Consume caffeine at night:
Avoid taking tea, soft drinks with caffeine or coffee, as well
chocolate, a few hours before going to sleep.
Smoke or drink alcohol before sleeping:
Although it is true that alcohol could help you to fall asleep, it
changes your brain activity during sleep which, in turn, will stop you from
having quality sleep.
Watch television in bed:
You should avoid reading, eating or working in bed. Your brain
should only associate your bed with sleep.
Avoid sleeping during the day:
Taking a nap during the day could reduce your body's need to sleep
at night. This will affect your sleep and general wellbeing negatively.