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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.

4. Fit In Fitness

Getting exercise is important if you want to sleep better. People with sleep troubles tend to fall asleep faster and sleep more soundly when they're physically active during the day.

For most people, exercising any time, even near bedtime, is better than no exercise at all. But if you have insomnia and your doctor has told you not to exercise at night, follow those instructions.

5. Restrict Naps

A nap might seem like a good idea when you're groggy from a bad night's rest. Unfortunately, a daytime siesta can have a negative effect on the length and quality of your nighttime sleep.

If you must catch up on sleep, take a nap before 4 p.m. And limit the nap to no longer than 30 minutes.

6. Create a Bedtime Ritual

You're not a kid anymore. Still, "bedtime routines are just as important for adults as they are for children," Breus says.

Your body needs at least 30 minutes to relax and prepare for sleep. The same things that help children unwind, such as a warm bath, soft lighting, and reading, also work wonders for adults.