282240 921 Mind & Body Mental Health & Well-Being Sleep true Fri, 15 Jan 2010 14:31:31 -0800 /system/videos/2/72/94/30/309472.flv eating, for, more, sleep, good, night, hours, rest, peace, food, vitamins, protein, refreshing, waking, up How To Eat For a Good Night's Sleep http://www.howcast.com/videos/282240-How-To-Eat-For-a-Good-Nights-Sleep http://www.howcast.com/videos/282240-How-To-Eat-For-a-Good-Nights-Sleep/edit approved 101 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=282240"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=282240" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 1 wogelife http://img.howcast.com/system/thumbnails/282240/50_xxlarge_maintained_aspect.jpg 672 false false false 104092 0 21 Step http://img.howcast.com/system/thumbnails/282240/21.jpg Give yourself time to digest Eat no less than four hours before turning in. Avoid any before-bed snacks, especially grains and sugars.

]]> 104093 1 30 Step http://img.howcast.com/system/thumbnails/282240/30.jpg Digest high protein Digest high-protein food, such as meat, fish, greens, and eggs, late in the day. The amino acid L-tryptophan, which these provide, will release melatonin and serotonin for good sleep.

]]> 104094 2 44 Step http://img.howcast.com/system/thumbnails/282240/44.jpg Calm the mind Include dairy products, broccoli, chickpeas, nuts, and seeds in your meal a few hours before bed to elevate calcium and magnesium levels. Research shows that calcium and magnesium calm the mind.

]]> 104095 3 55 Tip Always avoid alcohol and caffeine before bed, or entirely, as these can disrupt sleep.

]]> 104096 4 62 Step http://img.howcast.com/system/thumbnails/282240/62.jpg Eat salad with fruit Eat salads with fruits, such as apples or pears, which are known to calm the digestive system.

]]> 104097 5 69 Step http://img.howcast.com/system/thumbnails/282240/69.jpg Consume comfort foods Consume comfort foods like chicken soup that encourage fond memories and make you happy and restful.

]]> 104098 6 75 Tip Eating a light and healthy diet will keep your weight down and guard against sleep apnea.

]]> 104099 7 81 Step http://img.howcast.com/system/thumbnails/282240/81.jpg Drink tea Drink chamomile tea with ginger before going to bed to aid and settle your digestive system. Warm milk can be a sleep aid as well.

]]> 104100 8 89 Fact Did you know? The world’s largest cupcake was baked in 2009. It contained 2 million calories and was sold in pieces to benefit breast cancer research.

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