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I’ve been stressed about COVID for months, and lately I haven’t been able to fall asleep at night. What can I do to sleep better?

Q: I usually eat at least 35 grams of fiber each day, but I’ve been backed up recently. Shouldn’t the fiber be keeping me regular?

A: Good for you for making sure you’re getting enough fiber! As many as 95% of us don’t. You’re right that fiber typically keeps you regular, but soluble fiber (in oats, rice and some fruit) slows digestion and can lead to constipation if you consume too much. Dialing back to 25 grams of fiber daily should ease symptoms in a few days and keep you regular.

Until then, I suggest drinking senna tea. Extracts in the brew mildly irritate the colon to encourage bowels to move. You can sip it before bed since the tea is caffeine-free and takes 6 to 12 hours to work. But this is a short-term solution; drink no more than one mug a day for up to a week. Also, stay hydrated and eat foods with prebiotics and probiotics (like yogurt and pickles), which stimulate the GI tract. But if you’re still constipated after trying these strategies, see your doctor for targeted treatment.

You’re not alone! Many people have reported “coronasomnia,” or trouble sleeping during the pandemic due to stress. The good news is that I can suggest a few easy strategies to help you fall—and stay—asleep.

First, taking a hot shower or bath an hour before bed can help you drift off 36% faster, say researchers at the University of Texas. Not only will this help you relax and reduce stress, it also raises your internal body temperature to steepen the natural temperature drop that helps trigger sleep. Also smart: Consider using a gardenia-scented soap while you bathe or rubbing on a gardeniascented lotion. Research in the Journal of Biological Chemistry found that compounds in gardenia spur the release of GABA, a calming brain chemical that helps you doze off as effectively as prescription sleep medication.