I'm a very regular sleeper and have been for about a decade (I'm now 41). Fixing sleeping routines I think is the most important part of that; getting a decent bedroom has also been important. Three most important things: no light, no noise, and good air. Move away from a noisy street; heavy blackout curtains over an open window will help with the rest. Blackout curtains seem to be less common in the States than in Europe: do track them down if you haven't got them.

Caffeine: I'm quite happy drinking tea as my bedtime drink. Coffe, though, keeps me awake. I have no idea why, since the caffeine levels are about the same. I try to minimise my coffee consumption over the week.

Artificial lighting is a good point, artificial heating and air circulation I also find to be bad for your body's self-regulation. Up to a point, I think these things matter more than diet. I like to work in a cold office with warm clothes.

Polyphasic sleep: It's interesting, but I think that Dustin Curtis only find it works better than normal sleep because he is unable to establish a routine that works for him. otherwise.