WARM MILK TO INDUCE SLEEP

If you have trouble getting to sleep at night you might want to try some warm milk. Sometimes we think these ideas are old wives tales but there is a valid reason warm milk induces sleep. Milk contains tryptophan, an amino acid that the body converts to melatonin  and serotonin. Melatonin induces sleep and serotonin calms the brain. So go ahead and have some warm milk before bedtime it really may help you get to sleep.

MELATONIN IN PISTACHIOS

EATING AND SLEEPING

What and when foods or beverages go into your mouth have a lot to do with how well you will sleep.  And a good night's sleep is essential to good health.  Here are a few tips regarding this subject:

• According to Dr. Nancy Collop, director of the Emory Sleep Center and a former President of the American Academy of Sleep Medicine, you should not drink alcohol close to bedtime.  She says that while alcohol may make you sleepy at first, it causes you to feel more awake as it wears off.
• Dr. Collop also suggests eating dinner earlier rather than later.  She says your body needs at least two hours after a light meal and at least three hours after a heavy meal to digest food.  Eating too close to bedtime makes it hard for your body to wind down since it is still working on digesting your meal.
• While you won't want to have a meal close to bedtime, it is a good idea to have a light protein snack an hour or so before bedtime, if you have trouble sleeping.  The brain needs protein to produce melatonin and serotonin, both chemicals important for sleep.  Suggestions include 1 tablespoon of hummus on 1/2 a mini whole-grain pita or a small amount of peanut butter on 1/2 slice whole-grain bread.

By the way, Dr. Collop says it is normal to take up to 20 minutes to fall asleep.  She says if you fall asleep the minute your head hits the pillow, it is a sign you are sleep deprived.

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