Here are some things you can do in the DAY to improve sleep quality at NIGHT:

• Spend more time outside and be more active during the day.
• Reduce stress through exercise, therapy, tai chi, or other means.
• Go to bed around the same time each night.
• Avoid sleeping in when you have had enough sleep.

Foods that help you sleep:

• Hummus is rich in tryptophan, folate & vitamin B6. The tryptophan produces melatonin & serotonin & the folate and B6 help regulate sleep patterns.
• Walnuts, almonds & pistachios all provide a natural food source of melatonin.
• Oatmeal is another food that provides a natural source of melatonin
• Figs pack in potassium, magnesium, calcium & iron, which helps you fall asleep. 
• Sweet potatoes contain potassium, magnesium & calcium which helps you relax and lower your blood pressure before bedtime.

Extra Tips:

• Have tough conversations before dinner
• Don’t watch a scary movie before bed
• Skip salty snacks in the evening