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A good night's sleep rejuvenates the body and refreshes the mind. Almost everyone has had trouble sleeping at some point in their life. Chronic insomnia reduces physical and mental performance during the day and can lead to anxiety, depression or other problems.


Having a light and easily digestible snack before going to bed usually prevents our night's sleep from being interrupted by sudden hunger. Sandwiches made with whole grain bread and lettuce, boiled potatoes, cauliflower, warm milk, bananas and biscuits are snacks that help us sleep. Such foods contain high amounts of carbohydrates and are rich in B vitamins, calcium, magnesium, essential fatty acids, and the amino acid tryptophan, which the brain uses to produce sleep-inducing chemicals. The average person sleeps six and a half to eight hours a night. Women have more difficulty sleeping than men, and sleeping difficulties increase with age. If we don't sleep well, we may feel tired and generally unwell.


We can develop some habits that will help us sleep. We should not smoke an hour or two before going to bed, and we should not eat large or hard-to-digest foods containing excess fat and refined carbohydrates. We should avoid drinks containing alcohol or caffeine and should not do heavy exercises. Reducing stress in our lives will probably help us sleep. Some stresses are inevitable, but it is in our hands to cope with them.

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