Don't drink caffeine after dark. If you have your last coffee in the early afternoon, most of the caffeine will have been flushed out of your body by 11pm.

Although avoiding coffee or tea within 6 hours of going to bed will make it much easier to drop off, it is unclear wh...

Keeping a sleep diary of your activity before bed, which helps to ensure you avoid the worst triggers. 

You should avoid doing anything strenuous or stressful within a few hours of sleep time

Meals high in carbohydrates and protein (especially oily fish), but low in fat, show moderate benefits to overall sleep duration and quality, **provided they are eaten at least 1 hour before you plan to sleep.**