Do not drink alcoholic beverages in the evening
A nightcap, or a small drink of wine prior to going to bed, has long been thought to ease the process of falling asleep. However, alcohol tends to cause short or unrecognized awakenings during the night. These micro-arousals disrupt sleep and reduce sleep efficiency, creating a less-than-restful sleep.
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine.