To keep you awake drink a non-sugary orange juice -natural sweet is better, then to get more energy throughout the day, regular exercise like running, tennis, etc will do the job after two weeks of continuous exercise. You should exercise for a minimum of an hour a day. To sleep better, no late dinners and no late exercise -this will keep your heart beat rate high that you won’t be able to sleep. Like emilyrose suggested a chamomile tea 20 minutes before bedtime is a good thing to do while reading a book. Once I heard someone said in a conference that leaders are readers and readers are leaders, so he suggested: “If you are reading a book sitting down and you’re falling asleep then continue reading standing up, if you’re still falling asleep then go to bed”