4 Ways To Improve Sleep
Sleep is one of the essential functions that enhance and recharges the body’s ability to perform different works. It also makes the body alert after you wake up and keeps you away from diseases too. Without sound sleep, brian does not function properly or at its best. Have you ever thought about food affecting the quality of sleep? or Ever went to bed by skipping meals and observed disturbed sleep? If yes, your thoughts are right on track. Either qualitatively or quantitatively food will affect the sleeping pattern.
Gut-Brain Axis —
Intestinal health has a very close relationship with our brain function. It is also known as the ‘Gut-Brain Axis’. It refers to the connection between your gut and brain. It is as simple as feeling butterflies in your stomach when you see something you love, or losing appetite when you are extremely stressed, and here is where your mind and stomach are connected.
Emerging evidence has suggested that a disrupted gut-brain axis or dysbiosis — A term used to indicate a disturbed gut microbiome may promote weight gain through changes in our metabolism, satiety control, and eating behaviors. Internal and external cues like circadian rhythms and eating patterns affect sleep. Research shows that the gut microbiome affects elements of cognitive function, brain development, memory formation, circadian rhythmicity, and mental health. When and what people eat can impact the composition, size, and daily rhythms of the gut microbiota. The changes in gut microbiota can lead to different intestinal metabolites. Therefore, changing the diet may potentially improve a person’s sleep.
Balancing the microorganisms in our gut is one of the most important ways to enhance sleep and overall health.
Ways to Improve your sleep —
- Include the following foods in your diet —
- Probiotics are fed by good bacteria in the gut and they can prevent gut inflammation and other intestinal disorders. Fermented foods are natural sources of probiotics through diet. Fermented vegetables, kefir, kimchi, kombucha, miso, sauerkraut, tempeh, and yogurt are examples of fermented foods.
- Probiotics feed on non-digestible carbohydrates known as prebiotics. Prebiotics encourages gut bacteria to multiply. These help microbes become tolerant to certain environmental conditions, including pH, and temperature changes. Prebiotics-rich foods are whole grains, high fiber vegetables, fruits, nuts, seeds, etc.
- Plant-based diets are best to balance healthy microbes in the gut. Several studies also suggest that there is a significant difference between the gut microbiome of vegetarians and those of people who eat meat. Due to high levels of prebiotic fiber, a vegetarian diet may improve gut health.
2. Avoid these in your day-to-day life —
- Eat less/ avoid artificial sweeteners and added sugars through diet as they may cause gut dysbiosis which is an imbalance of gut microbes. Some studies suggested that the western diet is full of sugars and fat and less fiber which negatively affects the gut microbiome and influences the brain and behavior. Some studies have also proven that artificial sweeteners have been linked to increasing the bacteria that cause metabolic diseases.
- Psychological stresses can disrupt the microorganisms in the intestines even during short periods of stress. Stress is mostly caused by psychological, and environmental such as extreme hot or cold, sleep deprivation, and disruption of the circadian rhythm. Some of the stress management techniques include yoga, meditation, and regular physical activity. A good diet and sound sleep can reduce stress levels to great extent.
- Antibiotics are damaging to gut microbiota and immunity. Although they combat bacterial infections, some reports say that even 6 months after their use, the gut still lacks several species of beneficial bacteria. Avoid smoking as it might also later intestinal flora by increasing potentially harmful microorganisms and decreasing beneficial bacteria levels.
3. Exercise regularly —
Regular exercise can contribute to good heart health and weight loss. Research has found that body composition also greatly affects the gut microbiome and ultimately sleep.
4. Calming foods to take before bedtime —
- Almonds and walnuts contain the hormone melatonin which regulates the internal clock and signals to prepare for sleep.
- Chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
- Passionflower tea is a herbal tea that has been traditionally used to treat several health ailments. Additionally, it has been studied for its potential to reduce anxiety. The same antioxidants present in chamomile might be responsible for this action.
- Dairy products such as milk and yogurt are known as good sources of tryptophan and can boost serotonin levels.
- Other sources of tryptophan and melatonin are bananas, oats, cottage cheese, etc.
To achieve good sleep on all days it is always suggested to eat before 2 to 3 hours of sleep. Sleeping immediately after eating may cause digestive issues such as acid reflux and disturbed sleep. It is not through single food that you change your sleeping pattern but a combination of diet and lifestyle changes can lead to healthy sleeping patterns. A balanced diet, optimum hydration, regular exercise, and reduced stress together can reduce insomnia and increase overall performance.
References:
https://www.medicalnewstoday.com/articles/how-gut-microbes-contribute-to-good-sleep
https://www.livescience.com/the-gut-brain-axis
https://www.medicalnewstoday.com/articles/325293
https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
