For my clients who have a difficult time getting to sleep- moderate exercise throughout the day improves sleep quality, as long as it's not too close to bedtime. A glass of wine, or warm milk can take the edge off and improve relaxation. Tart (unsweetened) cherry juice 2 times per day increases melatonin naturally, which improves sleep quality. Warm baths, meditation, deep breathing, and reading may all provide relaxation in preparation for sleep. Snack on small portions of protein at least 3 hours before bed, avoiding stimulating carbs and caffeine.