It's hard to sleep on a full stomach. So try to finish meals 2–3 hours before bedtime. And avoid spicy foods too close to bedtime. They can cause heartburn and interfere with sleep.
Your favorite shows are just as funny a few hours earlier. Record late-night shows to watch whenever you want.
A few hours before bed, let your body know it's time to wind down. Turn off the computer. Dim the lights, take a warm bath, read a good book or listen to soothing music. If you make it a nightly routine, it will help let your body know you are preparing for sleep.
Small portions of high-carb foods, like bread or cereal, and foods that contain tryptophan, like bananas, milk, and peanuts, can help you fall asleep.
Avoid scary movies, lively conversations, competitive games, or anything that will get you worked up or stressed before bedtime.
While alcoholic beverages may make it easier to fall asleep, they also make it more difficult to stay that way. Wind down with a nice cup of herbal tea or hot chocolate instead.
Lots of things can keep you from getting into to bed at night. But getting the recommended 7–8 hours will make sure you're in top form the next day.