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You flip from side to side, turn over your pillow, but you're still wide awake at 3 a.m. Or maybe you finally dozed off but woke up again a few hours later.

For help in sleeping through the night, you might need to make some changes in how you spend your days.

"Sleep isn't something that just happens when you fall into bed. Your body gets primed for it all day," says Michael Breus, PhD. He is the author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health.

Use these daytime tips to get a better night's sleep.

1. Tackle To-Dos Earlier

Evenings should be a time to unwind. If you spend the hours before bedtime trying to do a lot of chores, it could disrupt the quality of your sleep.

It might sound ambitious, but you'll sleep more soundly if you get up earlier to tackle those to-dos. Save the evenings for rest and relaxation. Be sure to turn in early enough so that you sleep for at least 7 hours.

"Your brain is better primed for mental tasks in the morning when sunlight suppresses the production of melatonin, a sleep-inducing hormone," says Tracey Marks, MD. She is the author of Master Your Sleep: Proven Methods Simplified.

2. Power Down Before Bed

To sleep better at night, set an "electronic" curfew. That means no TV, computer, tablet, or phone at least 30 minutes before lights out.

Since any light is arousing -- including those tiny ones on your clock, TV, DVD player, and smartphone -- you should cover them up at night and turn your clock away from the bed.

3. Set a Caffeine Curfew

"Caffeine's stimulating effects can last for up to 8 hours," Breus says.

It's best to stop drinking coffee, and other caffeinated drinks such as tea, soda, and energy drinks, 6 to 8 hours before bed.

Also, limit yourself to no more than four 8-ounce servings of coffee a day.