Sleep is a necessity, not a luxury. It’s a requirement for optimum performance. Your brain catalogues the previous day’s events, primes your memory, and activates the release of hormones that control energy, mood, and mental acuity while you sleep. The brain needs seven to eight hours of sleep to complete its tasks. Concentration, innovation, mood control, and efficiency all suffer when this amount is compromised. Sleep deprivation has been shown to have a negative impact on heart health, and can also increase one’s risk of developing a variety of health problems.
If you’re having trouble sleeping during the pandemic, it’s worth thinking about the impact your food and drink choices have on your sleep habits. Routine, stress, exercise, daylight and eating habits have an effect on your sleeping patterns. Although there is little evidence that you can eat your way to sleep, diet does have an impact.
Here is a list of habits that you could inculcate (or avoid) to get better sleep.
Do Sleep On Time
Circadian rhythms are 24-hour cycles that operate in the background to carry out vital tasks and processes as part of the body’s internal clock. The sleep-wake cycle is one of the most significant and well-known circadian rhythms. A misaligned circadian rhythm can have a variety of negative effects on sleep, including an increased risk of insomnia and prolonged daytime sleepiness. Therefore, it is important to sleep at a regular time in order to get your seven to eight hours of sleep, and to stick to that time every day.
Do Eat A Nutrient-Rich Diet
A nutrient-dense diet can help you sleep better. Adults who don’t get enough sleep have lower calcium, magnesium, and vitamin D intake, according to research. There is also a connection between poor sleep and lower intake of vitamins C, D, E, and K in adults over 50. It’s unclear if the low intake causes short sleep times or whether those who have bad sleep are more likely to have short sleep times. A daily diet must include a variety of nuts, pulses, grains, seeds, and spices, as well as fruit and vegetables. When it comes to one’s health, eating lots of high-fibre foods and taking some probiotics, as well as avoiding overly processed foods, are healthy choices.
Do Try Sleep-Inducing Herbal Tea
When it’s time to relax and unwind from a busy day at work, herbal teas are a great option. They’ve been used as natural sleep remedies for centuries all over the world. Many of the herbs in them function by boosting or altering particular neurotransmitters involved in sleep initiation. Some of them can assist you in falling asleep faster, reducing nighttime awakenings, and improving the overall quality of your sleep. Although the evidence for their benefits is inconsistent, teas for bedtime combine specific herbs to help you overcome sleeplessness naturally.
Don’t Consume Coffee Too Late
Half of the caffeine you drink stays in your bloodstream for five to six hours after you drink it, and a quarter of it for 10 to 12 hours. Caffeine inhibits the receptors for the chemical adenosine, which causes tiredness and makes it difficult to fall asleep. Caffeine has been shown to affect the onset of sleep and reduce sleep time, productivity, and satisfaction. Caffeine-induced sleep problems might be more common in older people. Caffeine shortens the time spent in slow-wave sleep, a deep, restful stage of sleep that leaves us feeling refreshed and alert in the morning. Caffeine-interrupted sleep can result in sleep deprivation the next day, resulting in exhaustion and difficulties with learning, memory, problem-solving, and emotion regulation. Caffeine will reduce the amount of restorative deep sleep you receive, and waking up fresh and energetic the next day won’t be possible. Chocolate, tea, coffee, and energy drinks also contain caffeine, which can contribute to disturbing your sleep cycle.
Don’t Hydrate Too Much In The Evening
It’s vital to stay hydrated during the day, but, if you often wake up in the night needing to go to the bathroom, you should cut down on the amount of fluids you drink close to bedtime. It typically depends on your habits though; sleepy-inducing drinks, such as herbal remedies or hot milk, might help you sleep. Herbs like chamomile, which are commonly consumed as a tea, have been shown to aid in the treatment of anxiety, insomnia, and other sleep issues. Drinking water before bedtime will increase the number of times you need to go to the bathroom during the night. Although urine production decreases in the night, allowing you to sleep for six to eight hours uninterrupted, this cycle might be broken by drinking a glass or two of water before bed.