Keep a bottle of Lavender Essential Oil at your bedside and add a couple of drops to the front of your nightwear both when you go to bed and when you wake up. The heat of your chest is ideal to disperse the oil so that you can breathe it in. If you find the effect wears off try Roman Chamomile for two weeks then go back to Lavender. Keep alternating so that your body does not become used to either. For poor quality sleep use Clary Sage.