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From Trent uni mag
...electronic equipment like televisions, consoles and laptops inhibits the production of Melatonin. Melatonin is a hormone produced by the pineal gland in the brain, which helps to regulate the sleep-wake cycle. It is produced in the dark and is actually what helps you drop off so without it you will be up for a while.
Caffine is also an obvious one to avoid for a few hours leading up to bedtime - you'll be surprised but alcohol also stops you from sleeping properly.

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quote:

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From Trent uni mag
...you should try to avoid an evening session in the gym. It has been shown that the exercise delays the release of melatonin which helps you fall asleep at night.
Sleep is also improved by a hot bath or shower before bed as after a hot bath or shower your body temperature drops similarly to when you fall asleep. Clear your room of any potential distractions like noises, bright lights and keep your computer and tv off for the best nights sleep.

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