Some medications (both over the counter and prescription) may contain caffeine or other stimulants. Nicotine is a stimulant and should be avoided close to bedtime. Many fruits and juices (especially citrus).Try to drink most fluids earlier in the day and less in the evening. Some foods and drinks may also be bladder irritants in some people and increase the urge to urinate. Fluidsĭrinking many fluids in the evening may interfere with sleep by causing you to wake to go to the bathroom. Some research suggests eating a high-fat diet may result in less restful sleep. Spicy meals, especially if also high in fat, can increase indigestion, especially in people with GERD (gastric reflux disease). Since the digestive system slows down with sleep, undigested food can cause discomfort that interferes with sleep. High-fat and high-protein foods take at least three hours to digest. Heavy MealsĮating heavy meals within four hours of going to bed may interfere with sleep. Alternating alcoholic drinks with water may lessen the stimulant effect. If you drink alcohol, try to avoid it within two to four hours of going to bed. While alcohol may make you sleepy, it is a stimulant that may later interfere with sleep. Over-the-counter medications (see section on medications).Soft drinks (especially cola drinks, but check labels).For some people, this may mean early afternoon. Individuals vary in sensitivity to caffeine, so if you have trouble sleeping, try to avoid caffeine several hours before going to sleep. Moderate amounts of caffeine (the equivalent of 2-3 cups of brewed coffee daily, or about 300 mg) are not harmful for most people. Regular exercise, outside as possible, not too close to bedtime Tryptophan containing foods (dairy products, poultry, bananas, oats, honey)Ĭomplex carbohydrate food with dairy products (cereal and milk, yogurt and fruit, crackers and low fat cheese) Heavy meals (high fat, high volume, spicy) University HR Staff Recognition Programs.Coping with Loss, Change, and Uncertainty.Staff Nurses and Allied Health Professionals (SEIU).Graduate Teaching and Research Assistants (COGS).AFSCME New Public Safety Bargaining Unit.Interviewing Foreign National Applicants.Immigration Status Classification Summary.UIHC and CCOM Leave and Disability Requests.Campus Support and Critical Incident Response.Work Arrangements and Performance Reviews.Recreation Membership Incentive Program.Improving Our Workplace Award (I.O.W.A.).Recruiting, Hiring, and Onboarding New Employees.Workforce and Workload Planning Toolkit.Working, Learning, and Leading Remotely.Tuition Assistance and Fee Assistance Options.Merit Probation and Salary Information by Type.Merit Supervisory Exempt and Confidential Staff.Employment Categories and Classifications.
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