Insomnia

For the past few weeks I have been waking up pretty early (4am, 5am) and can not get back to sleep.  I say my mind is racing.  I thought it was caffeine, because I haven't been so good this month with family in town.  But yesterday I had no caffeine and no nap and felt tired when I went to sleep and I still woke up at 4:50am!!

I found these tips online....I'm desperate!

To help stay asleep through the night, try some of these strategies:

• Set up a quiet, relaxing bedtime routine, such as a warm shower or soft music. 
• Do some upper body stretches or gentle yoga to help tight muscles unwind.
• When you wake up in the middle of the night, stay in bed and listen to some soft music or an audiobook with the lights out. This may help you transition back to sleep.
• Put all clocks in your bedroom out of sight. Clock-watching causes stress and makes it harder to fall asleep. (Done.)
• If you can't fall back asleep within about 20 minutes, go to another room. Read or engage in other quiet activities until you feel sleepy.  ( I never get sleepy again.)
• Avoid caffeine after noon, and limit alcohol to one drink several hours before bedtime.
• Make sure to get some exercise — but don't exercise too close to bedtime.
• Go to bed only when you're sleepy.
• Wake up at the same time every day, regardless of how long you sleep.  (This is one I never thought of.)
• Avoid daytime napping.  (But I love little naps!)