Decent sleep guidelines

The way we feel everyday depends greatly on quality of our sleep. On average people require around 8 hours of sleep (7.5-8.5), but there's no fixed time for everyone, if you feel sleepy during the day, or stay long in bed in weekends you may be sleep deprived (but you may be oversleeping as well). Here's some advice on improving your sleep.
1. Don't drink too much alcohol, it may help you relax and fall asleep, but will reduce the depth of your sleep, as well as may cause you to snore, because of its muscle relaxing ability, and that will cause rather unrefreshing sleep. Smoking cigarettes causes lining of your nose and throat swell up, which inreases the chance of snoring as well.
2. Try not drinking caffeine containing drinks, as well as smoking cigarettes in the evening. Both the products are likely to keep you awake as they stimulate adrenaline secretion and activate the brain.
3. Eat lightly in the evenings, bigger meals about 3 hours before going to bed, when your digestive system is not working hard it will be easier for you to relax and fall asleep. But don't get to bed hungry.
4. Spend some time relaxing in dim lights or darkeness before going to sleep rather then watching exciting TV programme. Melatonin, hormone that helps you fall asleep is produced when it's dark. It's also important that the room you're sleeping in is dark and quiet, and not too warm as well.
5. I think that very important is to get regular, that meens going to sleep and waking up at the same times everyday. Relax before going to sleep (like taking a bath or listening to music, if you are religious you can pray).
6. If you happen to wake up in the middle of the night get up and read in a dim light until you feel sleepy again. When you wake up in the morning get up and don't lie in bed!
7. Avoid exercising after 18, as generally speaking exercises are good for your health, they may keep you too active when performed very late.
8. Use bed only for sleeping and sex, don't watch TV, work or use laptops in bed!
I hope all or some of these guidelines will help you start new life with healthier sleep. Wish you even better mornings!