– Don’t consume caffeine late in the day: Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended — especially if you are sensitive to caffeine or have trouble sleeping.
– Don’t eat late in the Evening: Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin. Interestingly, one study discovered that a low-carb diet also improved sleep, indicating that carbs are not always necessary — especially if you are used to a low-carb diet

3 tips for Better Sleep

– Relax and clear your mind: Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia

(healthline.com)