Joy Bauer's Food Cures Part 46

Catherine and Joanna's father, Harry, is in his 80s. His insomnia has gotten steadily worse over the past decade, and he blames it on getting older. He has no trouble falling asleep...but staying staying asleep is a problem. No matter what time he goes to bed, he always wakes up between 3:00 a.m. and 4:00 a.m., and he can't get back to sleep. He stays wide awake until about noon, but then he feels exhausted. By evening, when friends and family can schedule time to get together, he's too tired to enjoy their company. He feels like he is missing half his life. asleep is a problem. No matter what time he goes to bed, he always wakes up between 3:00 a.m. and 4:00 a.m., and he can't get back to sleep. He stays wide awake until about noon, but then he feels exhausted. By evening, when friends and family can schedule time to get together, he's too tired to enjoy their company. He feels like he is missing half his life.

One family, three distinct sleep problems. Sadly, this family's problems are not unusual. Experts at the National Inst.i.tutes of Health estimate that about 70 million Americans experience sleep problems, and about half of those can be considered chronic. Insomnia is more than frustrating; it can be downright dangerous. Excess sleepiness increases everyone's risk of injury from accidents. And lack of sleep can weaken the immune system, raising your chances of developing everything from a common cold to cardiovascular disease. Of course, long-term disease prospects are no help when you are lying in bed in the dark, wide awake with no hope of sleep. It is hard not to feel like you are the only person on earth staring at the ceiling. It's lonely, and depressing...and unnecessary. Nutrition has answers for many different cases and types of insomnia.

WHAT AFFECTS YOUR ABILITY TO SLEEP?.

Insomnia has many different faces. It can mean difficulty falling asleep, frequent waking throughout the night, or waking up too early in the morning. (But just because you don't sleep much, that doesn't necessarily mean you have a problem-many people feel that three or four hours of sleep each night are sufficient. They are happy to have more time in their day, and do not have insomnia.) It is not unusual for just about anyone to have difficulty sleeping once in a while, particularly in times of stress, or during travel, or if the room you're sleeping in is too hot, cold, noisy, or bright. These types of short-term insomnia are annoying, and can certainly affect the way you function the next day, but they are often easily remedied.

Temporary insomnia also can be caused by certain medications, including bronchodilators, pseudoephedrine (found in some over-the-counter cold medicines), antipsychotic medications, beta-blockers, calcium channel blockers, most antidepressants, and many, many others. If your insomnia started within two weeks of starting a new medication, talk with your doctor about whether there is a different medication or dose that might work better for you.

FAQSWhen I drink coffee, I only drink decaf, but on the nights I have a cup, I notice I have a hard time falling asleep. My friend told me that even decaffeinated coffees and teas contain small amounts of caffeine. Is that true? Do I need to stop drinking hot beverages at night?

The teeny-tiny amount of caffeine in decaffeinated drinks is so inconsequential that it really shouldn't affect your sleep (generally less than 5 milligrams per cup serving, compared to 100+ milligrams in regular coffee). There are a couple of reasons why your beverages might keep you awake. First, if you order decaf coffee at a restaurant, you may not be drinking real decaf. It is a sad fact that some restaurants accidentally serve full-caffeine coffee-instead of decaf. Even the color of the pot or the label on the tureen may be misleading. If caffeine is a real problem for you, I recommend you avoid coffee altogether when you eat out. Instead, order decaffeinated or herbal tea, and examine the tag to confirm that you received what you asked for. Another possibility is that there is a psychological reason...either you are worried about being kept awake, or you are too revved up from your evening's activities. If there is any lingering doubt, switch to herbal teas, which naturally contain no caffeine.

If insomnia occurs at least three nights a week for a month or longer, it is considered chronic. At this point, lack of sleep becomes more than just an annoyance, it can be life altering. Almost all cases of chronic insomnia can be traced to a medical condition, a lifestyle habit, or a psychological preoccupation. Let's take a closer look at all three.

MEDICAL CONDITIONS.

