Diet also contributes to good quality of sleep. Try not to have food which is hard to digest such as meat and other high protein foods. Deep fried and hot spice foods also disturb sleep. 

Have more easily digestible food such as potato, rice and other carbohydrate based foods. Fruit and warm vegetables are good too. If you do have protein, take a small amount with more carbohydrates. 

Avoid coffee and tea especially in the evening. Drink a cup of warm water if not able to sleep.