Relax before bedtime. Meditate, take a bath, drink some herbal tea or do mild stretching exercises. Clear your mind of any worries you might have. Make a list of your problems and their possible solutions, and then look at them again the next day. Avoid watching the evening news, horror movies or movies with graphic violence right before bedtime. Eat a light snack such as milk or yogurt. Both contain calcium and tryptophan, which can have a relaxing effect on you. Avoid fatty and spicy foods, which could cause gas and, in turn, nightmares. Give up smoking. Nicotine has been linked to certain sleep disorders. Stop using any drugs that are not essential to your health and well-being. In case you have a nightmare, write it down when you wake up. Try to figure out how it relates to your life at present, to prevent it from recurring.