Never Eat This At Bedtime

milk splash
Milk is great for bedtime, right? Nothing wrong with a little nightcap, right? Maybe, maybe not.

Eating in the evening is a topic filled with some very popular myths, and some rather surprising truths. So, if you want to know which foods to eat, and which to steer clear of for a good night’s sleep, keep reading…

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Don’t Eat High-Fat Foods

As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

Don’t Eat or Drink Hidden Caffeine Sources

It’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime. Also, remember that some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.

Don’t Drink Alcohol

Here’s the catch-22 with alcohol: It may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects. For a good night’s sleep, the better bet is to avoid alcohol four to six hours before bedtime.

Don’t Eat Heavy, Spicy Food

Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. It can also lead to heartburn, as can spicy cuisine. Make sure to finish a heavy meal at least four hours before bedtime.

Don’t Eat Protein

Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

Don’t Smoke

Nicotine is a stimulant, with effects similar to caffeine. Avoid smoking before bedtime or if you wake up in the middle of the night.

Eat Tryptophan-Rich Foods

We’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance (of course, avoid if you’re lactose-intolerant). Other foods that are high in tryptophan include nuts and seeds, bananas, honey, and eggs.

Eat Carbs

Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.

Eat a LITTLE Snack

If you struggle with insomnia, a little food in your stomach may help you sleep. But don’t use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.

5 Things To Do After Every Workout

Woman stretching on track
You’re constantly told what to do before and during a workout but what about after you’re done? Here are 5 practices you should tack on to the end of every workout. By following these workout recovery guidelines, you’ll make the most of your time spent in the gym:

1. Cool. A simple five-minute cool-down is sufficient in preventing the pooling of blood in your extremities, which can otherwise make you dizzy and increase your risk of fainting.

2. Stretch! Once your heart rate is slow and steady, stretching your muscles and joints while they’re still warm helps prevent tight muscles and stiff joints and improves your flexibility. Don’t try to just stretch real quick as soon as you workout. It’s important to wait those few minutes until your heart rate slows down to really get an efficient stretch.

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3. Refuel. It’s the key to improving strength and fitness. But burning off a lot of calories isn’t a valid excuse for eating a double cheeseburger. Instead, fuel up within 30 minutes after exercise by eating a carb-rich snack combined with some lean protein such as an orange plus one serving of low-fat yogurt or a banana with peanut butter.

4. Water. It may sound simple, but there are a number of people who drink water during their workout, but don’t when…