TODAY

TODAY   |  April 09, 2013

Good night! 7 tips for a good night’s sleep

Siobhan O’Connor from Prevention explains how you can get a good night’s sleep by fitting in a good workout during the day, eating a light snack before bed, and enjoying some quiet time of meditation or journaling.

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This content comes from Closed Captioning that was broadcast along with this program.

>>> we're back with more of "today" on this booze-day, tuesday, if you toss and turn every single night. you might want to try planning out your day so it can help you sleep like a baby at night.

>> "prevention" magazine's executive editor is here with hour-by-hour plans to help you sleep.

>> a good night's sleep starts as soon as you wag up in the morning.

>> you people from "prevention."

>> it's true, the first thing you need to do is get some light. melatonin is produced in your body when it's dark. if you don't have a lot of natural light , can you get a light therapy box, available at homegoods store. just as good as sunlight.

>> go out in the sun when you wake up?

>> or on your commute.

>> i feel like when i have coffee i'm awake.

>> last call for coffee is about 2:00 p.m .

>> i never have it past the morning or i'd be --

>> that's smart.

>> and the same with chocolate, sorry, bad news.

>> wow, hoda.

>> the workout is one of those things, i feel like if i work out later in the day or at night, i don't sleep because i'm so wired.

>> it's bad news, for hours before bed is your cut-off for exercise, it keeps your metabolism revving and it keeps your heartrate up.

>> although i love it when i have a chance to work out in the morning, it's not even best then, it's better in the afternoon?

>> it's better when you can get it in.

>> just be practical about it. get your workout in, five days a week, 30 minutes .

>> can you walk, a lot of people like to take a walk after dinner, brisk walk.

>> but i wouldn't do something like heavy cardio in the evening.

>> don't invite jane fonda over for the evening.

>> light din centre.

>> a heavy dinner is harder to digest. it keeps your body active, plus if you have a heavy meal, you light down, heartburn, sleep killer.

>> what's the cutoff time for din centre.

>> 6:30.

>> how do the europeans do it?

>> they're thin, too.

>> bedtime snack. a lot of people ask about this, if you are hungry before bed, it's better to have something than not.

>> was that supposed to be here?

>> no.

>> i actually --

>> bedtime snack, complex carbohydrates with a little bit of protein. a bowl of cereal is probably the he's yent thing you can do.

>> lets get to our favorite subject.

>> there's a cut-off point for wine. it's 7:00 p.m .

>> yes.

>> because it stays in your body, it will help you fall asleep faster. you still have time now if you want to have a sip. you fall asleep faster, but you wake up, it robs your body of r.e.m.

>> the celestial tea.

>> they really are lovely.

>> you get things off your mind and on to a piece of paper.

>> close the book on the day by writing on your journal. dump it, don't reread it, let it go, start fresh tomorrow morning .

>> a fresh cup of mercy.

>> this is the hardest one, as of you know two hours before bed, digital detox. any back-lit screen, which is a computer, a tablet, but also your smartphone. that can reduce the production of melatonin, according to a 2012 study.

>> you can watch tv?

>> you can watch tv, because it's not interactive. but better, meditation. a simple gratitude exercise.

>> end your day the way you start it.

>> i'm already soothed, i think