sleep

Waking up refreshed is a great way to start out the day on the right foot. However, there may be times when you wake up tired and unable to immediately get the day going, even though you've had a full night's rest. Here are a couple reasons that may be causing you to wake up groggy:

• Waking up in the wrong phase: Your sleep is split into cycles, and you might've woken up during the non-REM stage, which is a state of very deep sleep. Try to shoot for waking up during a REM phase, because then your body will be better prepared to wake up.
• Poor quality of sleep: It doesn't matter how long you sleep for if you're it's low-quality rest; you'll just wake up tired. Poor-quality sleep can be caused by factors such as sleeping with a pet, drinking caffeinated beverages late in the day, or having too much noise in the background.
• Medication hangover: The effects of certain medications that cause drowsiness can linger until the next morning. Check with your doctor to see if you can adjust the dosage or change medications.
• Medical condition: Certain medical conditions like sleep apnea can disrupt your night's rest. Disorders like depression can also cause you feel drained of energy, a symptom that can contribute to your grogginess.
• Your body clock is not in sync: If you've been keeping an erratic sleep schedule, then your body will probably need time to adjust to waking up at a certain time during the morning. Try to make a more regular schedule, and you'll probably see a difference in how you feel in the morning.

Think snacking before bed packs on the pounds? You and your cravings will be happy to know that it's a myth that eating in the evening leads to weight gain. As long as the total amount of calories you burn isn't less than the calories you eat, it doesn't matter when you consume those calories, day or night.

We know scarfing down an entire plate of loaded nachos or pint of ice cream before calling it a night isn't the way to go, but if you need to eat something before bed, make sure you choose foods that don't impair your quality of sleep. As a rule, avoid any spicy foods, citrus fruits, tomato sauce, and other foods that cause indigestion or heartburn. Fatty foods will also hinder your ability to get a good night's rest since they are harder to digest. Avoid huge meals that take a lot of energy to digest, and opt for small snack portions (around 150 calories or fewer) of easily digestible foods instead.

The best snacks to have before bedtime are those that are low in calories but also contain the amino acid tryptophan, which helps the body create niacin and serotonin, the calming feel-good hormone. Bananas are also known for promoting z's, as research shows that potassium is an important mineral for deep sleep. They also contain tryptophan, which will help you drift into dreamland even quicker. Other serotonin-inducing foods include poultry, oats, and honey. So try subbing some of these foods into your late night snack whenever possible. Pairing complex carbohydrates with some protein can make for a nice, light bedtime snack. Here are some healthy options:

• 1/4 cup plain oatmeal (74 calories) with one extrasmall mashed banana (73 calories): 147 calories
• 1/2 cup Barbara's Shredded Oats cereal (88 calories) with 3/4 cup skim milk (68 calories): 156 calories
• 1 cup plain nonfat Greek yogurt (100 calories) sprinkled with 1/8 cup Bear Naked Fit Vanilla Almond Crunch Granola (60 calories): 160 calories
• 1 slice whole-wheat toast (100 calories) topped with half an ounce shredded mozzarella cheese (36 calories): 136 calories
• Four-inch whole-wheat pita (74 calories) with two slices turkey breast (66 calories): 140 calories

Here's a post from our partners at BabyCenter! Every week, we bring you the best parenting and lifestyle stories from the experts at BabyCenter, including this post about babies and sleep.

Well meaning and kind strangers strike up conversations with me quite often when I’m out with my 9 month old baby. Which is great, I like talking to people. But it seems like I get one question more than anything else, “Is she sleeping all night for you?”

Unless I’m looking at someone who looks like she’s at the same stage of parenting as I am, pushing a stroller with a little one, I try to avoid the topic of sleep. I smile and just say, “she’s a great baby!” Which she is, she is a great baby, she just wakes up at night.

Related: Summer maternity styles according to your body type

I’m done with sleep drama and obsessing about sleep. I’ve been there. With my first I read somewhere that babies can sleep through the night at six weeks. Luckily for him he complied and started sleeping at seven weeks old. I was spoiled. I was spoiled and thought I did everything right and was a sleep expert. I would happily and probably obnoxiously give sleep advice and tell people how *I* did it.

When my second came along he didn’t sleep through the night. I was so confused. I did everything the same. I had my sleep routine, a perfectly timed nap schedule, blasted the white noise, I swaddled and shushed and rocked. I researched and read and researched and read some more determined to fix what was wrong. I tried everything and was emotionally exhausted from caring and worrying about sleep. And then suddenly he was 15 months old and sleeping all night and it was like the sleep issues never happened.

So with my third, I just started going with the flow. If he woke up, I trudged into the nursery and nursed him to sleep. It was the path of least resistance. I decided it was okay and it became okay. It lasted until he was around a year and then suddenly he too was sleeping all night.

