There seems to be quite the list of activities to avoid before you go to bed. Stay off your phone, avoid alcohol, turn off the television, etc. In addition to those, there are also small, innocent habits you may be doing that are ruining your quality of sleep.
One habit is being productive at night. Try finishing stressful activities as early as you can. If you complete them right before bed, your mind will still be racing and it will keep you up. Another habit is exercising at night. Physical activity can help you sleep better at night, but vigorous exercise before bedtime releases endorphins that make it hard to fall asleep. One other innocent habit is reading to fall asleep. Reading can keep your body from realizing it is time to go to sleep.