What you do during the day, not just in the hours before bed, determines whether you’ll go straight to sleep. 

4 ways to improve sleep - Women's Health & Fitness

Ditch the macchiato, cupcake and Thai

“Avoid caffeine in the afternoon and avoid large quantities of food, particularly heavy, fatty foods immediately prior to sleep that may make you feel uncomfortable and prevent sleep,” says Dr Danny Eckert, a sleep psychologist from Neuroscience Research Australia. If you suffer reflux, avoid spicy foods, as when you lie down it may come back to bite you.