{"id":345539,"date":"2014-03-28T10:45:37","date_gmt":"2014-03-28T02:45:37","guid":{"rendered":"http:\/\/www.mariefranceasia.com\/uncategorized-hk\/i-have-trouble-falling-asleep-345539.html"},"modified":"2014-03-28T10:45:37","modified_gmt":"2014-03-28T02:45:37","slug":"i-have-trouble-falling-asleep","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/health-hk\/healthy-practices-hk\/i-have-trouble-falling-asleep-345539.html","title":{"rendered":"The Sleep Report: I have trouble falling asleep"},"content":{"rendered":"<h1><a href=\"http:\/\/www.mariefranceasia.com\/wp-content\/uploads\/sites\/7\/2014\/03\/SommeilReparateur2.jpg\"><span style=\"display: block;\" class=\"wrap-img\" id=\"wrap-img-10589\"><img loading=\"lazy\" decoding=\"async\" itemprop=\"thumbnailUrl\" class=\" wp-image-10589 img-responsive  aligncenter\" src=\"http:\/\/www.mariefranceasia.com\/wp-content\/uploads\/sites\/7\/2014\/03\/SommeilReparateur2.jpg\" alt=\"SommeilReparateur2\" width=\"425\" height=\"282\" \/><\/span><\/a><\/h1> <p><strong>Solutions\u00a0\u201c<\/strong>It is impossible to sleep without letting go of the conscious mind, that is to say, reaching a place of emotional peace,\u201d says Dr\u00a0Yann Rougier, founder of the Institute of Medical Neuroscience and Applied Neuro-nutrition in France.\u00a0We must create a space of distress \u2013 stay calm for 30 to 40 minutes before bedtime, in the dark if possible, to enable the production of melatonin, the hormone that regulates our biological clock.\u00a0Reading is welcome, but neither on your tablet or <a href=\"http:\/\/www.mariefranceasia.com\/healing-through-a-computer-screen\/\">computer <\/a>as their light rays keep the brain in \u201cawake\u201d mode.\u00a0 <\/p> <p>Along the same lines, cut out the stimulants \u2013 coffee, colas, isotonic drinks or dynamic sports (eg: tennis and jogging) \u2013 after 5pm.\u00a0A bath can help relax but beware \u2013 the temperature must not exceed 36 \u00b0C, because the body needs to cool down before falling asleep. Chronic night owls who are still busy pottering about at 1am when their alarms go off just six hours after can readjust their body clocks by exposing themselves to morning at dawn.\u00a0For 3 weeks, get up a little earlier than usual - including weekends \u2013 and have your <a href=\"http:\/\/www.mariefranceasia.com\/breakfast-how-much-do-you-need\/\">breakfast <\/a>outdoors or next to an open window.\u00a0This natural therapy synchronises your flow of melatonin with the demands of your schedule.<\/p>  <p><strong>One extra trick\u00a0<\/strong>So as not to miss the \u201csleep train\u201d, be aware of the warning signs \u2013 yawning, heavy head, itchy eyes... Better not to resist, even if it is only 10pm \u2013 the next cycle might not come until half past one!<\/p>  <p><strong>The right menu\u00a0<\/strong>\u201cConditions conducive to sleep are obtained with good management of the intake of carbohydrates (sugars starches, fruits...) and tryptophan, an amino acid essential for the synthesis of the serotonin acid neurotransmitter that unlocks the door of sleep,\u201d says Dr\u00a0Rougier.\u00a0These are present in wheat and <a title=\"Nutrition: What to do when I don\u2019t like eating fish, veg or dairy?\" href=\"http:\/\/www.mariefranceasia.com\/nutrition-what-to-do-when-i-dont-like-eating-fish-vegetables-or-meat\/\">dairy<\/a> products, so opt for two wholemeal biscuits and yogurt (or a small portion of cheese) to nibble.\u00a0Avoid dinners that are too full of fat, as these are slower to digest.\u00a0An ideal evening meal would consist of poultry or lean fish, with brown rice and roots such as carrots and <a title=\"Recipe: Mashed Potatoes Hazelnut and Pistachio Rolls\" href=\"http:\/\/www.mariefranceasia.com\/mashed-honey-potatoes-hazelnut-and-pistachio-rolls\/\">potatoes<\/a>.\u00a0For dessert, opt for fruit based ones, like tarts or parfaits.<\/p>  <p><strong>Read more from our <a href=\"http:\/\/www.mariefranceasia.com\/how-to-get-a-restful-sleep\/\">'Sleep Report'<\/a>:<\/strong><\/p> <p><a href=\"http:\/\/www.mariefranceasia.com\/i-sleep-but-i-wake-up-feeling-tired\/\">I sleep but I wake up feeling tired\u00a0<\/a><strong><br \/> <\/strong><\/p> <p><a href=\"http:\/\/www.mariefranceasia.com\/my-nights-are-hacked-up\/\">My nights are hacked up\u00a0<\/a><strong><br \/> <\/strong><\/p> <p><a href=\"http:\/\/www.mariefranceasia.com\/3-myths-about-sleep\/\">Three myths about sleep<\/a><\/p> <p><em>\u00a0<\/em><\/p> <p><em>Sylvia Vaisman<\/em><\/p> <h1> <span><\/span> <\/h1>  ","protected":false},"excerpt":{"rendered":"<p>Hard to just let go, even whilst cuddled up in a cosy bed in the evening.? Despite the fatigue, the brain, bathed in adrenaline just as it is in the middle of the day, keeps the body in a state of constant vigilance.<\/p>\n","protected":false},"author":65,"featured_media":10589,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"Hard to just let go, even whilst cuddled up in a cosy bed in the evening.? 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