My 9 month old is my fourth and final baby. And she wakes up at night. Right now she’ll usually stir around midnight and then again at 3:00 am or 5:30 am. I can basically sleepwalk into her room, scoop her up, snuggle her and nurse her for five minutes. I put her back in her crib, shuffle back and fall into bed.

Many mornings I’ll wake up and I’m not even completely sure how many times she woke up. It’s just another part of my day. She naps and she’s happy, so I’m happy.

I don’t know why it doesn’t bother me. Maybe it’s just looking at her next to my eight year old. I have no idea how he’s not the little one in the crib crying for me. I swear he was just her size yesterday and now he’s such a big kid. Maybe it’s the fact that she kicks her legs with joy and stops crying as soon as she hears the door creak open. Maybe I’m just too worn down from caring about homework and sports practices and if my kids are making friends or doing well in school to worry about something I know will end with time.

So when people ask me about sleep, I want to tell them all that. That she doesn’t sleep all night, but it’s fine and that it’s just a phase that will be over before I can blink. That sometimes the quiet moments at night are the most peaceful times of my day. That she may not sleep all night, but she’s the best and sweetest baby on earth. That I have heard all the sleep advice in the world and none of it could make me not walk into that room when I hear her cry. It really is fine.

Am I alone in deciding not to worry about sleep?

More great reads from BabyCenter:
Laundry tips from a crap housekeeper
Most new moms don't feel like natural mothers
Do children make you braver?
16 fresh ideas for beautiful baby showers

You go to bed exhausted with the sweet scent of sunscreen after a long day in the sun, but all you can do is toss and turn. Here are some things to try before bed to ensure a well-rested Summer's night of sleep.

• Eat at your normal time: Even though it stays lighter much later, it doesn't mean you should push dinnertime to 8 p.m. or 9 p.m. Eating a heavy meal too close to bedtime can cause digestive upset and heartburn, making you too uncomfortable to fall asleep. If hot weather makes you crave ice cream after dinner, be sure to enjoy it at least an hour or two before hitting the hay so the sugar doesn't pep you up.
• Kick back with a refreshing iced herbal tea: There's something about Summer weather that makes us want to reach for a cold beer or margarita, but drinking too much alcohol at night can cause fragmented sleep. Enjoy one alcoholic beverage to satisfy your craving, and if you still need to quench your thirst, go for seltzer with fruit slices or iced chamomile tea.
• Water before bed: Dehydration is more common in the Summer because the heat makes us lose more water. Not getting enough H2O can make you feel tired all day so ensure you're getting your fill of nature's beverage by sipping some 30 minutes or so before bed (not too close to bedtime or too much that you have to pee in the middle of the night). It can help move things along digestively as well, preventing constipation in the morning.
• Go for AC for allergy relief: Warmer weather means you can finally open the windows. The sweet sound of crickets chirping or the pelting of light Summer rain can help lull you to sleep, but if you suffer from seasonal allergies, pollen will blow right in, causing sneezing, coughing, and itchy eyes to keep you up. Use a small fan on your dresser or air-conditioning to keep you cool and you'll soon love the gentle whirring white noise.

Keep reading for more tips on getting a restful night of sleep tonight.

If your toddler has ever had a nightmare, then you know how scary it can be for him. But if, like Maggie C.'s 17-month-old son, he's "thrashing around" with "no regard for what's around him," then you're dealing with something that can be quite scary for you: night terrors. 

Keep reading.

We know it's taboo to embrace the midnight munchies, but there are some foods that can help you sleep better at night. If you're having trouble hitting the hay, foods like cherries and dairy can be great company to a healthy bedtime routine. What makes these foods after-hours worthy is that they have or help to produce melatonin, a hormone necessary for a healthy sleep cycle. So, although sleep aids can be a quick fix (it's OK, admit it), consider these healthy bites before you turn down the sheets tonight.

• Cherries: Finish each night with a cherry on top! Several studies have shown that cherry juice can help you sleep. Because cherries contain the magic of melatonin, participants in one study saved an average of 17 minutes of wake time after going to sleep when drinking cherry juice daily. If you're not a fan of tart cherry juice, fresh and dried cherries will have a similar effect.
• Oats: Truth is, about 20 bowls of oatmeal contain enough melatonin as a supplement, but that doesn't mean a little won't help. Between the melatonin and the rise in blood sugar, which in turn triggers insulin production, having a (healthy) oatmeal cookie won't hurt. Wash it down with a glass of milk (we'll soon explain why), and you should be on your way to sweet dreams.
• Dairy products: Speaking of milk, dairy products contain high amounts of tryptophan that produce melatonin and calcium that helps that process take place. Have a cup of yogurt or sip on a warm glass of milk before bed to help you unwind and get a good night's sleep.
• Rice: Rice is bedtime gold because it contains both melatonin and tryptophan. Try eating a meal that includes rice like a stir-fry or casserole, but don't overindulge too close before bed, as a heavy meal could interfere with sleep.