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How to Get a Good Night's Sleep
How to Get a Good Night's Sleep
Edited by: Grand Health Institute

Do you struggle to get a good night's rest? Grand Health Institute(GHI) explains how a few diet changes can make all the difference...

Insomnia affects about a third of the our population and, for a male client at GHI in his late 40s and his teenage son, it was leaving them drained and unable to manage his business, adding to his already high stress levels. After having a bowl of sugary cereal for breakfast, They drank coffee throughout the day, had a sandwich for lunch and ate their main meal in the evening. They often caught up with paperwork and emails before going to bed.

GHI advice to this client was...
+ Swap sugary cereal for a wholegrain alternative topped with milk and a sliced banana.
+ Choose protein foods that are rich in an amino acid called tryptophan. This helps boost the sleep-inducing hormone melatonin. Chicken and turkey, milk and dairy, nuts and seeds are all good choices.
+ Combine these with rice, pasta or potatoes to help the body get the most benefits from tryptophan. Try a chicken and noodle stir-fry or similar. Drink warm milk with a cracker or oatcake before bed.
+ Reduce your caffeine intake gradually. Try decaffeinated coffee or caffeine-free drinks like red bush tea.
+ Build relaxation and exercise into the day to help manage stress.
+ Avoid using a computer late in the evening as the light from the screen can have a stimulatory effect.

The result?
After a month, they had made several diet and lifestyle changes, and their sleep quality had improved. For more information visit our social sites or call to make an appointment with our sleep specialit.
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Related Links
• National Sleep Foundation - Website
• American Academy of Sleep Medicine - Website
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