Y da fuq can't i sleep?

Ways to improve sleep:
1. No caffeine in the afternoon, sometimes even after lunch.
> Coffee (this includes decaff)
> Tea
> Soft drinks
> Energy drinks
> Caffeinated snack foods
> Ice cream and yogurt
> Foods and drinks containing chocolate
> Some types of medication
> Some types of fast food
> Replacers & supplements
> Sweets & pastries
> etc...
2. Get off all electronics an hour to thirty minutes before bed.
3. Have a sleeping schedule and follow it, even if you don't have anything to do during the day. Make sure you get at least eight hours!
4. Don't listen to music while going to sleep.
5. Get some white noise to help sleep.
6. Prepare everything you need to and write down reminders so you don't worry.
7. Meditate/yoga/exercise during the day to help you relax.
8. Make sure there are no lights in your bedroom, especially artificial light.
9. Prefer dark and cool colors in your bedroom, dark blue ideally, to stimulate relaxation.
10. Try not to have many thing in your bedroom that will stimulate your brain to get up. (A computer, To-Do list,neon colors, work, etc.)
11. Try to think about something relaxing and calm while trying to sleep.
12. Go to the bathroom before sleeping as well as starting any other rituals to signal to your brain it's time to sleep.
13. Do not sleep in, it will ruin your chances of sleeping at night.
14. Drink hot water to help sleep, drink lukewarm water in place of a cold glass. Save the cold glass to help wake you up in the morning.
15. Shower at nigh, the cold sensation of stepping out of the shower signals that it's night time to your brain and showering also relaxes.
17. Keep your bedroom and bed clean.
18. Sleep in a good position, on your back if you can.
19. Try vanilla or lavender scents, they relax you as well.
20. If none of these work you can get over the counter sleep aids to help but they are not for permanent use as your body will get used to it and you can become dependent on it to sleep.
21. If none of these work, then you need to go to a psychiatrist to get a prescription for sleep medication. Even if you need to get the medication you still need to keep healthy sleeping habits. Also, DO NOT MISS YOUR MEDICATION.

I know this is a lot but, as an insomniac, I know a lot about sleep and how to improve it. I hope this helps.

so, you wake up twice or u wake up then GET up.