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		Fred Gruber Director / Principal / Broker First Rate Financial Group Phone: (800) 620-8802 License: NMLS #256707, CA-DRE 01455710 Corp. License: NMLS #1777223, CA-DRE 02075839 fred@fredgruber.com www.FredGruber.com

June 2018 May 2018 April 2018 March 2018 February 2018 January 2018 December 2017		Before Bed Snacks: Do's and Dont's The foods you eat before bedtime can make a big difference in how fast you fall asleep, how long you sleep and your overall quality of rest. Here is our list of do's and don'ts for snooze-worthy snacking. DO: Sweet potato toast is a fun snack that's simple to prepare. Sweet potatoes are high in potassium, magnesium and calcium, all of which help with relaxation. DON'T: Highly refined flours found in cookies and sweets, along with high fat content, take a long time to digest and may keep you awake. Instead, opt for whole grains or a bowl of oatmeal, which naturally raise blood sugar and make you feel sleepy. DO: Fruits like cherries and prunes eaten about 30 minutes before bed can help produce melatonin, the hormone that regulates sleep. Bananas contain magnesium, potassium, and vitamin B6 that converts tryptophan into serotonin, increasing relaxation. Apples, oranges, pears, canteloupe and other watery melons can prevent dehydration, which can affect falling (and staying) asleep. DON'T: Fruit juices like orange, grapefruit and squeezed juices can trigger reflux in some people, so steer clear if you want to rest easy. Since most of the fiber is missing in juice, it may also spike blood sugar levels making it harder to fall asleep. Tomato-based salsas and sauces can also cause acid reflux. DO: Herbal teas are caffeine free and a healthier alternative to sleep aids. Teas containing chamomile or ginger are good for calming you down before bed as well as hydrating and soothing the stomach so you aren't digesting as you try to sleep. DON'T: Alcoholic beverages are a depressant that can put you to sleep, but the downside is they prevent the body from entering deep stages of sleep. Wines also contain lots of sugar and may wake you up later in the night. DO: Nuts and nut butters like almond, cashew and peanut contain protein to help you feel content. Almonds and pistachios contain magnesium, which helps improve sleep. Keep portions to less than a tablespoon of nut butter or ounce of nuts as too many calories, and high fat content, can keep you awake. DON'T: Processed and smoked meats definitely contain protein but include high levels of sodium, which is dehydrating and may wake you up for a drink of water. Same goes for high-calorie fast food choices like burgers, pizza and spicy foods that take a long time to digest. Bon appe-sleep! Source: Good Housekeeping

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