Importance of Zzzzzz
Sleep is an utmost importance for health. It plays an important role in regulating immune function, gut health and memory regulation. Good quality sleep and duration (7-9 hrs) is necessary for overall health and wellbeing. Healthy sleeping schedule is not crucial for physical health but psychological health as well.
Lack of sleep is associated with day time fatigue, sleepiness throughout the day, impairment in cognitive function and alteration in mood.
Many studies have shown that,people with sleep deficiency have a greater risk of many health complications, including heart disease, kidney disease, Hypertension, diabetes, stroke, and obesity.
Diet and sleep:
- Nutrients which play an important role in sleep quality and duration are Magnesium, protein, carbohydrate and Vitamin D.
- High glycaemic index food 4 hours before bed has shown to improve tryptophan levels which in turns enhances melatonin production thus promote good sleep.
- Moderate protein intake in the evening meal is also beneficial to promote good sleep due to presence of tryptophan. Chicken, fish, eggs, Milk and milk products are known to improve the sleep quality.
- Magnesium rich food like nuts can be helpful. Consumption of walnuts/ Almonds an hour before bed could help inducing good sleep.
- Vitamin D deficiency is also associated with sleeping disorder. Hence, it is advisable to take enough sunlight and supplements if needed.
- Bed time Milk consumption is positively related to good sleep due to presence of natural melatonin.
- Eat your meal 2 hours prior to sleep to avoid indigestion, acid reflux and disturbance in the sleep.
- Gadgets emits blue light which affect the quality of sleep by decreasing the level of melatonin. It is better to avoid any gadget 2 hours prior to bed is recommended.
- Chamomile tea and passion flower tea consumption before bed is proven to relax mind and improve sleep due to presence of apigenin compound.
- Nutmeg powder with warm milk/ water can also help in relaxing mind, reducing anxiety and inducing good sleep.
- Avoid consumption of alcohol and caffeinated drink before bed to avoid disturbance in sleep. Smoking can also affect the quality of sleep, try and avoid smoking before bed.
- Avoid heavy meal and spicy & sugary food in the evening as it can lead to acid reflux and disturbed sleep.
- Physical activity like exercise / yoga done earlier in a day can also promote good sleep as it releases stress and produce happy hormones.
- Meditation, reading and listening to soothing music before bed can also help in promoting sound sleep.
- Essential oil aroma therapy can be relaxing and may help for better sleep.
- Washing your hands, face, and feet before bed is also helpful in inducing good sleep. Taking a shower before bed can also be relaxing.
Practicing digital distancing 2 hours prior to bed, relaxing techniques before bed and well-planned evening meal can help fight insomnia and promote good sleep.
