Healthier eating combined with increased Exercise and outdoor Activity will go a long way toward a good sound sleep for children and adults.

Suggestions for adults from the President's Council on Physical Fitness
to increase your activity:

Use a push mower to mow the lawn

Go for a walk in a nearby park

Take the stairs instead of an elevator

Bike to work, to run errands, or visit friends

Clean out the garage or the attic

Walk with a friend over the lunch hour

Volunteer to become a coach or referee

Sign up for an group exercise class