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Page 36
| There are also foods to avoid, either because they are stimulants to the nervous system or difficult to digest. They should be especially avoided in the afternoon and evening. Examples include meat, alcohol, hot sauces, spicy foods, coffee and other caffeine sources. Avoid foods that are likely to cause indigestion or heartburn, such as fatty foods, heavily garlicflavored foods (unless you are used to them) or highly spiced foods. If gas disturbs your sleep, avoid beans, cucumbers, or other foods that you have found cause gas. Many people are sensitive to monosodium glutamate (MSG). MSG can cause many symptoms, including insomnia. If you notice that insomnia occurs on nights that you have eaten Chinese food, MSG may be your problem. Some heavy salt users sleep better on less salt; others say more salt helps them sleep better. |
| For some people reducing caffeine intake is easier said than done. For others a simple technique known as "caffeine fading" is successful. It involves reducing caffeine intake by one-half cup of coffee a day. If you are drinking more than five cups of coffee a day, you should seriously consider cutting down. The best way to proceed is to consume caffeine regularly for a week, while keeping a precise log of the times and amounts of caffeine consumed (remember that not only coffee but also chocolate, tea, cola beverages and many headache pills contain caffeine). At the end of the week proceed to reduce your coffee intake at the rate recommended above. Remember to have substitutes available for drinking; if you are not going to have a hot cup of coffee at your 10-minute break, you might consider having fruit juice or herbal tea, but not decaffeinated coffee, which still contains |
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