TEN helpful hints for better and quicker sleep:

- Cover the digital displays (clock, I-pad...anything with a 'glow')
- Black-out shades?  I, personally use them and I think they're wonderful.  I have the decorative shade in front.
- No Caffeine, Nicotine, Alcohol...too close to bedtime
- Lower the wattage of your lightbulbs in your bedroom, as they heighten alertness
- Calming scents:  aromatherapy (e.g. ylang ylang and lavender)
- Try some potpourri in the bdrm.
- Restless?  Stay up an hour or so past your regular bedtime.  Try it for several days in a row.
- Awake more than 30 minutes?  Fold your laundry.  I iron, which I dislike and find so boring.  
-  I also do crossword puzzles, and when my eyes start to cross, I fall asleep quickly ;-)
- Avoid listening to the news at night.  It's often disturbing and stressful.  Better yet, no TV.
- #10... Don't bring your problems to bed.  They'll be there the next day, and you can figure it out, then.

Now, go to sleep!

Time and time again, it is demonstrated that men & women think differently.  Culturally, societal norms, aside, women's brains are more active than men's brains (especially in the area of the pre-frontal cortex) and women generally produce less serotonin than men, which along with other factors, is the causative factor as to why women tend to show more symptoms of anxiety and depression than men.  Serotonin is the neurotransmiiter that makes you less worried and more relaxed.  Hence, women are more prone to anxiety and depression.  On the other hand, men produce less dopamine and dopamine is involved with focus and impulsivity which plays out in the area of concentration and impulse control.

Foods that increase the brain's production of serotonin (a mood improver & translates into more energy) are:  CHICKPEAS (garbanzo beans), SWEET POTATOES, BLUEBERRIES (excellent antioxidant), DARK CHOCOLATE.  
Men gravitate to high-protein foods, which not only provides fuel, it also increases dopamine.  Better choices are:  Salmon, Eggs, Sesame Seeds and Brazil Nuts.

Note:  Studies have shown that people who eat blueberries may have less risk for dementia-related cognitive declines.  Source:  Alzheimer & Dementia:  The Journal of the Alzheimer's Association