Server recommendation needed!

So I haven't played in a while, and in the past I played on Proudmoore. I don't know exactly what all has changed but I... can not play on Proudmoore anymore. The lag is so bad during the evening I literally can't play at all other than like, AH bothering and that's not why I play WoW. >.>

So I'm looking for... 1. US Server 2. Normal realm 3. Never higher than "Medium" population in the evening 4. Alliance biased or fairly equal. General nice people and a reasonable AH a plus! I'm not interested in joining a guild so that's not really a thing.

Thanks so much. ;-;