What you take & do before going to be is detrimental to the quality of sleep you’d be getting. Here are a few things you must avoid in order to increase the quality of your sleep:
Try not to eat anything within 3-4 hours of going to bed
There are many good explanations for why this helps you sleep better, but one simple explanation is that any stomach juices can get up into your throat, causing inflammation and swelling.
Don't rely on alcohol as a sleep aid
Even though alcohol can have relaxing effects that may help you fall asleep, your sleep is likely to be less restful. Alcohol intake is also associated with waking up during the night or waking up too early in the morning and being unable to go back to sleep.
It's OK to have 1-2 servings of wine or beer with an early dinner.
No tech stimulation
Don't watch TV, use the computer, or play video games within 1-2 hours of bedtime. Stimulation of the brain and information overload will definitely prevent you from getting a good night's sleep.
Don't read, eat, watch TV, surf the internet, or talk on the phone while in bed. Leave your bed exclusively for sleep & sex.
Avoid eating or drinking anything stimulating close to bedtime
Caffeine stays in your system longer than you might imagine-up to eight hours. For better sleep, you should stop caffeine intake at least six hours prior to bedtime. Remember that cola drinks, tea, and chocolate all contain caffeine.
Too many liquids before bed can also be a problem. You will end up waking up in the middle of the night having to use the restroom. Limit these before bed.
If you need a late-night snack, base it on healthy fats and protein, not starchy carbs or other high-sugar foods.
Like caffeine, it’s a stimulant and can keep you from falling asleep and cause wakefulness during the night.
Of course, the best thing to do is stop smoking altogether, but if you haven't been able to do that, at least stop a few hours before you go to bed.
If you regularly exhibit difficulty falling asleep or staying asleep, discuss this with your doctor or a sleep disorder specialist.