Conventional wisdom had it that insomnia was age-related and you could reasonably expect your sleep habits to change after age 60. That's no longer considered true. Although people do seem to have more difficulty sleeping as they get older, the underlying reason is usually medical. In other words, insomnia is not an inescapable companion of aging. For example, we know that sleep can worsen in people who have depression, gastroesophageal reflux disease (GERD), sleep apnea, restless legs syndrome, arthritis, kidney or heart disease, osteoporosis, cancer, or Parkinson's disease-most of which occur more often in older people. Those disorders can affect neuron function, cause pain, interfere with breathing, or trigger major muscle movements-all of which can lead to sleeplessness. That's why it is important to have all new cases of insomnia checked out by a doctor, to rule out the possibility of a physical disorder.

Remember Harry, Catherine and Joanna's dad, who thought that his 10-year problem with insomnia was due to old age? It turned out that he had Parkinson's disease. Three months after starting medication for the disorder, he was surprised to find that his insomnia had disappeared. Now, he regularly sleeps until 7:00 a.m. (or later!), and he has more energy later in the day. But really, curing Harry's insomnia was just a side benefit-he was finally getting help for a disease that went untreated for years.

LIFESTYLE FACTORS.

Everything that affects the rhythms of your life can affect your sleep pattern: the long work hours leading up to a deadline, a new exercise routine, a suddenly busy travel schedule. All that upheaval can be reflected in your sleep patterns. For example, when people retire, they may sleep later, or feel less stress than they did when they (or their spouses) were still working. These changes help some people sleep better, but others develop insomnia. It may take a while for the new lifestyle to become routine, and for new habits to a.s.sert themselves. Until then, sleeplessness can be a real problem.

Some lifestyle choices have an immediate effect on sleep. For example, caffeine and nicotine are common causes of insomnia because they can activate the brain. So if you need yet another good reason to quit smoking, do it to improve your sleep.

PSYCHOLOGICAL FACTORS.

Mental preoccupation can have devastating effects on sleep. We all know how worrying over a plague-ridden work project can wreck a night's sleep. Imagine if those feelings lasted for years years. A friend of a friend, a lovely man who had been the comedian of his suburban neighborhood, lost his 10-year-old daughter to a car accident. He started down a spiral of insomnia that continues to this day, eight years later. He is not clinically depressed, but he is chronically sad and he just doesn't sleep. He keeps himself in that personal h.e.l.l as a way to a.s.sure that he doesn't ever live a normal day without his daughter.

I wish he would see a doctor. If you have experienced long-term insomnia, I encourage you to see one, no matter what you think the cause is, no matter whether it is based in physiology or psychology...because you don't have to live like that. Help is available.

HOW FOOD AFFECTS SLEEP.

Combating insomnia through nutrition is about eating the right combination of foods in the evening, and-perhaps even more importantly-knowing what foods to avoid.

WHAT TO EAT FOR A GOOD NIGHT'S SLEEP Among the best natural sedatives is tryptophan, an amino acid component of many plant and animal proteins. Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy. How sleepy? A 2005 study of people with chronic insomnia found that diet made a big difference. After three weeks, those who ate foods with high amounts of tryptophan with carbohydrates or who took pharmaceutical grade tryptophan supplements had improvements on all measures of sleep...and food sources worked just as well as the supplements.

The trick is to combine foods that have some tryptophan with ample carbohydrates. That's because in order for insomnia-busting tryptophan to work, it has to make its way to the brain. Unfortunately, amino acids compete with each other for transport to the brain. When you eat carbs, they trigger the release of insulin, which transports competing amino acids into muscle tissue...but leaves tryptophan alone, so it can make its way to the brain.

BEST LOW-PROTEIN/HIGH-CARB FOODS FOR SEROTONIN PRODUCTION: whole grain breads, crackers, and cereal; whole wheat pasta; brown rice, wild rice; whole wheat couscous; buckwheat; oats; oatmeal; amaranth; fruits, especially mangos, bananas, grapes, papaya, oranges, grapefruit, and plums; vegetables, especially spinach, yams, sweet potatoes, white potatoes, corn, squash, green peas, broccoli, Brussels sprouts, kale, asparagus, cauliflower, sugar snap peas, pumpkin, celery, beets; milk (fat-free, 1% reduced-fat), yogurt (fat-free, low-fat), low-fat ice cream, low-fat frozen yogurt whole grain breads, crackers, and cereal; whole wheat pasta; brown rice, wild rice; whole wheat couscous; buckwheat; oats; oatmeal; amaranth; fruits, especially mangos, bananas, grapes, papaya, oranges, grapefruit, and plums; vegetables, especially spinach, yams, sweet potatoes, white potatoes, corn, squash, green peas, broccoli, Brussels sprouts, kale, asparagus, cauliflower, sugar snap peas, pumpkin, celery, beets; milk (fat-free, 1% reduced-fat), yogurt (fat-free, low-fat), low-fat ice cream, low-fat frozen yogurt

FAQSI've been waking up with cookie crumbs in my pajamas and a mess in my kitchen. I think I'm getting up and eating at night, but I don't remember any of it. Is this possible?

