Avoid eating heavy or spicy foods, and foods high in fat just before bedtime. Cut out caffeine. Caffeine reaches maximum stimulating effect in the body about 30 minutes after it is ingested. Three hours later, it has only been half eliminated from your system. Therefore, discontinue caffeine at least four to six hours before bedtime.
Alcohol acts as a depressant in the central nervous system.
While it may induce sleep initially, its sedative effect wears off long before morning. As it begins to metabolize, it releases a natural stimulant that can lead to lighter sleep. Nicotine stimulates the central nervous system and interferes with sleep as it increases heart rate, blood pressure, and brain-wave activity. If you cannot quit, at least cut down the amount of nicotine you put into your system prior to bedtime. Establish a bedtime routine.