How to sleep well?

If you can't find a good reason for feeling so tired (you know you were awake all night worrying about something, for example), I'd see a doctor. Lots of things can cause sleep to not rest you--including apnea. Or thyroid issues can made you tired. I don't sleep well when I've gotten too little exercise, but I also don't sleep so well sometimes when I've worked out too hard (that may be an age thing ).

But if regular diet and exercise and a lack of worry doesn't do it, see the doctor.

I agree that whatever the root cause may be, exercising enough does a lot to improve sleep. I think it contributes in several ways. One of them seems to be creating a greater physiological need for sleep. Another is reducing stress that makes sleep more difficult.

Besides the factors mentioned by Rebecca and BigLoad, there are also anemia and low potassium.

Do some research on the various factors, one by one try to address them if you can, but also see a doctor who can order blood work to determine what might be going on that can't be determined otherwise.

There are some lifestyle factors you can address as well: no tv or stimulating or upsetting programs before bed; listen to soothing music to fall asleep by, begin and end each day with something that really relaxes you, whether it's art work, exercise, a short walk or hike, reading, gardening, or something else.

You wrote that even an outing with your friends didn't really address the issue, and that you have many things to handle in your life.
Try to identify the stress points in your life.    Start with zero based activities and chores that are stress inducers - what's the minimum amount of work that needs to be "handled" that you can do today? Too many women become trapped in the "I need to" syndrome, adding all sorts of things to their daily routines that could wait a few days or even a week or so. So start with the question: "what absolutely needs to be done today?" Do that, then find something relaxing to do.

Sometimes we have to really work at relaxing and it can be challenging.

Oh, and don't listen to tv political commentators. They're major stress inducers.

Be careful with that. I found when I used it some for allergies that a single Benedryl left me dopey for about 24 hours (far longer than the anti-allergy effect lasted, of course).

Sometimes too much exercise is as bad as too little, though usually I can fix that with ibuprofen.

I second the caution on Benadryl. I took it only once and that was enough. It gave me double vision. Scary stuff.

Try Melatonin; it's a natural hormone produced less by the body as it ages. It's available as a supplment, OTC, w/o a script.

I took it after my sister died and I had a lot of trouble sleeping, and even music didn't provide that much relief or relaxation.

I believe Dopey has been in every list.

Update on the cautions of using Benadryl...at least regularly...

Still not sleeping. Ever since going under anesthesia in June of 2016. Under my doctor's advice, I regularly used Benadryl. It maybe helped to fall asleep, but not stay asleep. Well, at the end of 2017 I saw my GP. She immediately had me quit the Benadryl...it seems that it was conclusive that prolonged use causes dementia. (How would I know the difference, though, being demented from a lack of sleep? HA) And I had just started having heart palpitations. Coincidentally, I had a daylong episode start while I was in the waiting room. So I got an EKG right then. Non life threatening Preliminary Atrial Contractions, but if anyone has had them, especially prolonged episodes, they leave you breathless and sometimes with a heart area ache.

So the fun contines...am on anti seizure meds, but am afraid to increase the dosage as recommended. I really only get an acceptable night's sleep after several days of exhaustion.