Yes, it is possible, and more common than you might think. There are several different reasons why this happens. If you are on a very restrictive weight-loss diet, your body may be doing what comes naturally-seeking food it desperately wants. If this sounds like you, I recommend eating one of my bedtime snacks to make sure you don't get hungry in the middle of the night.Or, maybe you're eating enough during the day but "overly preoccupied" with food, even while you sleep. I've had some clients who were forced to put padlocks on the kitchen cabinets, and notes around the house reminding them to "Wake up" and "Do not eat!" In this case, I also recommend that you see a psychologist. Many times, sleep eating is a sign of an eating disorder of some sort. It's always better to have these kinds of extreme behaviors checked out by a professional.

WHAT NOT TO EAT.

BEFORE BED.

CAFFEINE.

It seems obvious, but you'd be surprised how many caffeine junkies come into my practice complaining of sleep problems! You should avoid caffeinated drinks and foods-coffee, tea, many soft drinks, and chocolate-several hours before bed. Caffeine is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. For people who are sensitive to caffeine, that excitation is not pleasant. It leaves them feeling jittery and slightly ill. If you drink caffeinated drinks too close to bedtime, chances are it will keep you awake. Of course, what too close too close means varies from person to person. Sensitive people should stop drinking caffeine at least eight hours before bedtime (that means by 3:00 p.m., if you hit the sack at 11:00 p.m.). You can play with your particular timing...just don't experiment on a night when you're counting on getting a good night's sleep. means varies from person to person. Sensitive people should stop drinking caffeine at least eight hours before bedtime (that means by 3:00 p.m., if you hit the sack at 11:00 p.m.). You can play with your particular timing...just don't experiment on a night when you're counting on getting a good night's sleep.

ALCOHOL.

It's true that a drink (or two) can make you sleepy and may help you get to sleep. But after a few hours, alcohol can cause frequent awakenings and lighter, less restful sleep. I'm not saying you need to give up alcohol, but don't use it like a sleeping pill; and if you have insomnia, I strongly recommend omitting alcohol for a few weeks to see if your sleep problem resolves.

LARGE MEALS.

Eating a huge dinner, or even a large before-bedtime snack, may make you feel drowsy, but the sleep won't necessarily take. When you lie down and try to sleep, there's a good chance you'll feel uncomfortably full, which can keep you awake. Even worse, you may develop heartburn or gas, which will only increase your discomfort. I recommend eating a dinner that has no more than 600 calories (and optimally at least three hours before bed). The good news: All the dinner meal plans in this book weigh in at 600 calories or less.

LIQUIDS.

The single best piece of advice I can give to those of you who wake up in the middle of the night to visit the bathroom is to not drink water or fluids within 90 minutes of bedtime. It takes that long for your body to process liquid of any type. If you must have something to drink, for example to take a prescribed medication, take a small sip. If the medication requires a full gla.s.s of water, take it earlier in the evening if possible.

BONUS POINTS.

- Make the room you sleep in comfortable and peaceful. If your bedroom is a place of distraction and chaos, it will be that much more difficult for you to fall asleep. Remove the alarm clock from sight-instead, put it under the bed or in a drawer. Adjust the room temperature for your comfort-for most people that's between 65F and 70F-and make sure you have comfortable pillows and enough blankets. Hang blackout curtains or wear an eye mask if you are easily awakened by light. If your bedroom is a place of distraction and chaos, it will be that much more difficult for you to fall asleep. Remove the alarm clock from sight-instead, put it under the bed or in a drawer. Adjust the room temperature for your comfort-for most people that's between 65F and 70F-and make sure you have comfortable pillows and enough blankets. Hang blackout curtains or wear an eye mask if you are easily awakened by light.

