Fitness Minutes: (7,805)
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...
Fitness Minutes: (6,645)
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.
Fitness Minutes: (59,198)
3,509 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.
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
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