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Sleep
and Diet: Eating to Sleep Well
from -Reader's
Digest.com
Do you dream of a good night's sleep? Try our tips tonight and
learn how your diet may affect your sleep patterns.
Sleep Disorders
Insomnia can be one of the symptoms of anxiety,
depression, or stress, or it can be caused by a medical
problem. Overcoming the underlying cause of these disorders is
essential to improving the quality of sleep, but attention to
nutrition and other aspects of sleep hygiene can also help.
Obesity may interfere
with sleep if it affects breathing. Sleep apnea is a potentially
serious sleep disorder in which a pattern of loud snoring builds
to a crescendo, after which the person stops breathing and awakens
briefly. It is more common in overweight people, especially middle-aged
men. People with obstructive apnea can stop breathing for 10 seconds
or longer a hundred or more times a night. Muscle cramps and restless
legs, a vague discomfort relieved only by moving the legs, can
also interfere with sleep.
•Keep a sleep log for several weeks to help identify activities
and behavior that may interfere with your sleep. Each day, write
down the times you wake up and go to bed, and when you drink caffeinated
beverages, exercise, and take naps.
•Exercise regularly, preferably in the late afternoon. Do
not exercise strenuously within 2 or 3 hours of bedtime, as this
may impair your ability to fall asleep.
•Don't take a long nap during the day; this may make it
more difficult to fall asleep at night.
•Eat at regular times during the day, and avoid a heavy
meal close to bedtime.
•After lunch, stay away from anything that contains caffeine.
• Don't smoke; if you can't quit, at least try not to smoke
for an hour or two before bedtime.
•Avoid excessive mental stimulation before bedtime.
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