Try not to take naps during the day. Naps can decrease your quality of sleep at night. Avoid drinking more than one or two alcoholic beverages with dinner or afterward. Eat foods rich in L-tryptophan, such as milk, turkey and tuna, and carbohydrates, such as cereals, breads and fruits. Drinking warm milk right before bed also works for some people.
Exercise is important for a good night's sleep.
However, you should avoid exercising within a few hours before you go to bed. Keep your bedroom dark, quiet and at a comfortable temperature. Use a comfortable pillow and mattress. If possible, avoid taking medications right before bedtime. If you wake up during the night, get out of bed.