Brief Answer:
Need some further details regarding..

Detailed Answer:
Dear XXXX, Welcome to HCM..
I've gone through your query and understand your concern..

Now to proceed further I need some further details to narrow down the problem here..

Since it's been a couple of months already , so I'd advice you to think of recent changes in your daily routine .. it can be anything starting from dinner timing's delay, changes in food habit, work pressure/job change , any issue with digestion, change in bowel habits , any changes in your daily routine..just think it and let me know..

Sedentary lifestyle, work/life imbalance, any kind of stress which is bothering you at all- please let me know..

Now physical activity alone won't suffice until the real reason for delayed sleep is being found..

Meanwhile try to have your Dinner at least 2-2.5 hrs prior to your routine bedtime(1 AM in this case).. However I'd advice you to try having your dinner by 10 pm so that it'd be easy for you to get to bed by midnight and not 1 am..also avoid having a spicy inner, eat simple home-cooked foods..

Don't worry , as the more you'll worry , further will it affect your sleep..

Try not take any caffeinated drinks (fizzy cold drinks, coffee, tea etc.) after 9pm..

Have some soothing music , perhaps indulge in to reading books- activities which will keep your mind away from the thought of sleep..

Try to use soothing night lamps in your bed-room..

Also let me know if there's any other issue which is bothering you at all, so that I can guide you accordingly..

Take Care
Regards

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