I myself don't smoke. But, I have found out from speaking to other's that smoking two or three hours before bedtime, will increase the amount of nicotine in your blood; and you could lose up to 2-3 hrs. of shuteye.Give up those extra smokes at least two hrs before bedtime.Eat foods that will encourage sleep. Good examples: turkey and chicken have triptophan which will encourage sleep. Don't eat large fatty meals before bedtime. Extra insulin will keep you awake.