4) Add exercise to your daily routine. Exercise in the afternoon is best, increased exercise in the evening can keep you awake.
5) Avoid drinking caffeinated drinks, especially in the late afternoon or evening, and avoid nicotine.
6) Try using “white noise” while falling asleep. There are white noise products on the market or you can set a radio on static or use the humming of a fan.
7) Avoid drinking alcoholic beverages, especially as a sleep inducer.
When sleep patterns are interfering with your life, talk with your doctor about other options. There are a number of medications to help you sleep on the market, however, you should discuss taking any, even over-the-counter medications with your doctor to be sure they will not interfere with your current medications.
ADHD and Sleep Disorders, Jay Tarnow, MD, ADDA-SR
Neuropsychiatric Disorders in Childhood and Sleep, National Center on Sleep Disorders Research
Understanding Insomnia, My SleepCentral.com