Sleep and Nutrition: Explore the Link

Nutrition and sleep are two critical determinants of good health. However, often we overlook their complex and interconnected relationship. Sleep quality is significantly influenced by what we eat and certain foods and drinks can make getting to achieve a sound sleep easier or harder. At the same time, getting enough sleep is associated with maintaining optimum health and helping people lose weight. By understanding how sleep and nutrition are connected, we can eat smarter, sleep better, and live a healthier lifestyle. In the aftermath of the COVID-19 pandemic, doctors saw a spike in patients complaining of insomnia and other sleep disorders, according to a report. According to Dr. Cijith Sreedhar, CMO of Prakriti Shakti - Clinic of Natural Medicine by CGH Earth, "Sleep disturbances are becoming very common post-Covid, and there is no universal approach to dealing with them."?

Sound sleep is crucial

Modern life is often so hectic that you barely have time to stop and rest. Sleeping well on a regular basis can seem like a distant dream. The importance of sleep for good health is equal to that of diet and exercise. Sleep is as essential to our daily lives. Our brains continue to work even when we sleep, even though our bodies may seem to be resting. Sleep is essential to a healthy brain and body. Getting enough sleep improves brain performance, mood, and health. Sleep deprivation is associated with a number of diseases and disorders. Dementia, heart disease, stroke, and obesity are a few of them.

In general, most adults need between seven and nine hours of sleep per night. Despite this, up to 35% of Americans don't get enough sleep. A 2016 study from Bengaluru, India found that 33% of adults struggle with chronic insomnia. Another review found that between 30% and 48% of older adults suffer from insomnia. There is a 40% higher lifetime risk of insomnia for women than for men. Approximately 15-30% of males and 10-30% of females suffer from obstructive sleep apnea (OSA).?It is important to keep these statistics in mind.

Benefits of good sleep

Studies have found that short sleep - defined as sleeping fewer than 7 hours per night - is associated with weight gain and a higher body mass index (BMI). The brain benefits from sleep in a variety of ways. Sleep deprivation negatively impacts cognition, concentration, productivity, and performance. Sports performance can be enhanced by sleep. It has been shown in numerous studies that adequate sleep enhances fine motor skills, reaction time, muscular power, muscular endurance, and problem-solving abilities.

Heart disease may be exacerbated by poor sleep quality and duration.?An analysis of 19 studies found that sleeping fewer than 7 hours per day increased the risk of dying from heart disease by 13%.??According to another study, each 1-hour reduction in sleep was associated with a 6% increase in mortality and cardiovascular disease among people with 7 hours of sleep. Sleep deprivation increases the risk of type 2 diabetes and insulin resistance, which is when your body is unable to use insulin properly.?According to an analysis of 36 studies involving over 1 million participants, very short sleep (less than 5 hours) and short sleep (less than 6 hours) increased the risk of type 2 diabetes by 48% and 18%, respectively.

Poor sleep quality and sleeping disorders are strongly linked to mental health concerns, such as depression.?A study of 2,672 participants found that those with anxiety and depression reported poorer sleep scores than those without.?Sleeping disorders like insomnia or obstructive sleep apnea are also associated with higher rates of depression as reported by other studies. Sleep deprivation impairs immune function. One study found that people who slept fewer than 5 hours per night were 4.5 times more likely to develop a cold than those who slept more than 7 hours.?

What is the impact of nutrition on sleep?

In both children and adults, there is a growing body of information regarding the influence of sleep duration and quality on food choice and consumption. It is generally agreed that a balanced diet consisting largely of vegetables and fruits can provide the recommended daily intake of vitamins and nutrients. In addition, it can promote a healthy weight. Nutrition plays a central role in enabling almost all bodily systems and processes by providing an adequate amount of vitamins and minerals.?Sleep is strongly associated with adequate nutrient intake. Sleep problems were found to be associated with nutrient deficiencies such as calcium, magnesium, and vitamins A, C, D, E, and K in a large study. Despite the fact that this study does not prove cause-and-effect, it suggests that diet could affect sleep-related hormonal pathways.

