Experts say eating the right snacks in the hours before you hit the bed may help you fall asleep faster and even improve the quality of your sleep. It’s best to stop eating 2 hours before bedtime for your body to properly digest the food. Here is the list:

Almonds contain magnesium which promotes both sleep and muscle relaxation.
Decaf Green Tea contains theanine, which helps promote sleep.
Misa Soup contains amino acids that may boost the production of melatonin.
Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones.
Dairy contain tryptophan but also have a surprising sleep-inducing nutrient.
Oatmeal is rich in calcium, magnesium, phosphorus, silicon and potassium–all of the nutrients known to support sleep.
Hard Cooked Egg and other protein-rich snacks so that you can not only fall asleep, but stay asleep.
Edamame have the natural estrogen-like compounds that can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep.
Cherries particularly tart cherries, naturally boost the body’s supply of melatonin, which helps people with insomnia.
Cereal increases the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects.

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Source: WomansDay.com

A growing trend in many countries is to offer patients access to their health information through the use of electronic personal health records (PHRs). PHRs are seen both as a strategy to make healthcare more patient centered and as a tool for self-management. These electronic health records can assist patients in managing their health condition through individualized care plans, graphing of symptoms, passive biofeedback, tailored instructive or motivational feedback, decisional aids, and reminders.

However, the value of any self-management intervention is influenced by its acceptability and usability. For PHRs to be effective in promoting self-management, patients need an adequate level of health literacy and a software health record program that is a good match with their health literacy level.

To learn more about PHRs, CLICK HERE.

Source: Online Journal of Issues in Nursing, Sept 2010