- Add white noise. For many people, noise that is steady and not easily identifiable is easier to tune out than the sound of snoring, the rumble of traffic, or the musical stylings of the amateur trumpet player who lives next door. For others, total silence is disturbing. White noise machines emit a steady whirring or purring sound, similar to the sound of wind rustling through leaves, which provides a welcome distraction for both these problems. For many people, noise that is steady and not easily identifiable is easier to tune out than the sound of snoring, the rumble of traffic, or the musical stylings of the amateur trumpet player who lives next door. For others, total silence is disturbing. White noise machines emit a steady whirring or purring sound, similar to the sound of wind rustling through leaves, which provides a welcome distraction for both these problems.

- Practice good sleep habits. Sleeping well is often as much about establishing the right habits as anything else. Our bodies can become programmed to respond to various cues in our environment-think of how the smell of your favorite dinner can make your mouth water, or how Sunday night can throw some people into a panic at the thought of returning to work on Monday morning. It's the same way with sleep. If your bed has become a place of tension from an extended bout of insomnia (or even just worrying about insomnia), then you have to work that much harder to a.s.sociate Sleeping well is often as much about establishing the right habits as anything else. Our bodies can become programmed to respond to various cues in our environment-think of how the smell of your favorite dinner can make your mouth water, or how Sunday night can throw some people into a panic at the thought of returning to work on Monday morning. It's the same way with sleep. If your bed has become a place of tension from an extended bout of insomnia (or even just worrying about insomnia), then you have to work that much harder to a.s.sociate bed bed with with sleep sleep again. First, get a different perspective and a fresh start on new habits by making the bedroom less familiar-move the furniture around...or buy a new set of bedding...or repaint the walls. Second, try to stick with a regular schedule of going to bed and waking up, even on the weekends. That way, your body will learn to a.s.sociate certain times of day with a particular part of your sleep rhythm. Third, avoid using the bedroom for anything except sleeping and s.e.x-no reading, no television, and definitely no eating. Finally, don't let insomnia back into the bedroom. If you are unable to fall asleep within about 20 minutes of when your head hits the pillow, get up, go to another room, and do something relaxing. Return to bed only when you feel sleepy again. again. First, get a different perspective and a fresh start on new habits by making the bedroom less familiar-move the furniture around...or buy a new set of bedding...or repaint the walls. Second, try to stick with a regular schedule of going to bed and waking up, even on the weekends. That way, your body will learn to a.s.sociate certain times of day with a particular part of your sleep rhythm. Third, avoid using the bedroom for anything except sleeping and s.e.x-no reading, no television, and definitely no eating. Finally, don't let insomnia back into the bedroom. If you are unable to fall asleep within about 20 minutes of when your head hits the pillow, get up, go to another room, and do something relaxing. Return to bed only when you feel sleepy again.

- Eliminate naps. People with insomnia often resort to afternoon naps to catch up on their missed sleep, but that's a mistake. Napping encourages insomnia because you'll be less likely to be tired at bedtime if you sleep during the day. It can also become a counterproductive habit. Fight the urge; but if you must nap, don't sleep for more than 20 minutes. After a day or two, your body will learn that the proper time for sleep is when you lie down in bed at the end of a day. People with insomnia often resort to afternoon naps to catch up on their missed sleep, but that's a mistake. Napping encourages insomnia because you'll be less likely to be tired at bedtime if you sleep during the day. It can also become a counterproductive habit. Fight the urge; but if you must nap, don't sleep for more than 20 minutes. After a day or two, your body will learn that the proper time for sleep is when you lie down in bed at the end of a day.

- Make a to-do list. People tend to lay awake in bed angst-ridden over the all the things they need to get done. Before you go to bed each night, draft a list of everything you need to do for the next day. Getting it down on paper helps get it out of your mind. People tend to lay awake in bed angst-ridden over the all the things they need to get done. Before you go to bed each night, draft a list of everything you need to do for the next day. Getting it down on paper helps get it out of your mind.

- Relax. You can't run a crazy life and expect to just unplug your mind when you slip into bed. Sleep requires relaxation of mind and body. Try to take 30 minutes out at the end of each day to unwind: meditate, read, do yoga, take a hot shower or candlelight bath...anything that helps you put worries away for the next eight hours. You can't run a crazy life and expect to just unplug your mind when you slip into bed. Sleep requires relaxation of mind and body. Try to take 30 minutes out at the end of each day to unwind: meditate, read, do yoga, take a hot shower or candlelight bath...anything that helps you put worries away for the next eight hours.

