Insomnia Cures

i am trying to go to bed at 9pm now to get used to it for school. i don’t have caffeine (chocolate,coke.etc) after 3pm and go out running for 30-45mins a day. i am a 12 year old girl by the way. can i please have some natural home remedies to go to sleep? and i am really tired right now but if i have a nap i wont be able to sleep at 9pm tonight so what are some natural home remedies that i can use to stay away for about 3 hours or so.no rude comments, thanks.

calms. it’s a remedie with avena sativa chamomile. or coffia.