We’ll roll out a few foods to avoid or to take for you to say “Hi!” to sweet dreams:

1. Dairy Foods. Dairy foods especially milk is a rich source of tryptophan which promotes or induces sleep. Other dairy products that are rich in tryptophan are nuts, bananas, honey and eggs so the next time you can’t sleep, reach out for any of these sleep-promoting food.

2. Carbs. Yeah, I know. As much as we avoid it, carbs complement dairy products by increasing the level of tryptophan in our blood stream. Also, the next time you can’t sleep, indulge in bread and cheese, or a bowl of cereal and milk.

3. Keep it small. Just because I recommended eating doesn’t mean you can pig out. Heavy meals can tax our digestive system, preventing us from sleeping. Keep it light instead and eat just a small snack portion.

4. Keep your hands off of Fatty Foods. Fatty food like burger and fries will not only make you gain weight; it can also disrupt your sleep cycles because your digestive system is working overtime to metabolize what you eat.

5. Caffeine. Aside from coffee, tea, soda, chocolate and even decaffeinated coffee can promote insomnia attacks so make sure not to take any of it if you want to have a good night rest.

6. Medicines. Pain relievers, cold medicines, weight loss pills and diuretic drugs all contain caffeine, and some even contain more caffeine than coffee. It’s best to check the label of the medications to find out of insomnia is listed as a possible side effect.

7. Alcohol. Even though alcohol can make you sleep faster, the quality of your mattress time will be disturbed with restlessness, headache, nightmares, night sweats and frequent awakenings so if you have to drink, do so 4 to 6 hours before bedtime.

8. Spicy foods. Spicy food can lead to heartburn similar to what a heavy meal can do so eat at least 4 hrs before you hit the snooze.

9. Avoid protein. Although mostly a part of our daytime fare, protein should be avoided especially those that are high in fat too.

10. Drink less fluid in the night. Keep your fluid intake to a minimum during nighttime for you to cut your frequent trips to the bathroom.

11. Tobacco or Cigarette. Some people would smoke to make them relax, but cigarette or tobacco are actually stimulants, cutting your Orange County mattress time.

Learning what food to take and avoid can help improve the quality of your bedrest. Call us for any other sleep tips!