8 Avoid alcohol. While many people think that a nightcap helps sleep, it can actually disrupt sleep and worsen insomnia. It is best to avoid drinking alcohol within a few hours of going to bed. Alcohol is not a good sleeping pill. 9 Avoid tobacco.
Smoking clearly disturbs sleep.
However, if you are a heavy smoker, you will find that you also sleep quite poorly during the process of withdrawing from nicotine. A few weeks after withdrawal, you will sleep better. 10 Avoid coffee and other stimulants. You should avoid all caffeine-containing beverages after lunch. Decaffeinated coffee or tea is acceptable.