For yourself or a child/teen, try one thing at a time for
about two weeks to see if it makes a difference. Chart as has been explained previously.
Avoid sugars, refined carbohydrates, or caffeine, or other
stimulants and unnatural chemicals in the afternoon and evening and if
possible, all together. (Refined carbohydrates would include most pasta, white bread, doughnuts, pastries. cake, most cookies, etc.)
Completely avoid fatty foods during the 90-minute relaxation/bedtime
routine.
If you eat something prior to bed, keep it at least 60 minutes prior to bedtime. A few I recommend
in small amounts are white string cheese (less fat), a banana, a small amount
of walnuts or almonds (no more than ¼ cup), celery, tart cherries (non-sugared), and warm skim dairy milk (nothing
added and no more than ½ to 1 cup).
A few more will be recommended in the videos.
As for herbal teas, tart cherry, chamomile,fennel, and valerian, may
be helpful. You don’t want too much
because you don’t want or do not what the child/teen needing to frequently get up and go
to the bathroom. 1/2 of a cup to 1 cup 60 minutes before bed is plenty.
If you or the child drinks tart cherry juice 60 minutes before bed... 1/2 cup is plenty. You may add a teaspoon of stevia to this or the herbal tea if needed.
Click here to go to the beginning of the series on sleep.
For more information:
Click here to continue with napping and things to ruin your sleep.
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