What should I eat to help me sleep?

It is important that your body be able to focus on rest and repair while you sleep, rather than on digestion. It is more important to gear your evening meal towards relaxation and good digestion than to consume any particular food or drink before bed. Try some of our delicious, easy to prepare recipes, for a healthy promoting evening meal. Your evening meal should:

• emphasize low-to-medium glycemic index carbohydrates, such as whole-grain breads, rice, or pasta, yams, a mixed green salad, or lightly sautéed vegetables
• include a small portion of a healthy fat-containing food, such as olive oil, avocado, or nuts or seeds or their oils or butters
• include herb tea (especially chamomile or peppermint) or other non-stimulating water-based beverage
• include only fresh, dried, or cooked fruit for dessert, if dessert is desired.

Your evening meal should be eaten about 4 hours before bedtime so that the main digestive effort is finished, but the energy from these foods can be released gradually throughout the night. If it is necessary for you to eat a snack at bedtime, choose one or two of the following:

• small cup of herb tea or warm milk (soy, nut, or dairy)-not so much that you must wake up to use the restroom in the middle of the night
• small serving of fresh or dried fruit
• small handful of raw nuts or seeds 

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