"Here's my integrative approach to getting you to dreamland." Dr. Tasneem Bhatia
Avoid sleep killers: Women metabolize caffeine slowly, so your afternoon beverage can keep you awake that night. Avoid any caffeine after 3:00 p.m. (Note: I have found I have to avoid caffeine after noon.) An alcoholic drink may help you fall asleep, but it can wake you at 2:00 a.m.
Eating these helps you sleep: Peanut butter on toast or yogurt and fruit. The protein helps produce tryptophan, and carbohydrates make the tryptophan more available to your brain and leads to production of serotonin -- the relaxation chemical in the brain.
Sit for less than 8 hours in a day. In studies, people who do vigorous exercise sleep better. Even exercising 10 minutes a day can help a person sleep better.
Melatonin taken before bedtime helps some people. 0.5-1 mg is the starting dose. 5-HTP, which is a precursor of serotonin, can help you stay asleep. Dr. Bhatia recommends 100 mg about 30 minutes before bed.
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