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Any tricks/ tips for getting a good night sleep ?



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CHICKYWANNA
SparkPoints: (16,718)
Fitness Minutes: (7,805)
Posts: 310
9/16/12 5:29 P

Thanks everyone , its(my sleep problem) is getting better but good info to know should I need it again....Its such an awful thing when you can't sleep...



ELENA57
SparkPoints: (4,557)
Fitness Minutes: (6,645)
Posts: 14
9/12/12 7:51 A

I take melatonin - it's a natural hormone found in foods and regulates the sleep cycle. I find that taking a 5mg supplement on nights I have difficulty falling asleep makes a huge difference! Good luck.



CHEETARA79
SparkPoints: (67,646)
Fitness Minutes: (44,877)
Posts: 3,435
9/12/12 7:22 A

Sleep hygiene is what you need!

-Go to bed at the same time every day and get up at the same time every single day - even on the weekends.
-Have a bedtime routine that you start before bed to help you wind down.
-Use your bedroom only for sleep and sex.
-Turn the clock so that you can't see it. Don't look at the time if you can't fall asleep or can't stay asleep.
-If you have trouble falling asleep, try counting backward from 300 by 3s. 300,297,294,etc.



SPARK_COACH_JEN
Posts: 54,090
9/12/12 5:55 A

Here's a collection of info you might find helpful:

www.sparkpeople.com/resource/health_condit
ions.asp?condition=8


Coach Jen



SUNSHINE6442
Posts: 1,642
9/12/12 5:39 A

Eating a high-protein meal without accompanying carbohydrates may keep you awake, since protein-rich foods also contain the amino acid, tyrosine, which perks up the brain

These are foods high in the sleep-inducing amino acid tryptophan:
Dairy products: cottage cheese, cheese, Seafood Meats Poultry Whole grains Beans Rice Hummus, Lentils. Hazelnuts, Peanuts, Eggs, Sesame seeds, sunflower seeds

Cottage cheese if low in fat and high in protein. One cup of low fat (1%) cottage cheese contains 163 calories, 28 grams of protein, 6 grams of carbs, and 2 grams of fat.
Since cottage cheese is high in casein protein it is the perfect food to consume before bed. Casein digests more slowly than other types of protein and hence can supply the muscles with a steady stream of amino acids while the body is alseep

Ill send more info directly to you

Edited by: SUNSHINE6442 at: 9/12/2012 (05:42)


ALYGAT0R
Posts: 117
9/12/12 3:45 A

I find that not eating a few hours before bedtime helps a lot.



CHICKYWANNA
SparkPoints: (16,718)
Fitness Minutes: (7,805)
Posts: 310
9/12/12 12:37 A

Some times I have trouble sleeping and would love to hear everyone's tips. Its not every night but I really could use some help certain nights falling asleep.

Edited by: CHICKYWANNA at: 9/12/2012 (00:42)


 
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