- Exercise regularly, early in the day. Some scientists believe that regular exercise may be the single best and safest method for improving sleep. Exercise has many wonderful effects on the body, all of which may contribute to better sleep. Exercise forces the body to work harder than usual, which means that we generally need more sleep to recuperate from the physical exertion. Exercise also increases the body's production of endorphins and other hormones that lead to feelings of calm and well-being. However, time of day matters. In a 2003 study published in the journal Some scientists believe that regular exercise may be the single best and safest method for improving sleep. Exercise has many wonderful effects on the body, all of which may contribute to better sleep. Exercise forces the body to work harder than usual, which means that we generally need more sleep to recuperate from the physical exertion. Exercise also increases the body's production of endorphins and other hormones that lead to feelings of calm and well-being. However, time of day matters. In a 2003 study published in the journal Sleep Sleep, researchers looked at the effects of moderate-intensity exercise (such as brisk walking), low-intensity stretching, and time of day. They found that women who exercised in the morning in the morning for at least 225 minutes a week (three and three-quarter hours) had less trouble falling asleep than those who exercised less than 180 minutes per week (three hours). However, those who exercised for at least 225 minutes a week (three and three-quarter hours) had less trouble falling asleep than those who exercised less than 180 minutes per week (three hours). However, those who exercised at night at night had more trouble falling asleep. Women who stretched also had less trouble falling asleep, and they were less likely to need sleep medication, regardless of whether they stretched at night or in the morning. So for a good night's sleep, exercise in the morning and stretch at any point during the day that works for your personal schedule. had more trouble falling asleep. Women who stretched also had less trouble falling asleep, and they were less likely to need sleep medication, regardless of whether they stretched at night or in the morning. So for a good night's sleep, exercise in the morning and stretch at any point during the day that works for your personal schedule.

- Don't rely on sleeping pills. Only your doctor can determine if sleep medication is a good option for you. Sleep medication is designed to help with occasional bouts of insomnia-even if you have a prescription, it is never a good idea to take them for more than a week or two. Some medications are physically addictive, but all can cause psychological dependence, so that you may be unable to fall asleep without the pills simply because you believe you can't. For occasional use, medications can be helpful, but they are not magic...it is better to fix the underlying problem. Only your doctor can determine if sleep medication is a good option for you. Sleep medication is designed to help with occasional bouts of insomnia-even if you have a prescription, it is never a good idea to take them for more than a week or two. Some medications are physically addictive, but all can cause psychological dependence, so that you may be unable to fall asleep without the pills simply because you believe you can't. For occasional use, medications can be helpful, but they are not magic...it is better to fix the underlying problem.

SUPPLEMENTS.

If you are plagued by insomnia and want to consider supplements, two have been studied scientifically and shown to have beneficial effects: 1. Valerian. This herb has been used as a sedative for hundreds of years. Like sleep medications known as benzodiazepines (which include Xanax, Valium, Librium, and Ativan), valerian seems to enhance the action of the neurotransmitter GABA (gamma amino butyric acid), which acts to calm us down and make us sleepy. If you want to try valerian, look for an extract standardized to contain 0.4 to 0.6 percent of valerenic acid. Take 400 to 900 milligrams per day, two hours before bedtime. Although valerian has been well researched for safety, it shouldn't be taken for longer than 30 days. Common side effects include headache, itchiness, dizziness, and gastrointestinal distress. You should not take valerian if you are pregnant or nursing, or if you are also taking a prescription sedative. Although valerian has not been shown to have any significant interactions with medications, it is always best to talk with your doctor before beginning any herbal supplement. This herb has been used as a sedative for hundreds of years. Like sleep medications known as benzodiazepines (which include Xanax, Valium, Librium, and Ativan), valerian seems to enhance the action of the neurotransmitter GABA (gamma amino butyric acid), which acts to calm us down and make us sleepy. If you want to try valerian, look for an extract standardized to contain 0.4 to 0.6 percent of valerenic acid. Take 400 to 900 milligrams per day, two hours before bedtime. Although valerian has been well researched for safety, it shouldn't be taken for longer than 30 days. Common side effects include headache, itchiness, dizziness, and gastrointestinal distress. You should not take valerian if you are pregnant or nursing, or if you are also taking a prescription sedative. Although valerian has not been shown to have any significant interactions with medications, it is always best to talk with your doctor before beginning any herbal supplement.

