Avoid nappingAvoid napping or keep naps to a maximum of 30 minutes. It is best to stay awake until the evening.
Avoid bedtime snacks that are high in sugar or simple carbohydrates.Carbohydrate-rich snacks such as breads, cereals, muffins, cookies or other baked goods raise blood sugar levels for a short time, causing them to fall later. When there is a drop in blood sugar, adrenalin, glucagon, cortisol and growth hormone are released to regulate blood glucose levels. These hormones can be stimulating to the brain causing you to awaken and be unable to fall back to sleep. Try not to eat for at least one hour before going to bed. If you do need to eat something, have a snack that contains protein such as a few almonds and half of an apple. Protein provides a source of the amino acid tryptophan. The body converts tryptophan to serotonin and melatonin, hormones that are important for sleep. The sugars from the fruit may help the tryptophan reach the brain more easily. See your Truestar dietary plan for healthy snack choices.
Sleep in complete darkness. Your room should be as dark as possible – you should not be able to see your hand in front of your face. When light hits your eyes, it disrupts the circadian rhythm of the pineal gland and the production of melatonin and serotonin. Studies have shown that even a small amount of light can cause a decrease in melatonin levels which can affect sleep and may raise cancer risks.
Do not drink any fluids two hours before going to bed. This will reduce the likelihood, or the frequency, of urination during the night. Men who make regular trips to the bathroom each evening should see their doctor as it could be an indication of prostate enlargement. If you have to go to the bathroom during the night, it is best not to turn on the light. Turning on the light, even for just a second, shuts down melatonin production and can contribute to fatigue or insomnia.
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