are you getting 8 hours of sleep everday?
You have correctly guessed that issues like headache, backache, suicial thoughts and tiredness are due to lack of sleep.
You might have recieved hundreds of sleep hygiene advises. I also doubt advises like "go to bed early, wake early, exercise regularly, do not use smartphone" might not have worked for you. Infact these advises are just a myth. Yes most of the sleep hygiene advises are just a myth.
I want you to know about 3 sleep patterns. If you fall into any of these sleep patterns, liberation might be only few steps ahead.
1. Ever heard of night owl thing? Some people’s hypothalamus are wired this way. Their internal circadian rhythm allows them to sleep late and wake late. For example some people sleeping 2 am to 10 am is absolutely normal. However if they try to sleep at 9 pm, they ll never find a way to sleep till it becomes 2 am. Likewise sleeping 3 am to 11 am, 4 am to 12 pm, 5 am to 1 pm, 6 am to 2 pm and so on. All are absolutely normal. Different people have different internal circadian rhythm. And this type of rhythm is called dsps (delayed sleep phase syndrome). Do not dive deep into names. But remember this sleeping at daytime is no sin. Some people can only sleep at daytime.
2. Non 24 sleep wake pattern: people in this group have a very complicated sleep pattern. It is defined as a "chronic steady pattern comprising. daily delays in sleep onset and wake times in an individual living in society" the sleep time of people who have non-24-hour sleep-wake rhythm shifts a little later every day. Sleep time and wake up time continue to move later and later every day. Sleep times go in and out of alignment with other people as weeks go by.
3. Advanced sleep phase syndrome: this is a sleep disorder where you keep going to bed and waking up too early. For example, you might find it hard to stay up until a normal bed time such as 10 pm
finally remember "everyone should sleep at night" is just a myth.
If you fall into any of these patterns and if you are able to sleep a good 8 hours everyday, your issues including headache, backache, suicidal thoughts and tiredness might vanish completely. Infact people with dsps and non 24 frequently report with headache, backache and suicidal thoughts. And once they start sleeping according to their rhythm, all these symptoms of sleep deprivation vanish completely. Hoping for you recovery. Feel free to ping me for any doubts.