According to Dr. Michael Breus, Ph.D., Founder of Sound Sleep Solutions, foods that are high in carbohydrates and calcium and medium to low in protein make good bedtime snacks.
Here are ten ideas:
1. apple pie and ice cream (just a very small serving I would think)
2. New York style cheesecake
3. whole-grain cereal with low fat milk
4. hazelnuts and tofu
5. oatmeal and raisin cookies with a glass of milk
6. peanut butter sandwich
7. fruit and cottage cheese
8. whole grain toast and slice of low fat cheese
9. whole wheat crackers and cheese
10. a banana with a small spoonful of peanut butter
Source: Good Night The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health, by Michael Breus,Ph.D.
For a goodnight sleep, avoid these six things before bedtime:
1. violent television or movies
2. Overly exciting mystery or murder novels
3. Information overload- it’s okay to be on the computer doing something relaxing such as playing a computer game of solitaire, watching and listening to a meditation video on Youtube, or reading something inspirational or relaxing (like The Warm Milk Journal)- but if you are aimlessly surfing the web or doing research on something, doing it too close to bedtime could keep your mind on overdrive and affect the quality of your sleep.
4. A belly full of heavy food: don’t eat late at night. If you must eat a snack, keep it something simple like a banana,a piece of toast, a cup of warm milk…
5. Arguments. Going to bed angry with your spouse or children is not a peaceful way to go to sleep. Do your best to avoid confrontations close to bedtime or make up and keep the peace before you turn off the lights.
6. Bad smells: clean your bed linens frequently, keep dirty laundry put away, and spray your room with an aromatherapy spray.
Lying awake and can’t sleep?
You can get up and write, read, and eat a light snack such as a bannana, toast, and warm milk. Keep the lights dim. Soon you will get sleepy again.
Or, if you just do not went to get out of bed:
1. Focus on one word such as “peace” and meditate on it repeatedly.
2. Do tension exercises from head to toe.
3. Create a story in your mind: Think of a plot, setting, characters, etc.
4. Make love or masturbate.
Whether you stay in bed or get out the common element in all of these insomnia busting strategies is to get your mind refocused on something
else. The last thing you want is to be tossing and turning and thinking about how you are not sleeping. Redirect. Refocus. Soon enough the peace of
sleep will return.
Good night and sweet dreams.
Debra : )
In the evening, try eating these foods:
bananas, toast, dates, figs, milk, almond milk, nut butter, tuna, turkey, whole grain crackers, and yogurt.
Herbs that are recommended by Drs. Phyllis A. Balch,CNC and James F. Balch, MD in their wonderful Natural health Guide, Prescription for
Take these at bedtime (in capsule or extract form):
Catnip and chamomile have mild sedative properties and can be used occasionally in tea form. These doctors warn not to use chamomile on an ongoing basis and to avoid it all together if you are allergic to ragweed.
*Please always consult with your doctor before taking any kind of supplement.