Your One-Day Plan for Better Sleep

7 a.m.    Rise & Shine

Even though it might seem insignificant, setting your alarm to go off at the same time every day improves your quality of sleep.

7: 30 a.m.   Go outside

As soon as you wake up, put on your shoes and go outside for a brief stroll around the block.

Additionally, exposure to the sun can raise your levels of vitamin D, which over 40% of Americans don't receive enough of.

2 p.m.   Make a trip to Starbucks

The latest you should place your order is two o'clock in the afternoon if you need a caffeine boost to carry you through the day.

Why? Caffeine can interfere with sleep, according to research, even when it is ingested six hours before bedtime.

5: 30 p.m.   Work Up a Sweat

It might well be your ticket to a better night's sleep, so grab your sneakers, choose a beat-bumping song, and head to the gym after work.

Fear not if you're not much of a gym rat! You don't have to work out till you pass out. It should work if you go to the gym five times a week for 30 minutes.

7 p.m.    Dinner for Better Sleep

What do peanut butter, bananas, and turkey all have in common? They are all excellent suppliers of tryptophan, an amino acid with potent sedative properties.

9: 00 p.m.  Cut the Blue Glow Off

Fans of Netflix should be warned that staying up late can make it more difficult to sleep well at night.

10: 30 p.m.  Turn on some lavender.

Lighting a lavender candle will help your late-night zen-fest have even more relaxing benefits.

10: 45 p.m.    Get rid of Fluffy

Animals sometimes get a little restless, even if you might like falling asleep with your four-legged best friend. 

11: 00 p.m.    Hit the Hay

The Bedtime feature on your iPhone might assist you in developing a regular schedule.

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