An Hour-by-Hour Guide to a Good Night's Sleep

Two out of three women have trouble sleeping at least a few nights a week. Here's how to use your waking hours - from 7 a.m. till to 11 p.m. -- to make sure you get a good night's slumber (12 Photos)

Sheryl Kraft on Sep 26, 2012 at 3:33PM

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An Hour-by-Hour Guide to a Good Night's Sleep

Alex Cao/Photodisc/getty images

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10-11 a.m. Attack a Snack

Aim for a low-calorie snack that includes at least two different food groups, says Kristi King, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Spread 1 tablespoon of peanut butter on an apple or try a few whole-wheat crackers with one ounce of low-fat cheese.

Need some extra oomph? Consider pouring another cup of coffee (or tea) for a brain boost. If you don't want caffeine, chewing gum (particularly mint) can perk you up and wake up your brain. When researchers measured changes in pupil size as a sign of sleepiness, they found those who had been chewing gum were more alert compared with those who weren’t.

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