Proper nutrition is essential for uninterrupted sleep. Those who have sleep problems pay attention to food. If sleep is not proper, depression will fill the body. Diseases will nest.
Nutritionist Khanam Umme Nahar of Samrita Hospital and Medical College has given details about what kind of food is needed for proper sleep.
Lack of sleep or lack of sleep inhibits glucose metabolism, increases stress hormone levels and inhibits protein synthesis in the body. Lack of adequate sleep impairs mental efficiency as well as overall well-being.
The biological system that regulates sleep and wakefulness is the circadian rhythm, which acts as a time regulator and helps induce sleep after a certain period of time.
Melatonin: Adequate secretion of melatonin, which is secreted in the dark, is essential for good sleep. Melatonin is a hormone produced in the pineal gland (an endocrine gland in the brain) that regulates the body’s circadian rhythms, or our sleep-wake system. Regulates body temperature and reduces inflammation. The pineal gland is not active during the day, it is active in the dark and melatonin is produced and released into the blood. Some foods naturally contain melatonin such as cherries, bananas, grapes, rice, whole grains, olive oil. So they help to induce sleep.
Blue light from mobile phones inhibits melatonin secretion. So the use of mobile phone should be stopped at least two hours before sleeping.
Sleep requires proper nutrition
Serotonin: Serotonin is a neurotransmitter, which acts as a precursor to melatonin. Serotonin helps regulate our mood. It also helps in sleeping, digestion of food properly. Serotonin comes from the amino acid tryptophan. Eating some tryptophan-rich foods before going to bed can help you sleep better. Foods that are high in tryptophan include: Nuts, legumes, cheese, meat, oats, beans, eggs.
Sunlight: Sufficient sunlight helps maintain normal levels of vitamin-D in the blood. Vitamin-D deficiency causes insomnia and sleep disturbances.
Magnesium: Lack of magnesium increases inflammation and oxidative stress in the body, which disrupts sleep and causes depression. Magnesium helps regulate neurotransmitters and melatonin keeps the mind calm and worry-free. Foods that are high in magnesium include spinach, bechi (flax and chia seeds), fish, dark chocolate, low-fat yogurt, bananas.