As a registered dietitian, I see many clients who complain of fatigue due to poor sleep. If it is a chronic problem, I first tell them to check with their physician to rule out any medical causes. Once this has been done, I try to address lifestyle and/or dietary issues that may contribute to insomnia. By making some changes in your diet or lifestyle, you may be able to improve your sleep. I recommend the following guidelines:
- Do not use alcohol to help you fall asleep. Although alcohol may initially induce sleep, once it wears off, the sleep tends to be fragmented.
- Limit caffeine during the 4 to 6 hours before bedtime. Approximately 50% of the caffeine consumed at 7 PM remains in the body at 11 PM. Remember that caffeine is present in many different foods, beverages and medications. The following are some examples of common caffeine sources:
Coffee (5 oz. cup) |
| Brewed, drip method | 60 - 180 mg caffeine |
| Instant | 30 - 120 mg caffeine |
| Decaffeinated | 1 - 5 mg caffeine |
Tea (5 oz. cup) |
| Brewed | 60 - 180 mg caffeine |
| Instant | 25 - 50 mg caffeine |
| Iced (12 oz. Cup) | 67 - 76 mg caffeine |
Chocolate |
| dark/semisweet | 1 oz. - 5 - 35 mg caffeine |
Soft drinks |
| cola (12 oz.) | 36 - 47 mg caffeine |
Non-prescription drugs |
| Dexatrim | 200 mg caffeine |
| No Doz | 100 mg caffeine |
| Excedrin | 65 mg caffeine |
- Limit smoking prior to bedtime, as nicotine is a stimulant.
Copyright 2009 NBC Health
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