2. Melatonin. This neurohormone has long been linked to sleep. Research shows that people with some forms of insomnia have lower-than-normal levels of melatonin. Reviews of the medical literature suggest that taking melatonin may help some people with insomnia-in particular, some older people and so-called night owls who naturally have a hard time falling asleep before 2:00 a.m. Other people may also benefit, but the research is less clear. Melatonin seems to be safe if taken for only a month or two, with no known cautions. The most common side effects are nausea, headache, and dizziness. If you want to try melatonin, the recommended dosage is 2 to 3 milligrams per day taken 30 to 60 minutes prior to bed time. (When buying supplements, remember that 1 mg = 1000 micrograms.) If you have trouble falling asleep, use immediate-release form; if you have trouble staying asleep, use sustained-release form. You may need to take it for several days before you see any results. If you don't see results after two weeks, chances are it won't work for you at all. This neurohormone has long been linked to sleep. Research shows that people with some forms of insomnia have lower-than-normal levels of melatonin. Reviews of the medical literature suggest that taking melatonin may help some people with insomnia-in particular, some older people and so-called night owls who naturally have a hard time falling asleep before 2:00 a.m. Other people may also benefit, but the research is less clear. Melatonin seems to be safe if taken for only a month or two, with no known cautions. The most common side effects are nausea, headache, and dizziness. If you want to try melatonin, the recommended dosage is 2 to 3 milligrams per day taken 30 to 60 minutes prior to bed time. (When buying supplements, remember that 1 mg = 1000 micrograms.) If you have trouble falling asleep, use immediate-release form; if you have trouble staying asleep, use sustained-release form. You may need to take it for several days before you see any results. If you don't see results after two weeks, chances are it won't work for you at all.

JOY'S 4-STEP PROGRAM FOR INSOMNIA Follow this program if you have trouble falling asleep or staying asleep for at least three nights a week for at least two weeks in a row.

STEP 1...START WITH THE BASICS These are the first things you should do to improve your chance for a good night's sleep.

- If you have had insomnia for a month or longer, see your doctor to rule out a medical cause.

- Stop drinking caffeinated beverages after 3:00 p.m. (or at least eight hours before bedtime).

- If you're struggling with fragmented sleep, avoid drinking alcohol.

- To avoid having to get up in the middle of the night, don't drink any beverages within 90 minutes of going to bed.

- Avoid heavy dinners, especially within three hours of going to bed.

STEP 2...YOUR ULTIMATE GROCERY LIST This list contains the types of foods that help promote sleep, including those with high-quality carbohydrate and tryptophan. Foods marked with an asterisk (*) asterisk (*) are the best sleep-inducing foods. This list also contains other healthy foods that are part of the meal plans and recipes for this chapter. are the best sleep-inducing foods. This list also contains other healthy foods that are part of the meal plans and recipes for this chapter.

FRUIT.

ALL fruits, but especially:Apples*BananasBerriesCantaloupe*Grapefruit*GrapesLemon*Mangos*Oranges*Papaya*PlumsWatermelon

VEGETABLES.

ALL vegetables, but especially:*Asparagus*Beets*Broccoli*Brussels sproutsCarrots*Cauliflower*Celery*CornCuc.u.mbersGreens, leafy*KaleLettuceOlives (Kalamata, Nicoise)Onion*Peas, green*Peas, sugar snapPeppers (green/red/yellow)*Potatoes, sweet*Potatoes, white*PumpkinScallionsShallots*Spinach*SquashTomatoes (regular, cherry)*Yams

LEAN MEATS/EGGS/SOY FOODS.

Beef, roast (lean)Chicken breastEggsHamSoy sausageTurkey bacon, reduced-fatTurkey breastTurkey burger, lean

NUTS AND SEEDS (PREFERABLY UNSALTED).

AlmondsPeanut b.u.t.terWalnuts

WHOLE GRAINS.

