1, milk is cold, you must quit. Don't be fooled by advertisements. Normal people will only get sick if they drink milk. If you help sleep, just drink some hot water to keep your stomach from catching cold, the effect is the same.

2, look at your description is yin deficiency and fire, if the tongue sticks out and there are teeth marks watery, it means that the moisture is heavy.

3, the lips are dry, the tip of the tongue is red, generally it is too exhausting and needs to nourish the heart.

Yin deficiency+hyperactivity of liver fire+heavy dampness+hyperactivity of heart fire, in this case, if you don't want to take medicine, plus there is no Chinese patent medicine that can take care of both.

So I can only advise you to take a little exercise every day, don't eat fruit, don't drink milk and go to bed early.