The busy and grueling lifestyle we lead today can deteriorate the quality of our sleep. However, sleep is not a luxury; it is an absolute necessity that affects every aspect of our health.
Sound sleep is not just related to getting rested; it is also about maintaining cognitive function, emotional stability, immune health, and heart health. Here’s why sleep matters!
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares why sound sleep is important and some unique, nutrition-based tips to help improve our sleep quality beyond the basics.
Why Sound Sleep is Essential?
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Brain Detox and Mental Sharpness
As this occurs, the brain enters “clean-up mode,” clearing toxins and waste that have accumulated during the day. Such a natural detox through the glymphatic system is of paramount importance for preservation of mental sharpness and prevention of neurological diseases.
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Emotional Resilience and Stress Management
Sleep directly contributes to stress management and emotions. Good quality sleep improves the ability to handle daily stresses, whereas sleep deprivation tends to make people more reactive and stressed. Good rest guarantees better mood regulation and emotional balance.
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Helps Maintain Heart Health
It lowers the blood pressure when we sleep, giving the heart some rest. Due to this cycle being constantly broken, the individuals who have poor sleeping patterns are vulnerable to heart problems. A good sleeping pattern also aids in maintaining the heart rate, hence contributing to long-term cardiovascular benefits.
Ways to Improve Sleep Quality
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The Kiwi Before Bed:
Kiwi is another wonderful pre-sleep food, as it helps the body obtain serotonin and antioxidants that can ultimately lead to better quality sleep time and duration. Having an hour before sleep with one to two kiwis will make you sleep even faster so put this nutrient-rich fruit in your bedtime routine.
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Tart Cherry Juice for a Natural Melatonin Boost
Another natural source of the sleep-regulating hormone melatonin is tart cherries. Even a tiny glass of tart cherry juice in the evening improves both duration and quality of sleep based on its melatonin and antioxidant content.
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Circadian Fasting: Eating on a Schedule
Some ways to eat in tune with your rhythm enhance the quality of sleep. Generally, the last meal of the day ought to be a minimum of 3 hours in advance. That being said, since the digestive system is given a rest, circadian fasting can lead to higher-quality slumber because it makes it deeper, or indeed, more restful.
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Magnesium-Rich Foods for Muscle Relaxation
Magnesium is generally a natural muscle relaxant, which can be found in leafy greens, pumpkin seeds, and almonds. It calms the nervous system, and this mineral has always been affiliated with better sleep. Snacking on these magnesium-rich foods can help you drift off peacefully during the night.
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Wrap Yourself in a Weighted Blanket
Weighted blankets have an effect known as deep-touch pressure, which activates serotonin and melatonin, leading to relaxation. The mild sensation of being hugged by a weighted blanket reduces anxiety and allows for deeper sleep much more easily.
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Reduce the Thermostat to Maintain a Cooler Room
The perfect temperature for sleep quality is when the room temperature is between 60-67°F or 15-19°C. This will not only favor your entrance into REM but also when matched with emotional health and cognitive function. Lower temperatures will ensure that your body will now start giving the signal to rest, and your overall sleep quality will benefit from that.
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Try Pink Noise
While white noise is pretty popular, pink noises, such as rain or wind, have been shown to promote deeper sleep. An uninterrupted audio pattern of this nature more closely replicates the state of your natural environment and maybe what pushes your brain down into the deeper stages of sleep. Most sleep apps use pink noise as an option.
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Eat Breakfast with Protein
Few would think twice that the breakfast they eat in the morning affects their sleep-wake cycle. A high protein content in the morning, such as eggs or yogurt, helps level out blood sugars and promotes the natural circadian rhythm, which supports the body’s ability to sleep at night.
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Use Oils for Sleep:
Some oils are inherently sleep-inducing; some common examples include lavender, chamomile, and cedarwood. You can inhale them before retiring to bed or try adding a few drops to your pillow for a sleep-enhancing dormitory.
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4-7-8 Breathing Technique
The 4-7-8 breathing exercise is an exercise of inhaling for 4 seconds, holding for 7, and exhaling for 8. This easy technique discovered by Andrew Weil, MD, slows the heart rate and clears the mind as a relaxation technique.
While these tricks and tips can help individuals have a sound and undisturbed sleep, it is recommended to consult a specialist in case one is unable to have a sound sleep for long.