It is also possible for high-carbohydrate meals with high glycemic indexes to affect one's energy level and sleep quality. Drowsiness is often associated with carbohydrate-rich meals. Sleep quality can also be affected by high-carbohydrate meals. The amount of deep sleep you get is reduced when you consume large amounts of carbohydrates at night. Sleep quality is negatively impacted by frequent consumption of energy drinks and sugar-sweetened beverages. According to one study, food choices during the day affected sleep for a group of healthy adults over a period of five nights. The first four days of the study participants' diets were chosen by the researchers, but the final day was not. It was found that participants who ate less fiber, more saturated fat, and more sugar throughout the day slept lighter and more restlessly throughout the night.

A lack of sleep is linked to eating more overall, poor diet quality, and a higher risk of obesity and metabolic disease. Psychological factors (such as fatigue and making poor food choices) play a role in these problems, but metabolic processes such as the release of hunger hormones when sleep-deprived also contribute.

The impact of sleep on nutritional outcomes

Multiple studies have linked inadequate sleep to an increased risk of obesity. Sleep deprivation has also been linked to a larger waist circumference, a risk factor for heart disease. People who aren't getting enough sleep are more likely to increase their food consumption without increasing their energy expenditure. Moreover, sleep deprivation appears to provoke a preference for high-calorie foods with less nutritional value and a greater likelihood of weight gain. The poor nutritional choices associated with sleep deprivation are thought to be caused by certain hormones. Even short periods of inadequate sleep disrupt leptin and ghrelin production, hormones that regulate appetite and hunger.

A dietary habit that improves sleep

Several types of diets can provide the nutritional balance necessary for good sleep, and some have been studied more closely for their effect on sleep. Plant-based Mediterranean diets, which incorporate lean meats and high-fiber foods, have been found to enhance heart health and sleep. Dietary Approaches to Stop Hypertension (DASH) focuses on whole foods, high in fiber, potassium, and magnesium, and reduces salt and saturated fats. According to research, people who closely follow the DASH diet report better sleep than those who don't.

Caffeine intake (and when you get it) should be monitored. Caffeine increases adrenaline and blocks the brain chemicals that tell our bodies to sleep, making us feel more alert. Most sleep guides suggest limiting caffeine in the afternoon and evening hours because caffeine can stay in the bloodstream for up to six hours after consumption. One of the first things to consider if you want to improve your sleep is how much and when you drink caffeine throughout the day.

Don't drink before bed. Healthy people who drink alcohol fall asleep more quickly and sleep deeper initially. Nevertheless, alcohol can wake people up during crucial and restorative sleep stages when it wears off. If used regularly, alcohol can also worsen sleep apnea symptoms and increase your likelihood of sleepwalking, sleep talking, and memory loss.

It is advisable to avoid spicy foods three hours before bedtime. You should also avoid tomato sauce and other acidic foods that cause heartburn or indigestion. Charlene E. Gamaldo, M.D., a sleep expert at Johns Hopkins, says eating spicy food can cause heartburn, which may affect your sleep. Acid reflux usually worsens when you lie down. Your sleep apnea symptoms may worsen if your airway is irritated by backed-up acid.

Reduce your sugar intake. Generally speaking, limiting sugar consumption, especially added sugars, is associated with better health. The National Sleep Foundation suggests that watching your sugar intake can improve sleep too.

There are several foods and drinks that may be helpful. It is because they contain melatonin and serotonin, which regulate sleep. Several foods and drinks contain antioxidants and nutrients that enhance sleep by assisting you to fall asleep faster or stay asleep longer, such as magnesium and melatonin.

Sleep hygiene improvements also include making sure the bedroom is dark and quiet, avoiding screen time for an hour beforehand, getting daily daylight exposure, and exercising moderately.