Salmon instead of lunch-meat to improve sleep

IIAHP BRAIN ACHIEVEMENT CENTER

WHAT WE PROVIDE • Autism Treatment • Adhd Treatment • Downsyndrome Treatment • Cerebralpalsy Treatment • Special Needs Children • Speech Therapy

THE EFFECT OF NUTRITION ON SLEEP • Did you know that what’s on your child’s plate has a powerful influence on how well they sleep?

• Many things influence your child’s ability to fall asleep and to stay asleep. You might be surprised to learn that what your child eats-and drinks-can make things better .... or worse!

FOUR FOOD SWAPS TO IMPROVE SLEEP • Whole wheat, rather than refined grains. If the normal foods of your child include highly processed crackers, noodles and cookies, your child may find it more difficult to sleep. Lower glycemic-index foods to sleep better. Instead of mac, take quinoa or brown rice pasta, and popcorn or berries instead of crackers.

• Tart cherry juice, instead of soda and energy drinks. Sugary drinks (with or without caffeine) make it much far difficult for your family to stay asleep. Your teenager might be drinking more than you’d guess - 73% of teenagers are having caffeine daily - be sure to ask! And while a small amount of caffeine is safe for most teenagers, having more than 400mg of caffeine in a day may be harmful. Instead of sports drinks, energy drinks and frappuccinos, have a small glass of tart cherry juice. It is anti-inflammatory and may help your child to fall asleep more quickly.

• Salmon instead of lunchmeat. Salmon, especially wild-caught salmon, is a rich source of omega-3 fatty acid. And while both are a great source of protein, salmon is much more rich in essential omega 3 fatty acids. Children taking an omega-3 supplement may improve your child’s sleep quality and quantity. Is a salmon dinner on Friday night going to let everyone sleep in later on Saturday? It just might!

• Nuts and seeds instead of sweets. More sugar from refined cookies, cakes and snacks is associated with a shorter sleep night and worse sleep quality. Instead of dessert every night, offer fresh fruit. Choose almonds as a healthy snack instead of cookies.

Not only are nuts and seeds free of added sugar, they’re rich in magnesium which also promotes good sleep quality - bonus!

TWO HABITS TO BUILD A BETTER BEDTIME ROUTINE • Pick a bedtime and stick with it. Consistency helps to build routine. We recommend switching off screens an hour or two before bed.

• Read a book and enjoy a mug of chamomile tea. Reading to your child or having your child read to you may be a nice way to unwind and connect - away from screens. A calming mug of herbal tea may help your child to sleep better, too!

• Is your child struggling to sleep and stay asleep? IIAHP BRAIN ACHIEVEMENT CENTER may be able to help! Contact us online to learn more about how the IIAHP can help.

• +91-7419502101

• https://www.iiahp.com/