Just want to share this : these are all my points that make me feel great when I follow it properly :   


1. Avoid all caffeine after noon and especially immediately after waking, wait atleast 3 hours.
2. Sun bath in the morning, ideally it should be outdoors,  2-30 mins, you should feel alert. Also 14-16 hours after it will trigger sleepiness in the body, so take care of timings.
3. Take care of sleep hygiene, don't do anything in bed after noon ie surf mobile
4. You might suffer from an allergy, like milk or something else, try to eliminate food groups and see.
5. Reset dopamine, do something difficult or uncomfortable and sit with the discomfort. ie if you want to look at social media, don't. instead read a book. 
6. Time food for sleep, have a light dinner, eat carbs 4 hours before sleep is good for sleep.
7. Run or walk ideally in the morning. My heuristic for this is that I should be sweating and high afterwards.
8. Eat plenty of fruits/vegetables/legumes/nuts