Download foods that promote sleep

Lighter meals are more likely to give you a restful night's sleep. High-fat meals and large servings prolong the work your
digestive system needs to do, and all the gas production and rumblings may keep you awake. Some people find that
highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn. Going
to bed with a full stomach does not, for most people, promote a restful night's sleep. While you may fall asleep faster, all
the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your
evening meal early.
SNOOZE FOODS
These are foods high in the sleep-inducing amino acid tryptophan:
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Milk (better if prepared warm)
Bananas
Whole grains
Beans
Rice
Hummus (chick peas)
Lentils
Hazelnuts, Peanuts
Small amounts of turkey or poultry
Eggs
Sesame seeds, sunflower seeds
BEST BEDTIME SNACKS
It takes around one hour for the tryptophan in the foods to reach the brain, so don't wait until right before bedtime to have your snack.
Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Some
examples:
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whole-grain cereal with milk
hazelnuts and tofu
oatmeal and raisin cookies, and a glass of milk
peanut butter sandwich, ground sesame seeds
a small piece of apple pie with a small scoop of ice cream
BEST DINNERS FOR SLEEP
Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night's
sleep. Try the following "dinners for sleep":
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pasta with parmesan cheese
scrambled eggs and cheese
tofu stir fry
hummus with whole wheat pita bread
seafood, pasta, and cottage cheese
meats and poultry with veggies
tuna salad sandwich
chili with beans, not spicy
sesame seeds (rich in tryptophan) sprinkled on salad with tuna chunks, and whole wheat crackers
The secret of health for both mind and body is not to mourn for the past,
worry about the future, or anticipate trouble, but to
live in the present moment
wisely and earnestly.
(Buddha)
Coping Strategies for Time-Related Stress:
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Create schedules; use a calendar or day planner; keep contacts updated digitally
Reserve time for yourself; an hour a day is ideal
Avoid interruptions when working; unplug from cell, internet, email, tv, video etc.
Pad time; give yourself 10 minutes of extra time to get places
Create systems; have keys, cell phone, clothes ready night before
Learn to say no or learn how to shake your head; don’t spread yourself too thin
Be in the present moment; who said that?!
Cut clutter; avoid letting piles of paper accumulate; go through mail daily
Plan for productivity when you’re at your best energy
Set time limits and balance your day; commit to 30 minutes of work then balance with more favorable activity
Good Stress Management Techniques:
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Daily activity such as walking or yoga, regularly eat healthy meals and get 7-8 hours of sleep
Have an internal locus of control; a sense you are in control of the circumstance
Understand your feelings and accept your limitations
Recognize, anticipate and monitor regular stressors in your life
Recognize warning signs and symptoms of excessive stress
Schedule time daily to unwind and relax; evaluate the day’s activities
Control stress when called upon to perform by being prepared
Enjoy life despite disappointments and frustrations; choose your attitude!
Move ahead with optimism and energy
Learn from previous mistakes
Have a deep meaning in life; have fun searching for the reason you are here
5 Smart Strategies to Managing Anger:
 Recognize your anger
 pay attention to physical signs from your body
 remember that chronic anger leads to illness and disease
 ask yourself “Is it worth risking my health over?”
 Cool down
 take 10 slow deep breaths
 ask for an explanation or clarification and then leave the situation
 work it off; take a walk
 let it out; talk to a friend or write it down
 relax; listen to music or take a bath
 Figure it out
 when you feel calmer, think about what’s wrong
 think about what triggered your anger
 decide what you want to see change; be as specific as possible
 Talk about it
 be willing to calmly discuss without sarcasm, blaming, guilt trips or judging
 be specific and positive in conversation
 be willing to compromise and apologize when necessary
 Protect yourself
 if you become the target of someone’s anger leave before it becomes emotionally or physically abusive
 try to understand why they are upset but don’t get caught up in their emotion
 find options; what changes can be made?
 be willing to apologize; have the courage to acknowledge any wrong doing on your part