If you do all of the above and still have trouble getting to sleep when you want, then your circadian rhythm (read: body clock) has probably gotten shifted forward too far from being conducive to sleep at your desired time. In practical terms, this means you should figure out the time when you can always get to sleep (you mentioned 3am or 4am) and then adjust backward from there by an hour or a half-hour every night until you reach your desired sleep time. It will be slightly difficult to get to sleep as you're adjusting those times, but if you use Andrew's suggestions on "winding down" time, you should have no problem (personally, I only use a half-hour of "winding down" time, but do what works best for you).
Good luck, thaiduytrinh, and welcome!
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