I know I am not the only one who is suffering from insomnia, lack of sleep at night can make a person so grouchy and that always happens to me. I am trying so hard to get a good night sleep, but every now and then I cant seems to escape this kind of problem, How I wish my sleeping routine would back to normal than it used to be, I mean I was not having this kind of trouble back home, but since I got here in the US I am always having trouble sleeping, it has something to do the food I am eating, I think, or not getting enough exercise during the day. This problem is really frustrating me, because I cant get the sleep that I need, I think sometimes I am only able to sleep 3 to 4 hours. I am so desperate to find a helpful tips that can give me some idea how to prevent this kind of sleeping problem. So I search online and I found the tips below

Here are some tips that I found online this surely can help improve your sleeping Problem:

• Learn to use physical and mental relaxation techniques.
• Establish a regular sleep schedule. This involves setting a regular bedtime and wake-up time and making every attempt to stick to it, including on the weekends. This will help to set the body's clock in a way that will make nighttime sleep deeper and more consistent.
• Avoid taking naps, especially in the afternoon.
• Exercise regularly during the day.
• Use the bed only for sleep and sex, not reading or watching television.
• If you do not fall asleep fairly quickly, get out of bed. Do not return until you are feeling drowsy.
• Try to reduce stress in your life, or find better ways to cope with stress.

  For more detailed information about coping with stress

• If it is noisy in your bedroom, introduce some form of "white noise" such as a rotating fan.
• Do not over-focus on falling asleep by watching the clock.
• Create a bedroom environment that is quiet, relaxing and peaceful.
• Set up a regular bedtime routine that revolves around an activity that helps you unwind.
• Avoid caffeine, and other stimulants, especially late in the day.
• Eliminate smoking. It has a detrimental effect on the lungs, heart, sinuses, and circulation, and it also interferes significantly with sleep, as nicotine is a stimulant that prevents the brain from resting. Cutting back on cigarette smoking may lead to nicotine withdrawal in the middle of the night, which can awaken you, so it is important to stop smoking completely.
• Avoid alcohol. Even if it helps you fall asleep quicker, it actually worsens insomnia by causing shallow, unrefreshing sleep.