Foods that have a high concentration of L-tryptophan, which is an amino acid that is conductive to sleep, would be good candidates for snacks. Also, the last heavy meal of the day should be 2-4 hours before sleep. Caffeine in the evening disturbs sleep, even in those who feel it does not. An occasional sleeping pill may be of some benefit, but their chronic use is ineffective in most people affected with insomnia. Try to avoid sleeping pills, or use them conservatively.
Most doctors avoid prescribing sleeping pills for periods longer than three weeks.
Do not drink alcohol while taking sleeping pills. Regular exercise tends to be an effective aid for sleeping, partly due to the release of energy and partly due to the release of mental tensions. SLOW DOWN . As the evening unfolds, you should unwind. Avoid exciting or stimulating activities, especially in the hours just before bedtime.