Yes, we understand the pain. But good news is that you are not alone in having trouble to sleep. There are millions of folks in the same boat. Even better news is that many such have successfully travelled past the hell called "insomnia" and are now having a happy good night's sleep.

This article will bring some of the best sleeping etiquettes to help overcome insomnia.

Stick to natural sleep cycle

Sticking to the natural sleep–wake cycle is critical to get the good sleep. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

So how will you achieve best sleep-wakeup cycle?

• Set a regular bedtime
• Wake up at the same time every day
• Nap to make up for lost sleep, but be smart about napping. Don'y nap unless you feel absolutely necessary. Have nap only in afternoon and restrict it to 30 minutes.

Regulate your sleep cycle

Melatonin harmone is critical for getting sleep. You should get more Melatonin harmone in evening and night, less during day time. Remember to:

• Increase light exposure during the day
• Boost melatonin production at night

Tips to regulate Melatonin harmone secretion

• Spend more time outside during daylight
• Let as much light into your home/workspace as possible
• If necessary, use a light therapy box.
• During night, turn off your television and computer
• Avoid bright lights before bed
• Make sure the sleeping room is dark

Unwind before bedtime

A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. So, make your bedroom more sleep friendly. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it’s time to nod off.

Good bedtime rituals

• Read a book or magazine by a soft light
• Take a warm bath
• Listen to soft music
• Do some easy stretches
• Wind down with a favorite hobby
• Listen to books on tape
• Make simple preparations for the next day

Eating habits and exercise routine

Keep a watch on what you eat and make an effort to have exercise routine. That is critical to get the body prepared for good sleep.

• Stay away from big meals at night
• Avoid alcohol before bed
• Cut down on caffeine
• Avoid drinking too many liquids in the evening
• Quit smoking

Relax and get anxiety in check

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Try some of these techniques:

• Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.
• Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
• Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

If you’ve tried the tips above, but are still struggling with sleep problems, you may have a sleep disorder that requires professional treatment. It is time to to seek a professional help, so, visit a doctor.