registered dietitian abigail dougherty is with us. sleep can screw up a lot of things. we look at the new year, so let's break down how things can help you sleep better. >> i love the study because it broke down and told us things that we could actually do that we could do in our normal lives. fiber, think fruits and vegetables, whole grains. that helps with so many different things with digestion, helps your skin feeling good. if you think about it, now it also helps with your sleep. and fruits and vegetables, they are all good. think quinoa, oatmeal, whole grains, whole wheat. if you want to switch from white breads, rice, pasta to the whole grains, it's a good move. if you can't do full, i tell clients do half and half. >> not a bad idea. >> small changes help too. >> how about sugar? that can make sleep worse? sleep worse. can do. decreasing your sugar will help with sleep. coffee drinkings. try to manage them. if you drink them now, maybe try to drink one less per day. or try to go cold turkey. with the sodas, i definitely say go cold turkey. >> and hitting the ice