Which sleep hygiene practice is noted as helpful in improving sleep?

Which sleep hygiene practice is noted as helpful in improving sleep?

• A. Dont nap during day
• B. Physical activity at least 5 hours before bed
• C. Avoid caffeine after noon
• D. Warm milk or small carbs before bed

Answer: (D)

Promoting a calm, pre-sleep routine often includes a light, soothing snack. A small amount of carbohydrate with a warm beverage like milk can help ease the transition to sleep because carbs stimulate insulin, which shifts amino acids so tryptophan more readily enters the brain. Tryptophan is a precursor to serotonin and melatonin, chemicals that promote sleepiness and help regulate the sleep-wake cycle. This combination can help you fall asleep more easily and sleep more soundly through the night. Other options are sensible sleep-hygiene tips as well—avoiding caffeine later in the day, and timing exercise and naps appropriately can improve sleep for many people—but the pre-bedtime snack is the one noted here for aiding sleep onset with a simple, relaxing routine.

Promoting a calm, pre-sleep routine often includes a light, soothing snack. A small amount of carbohydrate with a warm beverage like milk can help ease the transition to sleep because carbs stimulate insulin, which shifts amino acids so tryptophan more readily enters the brain. Tryptophan is a precursor to serotonin and melatonin, chemicals that promote sleepiness and help regulate the sleep-wake cycle. This combination can help you fall asleep more easily and sleep more soundly through the night.

Other options are sensible sleep-hygiene tips as well—avoiding caffeine later in the day, and timing exercise and naps appropriately can improve sleep for many people—but the pre-bedtime snack is the one noted here for aiding sleep onset with a simple, relaxing routine.