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If you didn’t already know this, let us tell you that diet and sleep quality are very much related!
It’s a new day, a new beginning! But did you wake up feeling ‘blah’ and tired? Well, sleep is one of the most important activities of the day. Believe it or not, many suffer from a lack of good sleep that affects them throughout the day. While there may be many factors at play for this, diet and sleep quality have a relationship that we need to understand.
Functional nutritionist Madhavi Karmokar Sharma, a certified diabetes educator and founder of Informed Health, tells HealthShots that poor sleep is caused by many factors such as environmental stress, lack of exercise, extreme diets and your body’s inability to produce sleep-inducing microtransmitters. . or acids.
How does lack of sleep affect you?
The inability to sleep well will allow:
* Poor decision making
* Laziness
* Irritation
* Antisocial tendencies
In addition to the consequences mentioned above, there are some clinical problems you may face due to poor sleep pattern. These include:
* Diabetes
* High blood pressure
* Heart attack, heart failure
* Stroke
* Obesity
* Depression
* Immune system failure
* Decreased sex drive
Chronic lack of sleep can even affect your appearance.
What is the relationship between diet and sleep?
The following are nutrients that can help you sleep better.
1. Tryptophan
Tryptophan, an amino acid found in various foods and supplements. It is needed to produce protein and other important molecules in your body, including those needed for proper sleep and mood.
Tryptophan can be converted to the 5-HTP (5-hydroxytryptophan) molecule used in the production of serotonin and melatonin. Tryptophan can be found in a variety of protein-containing foods. Tryptophan can be found in a variety of protein-containing foods.
2. Serotonin
The exact use of serotonin in the body has been much debated. The neurotransmitter has been shown to be more effective in calming mood and aiding digestion, which in turn affects the nature of sleep. The quality of sleep is directly related to the digestive system. Therefore, serotonin was highly associated with sleep.
3. Melatonin
Melatonin is a hormone produced by the body. Regulates night and day cycles and sleep and wake cycles. Darkness causes the body to produce more melatonin, indicating that the body is asleep. Light reduces melatonin production and signals the body to wake up. Melatonin levels are low in some individuals who have trouble sleeping.
Also read: Bounce in bed instead of sleeping? These 4 vitamins can help
The following are foods and habits that should be avoided for better sleep quality
1. Fatty or high protein foods
If you go to bed too short after eating a heavy dinner or any food high in protein, sleep disorders can occur because your stomach will feel uncomfortably full. Foods rich in saturated fats have a comparable disruptive effect on sleep patterns.
2. Spicy foods
Spicy foods can cause painful heartburn, making it difficult to lie comfortably and fall asleep. Heartburn can worsen the symptoms of obstructive sleep apnea (OSA) as it causes more irritation in your airways. Some spicy foods can raise your body heat and force it into harder work to cool down enough to fall asleep; if you start to feel too warm in bed, you can also break your sleeping habits all night.
3. Caffeine
Caffeine has long been recognized as a potential sleep disruptor for many people, as it is a stimulant designed to maintain alertness. Caffeine can also be found in other foods, such as chocolate or even ice cream, so read the labels carefully.
4. Alcohol
After dinner, a glass of wine or beer can be relaxing, but not so much when it’s time to go to bed. When the effects of alcohol go away, you may wake up unexpectedly and try to fall asleep. Alcohol can also worsen the symptoms of obstructive sleep apnea.
Also read: Are you planning dinner? Avoid these 7 foods for better sleep
The importance of quality sleep
Sleep is one of the most underrated activities during the day. Sleep, which is often seen as a disadvantage in the company of hustle and bustle, is actually an accomplice to a productive day.
The quality of sleep should be preferred as it affects all body systems and can cause burnout. The foods discussed above will help you sleep well, allowing you to have a healthy brain for better decisions.
In addition to food, an individual can make some simple lifestyle changes to achieve a sound sleep.
* Avoid excessive exposure to blue light from electronics. Blue light can bother you melatonin production and impair your ability to sleep properly.
* Calm down and stay stress free. After a busy day, you can even create a routine to create peace. Read a book, listen to podcasts, or spray essential oil.
Maintaining an unchanged sleep pattern will act as an alarm for your body and keep your mind much calmer throughout the day.
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MY NUMBER 1 RECOMMENDATION TO LOSE WEIGHT: CLICK HERE
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