Wake Up FEELING Refreshed with These Sleep Strategies Tonight  #SleepTips
Healthy Living & Lifestyles
[{'start': '0.320', 'end': '3.520', 'text': 'Want to wake up feeling refreshed?'}, {'start': '2.000', 'end': '5.759', 'text': "Here's how to get a better night's sleep"}, {'start': '3.520', 'end': '8.800', 'text': 'starting tonight. Eat whole foods like'}, {'start': '5.759', 'end': '11.040', 'text': 'fruits, vegetables, whole grains, nuts,'}, {'start': '8.800', 'end': '13.519', 'text': 'and seeds. These are rich in magnesium'}, {'start': '11.040', 'end': '15.360', 'text': 'and fiber, which promote relaxation and'}, {'start': '13.519', 'end': '17.440', 'text': 'good digestion, which means no'}, {'start': '15.360', 'end': '19.279', 'text': 'interruptions for bathroom breaks. Your'}, {'start': '17.440', 'end': '22.160', 'text': 'meals should also include healthy fats'}, {'start': '19.279', 'end': '24.320', 'text': 'like avocados, olive oil, and fatty fish'}, {'start': '22.160', 'end': '26.480', 'text': 'like salmon. These foods are high in'}, {'start': '24.320', 'end': '28.480', 'text': 'omega-3 south, which reduce inflammation'}, {'start': '26.480', 'end': '30.400', 'text': 'and promote brain health, making it'}, {'start': '28.480', 'end': '32.719', 'text': 'easier to fall asleep and stay asleep.'}, {'start': '30.400', 'end': '35.360', 'text': "Don't forget lean proteins like chicken,"}, {'start': '32.719', 'end': '37.600', 'text': "turkey, beans, and legumes. They're a"}, {'start': '35.360', 'end': '40.079', 'text': 'great source of tryptophan, an amino'}, {'start': '37.600', 'end': '42.160', 'text': 'acid that boosts serotonin production,'}, {'start': '40.079', 'end': '43.840', 'text': 'which helps regulate your sleep cycles.'}, {'start': '42.160', 'end': '46.640', 'text': 'And be sure to include fiber richch'}, {'start': '43.840', 'end': '48.719', 'text': 'foods like oats or lentils. These foods'}, {'start': '46.640', 'end': '50.480', 'text': 'stabilize your blood sugar overnight,'}, {'start': '48.719', 'end': '52.480', 'text': 'preventing wakeups from hunger or'}, {'start': '50.480', 'end': '54.239', 'text': 'crashes. Drink plenty of water during'}, {'start': '52.480', 'end': '56.480', 'text': 'the day to keep your blood at a healthy'}, {'start': '54.239', 'end': '58.480', 'text': 'viscosity, but taper off one to two'}, {'start': '56.480', 'end': '61.440', 'text': 'hours before bed to avoid nighttime'}, {'start': '58.480', 'end': '61.440', 'text': 'bathroom trips.'}]