Eating foods with more anti-oxidants and avoiding junk food can contribute to better sleep. Try adding fresh fruits, lean meats, and beans to your diet. Add foods incrementally so that you can tell which foods are most and least helpful for your body. You should consult a doctor before significantly changing your diet.  This can be a tricky change to fit into a budget, as often the best foods cost more or take more time to prepare. However, try adding 1 or 2 good foods for sleep or decreasing any food you know impacts your sleep, and you can attempt this step without spending too much extra. Tart cherry juice can help with sleep if you drink 1 glass a day, as it may increase melatonin. Spending around 10-15 minutes in the sun can trigger the hormones that help keep you awake. Again, unless you do shift work, you should be able to do this without affecting your budget. Getting enough sunlight is especially important in the morning, as early morning sunlight will help to regulate your circadian rhythms. Conversely, exposure to evening sunlight can delay sleep, so be careful when taking late evening walks if you want to go to bed early. . Drinking enough water is essential for the basic functioning of your body, and yes, even sleep. Getting enough water during the day will help you rest more soundly. It will also keep you from waking up thirsty. Unless you insist on bottled or sparkling water, this step shouldn't add much to your budget. While drinking water is important for sleep, be careful not to drink a lot just before bed, as it can cause you to interrupt your sleep with repeated trips to the restroom. Exercise can help your body with normal functioning and give you more energy. It has been linked to better sleep, but if you exercise just before you go to bed you may have more trouble sleeping. Try exercising no later than 3 hours before bed. This is another cost-effective way to help your sleep. Even walking for 15 minutes a day can improve your overall health. While not a lot of scientific testing has definitively proven the medical benefits of many supplements, many people find that they add to their relief. Costs for supplements can vary widely from melatonin and valerian at the lower end at 4 to 8 cents a dose to L-tryptophan at the other end at a whopping 45 cents a dose. The following supplements might be helpful:  Valerian root may help with sleep problems, but it can also interact with sedatives and some antidepressants. Melatonin has also been thought to help with sleep, but should also be taken with care, as it can interact with some prescriptions. Omega-3 fatty acids are thought to help with sleep as well, but can affect blood-thinning medications. Although it is commonly found in foods, the high amounts in supplements require extra care. With 5-hydroxytryptophan it is especially important to check with a doctor before beginning it, as it can have serious contraindications with MAOI inhibitors and SSRIs. Chamomile is a supplement that acts a sedative, and so can help with sleep. It is important to take care when taking in higher doses, as it can cause vomiting and allergic reactions for those who are allergic to ragweed, daisies, or similar allergens. They may be able to best help with choosing the supplements that are right for you. They can take into consideration your age, health conditions, diet, and other medications and provide a safe and healthy plan for you to follow as you address your sleeping problems. Make sure you consider the following when making a decision about alternative care:  Your primary doctor may be able to provide a reference for an alternative provider. Many states have certification programs for alternative health professionals, the requirements for which can vary. Your insurance may not cover all alternative health providers.
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One-sentence summary -- Change your diet. Increase your time in the sun. Stay hydrated Exercise, but do it early in the day. Try herbal supplements. Speak with an alternative medical professional.

Q: 2.5 inches (6.4 cm) is a standard size for binding strips, but you can make them wider or narrower if desired. For example, you could make your binding strips 2 inches (5.1 cm) for a narrow binding, or 3 inches (7.6 cm) for a wide binding. Use your result for the number of strips you need and multiply it by the strip width that you want for your binding.  For example, if the number of strips you need is 4 and the strip width you want is 2.5 inches (6.4 cm), then multiply 4 by 2.5 inches (6.4 cm) for a total of 10 inches (25 cm). If you do not get a whole number, then make sure to round up. For example, if you got a result of 10.5, then round that number up to 11. When you get your final result, you will need to convert this measurement into yards. Your last result is how much fabric you will need to make the quilt binding. For example, if you got a result of 10 inches (25 cm), then your total in yards would be 0.28 or about ⅓ of a yard. This is how much fabric you will need to purchase for the quilt binding.
A: Decide how wide you want the binding strips to be. Multiply the number of strips by the strip width. Convert the result into yards.

Article: Vitamin D is an important nutrient for the body. Vitamin D is involved in the proper functioning of the immune system, cell growth, and cell regulation. It also aids the body in numerous ways, such as encouraging calcium absorption, promoting bone growth, and aiding in bone remodeling.   Vitamin D prevents rickets, osteomalacia (softening of the bone), and osteoporosis (brittle bones). It has also been associated with cardiovascular disease, cognitive impairment in older people, asthma in children, and even cancer.  Low levels of Vitamin D also contribute to the risk of colon and pancreatic cancer. Vitamin D deficiencies can increase the risk of high blood pressure, multiple sclerosis, autoimmune diseases, insulin resistance, and Type 1 and Type 2 diabetes. Some people are more at risk than others for vitamin D deficiency. If you are in one of the at risk categories, make sure to eat as much vitamin D as possible. However, even if you don't fall under the typical category of someone who might be deficient, you could still be at risk. Have your blood tested to find out whether or not you are deficient, especially if you fall into one of the following groups:  Elderly adults Infants who are breastfed Those with darker skin Individuals who do not get enough sun exposure Individuals who are obese, overweight, and those who have had gastric bypass surgery People with fat malabsorption conditions Those allergic to milk Anyone who eats a vegan diet For people ages one through 70, they need 600 IU (15 mcg) of vitamin D a day. Under one year only needs 400 IU (10 mcg), and over 70 needs 800 IU (20 mcg). Vitamin D can be taken as a supplement, as either D2 or D3. You can also get vitamin D from the sun. Spend 10 to 20 minutes in the afternoon sun two to three times a week without sunscreen. Make sure you expose you face, arms, and legs to the sun.  Using a tanning bed is not the same as spending time in the sun.   Make sure to consult a physician before taking any supplements, especially if you are on other medications.
Question: What is a summary of what this article is about?
Know why vitamin D is important. Learn who is at risk for deficiency. Know how much vitamin D you need. Understand where else to get vitamin D.