Sleep Stealers
Avoid These Foods for Better Sleep
TUMMY TROUBLEMAKERS As enjoyable as carbonated beverages may be, they can cause gas, bloating, and general stomach discomfort, preventing you from settling into sleep. Other potential triggers of stomach problems include citrus fruits, which have a high acid content that can fuel stomach acid.
For the estimated 1 in 3 Americans who struggle with insomnia, avoiding sleepless nights is a top priority. Most people know to ease into relaxing activities and avoid blue light from digital devices for at least an hour before bedtime. However, avoiding certain foods that can keep you awake is just as important. Here are four
of the worst culprits. RHYTHM WRECKERS
Citrus also acts as a natural diuretic, prompting you to awaken in need of
a bathroom at night. HIDDEN CAFFEINE
Cheese lovers, beware! Tyramine, an amino acid found in fermented and aged foods, including cheese, tends to trigger the release of norepinephrine, a neurotransmitter that can raise blood pressure. Alcohol also is believed to interfere with circadian rhythms by disrupting the body’s sensitivity to natural sleep cues, such as waning light in the evening. ACID IGNITERS For the estimated 1 in 5 Americans who suffer from acid reflux, the food and drink consumed before bedtime are pivotal to sleep quality. Foods that trigger this gastrointestinal disorder include spicy items and high- fat dairy products like ice cream. Sadly, popular party fare, which includes cheese, tomato sauce, alcohol, and carbonated drinks, also can trigger heartburn. PATIENT TESTIMONIALS Getting Confidence Back
Avoiding the caffeine in coffee, energy drinks, and soft drinks is a no-brainer, but certain teas can disrupt sleep, too. While even the highest-caffeine teas, including yerba mate and black tea, have less than half as
much caffeine as a standard cup of coffee, all true teas — so defined because they are made from the Camellia sinensis plant — still have enough caffeine to disturb sleep. Only herbal teas like chamomile, peppermint, and hibiscus brews are caffeine-free. And chamomile, in particular, contains the added benefit of a plant-based compound called apigenin, which calms the brain.
“When I started therapy, I was
experiencing severe back pain and nerve pain down both legs. At first, the exercises didn’t make sense and didn’t alleviate the pain. Eventually, I learned that the
“Amanda was awesome in helping
me deal with my pain issues. She
reminded me that I can take charge of pain and prevent pain from controlling me. And she made it fun! Thanks for everything!” –Cade Fields- Gardner
exercises were to strengthen my core muscles and allow me to control my pain. I was then able to ‘turn off’ the pain with my own body. I now am almost pain free and confident about handling pain episodes in the future. Thank you, Emilie, for teaching me to heal myself.” –David Germaine
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