One step dye products covered on show

Information on using vintage crates and old boards, diet and lifestyle changes to ensure a good night’s sleep and water-retaining plants will be the featured topics on “Creative Living” on Tuesday at 9:30 p.m. and on Thursday at noon. (All times are Mountain.)

Bruce Johnson is in Upper Saddle River, New Jersey and he’s going to share some new uses for vintage crates and old boards. Whether you use actual vintage crates or buy unfinished ones, you can turn these into decorative and functional items to use around the house.

Dr. Robert Lebby is a certified sleep doctor, and he’s going to talk about what easy changes we can implement to reduce anxiety and ensure better sleep. He’ll discuss diet and lifestyle changes to help achieve a good night’s sleep and discuss risks associated with not sleeping properly. He’s in Huntington Beach, California.

Curt Jaynes will show some new products on the market for water-retaining plants, including a polymer that’s also good for gardens, lawns, trees and shrubs. He’s in Portales.

Information on one-step dye products, crocheting with plastic bags and tie-dye cake decorating will be the featured topics on “Creative Living” on Tuesday at noon and on Saturday at 2 p.m.

Jann Johnson is a designer and crafter, and she will show how to use a one-step dye product for making a graduated tee-shirt. She represents Duncan Enterprises. This technique is a table-top one so little equipment is needed. Johnson lives in New York City.

Sewing instructor Nancy Lovett will demonstrate a technique called “Playarn” which means crocheting with plastic bags. It is a great idea for recycling left-over plastic bags in the house. Lovett is from Albuquerque and teaches at the University of New Mexico.

Cake decorating expert Nancy Siler will show how to bring the inner flower child out in all your party guests by decorating cakes with retro tie-dye effects and neon hues. She’s in Woodridge, Illinois.

Seven steps to a good night’s rest

1. Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your circadian rhythm — your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

2. Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later.

3. Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness. Be wary of using the TV or other electronic devices as part of your bedtime ritual.

4. Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you.

5. Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid-afternoon. If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight - which adjusts your internal clock - doesn't interrupt your daytime sleep.

6. Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

7. Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow. Know when to contact your doctor.

“Creative Living” is produced and hosted by Sheryl Borden. The show is carried by more than 118 PBS stations in the United States, Canada, Guam and Puerto Rico and is distributed by Westlink, Albuquerque