Is There a Hard and Fast Rule to Improve Sleep?

With a few exceptions, there really aren't any hard and fast rules that are going to work the same way for every single person. For example, if somebody has reflux issues, they probably don't want to be in a glass of warm milk before a bed because that's going to then disturb them. And again, i'm some one who always exercise in the morning, pretty much, and after lunch time, i'm not interested. I migt teple er, exercise wears me out.