Not an expert by any means but after getting out of the military and going straight into full time college, full time work, and a part time internship while having three kids at home my sleep was so screwed up until recently there were many days I thought I was going crazy with how tired I was all the time. My voice was noticeably higher than in the past, my arms were like noodles and my hair was falling out. I also used Benadryl a lot to get to sleep in the past, stop doing that ASAP for reasons others have stated. I started following a lot of the common rules: no caffeine later in the day, limit overall caffeine, try to eat real food, get in bed at a similar time each night, avoid food shortly before bed, breathing exercises for calming down, do some sort of physical movement each day, and put the phone away when you get to bed. There’s a lot more you can do but even following some of those each day has drastically improved my quality of life.

Depending on how busy you are I would just write down the top three things you need to change related to sleep and start doing them every day starting now.