Copyright Goodheart-Willcox Co., Inc. Chapter 3 Getting the Sleep You Need 87 Try to avoid any drink or food that contains caffeine, especially near bedtime (Figure 3.19). Your eating habits also influence how well you sleep. It is particularly important to avoid eating large meals or snacks right before bedtime. A light snack before bed, however, can promote sleep for some people. Eating foods that contain tryptophan may help calm the brain and allow you to sleep better. Tryptophan is a substance that helps the body make chemicals that help you sleep. Examples of foods containing tryptophan include turkey, cheese, yogurt, poultry, fish, and eggs. You might consider experimenting with foods to determine evening meals and snacks that help you sleep. Relax Before Bedtime At the end of the day, people may focus on stressful experiences or worry about upcoming events. For example, you may feel worried about a test in one of your classes. You may feel stressed about a big assignment that is due, or feel angry about an argument you had with a friend. Thinking about these things at the end of a busy day is natural, but worries can cause you not to get enough sleep. Fortunately, there are ways to clear your mind of stressful thoughts. One of the easiest and most effective ways is to create a bedtime routine. A peaceful bedtime routine sends a powerful signal to your brain that it is time to relax and let go of the day’s stresses. Practicing relaxation techniques before bed is also a great way to wind down, calm the mind, and prepare for sleep (Figure 3.20 on the next page). Products Containing Caffeine Products Containing Caffeine Coffee Chocolate Energy drinks Soft drinks Non-herbal teas Diet drugs NataliTerr/ Figure 3.19 Coffee and energy drinks are not the only drinks that contain caffeine. Some foods do, too. What substance could you consume to help you sleep? Ch03.indd 87 Ch03.indd 87 5/24/2019 11:36:17 AM 5/24/2019 11:36:17 AM
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