This document outlines a 7-step program to help people sleep better. The steps include regular health checkups, detoxification of major organs, eating a healthy diet, daily exercise, managing stress, making time to relax, and preventing external disturbances at night. Following this program aims to develop a healthy body and mind for better quality sleep.

1. SLEEP BETTER PROGRAM
Feeling of not getting enough sleep is just a symptom of not being healthy. If you are
healthy, you will sleep easily even though you are woken up by any external factors
such as jet lag, dog barking, night shift Therefore, in this final solution, I will define a
program with 7 steps that anyone can follow to sleep better.
1. Perform regular heath checkup
Every six months, you should go to the doctor to perform a regular heath checkup. Go
forward to any suggestions from your doctors. For example, go to the doctor every
January and July to perform regular health checkup
2. Detoxification
Our body is a like a machine, it needs to clean up to perform better. You should clean
up some important parts of your body such as BOWEL, LIVER and KIDNEY through
out the year.
I recommend use the products of Dr. Schulze to perform detoxification. For example,
BOWEL detox in February then LIVER detox in May and Kidney detox in September
every year.
3. Eat healthy
You should choose what you eat since food build up your body and make you strong
but if you choose the wrong food it will cause you sick and hard to sleep. You can
simply follow simple rules: Eat what you like but it must be clean and give you enough
energy throughout the day.
4. Workout
Spend at least 30 – 45 minutes everyday to perform the work out of your choice
physically and mentally. For example, walk about 15 minutes in the morning; challenge
your mind with some IQ test throughout the day and meditate about 15 minutes before
going to sleep.
Get sweat everyday!

2. 5. Avoid being stretched out
People usually get stressed when they do not have the same point of view on the same
problem. So try to understand people from their point of views. You can check out the
book “How to win friend and influence people” of Dale Carnegie. It is really helpful.
Besides, people are being stressed out when they feel of overload, or try to accomplish
so many things at the same time. Spend time to think about your big goals, divide them
into small tasks and arrange them in the right order to perform. Keep the activity log for
your self.
6. Relax
If you feel tired, stressed out. Do not try to solve your problem quickly. It is time for you
to go back to your hobbies. Do anything you like to relax. For example, watch short
funny movie before going to sleep.
Also help other people is really good activities because you not only help someone but
you also realize that the problem that you are facing now is nothing in compare to the
problems that others may have.
Find a time in a day for yourself and your family. Talking to people you love and share
with them your goals and asking for their advices if possible.
7. Prevent the impact of external factors
Think of all the external factors that impact your sleep at night. Try to eliminate them as
much as you can. For example, take a shower every evening after work, clean up your
bed every two weeks and adjust your temperature and light every night
8. Conclusions
By following my SLEEP BETTER PROGRAM which contains 7 steps above, you have
a healthy body and a healthy mind plus good sleeping conditions; you will never feel of
not getting enough sleep.