Develop a relaxing pre-sleep routine. Going to bed and getting up at the same time each day helps keep your sleep on track, but having a consistent pre-sleep routine or “sleep ritual” is also important.
Avoid alcohol, caffeine and other drugs, including nicotine before bed time.
Alcohol can help you fall asleep faster, but it makes sleep more fragmented, less restorative and restful.
Nicotine in all its forms is also a stimulant, so lighting up too close to bedtime can worsen insomnia. Many other drugs can also interfere with sleep.