Can't Sleep?

Since I can remember, I'ved always had trouble sleeping. I cannot say entirely that it is my fault. I am always on night duty at my work, so I always get home very late. My regular sleeping time is between 1am to 3am. Sometimes I go to bed earlier than that but I just can't sleep, I just lay there. I'ved thought of ways to solve this problem and with the help of research, these are the solutions I'ved come up:

Tips in having a good night sleep:

1. Avoid before-bed snacks, particularly grains and sugar. Do not eat too much during
dinner.

2. Don't drink water or any fluids two hours before bed time. This will keep you up
in the middle of the night to go to the bathroom. If you have already drink a lot
of fluids, make sure to go to the bathroom before you get to bed.

3. No TV before bedtime.

4. Sleep in total darkness. Turn off all the lights, unless you're afraid of the
dark. Even a tiny light in the room can disrupt your rest.

5. Exercise. It is always the best cure for insomnia.

6. Check your bed, make sure it is neat, to avoid itchiness and there's nothing more
comfortable than a clean and fresh bed.

7. Establish a bedtime routine. Try to go get to bed as early as possible and do not
change your bedtime.

8. Put socks on. Due to the fact that they have the poorest circulation, the feet
often feel cold before the rest of the body.

9. Try to listen to white noise or relaxation cds. If you still can't sleep, try to
write down your thoughts and keep a journal.

10. Just relax. Keep your mind off work and other problems. Clear the mind and think
of happy thoughts.

That's all...goodnight!