Article: Both caffeine and nicotine are stimulants that will interfere with sleep, so you should avoid using them too close to going to bed. Though alcohol is a depressant, it still leads to more waking at night and a lower quality of sleep. A cool, dark, and quiet location are all key to falling asleep and staying asleep. This also means avoiding watching TV in bed or sitting in bed with other electronic devices such as phones, tablets, and laptops. If dead silence hinders more than helps your sleepor even if you want to mask outdoor noisesyou can use a white noise machine that creates a low, consistent sound which won't interfere with sleep. Light has just as much impact on falling asleep as it does waking up. If possible, try to set up your room so it's dark enough to fall asleep while still letting in the morning sun to help you wake the following morning. Stressful or exciting activities increase alertness, making it more difficult for you to fall asleep. Establish a relaxing routine before bed, such as reading while drinking a soothing cup of herbal tea. You may also find taking a hot bath to be a nice pre-bedtime relaxation technique. You may also find deep-breathing exercises beneficial, such as those found at How to Breathe Deeply. Frustration over an inability to fall asleep just compounds the issue. If you can't fall asleep after 20 minutes, then try getting up and doing something relaxing to help make you sleepy, such as reading or listening to tranquil music. Do not turn on the TV or another electronic device as staring at a bright screen will only wake you up more. Try not to stare at the clock as you try to sleep either. This is another way to simply frustrate yourself over being unable to sleep. Avoid the temptation to stay up late and sleep in too late on the weekends. The best way to sleep well consistently is to standardize your body's internal clock by going to bed at the same time each night, sleeping a solid 7 to 8 hours, and waking at the same time each morning. Note that the amount of nightly sleep should be closer to 9 or 10 hours for school-aged children. Late-afternoon napping can also interfere with your ability to sleep well at night. If your tiredness from sleeping poorly at night catches up with you in the form of an afternoon nap, then you might be perpetuating the cycle. Push through the late-day sleepiness for several days in a row to sleep better at night instead. Eat your last meal of the day 2 or more hours before you go to sleep. Additionally, if you do any evening snacking, make it something light. Eating heavy foods before bed keeps your digestive system working, causing you to stay awake well into night. Indigestion is also a common cause of insomnia. Avoid foods likely to cause heartburn in the evening. Nothing can tire you out like a solid exercise routine. However, working out releases a stress hormone associated with alertness, so exercising too late in the evening can actually contribute to keeping you awake. If your schedule necessitates getting your gym time at night, then try to do it at least 3 hours before you go to bed.
Question: What is a summary of what this article is about?
Avoid caffeine, nicotine, and alcohol before bed. Turn your bedroom into a perfect environment for sleep. Find a relaxing routine before bed. Get up if you're having trouble falling asleep. Maintain a consistent sleep schedule. Avoid late-day naps. Do not eat for at least 2 hours before you go to sleep. Exercise daily (and early).

Social media has become an essential element of marketing strategies for most businesses. For an online business it is even more important given the ability to link directly to products and deals on your site, and communicate with a large number of people quickly and effectively. Start your social media marketing campaign with Facebook and Twitter. Ensure you have a good presence and a clear page with links to your products. You will need to post regularly to keep up interest and be generally active following people and events, as well as liking things to make your store more visible. Post links to new products and special offers frequently and engage with your customers. Running promotions and contests through social media can help you to build up your register of contacts, and create a buzz about your business. It's important to have a clearly defined objective and audience for your contest, you need to know what you will get from it. You could have a sweepstakes for for those who join a mailing list, offering something for free. In turn you get contact details which you can use for targeted marketing. Before you undertake a contest you need to be fully clued up on all the relevant rules and regulations. The specific terms "contest", "sweepstakes" and "lottery" have clear definitions which you need to abide by. A contest must have a winner chosen on merit, a sweepstakes winner chosen at random, and for a lottery you must buy a ticket and pay to play. On the major social networks you can also buy advertising space to promote your business. This can be cheaper and quicker than more traditional modes of advertising. As with any online ad you need to ensure it is concise and attractive as well as bringing the customer to a good landing page on your store. Be sure you read up on all the specific rules for advertising on before you begin. Promoted tweets can increase your company's exposure, but it's important to present these well and include relevant hashtags. As with other online ads, make sure the link you include goes to a landing page with featured products clearly visible. As well as Facebook and Twitter, there are an increasingly large number of social media outlets that have a huge number of users. Develop a presence on video and photograph-based social media to highlight your products and engage with your customers. If you share a picture of a great new product on Instagram you can get it seen by a lot more people than who would otherwise happen across it. As always it's crucial that you structure your social media well and it is all connected together across the various platforms. Have an integrated social media strategy. Have clear links from all the different sites to your actual store where customers can buy the goods you have highlighted on social media. Be creative and open-minded about how you present yourself, but ensure there is a common approach that reflects your company and your brand. Use the social media icons and buttons on emails and postings to provide plenty of links and make it easy for people to reach your store. Having a prominent and well-maintained blog can be a very good way to position yourself as a major player and public voice in your area of business. Not only that, but it is a way to promote your business without paying for advertising. Don't overdo it on the plugs, but be sure to include a relevant link back to your store in each post. Remember, to get people to read the blog it needs to well-written, informative and interesting. Promote your blog through social networks, and consider it an important part of your social media marketing strategy. As well as writing your own blog, take time to connect with other bloggers. Having links between blogs will only increase the potential traffic to your site and raise your profile. Try to write guest blogs on other forums to reach out to more people, and invite others to do the same on yours.
++++++++++
One-sentence summary --
Have a strong social media presence. Run contests or sweepstakes. Use paid ads on social media. Expand your social media presence. Write a blog.