People who exercise regularly sleep better at night and feel less sleepy during the day. The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality. It can take several months of regular activity before you experience the full sleep-promoting effects. Try to finish moderate to vigorous workouts at least three hours before bedtime.
The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over . Set an alarm an hour to two prior to your expected bedtime to remind you to wind down from the day. Do something you truly enjoy and find relaxing.
The National Institute of Health found that alcohol robs you of quality sleep. When you drink or eat late-night snacks, it keeps you in the lighter stages of sleep and prevents you from falling into deeper, more restorative sleep. In most cases, you want at least a few hours between your last drink and your bedtime.
The Evening Routines of Tim Ferriss, Bill Gates, and Arianna Huffington