Needing is sleepy dinner.

Restore sleep helping are melatonin meal, are boiled in water buckwheat, barley, potato in peel baked, and dinner is easy just before two hours a sleep, thus you will sleep stronger, like baby, and sedative effect having bananas, but less eating in bad blood coagulation, trombophlebitis, and manufacturing melatonin helping magnesium are of dill, salad, forest nuts, petroselinum, and vitamins groups B of seeds, millet, carroty, soy, lentil, and meat, sweets are not eating for dinner they are suppressing melatonin, as also having spirit and caffeine, and green tea, last smoking is just two hours before sleep, but drink glass of milk with honey is useful, if milk not causing discomfort.

As for better sleeping is on the night, thus on the light time you needing getting  this light is more, do not turn in lamps, open window s covering widely, walk, if you not enjoy this, just care a working place before a window, like more time stay in natural light.