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.
Try these daytime tips to get a better night's sleep.
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 still 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.
Cut Back on Caffeine
Even if those post-dinner coffee chasers don't keep you from dozing off, they still can be to blame for middle-of-the-night wake-up calls.
"Caffeine's stimulating effects can last for up to 8 hours," Breus says.
It's best to stop drinking coffee -- or other caffeinated drinks such as tea, soda, or energy drinks -- 6 to 8 hours before calling it a night. Limit your coffee drinking to no more than four 8-ounce servings a day.
Fit in Fitness
People with sleep troubles tend to fall asleep faster and sleep more soundly when they're physically active during the day. So getting exercise is important if you want to sleep better.
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.
Cut Back on Electronics
To sleep better at night, set an "electronic" curfew. That means no TV, computer, tablet, or phone at least 30 minutes before lights out.
A 2012 Applied Ergonomics study found that watching movies, playing games, or reading on a tablet for 2 hours suppressed the body's melatonin by about 22%.
Also, consider the use of special glasses or a screen protector that filter out blue light, the wavelength most disruptive to sleep.
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.
Sleep masks also help block sleep-stealing light.
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.
Create a Bedtime Ritual
"Bedtime routines are just as important for adults as they are 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.