You shouldn't do anything to exciting before you go to bed so you can let your self calm down. Do something relaxing and non stresfull. Stretching your muscles right before you get in bed can help you feel more comfortable and help you fall asleep. Like peanut butter, apple juice is also said to make your dreams more vivid. Meditating is also recomended to clear your head and focus your intent on getting a lucid and completing your goals. I read this threade about wrighting your whole day down like you would a dream in your dream journal to clear your mind of all the stuff you did that day.

Thats all I can think of, I guess you can incorperate some of it into your schedual.