For me it's abstaining from sexual activity (masturbation in my case), having empty stomach for at least 6hrs before sleep and quitting stimulants (mainly coffe

For me it's abstaining from sexual activity (masturbation in my case), having empty stomach for at least 6hrs before sleep and quitting stimulants (mainly coffee in my case). Also, overeating or eating when I'm not hungry does much harm. It took me about two weeks to notice benefits from nofap and I'm never looking back. Coffee was the last thing to quit and it was impossible without nofap. If I do anything against these rules my perceived sleep quality degrades significantly and I feel like sh*t next day. YMMV.