By Jim Berk -

One of the ways to keep safe is to be more alert and rested. In this issue, I will write about the foods that help or harm your sleep.

Your mother probably told you about the benefits of drinking warm milk before bed, she was right! Dairy contains tryptophan, which is an essential amino acid that is sleep promoting. Also high in tryptophan are nuts, bananas, honey and eggs.

Carbohydrate rich foods also help you sleep. Have a bowl of cereal at night or some crackers and cheese. However, be sure not to eat too much late at night because a heavy meal will tax your digestive system. Protein rich foods are great during the day but at night they are harder to digest, making it more difficult to fall asleep. Avoid high-fat foods late at night because they disrupt sleep cycles. And beware of spicy foods, which can lead to heartburn.

Watch out for caffeine 4 to 6 hours before bedtime, not just in coffee but also in chocolate or over the counter pain medication. Alcohol may help you fall asleep faster, but it can also cause restlessness and headaches. Offset any alcohol intake with water to dilute the effects. But be sure to curtail fluid intake before bedtime.

A good night’s sleep is so vital to a healthy body and it’ll make you more alert, thus keeping you safer.