Community Corner

Are You Getting Enough Sleep?

Studies show most Americans get considerably less than the 7-9 hours recommended by experts. Here's help on ways to get a better night's sleep.

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If you're like most Americans you are not getting enough sleep each night and probably far less than the recommended 7-9 hours.

The lack of sleep can have a real impact on your life, affecting everything from performance at the office, personal relationship with family and friends - and even the ability to maintain a healthy weight.

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But there's better ways to get a good night's rest other than popping a pill. According to dietitian Gloria Tsang, founder of HealthCastle.com, you can help your body relax and ease into sleep with some simple combinations of foods.

Tsang is the author of "GoUnDiet: 50 Small Actions for Lasting Weight Loss," and she maintains that combining lean proteins with complex carbohydrates is the perfect formula for inducing sleep.

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"Everyone's heard of tryptophan – an amino acid most commonly associated with post-Thanksgiving-turkey naps," Gloria says. "But tryptophan is actually found in many protein-rich foods, and complex carbohydrates work with your metabolism to allow the tryptophan to work most effectively to help you sleep."

Here are her top picks for evening snack combinations that include both tryptophan and complex carbohydrates to help your body prepare for a good night's rest.

Top Evening Snacks for Better Sleep

  • Six whole grain crackers with one ounce mozzarella cheese
  • One small bran muffin with a cup of milk or a handful of peanuts, cashews, or almonds
  • Half a cup of whole grain cereal or oatmeal with a cup of milk or yogurt
  • One slice whole wheat bread or half a whole grain pita with two ounces of sliced turkey breast (not deli slices) or low-fat egg salad
  • Half a whole grain English muffin with two tablespoons of hummus

To ensure the best sleep possible, Tsang advises that you avoid caffeine after lunchtime – plus cut out late-night sweets, which can cause your blood sugar to drop at night, interrupting your rest.


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