Can't sleep. At 11 and wake up at 8.

Heyy I can help you better with further treatment course needed. U can connect me via whatsapp on seven zero eight two zero two two zero six two.

Hello ! Consult your treating Psychiatrist for change of medication and take it in fixed hours (around 1/2 before bed). This may help. Following sleep hygiene also helps.

Sleep hygiene  checklist - 1. Maintain regular hours of bedtime and arising. 2. If you are hungry, have a light snack before bedtime. Avoid heavy meals. 3. Maintain a regular exercise schedule. Don't exercise right before going to bed. 4. Avoid reading, eating, exercising, watching TV, talking on the phone in bed at night if you cannot sleep. 5. Give yourself approximately an hour to wind down before going to bed. 6. If preoccupied or worried about something at bedtime, write it down and deal with it in the morning. 7. Keep the bedroom cool, dark and quiet. 8. Avoid naps. 9. Avoid checking the clock if you cannot fall asleep. 10. Avoid coffee and tea in the afternoon and evening. 11. Don't drink alcohol and smoke a cigarette if you cannot sleep.

Avoid tea or coffee after 6 pm , avoid screentime before sleep,  daily exercise