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Limit your consumption of fatty and sweet foods throughout the day, drinking energy drinks, alcohol, and smoking tobacco.
In the evening, you should go into a quiet mode to prepare yourself for the approaching sleep. Do not eat heavy meals, take the last 3 hours before bedtime at the latest. Avoid bold, sweet and heavily spiced foods, but do not starve.
After dinner, head out for an easy walk, but remember that you are already in a relaxing phase of the day, so avoid intensive physical activities 3-4 hours before bedtime.
Try turning off your head and letting go of all work and personal issues. Think of the rule: Morning wiser evening. Avoid any electronics before going to bed - its light may reduce your need to sleep.
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