THE IMPORTANCE OF NUTRITION IN RELATION TO SLEEP

High quality sleep during night depends on many factors such as what time we go to bed at night and for what time is the alarm clock set for in the morning, the level of physical activity we engage in, how many hours we spend on the sun and in a day light, time spent looking at phones, computer screens and other ‘blue light’ electronic devices. To cap it all, the food and drink combination that powers our body throughout the day is also another top and essential factor on the list.

The types of food we eat and nutrient-rich diet play some parts in the health of our brain, activity as well as our periods of sleep.

This shouldn’t come as a surprise as it has been quoted that "Eating a well-balanced diet and permitting the body to absorb appropriate nutrients gives the brain the chemical environment it needs to produce the neurotransmitters needed to maintain adequate sleep," and I couldn’t agree more. Nutrients we get from foods are so vital, this is because they serve as constituents of other minerals and proteins needed to create amino acids which are required during the sleeping process.

There is a relationship that exists between our eating and sleeping habits. Take for instance, when you overeat, there will be an increase in the rate at which you gain weight and sleep apnea, a disease characterized by abnormal breaks in breathing during sleep. For some individuals, their sleep can be disrupted due to the type of food they eat at night.

Eating natural unprocessed carbs, foods rich in vitamins, antioxidants, amino acids and protein can aid good night sleep.

Let’s look at Magnesium - Several minor studies that involve human subjects shows that dietary magnesium plays a crucial role in sleep. Magnesium is known to be an "anti-stress" mineral; this is due to its ability to calm the nerves and relax the muscles, which in turn help people to fall asleep. Magnesium intake can be increased by the consumption of certain types of food mostly green vegetables. Some other foods which are naturally endowed in magnesium include green leafy vegetables, whole grain cereals, lagumes like black beans and chickpeas, nuts and seafood to name a few.

Glucose - This blood sugar is partly derived from the carbohydrates we eat. Once we eat foods rich in carbohydrates, our digestive system plays its role by digesting and converting them into glucose, giving all their cells the energy they need to function.

How does this apply to sleep?

A lot of research reveals that lack of sleep has shown to increase blood sugar levels, which can increase the risk of diabetes. In addition, every time blood sugar levels are high; kidneys are trying to get rid-off the excess sugars through urination. This could be a problematic situation because you visit the bathroom all night long.

So try avoiding foods that are high in sugar, fatty foods and processed carbs as they will make you sleepy during the day, avoid caffeine and spicy food before bed and try to exercise more, not only will you prevent daytime fatigue, but you will release endorphins which will leave you feeling good about yourself.