Indulge in dark chocolate: The sweet stuff has phenylethylamine in it, which improves mood and attention span, says celeb nutritionist Ashley Koff, R.D. Serve a dark chocolate fondue or a dark hot chocolate for dessert—but not too much—since you'll also get stimulants theobromine and caffeine.
Retreat to a calm space: Decorate your bedroom with blues and greens found in nature (like sky blue or pine green); your mind links these colors with relaxation. Steer clear of over-stimulating hues like reds, oranges and yellow-greens on bedroom walls or linens, says Eiseman. These colors can make it difficult to fall asleep, zapping the next day's energy.
Turn off the computer: And your smartphone. And your e-reader. Bright light (like the kind emitted from electronic gizmos) increases brain activity and makes it harder to snooze, says Karas. Shut down about an hour before bedtime and turn the face of your alarm clock away from you. (Winding down to TV is okay because you're usually sitting a few feet away.)
Strategize your sleep: No excuses: Aim for seven to eight hours nightly, says Karas. To stay on schedule, go to bed (and get up) around the same time every day—give or take 30 minutes—even on weekends.
Lather in lavender: The scent increases alpha waves that induce relaxation, says the Smell and Taste Treatment and Research Foundation. Vanilla and baby powder might also have a similar calming effect. Try a combo of these aromas in lotion or bubble bath to help you fall asleep faster.