Have a Light Snack About an Hour Before Sleeping
Eating is another way to induce relaxation. I am discussing it under a separate heading because it is a significant subject in itself with several important aspects.
Food is natural tranquilizer. This is because it stimulates the activity of the parasympathetic division of the autonomic nervous system. The autonomic nervous system control involuntary function such as digestion, respiration, and pulse. Its sympathetic division is a kind of “slow down†system and has the effect of decreasing arousal and alertness. Eating switches on this system and relaxes you.
However, it is important that the snack you eat be light. If too much food is consumed just before retiring, you may experience gastrointestinal distress in bed, and this, of course, will be likely to keep you awake. Specific example of such distress includes flatulence, bloat, and heartburn.
Examples of light snacks that will not tend to produce gastrointestinal distress in most people include:
- A glass of low fat or nonfat milk
- A piece of toast with just a touch of margarine
- A piece of fresh fruit
- One half cup of cooked vegetables
- Two graham crackers
- One half of baked potato with just a touch of margarine or olive oil
- A raw green pepper
- One half cup of puffed rice
- A cup of chicken noodle soup
- A slice of low fat cheese
- A slice of turkey
Note: If you are lactose intolerant, you will want to obtain either lactose reduced of lactose free milk and cheese. Some person find that foods containing lactose create gastrointestinal distress such as cramps and gas.
The above snacks all contain less than 100 calories. The general principle is to keep the snack high in protein or high in complex carbohydrates. Also, keep the snack low in fat and refined carbohydrates. Snacks such as those recommended are also likely to facilitate serotonin production, a neurotransmitter that helps you sleep.
Dr. Samantha Hement has 10 years experience in neurology. She is specialty concerned with nervous system function and sleeping disorders. She has created a website to deal with insomnia and provided some information on how to deal your insomnia without medications.
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