June 2002. Raleigh, NC. Just as the right diet and exercise are essential for staying happy and healthy, so is a good night's sleep. Without it we become moody, lose our ability to concentrate, and our risk of injury and making mistakes rises dramatically. These tips may help:

You sleep best if you get into a bed-time ritual. Try going to bed at the same time each night and getting up at the same time each morning.

Your body gets sleepy as it cools down. Try a hot bath or a hot drink like green tea just before going to bed.

You will sleep more deeply and longer if your sleep area is between 60 and 65 degrees. Have blankets handy.

If you are a light sleeper, try turning on a fan or adding some other background noise to the room. Soft ear plugs or a face mask may do the trick as well.

Eat. If your stomach is rumbling from hunger, you're not going to sleep very well and you're going to lose muscle as it looks for a quick source of energy. Try eating 4-6 balanced meals during the day and within 2-3 hours of going to bed (this is not a recommendation for ice cream and cookies , but for something more like fat free cottage cheese and strawberries, or a toasted whole wheat pita with natural almond butter). Not only will you sleep better, but your muscle will be better maintained and your fat reserves might be reduced in the morning!

Be comfortable. If you're not, consider a new sleep system -- you might even consider a magnetic sleep system (www.nikken.com). De-stress earlier in the day. With all that's going on at work and with the family, you are bound to have trouble falling and/or staying asleep if you don't take time to de-stress earlier. Try using lunch-time, after-dinner, during your daily walk/run or during your bath to write down or think through what needs processing. Once you've accomplished your "worry" time put it away and out of your mind until the next morning.

Don't look at the clock if you should wake up. This may inadvertently re-set your internal clock to begin to wake up at this same time each night. If you wake up, remember to keep your eyes closed. Reposition yourself and relax until you go back to sleep. Cut back on caffeine, don't smoke, and reduce alcohol intake. Take time to catch up on your sleep. You're just as busy and worn down as children, right? If a nap works for them, it should work for you, too.

Sweet Dreams!