*Amaranth*Breads, whole grain (crackers, English m.u.f.fins, pitas)*Buckwheat*Cereals, whole grain*Couscous, whole wheat*Oatmeal*Oats*Pasta, whole wheat (for meal plan)*Rice (brown, wild)

DAIRY.

Cheese (fat-free, reduced-fat)Cheese, Cheddar, fat-free (for the meal plans)Cheese, ParmesanCheese, ricotta, fat-freeCottage cheese (fat-free or 1% reduced-fat)Cream cheese (fat-free or reduced-fat)*Ice cream, low-fat (not coffee flavors)*Milk (fat-free, 1% reduced-fat)Pudding, vanilla, low-fatSour cream (fat-free)*Yogurt (fat-free, low-fat; plain, flavored)*Yogurt, frozen (not coffee flavors)

MISCELLANEOUS.

Basil, freshBroth, chicken or turkey, fat-free, low-sodiumBroth, vegetable, fat-freeCayenne pepperCinnamon, groundc.u.min, groundGarlicGranola bar, low-fatHoneyHummusMayonnaise, reduced-fatMint, freshMustardNonstick cooking sprayNutmegOil, canolaOil, oliveOil, WalnutOnion powderPaprikaPepper, blackSage, freshSalad dressing, low-calorieSalsaSaltSoy crispsSugar, brownSugar subst.i.tuteSugar, whiteVinegarVinegar, balsamic or red wine

STEP 3...GOING ABOVE AND BEYOND For a dreamy night's sleep, here are some additional things you might try: - Talk with your doctor about whether you are a good candidate for taking valerian or melatonin supplements.

- Restructure your evening schedule and habits to be more conducive to sleep. Take some quiet time to relax, try to turn in at the same time each night, and make the bedroom a place for sleep (and s.e.x) only.

- Try a white noise machine to block out distracting ambient sounds.

- Make a to-do list before going to bed each night.

- Exercise regularly, but early in the day.

LAVENDER POWERGenerations ago, people put lavender sprigs in the bedroom to encourage a good night's sleep. Now, it seems there is science behind the practice. Research suggests that aromatherapy with essence of lavender calms the nervous system, allowing us to relax and fall asleep more easily. There are many different ways to use lavender to treat insomnia. The most potent is to receive a ma.s.sage with essential oil, or to use an aromatherapy diffuser. Alternatively, try aromatic bath oils, lotions, soaps, air sprays, and sachets that include lavender oil. You can find a wide variety of products at health food stores and bath and body shops.

STEP 4...MEAL PLANS These sample menus include foods that may help you sleep better. You'll notice that protein is generously spread out between breakfast and lunch, and then dramatically lowered with dinner. That's because in order to maximize serotonin production and induce sleepiness, your dinner and bedtime snacks should optimally be low in protein and high in carbohydrate (with foods that contain some tryptophan).

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Between lunch and dinner, you may have one small healthy snack of your choosing (consider fresh fruit or vegetables, a handful of nuts, or a low-fat granola bar). Then, before bed each night, choose one option from my suggested bedtime snacks, listed below. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Between lunch and dinner, you may have one small healthy snack of your choosing (consider fresh fruit or vegetables, a handful of nuts, or a low-fat granola bar). Then, before bed each night, choose one option from my suggested bedtime snacks, listed below. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are not not included. included.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Hard-Boiled Eggs with Turkey Bacon and Fruit 2 hard-boiled whole eggs and 2 hard-boiled egg whites with 2 strips reduced-fat turkey bacon and 1 cup berries (or grapefruit or cantaloupe).

Cottage Cheese with Cantaloupe and Almonds cantaloupe filled with 1 cup 1% fat-free or reduced-fat cottage cheese (or fat-free flavored yogurt), topped with 1 tablespoon slivered almonds.

Scrambled Eggs with Vegetables and English m.u.f.fin Beat 1 whole egg with 3 egg whites. Cook scrambled eggs in skillet coated with nonstick cooking spray or 1 teaspoon canola oil, adding preferred vegetables (onion, red and green peppers, tomato-pre-sauteed in non-stick cooking spray). Enjoy with 1 dry toasted whole grain English m.u.f.fin.

Whole Grain Cereal with Milk and Breakfast Sausage 1 cup whole grain cereal with 1 cup fat-free milk. Enjoy with 1 lean turkey or soy sausage (120 calories or less).