Health and Wellness Tip: Can't Fall Asleep? Pay attention to what you're eating and drinking. Some foods and drinks are known to aid sleep, while others can interfere. Eat a small bedtime snack: Include some complex carbohydrates, a relatively small amount of protein that contains tryptophan together with added calcium to produce melatonin that will induce serotonin release -- and so, quiet the brain. Avoid a sugary or all-carbohydrate meal or snack that sets off the effect of rising and crashing blood sugar which then causes release of stress hormones, keeping you awake. As calcium helps the brain use tryptophan to manufacture melatonin, this explains why a snack of low-sugar dairy products, containing both tryptophan and calcium, are among the sleep-inducing favorite foods. Try these snacks: eat bananas, avocado, peanuts, almonds, figs, and milk-based drinks, all containing tryptophans, a precursor for creating melatonin which regulates sleep. Some snacks to consider include: cookies and milk, sliced banana with chopped dates, and wholegrain bread with lettuce. Try nuts: peanuts with skins, whole almonds (for more fiber), walnuts, pecans, sunflower and pumpkin seeds, pistachios, red peanuts with skins. An additional benefit is that these kinds of seeds and all nuts have essential oils. Avoid large amounts of food prior to bedtime: High-protein food can keep you awake because they contain elevated levels of tyrosine. Also avoid hot curries and other very spicy or greasy foods prior to bed time. Do not go to bed hungry: this will make it harder to fall asleep. Avoid eating a large meal close to bedtime: This can result in indigestion, reflux, or heartburn. Reduce stimulants: cut nicotine, sugar, caffeine -- and alcohol (a depressant). Try to consume tea before you sleep: examples such as chamomile and green tea are decaffeinated, promoting a sleepy affect. Natural Hair Tip: How To Make Your Natural Hair Color Last Longer Don't blow dry your hair unless it absolutely necessary. Once in a while is alright, but if it's every day, that's not good for your hair at all. It makes your hair go dry and fades the color. Don't wash your hair every single day. Wash it every two days if necessary, but every two weeks is better. Washing your hair can be good for you and proves that you have good hygiene, but washing it every day isn't good for it. It kind of wears it out in a way. When you towel dry your hair, don't rub it vigorously. Do it gently. Eat healthy and drink plenty of water. Exercise as well! It's good for you, whether it helps keep the color of your hair or not! Make sure you are relaxed. Don't let stress come upon you. Stress will only help you get white or gray hairs more quickly.
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