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Sleep zZZzz.... ??

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Don't take heavy meals close to bedtime (i.e. no supper). Make sure you have a comfortable bed and make sure the airflow in the room is good.

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elle Posted on Sep 20 2005, 06:14 PM

  hhahaha

well, actually exercise helps a lot .. you can sleep better

Probably a jog would be good enough

Sweat it out in the evening and you would feel tired at nite, and so you will be able to sleep well 

yup, try to do some exercises, it will help you sleep well. Before I couldn't sleep until 4am however now i can sleep very well... why? I usually exercise since i started my course. I'm walk about 2 hours per day. P/S: NOT SHOPPING in 2 HOURS

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count sheep ~

Read somewhere that this works becoz...

- works the left side of the brain in counting

- works the right side of the brain by imagination

Then the brain gets tired...

...but i think its be boredom too tongue.gif

Instead of lying in bed... take a walk.

Still not working then find that buzzing mosquito and deal with it. turned.gif

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Get a good body scrub...relax and slowly massage ur body while scrubbing. It will ease your mind and body. You can sleep very soundly after that.

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FOODS THAT HELP YOU SLEEP

What you eat affects how you sleep. One of the keys to a restful night's sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep; other foods keep you awake. We call them sleepers and wakers. Sleepers are tryptophan-containing foods, because tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn't so busy. Wakers are foods that stimulate neurochemicals that perk up the brain.

Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. Making more tryptophan available, either by eating foods that contain this substance or by seeing to it that more tryptophan gets to the brain, will help to make you sleepy. On the other hand, nutrients that make tryptophan less available can disturb sleep.

Eating carbohydrates with tryptophan-containing foods makes this calming amino acid more available to the brain. A high carbohydrate meal stimulates the release of insulin, which helps clear from the bloodstream those amino acids that compete with tryptophan, allowing more of this natural sleep-inducing amino acid to enter the brain and manufacture sleep- inducing substances, such as serotonin and melatonin. Eating a high-protein meal without accompanying carbohydrates may keep you awake, since protein-rich foods also contain the amino acid, tyrosine, which perks up the brain.

To understand how tryptophan and carbohydrates work together to relax you, picture the various amino acids from protein foods as passengers on a bus. A busload containing tryptophan and tyrosine arrives at the brain cells. If more tyrosine "passengers" get off the bus and enter the brain cells, neuroactivity will rev up. If more tryptophan amino acids get off the bus, the brain will calm down. Along comes some insulin which has been stalking carbohydrates in the bloodstream. Insulin keeps the tyrosine amino acids on the bus, allowing the brain-calming tryptophan effect to be higher than the effect of the brain-revving tyrosine.

You can take advantage of this biochemical quirk by choosing protein or carbohydrate-rich meals, depending on whether you want to perk up or slow down your brain. For students and working adults, high protein, medium-carbohydrate meals are best eaten for breakfast and lunch. For dinner and bedtime snacks, eat a meal or snack that is high in complex carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain. An all- carbohydrate snack, especially one high in junk sugars, is less likely to help you sleep. You'll miss out on the sleep-inducing effects of tryptophan, and you may set off the roller-coaster effect of plummeting blood sugar followed by the release of stress hormones that will keep you awake. The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.

SNOOZE FOODS

These are foods high in the sleep-inducing amino acid tryptophan:

Dairy products: cottage cheese, cheese, milk

Soy products: soy milk, tofu, soybean nuts

Seafood

Meats

Poultry

Whole grains

Beans

Rice

Hummus

Lentils

Hazelnuts, Peanuts

Eggs

Sesame seeds, sunflower seeds

BEST BEDTIME SNACKS

Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Some examples:

apple pie and ice cream (my favorite)

whole-grain cereal with milk

hazelnuts and tofu

oatmeal and raisin cookies, and a glass of milk

peanut butter sandwich, ground sesame seeds (It takes around one hour for the tryptophan in the foods to reach the brain, so don't wait until right before bedtime to have your snack.)

BEST DINNERS FOR SLEEP

Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night's sleep. Try the following "dinners for sleep":

pasta with parmesan cheese

scrambled eggs and cheese

tofu stirfry

hummus with whole wheat pita bread

seafood, pasta, and cottage cheese

meats and poultry with veggies

tuna salad sandwich

chili with beans, not spicy

sesame seeds (rich in tryptophan) sprinkled on salad with tuna chunks, and whole wheat crackers

Lighter meals are more likely to give you a restful night's sleep. High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake. Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn. (See gastroesophageal reflux). Going to bed with a full stomach does not, for most people, promote a restful night's sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your evening meal early.

got tis from google :wink3: hope it helps ya..

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