Monthly e-Newsletter

Published on : 11/28/24

Nutrition significantly impacts sleep quality, with nutrients like magnesium, tryptophan, and melatonin promoting better rest. A calming bedtime routine – such as reading or mediating helps signal to the body that it is time to relax. Managing stress and anxiety through mindfulness and physical activity also contribute to more restorative sleep.

SLEEPING STAGES AND ITS MECHANISMS

Sleep consists of distinct stages, including non-rapid eye movement and rapid eye movement, which play a role in physical restoration and cognitive function like memory consolidation. An average sleep cycle lasts about 90 minutes. Ideally, you need four to six cycles of sleep every 24 hours to feel fresh and rested.

Non-Rapid Eye Movement (Non-REM)

1. Stage 1 (N1)

It is the lightest sleep, lasting a few minutes. It marks the transition from wakefulness to sleep, with decreased muscle activity and slow movement.

2. Stage 2 (N2)

It lasts about 20 minutes and makes up around 50% of total sleep time.

3. Stage 3 (N3)

It is known deep sleep, it is essential for physical recovery and overall health. It is characterised by slow delta waves, awakening during this stage is difficult, highlighting its role in immunity and hormonal balance,

Rapid Eye Movement (REM)

It begins about 90 minutes after falling asleep and occurs multiple times, with longer episodes each time. It features rapid eye movements and vivid dreams. REM sleep aids in memory consolidation and emotional regulation, while the body experiences temporary muscle paralysis to prevent acting out dreams.

NUTRIENTS THAT CAN HELP IMPROVE SLEEP QUALITY

1. Melatonin

It is a hormone that regulates sleep-wake cycles and is naturally produced in the body. Supplement typically range from 2 mg to 5 mg, but it it best not to exceed 10 mg daily to avoid excessive sleepiness and other side effects. Natural sources include:

1 medium-sized banana (about 118 grams) - offers approximately 65% of daily requirement.
A handful of walnuts or pistachios (about 28 grams) - provides approximately 6% of the daily requirement.

2. Vitamin B6

As known as pyridoxine, is crucial for promoting better sleep by converting tryptophan to serotonin, which regulates sleep and calmness. It also aids melatonin synthesis and can reduce anxiety and stress. The recommended daily intake is 1.3 to 2 mg for adults and 0.5-1.3 mg for children. Some studies suggest that sufficient intake of vitamin B6 may enhance overall sleep quality, leading to longer and more restorative sleep. Food sources include:

A palm-sized of poultry or fish (about 85 grams) - provides 0.6 mg of vitamin B6
A cup of chickpeas (240 grams) - provides 1.1 mg of vitamin B6
A cup of fortified cereals (240 grams) - provides 0.5 to 2 mg of vitamin B6

3. Omega-3 Fatty Acid

It is essential fats obtained from the diet, can improve sleep by enhancing melatonin production and reducing inflammation. They support brain health and can alleviate anxiety and depression, promoting relaxation. It is recommended to consume at least two servings of fatty fish weekly or take omega-3 supplement if dietary intake is insufficient. Sources include:

100 grams of salmon - provides 2260 mg of omega-3 fatty acid, which fulfils 140% of your daily requirement
1 tablespoon of flaxseeds - provides 2350 mg omega-3, which fulfils 150% of your daily requirement

STRATEGIES TO IMPROVE SLEEPING QUALITY

1. Balanced Diet

A balanced diet is essential for overall health and can significantly impact sleep quality. To promote better sleep, focus on incorporating a variety of foods rich in essential nutrients.

Fruits and vegetables provide vital vitamins, minerals, and antioxidants that support health and promote relaxation.
Whole grains, such as brown rice, quinoa, and whole wheat bread are rich in fibre and can help stabilise blood sugar levels, preventing nighttime awakenings.
Lean proteins, including fish, poultry, beans and legumes, supply amino acids like tryptophan, which are crucial to produce serotonin and melatonin.
Healthy fats from sources like fatty fish and nuts offer omega-3 fatty acids that posses anti-inflammatory properties and support brain health.

2. Limit Caffeine and Nicotine

Caffeine and nicotine are stimulants that can interfere with your ability to fall asleep and stay asleep.

Caffeine can be found in coffee, tea, chocolate and some soft drinks. Caffeine can disrupt sleep if consumed in the afternoon and evening. Aim to limit or eliminate caffeine at least 6 hours before bedtime.
Smoking or using nicotine products increases alertness and can disrupt sleep patterns, interfere with REM sleep, and lead to grogginess.

3. Avoid Heavy Meals Before Bed

Eating large or heavy meals before bedtime can cause discomfort and indigestion. Aim to have your last meal 2-3 hours before bed. If you're hungry, choose light snacks like yogurt, a banana, or a handful of nuts.

4. Hydration

Staying hydrated is important for overall health, but timing matters. Drink plenty of water throughout the day, but limit fluid intake in the hour or two before bed to reduce nighttime bathroom trips.

5. Limit Alcohol Consumption

While alcohol may initially promote sleepiness, it disrupts sleep later in the night. Consume it in moderation and avoid drinking to bedtime, as it can interfere with REM sleep and reduce overall sleep quality.

DID YOU KNOW?

Using devices like smartphones, tablets, and computer that emit blue light before bed can negatively impact sleep quality. Blue light can inhibit the production of melatonin, the hormone that regulates sleep, making it more difficult to fall asleep and stay asleep. Reducing screen time before bedtime and using blue light filters on devices can help improve sleep quality.

EASY RECIPE FOR IMPROVING SLEEP PROBLEM

Salmon and Chickpea Salad

Prep Time	Cook Time	Total Time	Serving	Calories
min	min	min	2	kcal

Ingredients

Cooked salmon - 100 grams
Cooked chickpeas - 1 cup
Mixed greens - 1 cup
Avocado (sliced) - 1/4 piece
Olive oil - 1 tbsp
Lemon (juiced) - 1/2 piece
Salt and pepper - A pinch

Instructions

1. Combine the mixed greens and chickpeas in a bowl.

2. Flake the cooked salmon and add it to the salad.

3. Top with avocado slices.

4. Drizzle with olive oil and lemon juice, then season with salt and pepper.

5. Toss gently and serve immediately.

Banana and Walnut Overnight Oats

Prep Time	Cook Time	Total Time	Serving	Calories
min	min	min	2	kcal

Ingredients

Rolled oats - 1/2 cup
Any milk of your choice - 1 cup
Medium-sized banana (sliced) - 1
Walnut (chopped) - 1/4 cup
Chia seeds - 1 tbsp
Honey or maple syrup - 1 tsp
Ground cinnamon - A pinch

Instructions

1. Combine the rolled oats and any milk of your choice in a bowl. Stir well.

2. Add the sliced banana, chopped walnuts, chia seeds and honey or maple syrup, and cinnamon.

3. Mix until well combined, then cover and refrigerate overnight.

4. In the morning, give it good stir and enjoy.

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