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Tossing and turning the whole night through,
Drowsiness, fatigue, a lack of sleep,
There is more help than just counting sheep.
There are many factors that can cause sleep problems, and even more potential solutions. The steps you take to improve your sleeping patterns will be individual, based on the cause of your insomnia and the treatment plan laid out by your health care provider. In addition to the many lifestyle changes that can help you sleep better, the following nutrition tips and supplements may also help improve the quality and quantity of your shut-eye:
Stop eating at least two to three hours before your regular bedtime. If your body is trying to digest food, you won't be able to fully relax, fall asleep or stay asleep.
Limit: fried and fatty foods, refined carbohydrates (such as white rice, breads, pasta, and sugars), and spicy foods (especially if you are prone to heartburn), especially before bedtime. The effects of these foods can interfere with your ability to get a good night's sleep.
Enjoy a light snack approximately two hours before bedtime, as falling and staying asleep can be difficult if you are hungry. A healthy snack can help take the edge off of your hunger and help you sleep through the night. Your snack should contain mostly carbohydrates and a small amount of protein. This combination may help increase the availability of tryptophan (an amino acid that helps induce sleep) to your brain. A few pre-bedtime snack ideas include: