Are You Sleep Deprived ?

Geeta Rao By Geeta Rao, 29th Mar 2014 | Follow this author | RSS Feed
Posted in Wikinut>Health>General Health>Wellness

Just as we require food, air and water for survival we also need sufficient hours of sleep for our physical and mental well-being.

Insomnia A Growing Problem.

As human beings we require at least 7-8 hours of uninterrupted sleep daily. But, due to modern lifestyle, busy work schedules, stress, anxiety depression and heavy partying many of us have become victims of insomnia. People invest very less time in sleep and devote more time for their professional life to meet the growing demands of life. A sound sleep makes us feel refreshed the next morning when we get up and re-vitalises our body. Research states that 1 in every 2 Indians is deprived of adequate hours of sleep. The requirement of sleep for adults is 7 to 8 hours while children require at least 10hrs of sleep daily. Sleep deprivation results in headache and fatigue which will reduce our concentration level and lead to poor performance be it studies or work. Insufficient sleep can cause both physical and mental health problems in the long run.
The symptoms of insomnia means inability to sleep, frequent breaks during sleep, and not being able to sleep again or waking up too early in the morning. The ratio of women suffering from this disorder is higher compared to that of men, especially working women suffer from chronic insomnia. To have a good undisturbed sleep we have to first calm down our mind and thinking and not rev it up and which can be done through meditation.
Our diet also plays an important role in our sleep. What you eat affects your sleep. Some food slows down nerve traffic and calms the brain and helps us to sleep well these are called sleepers. Whereas, some foods perk up the brain and keep us awake such foods are called wakers. Sleepers contain tryptophan, an amino acid that which produces sleep inducing substances like serotonin and melatonin. Food which is rich in tryptophan helps us to have good sleep.
Sleep inducing foods should contain moderate amounts of carbohydrates with some protein. Carbohydrate acts as a stimulant for the release of insulin which clears amino acids that compete with tryptophan. Protein contributes tryptophan directly to the brain. Snooze food includes dairy products like paneer or cottage cheese, milk , curd, meat, poultry or seafood, whole grains vegetables and pulses including soyabeans. However, these foods must not contain much fat and spices for they interfere with sleep.
Calcium helps our brain to use tryptophan, this explains the soporific effect of a glass of milk at bedtime. Foods which keep us awake contain caffeine and they are found in tea, coffee, colas and chocolates. Wakers are useful for students who study at night and nightshift employees. A meal which is rich in protein without carbohydrates contains amino acid tyrosine which perks up the brain. Avoid snacks which are rich in carbohydrates and high in sugar because it is less likely to help you sleep. It will raise blood sugar and inhibit sleep. But, when blood sugar drops you might wake up and not be able to fall back asleep. You will also miss out on the sleep inducing affects of tryptophan.
Some children are glued to T.V sets and devote less time to play, studies and social interaction. Television viewing blocks the production of melatonin the sleep hormone which is produced around 9.pm and induces sleep. Television watching causes sleep deficit and can hamper their performance in school. Excessive T.V viewing also induces passivity and weakens thinking skills, creativity and the development of language skills in children.
Eat dinner around 9.pm and have a light dinner. Avoid heavy dinner for the digestive system will have to work a lot which can cause frequent awakenings and disturbed sleep. Use less quantity of fat in food for if there is more fat it will slow down digestion and rumblings may keep you awake. Minimise spices for seasoning if you are suffering from hyperacidity. Have a glass of warm milk while going to bed. However, avoid bedtime snacks which contain grains or sugar.



Tags

Insomnia Cure, Insomnia Symptoms, Sleep Disorder

Meet the author

author avatar Geeta Rao
I have a passion for writing articles. I mostly write on health and wellness and religion.

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