By keeping to a routine bedtime, you are effectively training your body and avoiding nights spent tossing and turning.  Go to sleep at the same time every night. Aim for a time when you naturally start getting tired. Wake up at the same time every day. While it's tempting to get a few more hours of shut-eye on the weekends, this will throw off your sleep schedule and you may have difficulty falling asleep at the right time. You only need 20-30 minutes total of exercise each day to see a change in your sleep habits. While vigorous exercise is best, anything that gets you on your feet and moving is a great start.  Choose an appropriate time to exercise. If you go for a run right before bed, chances are you'll be too wired to sleep. Give yourself a few hours to wind down before trying to sleep. If you're short on time, try breaking up your exercise throughout the day. Even choosing to take the stairs over an elevator can give you a quick workout. While it's comfortable and fun to hang out on your bed and watch movies on your laptop, the action can confuse your body. You want to train your body to get into sleep mode as soon as you climb into bed. If you want to do a relaxing activity before bed, such as reading or knitting, try going into another room with soft light.
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One-sentence summary -- Set a sleep schedule and stick to it. Exercise regularly. Use your bed for sleep or sex only. Try taking an over the counter medicine like Advil pm, or unisom. Try a herbal remedy like Valerian root or melatonin.


In Spanish, unlike in English, you write the date by putting the day first, followed by the month and then the year. The numerals can be separated by periods, dashes, or slashes. For example, if you wanted to write the date December 30, 2017 on a document, you might write "30/12/2017" or "30-12-2017." Use the same "day, month, year" format when you're writing the date out. The day and year are represented by numerals, while the month is spelled out. The elements of the date are separated by the word "de," translated as "of." For example, if you wanted to write the date "October 3, 2017" in Spanish, you would write "3 de octubre de 2017" (literal translation: third of October of 2017). There's no need for a comma in Spanish as there is in English. In Spanish, unlike in English and some other languages, there is no need to capitalize the month name. When you're writing the date, make sure the month is all lower-case. For example, you would want to write "3 de octubre de 2017" and not "3 de Octubre de 2017." Typically when you're writing the long form of a date in Spanish, you'll use a numeral for the day. This changes with the first of the month, when the word "primero" (meaning "first") typically is used.  For example, you could write January 1st as "primero de enero." If you wanted to write the first of the month with a numeral, you would use a "1" followed by a superscripted "o," like this: 1º de enero de 2017. Each month of the year has a three-letter shortened form in Spanish. Occasionally you will see the date written with this numerals for the day and year with this three-letter abbreviation for the month.  For each month, the three-letter abbreviation used is the first three letters of the name of that month. For example, you might see the date "July 11, 2017" abbreviated in Spanish as "11-jul-2017." You could also write the date like "11/7/2017."
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One-sentence summary --
Put the day first. Write the date out in long form. Don't capitalize the name of the month. Write "primero" for the first of the month. Abbreviate the date using letters and numbers.