Let’s talk about sleep
Photo by Ashley Byrd on Unsplash
Did you know that 1 out of 3 adults is sleep deprived? This means that they sleep less than 7 hours per night, which is the minimum recommended.
Some people might actually need more than 7 hours of sleep. But if you sleep enough and feel tired during the day or wake up multiple times during the night, chances are your sleep quality is bad.
Having an inadequate quality of sleep can have repercussions on your health
Also, did you know that a lack of sleep increases the release of the appetite hormone?
Sleep deprivation can bring issues such as memory loss due to the augmentation of beta-amyloid, a brain protein fragment that accumulates in the brain, disrupting communication between brain cells and is the primary component of plaque characteristic of Alzheimer's disease.
It can increase the chances of developing chronic diseases, gaining weight, unbalancing your hormones, and having a higher level of stress and blood pressure.
Taking medication to sleep better is not the solution
It won’t resolve the real problem behind your bad sleep. But there are some things you can incorporate into your daily life to improve your sleep. Did you know that your eating habits can also affect your sleep quality? There are multiple nutrients that can be beneficial.
Melatonin — While you can take supplements to get it, it is unnecessary. You can find melatonin in beans, soy, oats, whole wheat foods, eggs, fish, and grapes.
Tryptophan — You can find tryptophan in high-protein foods such as turkey, chicken, salmon, eggs, milk, soy, nuts, and seeds. Tryptophan helps in the production of serotonin and melatonin.
Magnesium — Magnesium is really important for your overall health but also good for your sleep. You can get it in bananas, avocados, spinach, dark chocolate, seeds, tofu, and nuts.
GABA — There is a neurotransmitter called GABA that plays a role in sleep quality. Some good sources of GABA are broccoli, tomatoes, mushrooms, sweet potatoes, beans, and whole grains.
Tea — Drink tea containing valerian, chamomile, and lavender before going to bed. These are usually used to fight insomnia and help fall asleep.
Don’t forget the impact of your daily habits on your sleep
It might seem obvious but having too much caffeine and alcohol, especially at the end of the day, can perturb your sleep cycle and its quality.
You should try to avoid stressful and stimulating activities and electronic devices for at least one hour before going to bed.
You can also take good habits like going to bed and waking up at the same hour every day. Keep your room dark, quiet, and cool, and do enough exercise during the day, as long as it's not before going to sleep.
