May 11, 2008 Healthweek: Terri Trespicio Play video

Healthweek: Terri Trespicio

(Healthweek, NECN) - When was the last time you got a good night's sleep?

If it's been a while, fear not, tonights your night.

Here with some advice is Terri Trespicio, senior editor of Body and Soul magazine.

www.bodyandsoulmag.com

The Perfect Sleep Routine

A good night's rest begins to the second you wake up-not the second before you crash. This routine can help up your odds of a good night's sleep.

MORNING

Get up at the same time each day

Once you're up, get into daylight-bright light sets your body clock

If you drink coffee, now's the time to do it (1 or 2 cups max)

AFTERNOON

Get some aerobic exercise, which burns off stress and raises body temp, which may deepen sleep later on. (Coffee at this time could negatively affect sleep later)

EVENING

Eat dinner several hours before bed, giving you time to digest. Alcoholic drinks, 3-4 hrs away fr bedtime. Alcohol speeds onset of sleep, but it disrupts it later.

NIGHT

Avoid intense TV shows, paying bills, other stimulating activities before bedtime.

Dim the lights to stimulate melatonin production

Try some gentle stretches or yoga exercises, 10 minutes of breathing.

Got a bath? Use it. Try some lavender oil.

For occasional insomnia, try natural sleep remedies like valerian root and melatonin, herbal

**If you do all that, and still find you can't sleep or you are sleeping but still exhausted, see your health professional and maybe a sleep specialist to get you back on track.