Nutrition for a Restful Sleep

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What you eat can help or hinder your sleep, according to the National Sleep Foundation. The following tips can help you get a good night's rest.

  • DO drink warm milk before bed. Milk contains tryptophan, an amino acid that promotes sleep.

  • DO eat a large breakfast, medium-sized lunch and small dinner. Digesting a big dinner can prevent you from resting comfortably.

  • DO include carbohydrates on your dinner plate. Carbohydrates help your body produce serotonin, a sleep-inducing hormone.

  • DO try these late-night, sleep-friendly snacks: 1 cup of skim milk with 2 graham crackers or a banana smoothie made with 1 cup skim milk, vanilla yogurt and a banana.

  • DON'T drink caffeinated coffee, tea and sodas after 3 p.m.

  • DON'T use alcohol as a sleep aid -- it causes restless sleep.

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Medical Reviewers: Lloyd, William C, MD, FACS Last Review Date: Oct 28, 2014

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Medical References

National Sleep Foundation (http://www.sleepfoundation.org/)

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