What to do when I can't sleep

What is the treatment of Sleep Disturbances ?
You have to follow some instructions such as avoiding daytime naps and decrease duration of staying in bed, which make you tired next night, you also have to organize you sleep schedule and decrease the amount of daily caffene , don't have lage meals before bedtime , practice sport daily for half an hour some medications can be used for insomnia such as Eszopiclone or Antihistamine by doctor's prescribtion 
How to diagnose insomnia ?
physical examination with doing Sleep study
Normal Sleeping Hours :
The normal sleeping hours ranges from 6-8 hours
What are the causes of insomnia ?
Stress
Depression
Travelling 
Day Naps
Poor sleep habits
Eat too much at night
Mental health disorders
Medication
Caffeine
.