Sleep and diet | Sleep disorders | Things that affect sleep | Causes |Tips | Relief |
SLEEP AND DIET
Peaceful sleep is much needed for a person, since poor sleep can affect your work, concentration and mood changes. A normal person needs an average of 7-9 hours of sleep in a day. Too much or too little sleep can leave a person tired and irritable.
SLEEP DISORDERS:
- Insomnia- Insomnia (lack of sleep) can be caused due to anxiety, depression or stress but focusing on nutrition and other aspects of sleep hygiene can also help
- Sleep apnea – A potentially serious sleep disorder in which a pattern of loud snoring after which the person stops breathing and awakens. It is common in obese people.
THINGS THAT AFFECT SLEEP:
- Eating too much or too little – A light snack at night can promote sleep but too much eating can cause discomfort and sleep disturbances.
- Higher Caffeine intake- Avoiding caffeine in the evening and night can help from insomnia
- High fat meal in the late evening or night- High fat meal in the night can lead to indigestion and heartburn
- Heavy meals at night- Heavy meals at night may result in heartburn and acid reflux thereby resulting in improper sleep.
- Drinking fluids close to bedtime- Drinking too many fluids at night may result in frequent visits to the bathroom and hence waking up often
- Excess Alcohol- Excess alcohol can worsen insomnia and can also cause dehydration.
SOME TIPS TO ACHIEVE GOOD SLEEP:
- Milk and honey promote sleep.
- Exercise regularly. Do not exercise 2 to 3 hours before bedtime.
- Don’t take long naps during the day
- Eat proper meals regularly.
- Avoid caffeine after lunch.
- Quitting smoking 1 or 2 hrs before bedtime will help with good sleep
- A warm bath, few minutes of reading, soothing music or meditating are all useful.
- Keep your bedroom dark and quiet.
- Do not keep television in your bed room.
- Wear night clothes that are loose and comfortable.
- Involve 30mins after dinner in writing down problems and possible solutions to keep your mind calm.
CAUSES OF SLEEP DISORDERS:
- Anxiety
- Depression
- Stress
- Obesity
- Muscle cramps