As bedtime approaches, do something that takes your mind off your problems but does not mentally or physically stimulate you – listening to music, reading, or taking a warm bath. To ease insomnia, the old standby of a glass of milk and crackers at bedtime works. The reason is that a combination of carbohydrates (crackers, cereal, or bread) and milk increases the amount of tryptophan in the body. Tryptophan is an essential amino acid that synthesizes serotonin, the neurotransmitter associated with feelings of calm. A tryptophan-rich snack at bedtime can help induce sleep. Other substances, however, will keep you awake. The nicotine in cigarettes, which increases the secretion of adrenaline, is likely to make you too alert to sleep. The caffeine in tea and coffee will keep you awake; moreover, it can have a diuretic effect that may necessitate urinating at night, which will disturb sleep. Although many people believe than an alcoholic drink will help them sleep, this should also be avoided because alcohol disturbs sleep patterns. Like other sedating drugs that affect the central nervous system, alcohol slows EEG activity and depresses rapid eye movement (REM) sleep, thus inhibiting dreaming. |
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