Thursday, January 10, 2013

Better Sleep

Having a baby means that I don't have enough sleep. I think all mothers who still have babies think so too. Every three or more hours I need to wake up in the middle of the night just to check my baby or to feed her. But I'm now get used to wake up twice everyday for my baby. That's why I don't feel sleepy the whole day because of the habit. I came to think that it's not the length of your sleep time that's important but it's the quality of your sleep. Here's an article by Allison Tsai via HealthCentral about how to make your sleep better. It's really important to have a good sleep so that we can wake up in the morning with a fresh start. 


 7 Snacks to Eat Before Bed for Better Sleep
  1. Banana with a small glass of milk - A small banana is best, as they still contain a large amount of sugar. Combining the amino acid tryptophane with carbohydrates as well as calcium and magnesium can help your brain relax and your body nod off to sleep.
  2. Small bowl of oatmeal or cereal with milk - Look for a high fiber cereal and try to avoid oatmeal with a lot of extra sweetner. In addition, calcium has been proven to help the brain use and process tryptophan, while magensium, a natural sedative, acts as an "assistant" to calcium helping it to be absorbed into your system.
  3. Small yogurt with granola sprinkled on top -   This is good because you can get cups of yogurt that are pre-portioned. Make sure that you are not overeating, as too much food puts your digestive system into overdrive, keeping you awake.
  4. Half a bagel or a few crackers with peanut butter - You can also substitute peanut butter for an ounce of cheese or a slice of turkey on top.Timing your snack is also important. The effect of tryptophan-rich foods will not take effect for up to 45 minutes.
  5. Sliced apple with 1 ounce of cheese - You can get creative with the fruit, if you don't have any apples. Your possibilities are endless when combining tryptophan and carbohydrate-rich foods. Be creative and take note of what works for you.
  6. One scrambles egg with toast - Make sure you are eating a slice of whole grain toast to keep it healthy. And keep in mind that a healthy lifestyle in general will contribute to good sleep. Regular exercise, healthy meals and a diligent bedtime routine are all improtant for good sleep.
  7. Chamomile Tea - This is a bedtime favorite because it has a mild sedating effect.

(article via image via weheartit)