~No caffeine after 5pm
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Caffeine stays in your system for 12 hours so generally a good rule of thumb is none after lunch.

A hot epsom salt bath in the evening will help, I turn my phone ringer off at about 8 pm unless I'm expecting an important phone call, counting to 100 in your sleep helps as well it keeps your mind focused on the numbers and not whetever else you may be thinking about thats keeping you awake. If you like to work out be sure you finish about three hours before you go to bed, usually best to do in the morning anyway.