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So, there are certain ways to eat and drink better, to help you sleep better at night. Avoidance of eating fatty meals closer to bedtime can help prevent heartburn, which is a common cause of insomnia at night. There are certain food products that are out there, that will help you sleep a little bit better at night. For example, cherries are a natural source of melatonin, so eating tart cherries in particular, or drinking tart cherry juice, can help you with melatonin production. Drinking warm milk sometimes can help you sleep a little bit better at night, because the theory is that it contains tryptophan, which is also used in melatonin production in your body.
So, that will also help with sleep onset. But the key with eating better is to avoid eating close to bedtime, so you avoid reflux. Other things you want to avoid to help you sleep a little bit better, is avoidance of caffeine close to bedtime. You do want to avoid caffeine six hours prior to bedtime, because caffeine fights a chemical called adenosine, which helps with sleep onset, and getting deeper sleep at night. Alcohol is something that you would also want to avoid close to bedtime. You know, alcohol will help you feel sleepy and also initiate sleep, but once you’ve metabolized it about two to three hours after ingestion, it will cause fragmented sleep at night.
A lot of times, you will also have to wake up to use the bathroom, which will also fragment your sleep. Not only is it important to be aware of what you’re eating and drinking to help you sleep better, but it’s important to be aware when you’re drinking or eating these things, that will help you avoid insomnia at night.