Keep away from sleep-damaging foods and drinks

Caffeine (coffee), nicotine (cigarettes) and tannin (tea) disrupt the sleep phase and delay falling asleep.  Ending the consumption of these substances 3 hours prior to bedtime will ensure better sleep.  Keep in mind that going to bed hungry or eating a heavy meal close to bedtime is also going to affect your sleep quality negatively.

Avoid alcohol

Although the perception is that alcohol will help you sleep, alcohol has a negative effect by disrupting the quality of sleep, causing continuous awakenings through the night and waking up early and tired in the morning.

 

Create your own sleep routine

It is very important to have as regular a sleep and wake-up time as possible. Regular sleep schedule prevents biological rhythm disruption, while regular wake up time is itself another good method for regulating the natural sleep schedule.