Wake up, grab a bite to eat, swig some coffee and hit the road. After a long day of work and completing the much needed chores around the house, it can be hard to get to bed at a reasonable hour and actually manage to squeeze in a deep, relaxing, good night’s rest before beginning your next busy day. Getting adequate amounts of sleep is becoming increasingly more difficult for people today. Recent studies suggest the average American adult sleeps less than seven hours per night; this is an hour and a half less than the recommended amount for complete daytime coherence. Over 50% of Americans walk around technically sleep deprived, which can lead to daytime sleepiness, drowsy drivers, impaired memory, increased appetite, and decreased physical performance—not to mention grouchiness. There are many factors that lead to adults not getting enough sleep, including eating unhealthy foods late at night, exercising too close to bedtime and watching entertainment on television. These factors all contribute to bad sleeping habits that can impair one’s health. Luckily, when done correctly, the three E’s of eating, exercising and entertaining can actually create a more comfortable and deeper night’s rest.

Everyone has heard that it is unhealthy to go to bed on an empty stomach, however what many fail to realize is that in eating the wrong types of food late at night, one actually worsens their sleep-ability. Foods that are spicy, acidic, and rich and fatty typically do not help people to fall asleep faster because they require more work for digestion. To better your sleep, eat a light snack before going to bed. Foods that contain the essential amino acid tryptophan can actually help calm the brain, especially when paired with carbohydrates. One example of a healthy late night snack is a glass of low-fat milk with a half turkey or peanut butter sandwich. Eating fruit or whole grains are also great options. Try to avoid high-protein foods late at night, as these foods stimulate brain activity, so you will have a harder time relaxing before falling asleep.

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