I have been having sleeping problems for almost a year

Patient

Q: I have been having sleeping problems for almost a year now, where I will wake up in the middle of the night and not be able to get back to sleep. Today and yesterday, for example, I woke up at 3:30 AM and could not get back to sleep at all. I normally always go to bed at 10 AM and drink some Horlicks or mint tea whilst reading, and whilst that often helps me fall asleep quicker, it doesn't help me stay asleep. I've tried the same during my night-time awakenings but with no success. I've also tried deep breathing and attempted meditation but I'm not good enough at it for it to help me sleep. I never drink caffeine or alcohol before bed, nor do I use my phone or laptop. Other things I have tried include writing my thoughts and worries down and doing 30 mins of exercise in the afternoon when I can. This is starting to worry me as I feel more tired while I study and constantly wake up with headaches. I feel that my fear of not being able to sleep adds to the problem. I want to avoid medication, so what else do you recommend that I try? Thank you.

Doctor

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