Jennifer Matthews: Jeannie Bachner used to be one of 70 million Americans plagued by Insomnia. She had restless nights, groggy mornings and non-productive days.
Jeannie Bachner: I would fall asleep and then I would wake up an hour later and then another hour after that, two hours after that.
Jennifer Matthews: Jeannie didn't know it but she was sabotaging her sleep.
Jeannie Bachner: I had to have a TV on to fall asleep. And that was critical.
Jennifer Matthews: She could also eat in bed, read in bed and do cross-word puzzles before bed.
Jeannie Bachner: I enjoy working puzzles very much and I did not associate this with working my brain to the point that I couldn't fall asleep.
Jennifer Matthews: Sleep Specialist Edward Stepanski says, most bed time routines are recipes for disaster.
Edward Stepanski: Lots of these things that people do, actually take them in the wrong direction.
Jennifer Matthews: As we age biological changes gradually cause sleep to be lighter and less restful, but it's never too late to get back on the right path. First, adjust your thinking.
Edward Stepanski: If you think or ask yourself a hundred times a day, I wonder how I am going to sleep tonight. I can tell you the answer and the answer is not well.
Jennifer Matthews: Next, cut out caffeine after noon, then mix the naps.
Edward Stepanski: Taking a nap is probably a bad idea because, you're only going to get so much sleep in the 24 hours of period.
Jennifer Matthews: Stepanski also says, no Internet surfing, balancing check books, or other brain stimulating activities before bed, instead try a hot-bath.
Edward Stepanski: If you get your core body temperature elevated sufficiently, then you get out of the bath and your core body temperature starts to drop and it drops naturally as you doze off.
Jennifer Matthews: That passive body heat leads to better, deeper sleep. Exercise helps too but do it at least 3 hours before bed time. And what about an over-the-counter sleep aid.
Edward Stepanski: It may help them get to sleep at night, but then it's also going to make them groggy when they are driving to work the next day.
Jennifer Matthews: Finally make the bed room a haven for sleep, no TVs, no Computers and keep it dark. Jeannie now does her cross-words during the day and only watches TV in her family room.
Jeannie Bachner: It's really easy to fall asleep, I never thought I'd be able to say that, I never thought I'd be able to sleep without a television, absolutely not.
Jennifer Matthews: She sticks to her bed time routine and now when she hits the sack, she is down for the count.
Jeannie Bachner: I'm so grateful and I'm so thankful, it's so wonderful to be able to go to sleep at night.
Jennifer Matthews: And for the rest of us, hope you're taking notes. This Jennifer Matthews reporting.
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