Sleep apnea is serious but often undiagnosed
Simple sleep solutions you can try at home
Good sleep is vital for your health
Video of patient Donna Gall discussing her nightly use of a CPAP mask
Many solutions are available to address sleep problems
What to expect during a sleep study at St. Anthony's Sleep Center
Virtual video tour of St. Anthony's Sleep Center
Common sleep disorders
Video of Greg Botteron, MD, discussing 3-Dimensional Heart Mapping
Video of Fareesa Khan, MD, discussing pelvic floor disorders and treatment options
Overcoming pelvic floor disorders
The sandwich generation
Recipes: Herbed Salmon Spread, Crab Dip and Bagel Chips
Restful Sleep
Looking for ways to fall asleep? Check your diet.
What's good: Chamomile tea is used to reduce stress, promote relaxation and restful sleep, and treat an upset stomach.
Where food and sleep are concerned, timing is everything. The general consensus is that you should eat a balanced super two to three hours before bedtime.
If you eat too close to the time when you want to sleep, your body is more focused on digestion and may not reach deep, restorative sleep levels. Earlier supper times are particularly important for those who suffer from heartburn.
Avoid caffeine. Caffeine is a stimulant that can make falling or returning to sleep more difficult. Its effect also may last longer than you think. You should avoid caffeinated beverages such as coffee, tea and soda at least eight hours before bedtime. Be aware that less obvious sources of caffeine are found in chocolate and some over-the-counter or prescription drugs, such as weight-loss pills, cold medicines, diuretics and pain relievers.
Avoid wine or other alcoholic beverages, too. Alcohol ingested two to three hours before bedtime may relax you and make it easier to fall asleep, but it triggers sleep that is lighter than normal, thereby making it more likely that you will wake during the night.
Contrary to popular opinion, there is little evidence to suggest that a glass of warm milk actually helps you fall asleep, although the quiet routine that often surrounds drinking that milk may be the real reason sleep is easier.
Turkey is another myth. Turkey—along with other foods such as chicken and fish—is high in tryptophan, and when combined with carbohydrates works like a natural sedative to affect serotonin levels. But turkey is rich in protein, not carbohydrates. It’s the turkey plus the alcohol and fatty, carbohydrate-laden foods that make you sleepy after a holiday meal.
A serotonin boost can best be achieved by having a small, all carbohydrate snack—no more than 30 grams of carbohydrates—as an evening treat. That way, it will combine with the tryptophan already stored in your body from an earlier meal. Examples of healthy evening snacks include half of a whole wheat bagel drizzled with honey or a couple of Fig Newtons after you’ve eaten foods high in tryptophan.
Establish a regular sleep and wake routine, even on the weekends. If you are among the yawning who suffer from an occasional sleepless night, you can improve the quality of your sleep and health by making a few adjustments to your routine, in addition to what you eat.
Consistency is key. Instead of snacking in the evening, try reading or listening to calming music before bed. Try not to stimulate your mind with television, computers or gaming.
Exercise regularly to promote rest. Being active actually helps your body relax and sleep soundly. However, finish at least 3 hours before bed so you have time to wind down and the adrenaline can leave your system.
For information, please call our Health Access Line at 314-ANTHONY (268-4669) or 800-554-9550 or visit find a physician online.
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