You can improve your sleep by avoiding caffeine and nicotine, especially late in the day. Avoid exercise during the four hours before bedtime; daily exercise is beneficial to sleep, but can interfere if done close to bedtime. Avoid large meals in the evening. Avoid taking naps. Go to sleep and wake up at the same time each day. Keep the bedroom as dark as possible and maintain a comfortable temperature. Set aside a time to relax before bed and use relaxation techniques.