Do you often feel fatigued? Is it common for you to toss and turn in bed or struggle to fall asleep? If your answer is yes, your sleep quality is poor and we all are aware of the impact of poor sleep on our day-to-day activities, from irritation to mood swings. But, what most of us don’t know is that it also leads to severe health issues because proper sleep plays a vital role in enhancing immunity, increasing energy levels, regulating blood pressure, supporting proper digestion and managing stress. So, let us explore how quality sleep enhances nutrition and what you can do to sleep naturally.
Quality sleep and nutrition
Quality sleep and nutrition are interdependent, which simply means one directly impacts the other. For example, poor-quality sleep disturbs the balance between hormones that regulate hunger and appetite. This means if you get poor sleep, you will crave high-calorie food, which will increase your weight and also lead to metabolic issues over time. Poor quality sleep also affects the absorption of essential nutrients from food, as when we sleep, our body performs crucial repair and regenerative processes, which also include the absorption of nutrients from food. Inadequate sleep damages the absorption process, leading to vitamin and mineral deficiency in your body. Similarly, nutrition affects our sleep, which we will discuss in the next section.
Why you can’t sleep?
Some of the top reasons why you feel difficulty in getting a good quality sleep are as follows.
1. Minerals deficiency
You can face problems in sleeping if your body is deficient in minerals such as calcium, magnesium, and potassium, but it doesn’t mean that you start taking supplements. Instead of it, eat food rich in these minerals. For magnesium, you can take foods such as pumpkin seeds, cashew nuts, bananas, almonds, and peanuts at night, but in an amount that doesn’t make you feel heavy or bloated. Similarly to calcium, you can consider taking organic milk with turmeric, ghee and black pepper one hour before sleeping.
2. Stress
If you consult the best dietitian in India and tell them that you are facing issues with sleeping, they are likely to ask you about your stress levels at work and in general. And the reason behind this is high cortisol, or stress hormone, which significantly affects sleep. Normally, cortisol levels are lower at 2 am and peak around 8 am. So, if you find yourself waking at 2 am, it means your cortisol levels got high during that time. In such a situation, the best is to breathe – Inhale, Exhale and Hold. Start by inhaling for five seconds and then exhaling for five seconds, and follow this sequence for 30 repetitions. After that, consider holding your breath after each inhaling and exhaling cycle. Also, take vitamin D from the sun to help the pineal gland release the melatonin hormone automatically.
*Melatonin hormone is secreted by our pineal gland in response to darkness, and it is responsible for managing our sleep and wake cycle.*
3. Digestion issues
Acidity, gas, flatulence and heaviness make it difficult to sleep at night. So, take a light meal at night and avoid munching after dinner. Also, avoid eating food that is prepared outside as they have high sugar, salt and spices, which can make you feel heavy and bloated. Though it’s not bad to eat outside once in a while, keep in mind that regular eating may disturb your sleep. Eating foods that are high in protein and fats can also disturb your sleep, so take fats and protein-rich food during the day. Also, stay away from taking caffeine or chocolate before going to bed, as they are stimulants and can hinder your sleep.
4. High Pulse rate
A high pulse rate is a condition that happens when your heart beats faster than normal. And it is also one of the reasons that you can’t sleep at night. When we eat sugary food, potassium gets depleted, leading to an increase in the pulse rate. So, to maintain optimum potassium levels in your body, consider eating food rich in potassium, such as green leafy vegetables. However, if you experience bloating or other digestive issues, consider steaming or lightly cooking them. Moreover, consuming acidic food at night can lead to high PH levels in your body, increasing your pulse rate. So, do not take acidic food at night. You can also massage your heels with desi ghee at night as it aids in blood circulation, thus regulating the pulse rate, which can help in sleeping.
5. Hot flashes
It is a common condition that happens mostly during menopause and causes sleep disruption. Hot flashes are related to the change in hormones, especially estrogen and progesterone. Therefore, during menopause, one should take foods that are rich in calcium and vitamin E and complete the Iodine content in the body.
6. Sinus
Sinus blocks the nose, causing symptoms similar to cold and cough. This respiratory problem hinders sleep and causes discomfort at night. So, if your sinus is causing you sleep problems, avoid dairy products, especially milk, as it worsens the sinus. You can consider taking garlic as it helps with the sinus problem. Lavleen Kaur, a top dietitian in India, recommends applying ginger garlic paste on the nostrils to relieve oneself from the symptoms of sinus and sleep peacefully.
7. Restless leg syndrome
Restless leg syndrome is a condition in which you have a very strong urge to move your legs and can’t sleep. It is associated with the loss of vitamin B, which results from a diet high in refined foods and low in protein. Omega-rich food such as fish, nuts and seeds can help you resolve this condition and have a good sleep.
8. Frequent urination
Frequent urination is common among diabetic patients due to insulin resistance. But many healthy people, especially those who drink more water in the evening, have to take frequent trips to the washroom during the night, which disrupts their sleep. During menopause, the imbalance between estrogen and progestogen also leads to frequent urination. So, don’t drink too much water after 7 pm if you want to minimise your trips to the bathroom.
9. Sleep Apnea
In sleep Apnea, nostrils get thick, hindering breath and causing sleep problems. The main reason behind this is insulin resistance or nostril issues. So, take a well-balanced diet which contains all the essential vitamins and minerals such as calcium, potassium and magnesium.
10. Gadzets
Excessive use of gadgets such as mobile phones, laptops and television all day and seeing digital screens before sleeping stops the Melatonin hormone from switching on at night. Also, electromagnetic frequencies emitted by digital devices interfere with the natural production of melatonin hormone. So, limit your screen time and avoid using gadgets one hour before going to sleep. Reading a book can also help you relax and get a good quality sleep.
Final words
No matter how tired you are, a good sleep can help you rejuvenate, making you feel refreshed in the morning. So, it is important to have a good quality sleep. Keep the above points in mind if you are struggling with falling asleep. And don’t say to yourself negative things such as I don’t feel like sleeping. Stay positive and live a healthy life!