Sleep is defined as the periodic state of rest with partial consciousness. It is a state of rest for the body and mind. There is a reduction in response to body stimuli and body movements. Sleep is physiologically essential for growth and development. Sleep plays a vital role in normal cognitive functions and hormonal hemostasis. Nutrition and diet have a complex relationship with sleep. It influences the quality of sleep in an individual.
Proper sleep is associated with maintaining health, proper weight, and losing weight. Sleep architecture is affected by diet. A low carbohydrate diet can decrease rapid eye movement and increase slow-wave sleep patterns. A vitamin B12 deficiency can cause poor sleeping patterns in individuals. Inadequate micronutrient intake and decreased amounts of staple food also affect sleep quality. Healthy lifestyle dietary factors and sleep-wake regularity is essential for overall health and well-being.
What Is Nutrition?
Nutrition is the process of food intake and absorption. Nutrition provides nourishment to the body, allowing the body to function correctly. Proper diet and nutrition provide energy.
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Macronutrients - They include proteins, carbohydrates, amino acids, fats, and fiber.
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Minerals - Such as zinc, potassium, and magnesium are required for the proper development and function of the body.
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Vitamins - Vitamins are the micronutrients required for the body's normal functioning.
How Does Nutrition Affect Sleep?
A proper diet promotes healthy sleep patterns. There is a relationship between sleep and the ghrelin hormone, also known as the sleeping hormone. Due to inadequate sleep levels, leptin drops, whereas there is an increase in ghrelin hormone levels. An inadequate diet leads to a decrease in body muscle mass which causes extra deposition of visceral fat. During sleep, body cells are repaired, and muscles are built. There is a breakdown of fat for energy. Therefore, sleep is essential for building muscle. Specific dietary components influence the pattern and duration of sleep. A deficiency of macronutrients, low-fiber food, and high saturated fat can lead to inadequate restorative sleep. A deficiency of protein can lead to sleep for a shorter duration.
A high glycemic carbohydrate diet four hours before sleep induces a peaceful and calm sleeping pattern due to the release of tryptophan. A deficiency of micronutrients such as folate, vitamin B1, magnesium, and phosphorus can lead to a lack of sleep. Lycopene helps in the maintenance of sleep patterns. Calcium and vitamin D helps in better outcome of the sleep pattern by increasing the duration of sleep. Zinc-rich food helps in sleep onset latency.
What Is the Best Diet for Sleep?
The food and timing of eating affect our overall health. Behavioral patterns and eating patterns can reprogram the biological clock of the body. Diet affects not only sleep but also the metabolic activities of the body. Listed below are the food that enhances the quality of sleep.
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Almonds - Almonds are a great source of nutrient-enriched vitamin E. Almond helps boost sleep patterns by increasing melatonin hormone secretion. Melatonin maintains the body clock and regulates the sleep pattern by sending signals to the body.
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Chamomile Tea - It is an herbal tea that contains flavones. Flavones are antioxidants that reduce inflammation and reduce symptoms of anxiety and depression. In addition, the antioxidant binds with brain receptors, promoting better sleep quality.
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Kiwi - Kiwi contains a high amount of carotenoid antioxidants and fiber, which improves digestion and lowers cholesterol. In addition, kiwi helps in promoting better sleep due to the lease of serotonin. Vitamin C and kiwi's carotenoid content also help improve sleep.
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Fish - Fish like tuna, mackerel, and trout are enriched with vitamin D. It is also an excellent source of omega-3 three fatty acids, and docosahexaenoic acid, which boost brain growth. In addition, it induces better sleep by increasing the production of serotonin.
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Cherry Juice - Cherry juice is a good source of magnesium and phosphorus. In addition, it contains antioxidants such as flavonols and anthocyanins. Drinking cherry juice before going to bed improves the quality of sleep.
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Passionflower Tea - It is a herbal tea that is a good source of flavonoid antioxidants. It boosts immune health and reduces inflammation. It contains the antioxidant apigenin, which helps reduce anxiety symptoms. It creates a calming effect by binding to specific receptors in the brain. The calming effect of this herbal tea promotes better sleep patterns.
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Walnuts - They contain a very high amount of minerals and vitamins. It is enriched with magnesium, phosphorus, copper, manganese, and omega-three fatty acids. In addition, it increases the serotonin level by forming alpha-linolenic acid resulting in better sleep patterns.
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Oatmeal and Complex Carbohydrate Diet - Complex carbohydrates and oats should be eaten during nighttime as they release serotonin which induces sleep.
How Does an Unhealthy Diet Affect Sleep?
The individual's sleeping pattern is usually disturbed when the person has a sleep disorder. Obstructive sleep apnea is a serious sleep disorder with a broken sleep pattern at night, with awakening and impaired breathing noted. Obesity is a significant risk factor for the development of obstructive sleep apnea. An unhealthy diet leads to excessive weight gain leading to various diseases. It leads to blockage of the upper respiratory tract during sleep leading to breathlessness. Eating a diet high in sugar and carbohydrates can result in daytime sleepiness. Due to sleeping during the daytime, the normal sleep cycle of the individual is affected. The high amount of fat can alleviate the symptoms of insomnia. Refined food, processed food, and added sugar deteriorate sleep quality.
What Are the Foods That Harm Sleep?
Listed below are food and beverages that disrupt the sleeping pattern:
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Caffeinated food and beverages.
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Extra spicy food.
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High glycemic index food.
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Food that contains a high amount of added sugar.
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Food that contains a high quantity of fats.
Conclusion:
Dietary intake affects the quality and quantity of sleep. Diet and nutrition regulate the hormonal pathways that affect the sleep pattern. Inadequate micronutrient intake of high-energy carbohydrates, low protein intake, and skipping of staple food can lead to poor sleep-wake patterns. Inadequate sleep leads to a decrease in body muscle mass and the deposition of extra visceral fat. Therefore, understanding the balance between diet and sleep is important.
