We all are familiar and aware of the importance of sleep to maintain the health. Sleep plays a vital role and an adequate amount of sleep is important for mental as well as physical well being. Sleep helps the body and mind to function properly during the day. Lack of sleep is associated with abnormal brain function and when sleep deprivation becomes frequent, it triggers the symptoms of various health conditions.
Multiple studies have reported that there is a strong link between what we eat and the quality of sleep. Dietary composition with a focus on the components of diet has been observed to influence the sleep duration, quality of sleep and behavior. One study reported that diet with low fiber, high saturated fat, sugar intake is associated with less restorative sleep. Another study reported that a high carbohydrate diet is associated with poor quality of sleep.
Also, lack of sleep leads to overeating which results in unhealthy dietary pattern and can make an individual obese. One of the causes of overeating is that sleep influences levels of hunger signaling hormones, namely ghrelin and leptin. Ghrelin indicates hunger, whereas leptin indicates satiety. Lack of sleep affects the level of these hormones and causes an increase in ghrelin and a decrease in leptin. As a result, an induced overeating behavior.
Some of the foods and drinks that can screw up beauty sleep:
For centuries, caffeine is one of the most popular means that has the ability to manipulate the psychological and mental state. Consumption of caffeine can affect the sleep pattern drastically and when it is consumed near to the bed time, it can screw up beauty sleep. For a long time, when an individual feels sleepy and needs to be alert wakeful, he or she is more likely to prepare a coffee as it contains caffeine that helps to stay alert and postpone sleep. Caffeine is a drug that acts as a stimulant and it is found in many foods and drinks that are used in everyday life and some of the foods and drinks that contain caffeine include coffee, tea, chocolate, and cola drinks.
Researchers suggest that caffeine can make it difficult for an individual to fall asleep and can also cause a person to sleep lightly. There is recommended to avoid consumption of caffeine for 4 hours before going to sleep. Caffeine increases sleep latency and reduces sleep efficiency. Although caffeine may compensate sleepiness during daytime, it causes sleep disturbance. Primarily caffeine promotes wakefulness due to its effect on adenosine. Consumption of caffeine is responsible for the altered expression of sleep homeostatic pressure.
2. Spicy food
There is evidence that proves that the consumption of spicy food is associated with poor sleep quality and reduced sleep. The reason behind this correlation is that consuming spicy food close to the bedtime can set off gastroesophageal reflux which can result in disrupt sleep. Heartburn or gastroesophageal reflux is associated with disrupt sleep pattern. Most of the patients having heartburn experience problems with sleep and they usually awakens at midnight.
The effects and symptoms of reflux differ from those during the day and this is due to psychological changes that take place during the onset of sleep. There is a considerable evidence that indicates that gastroesophageal reflux affects the physiology of normal sleep and causes sleep disturbance, results in poor quality sleep.
Consumption of alcohol can affect the length as well as the quality of a person’s sleep. Most of us believe that consumption of alcohol promotes sleep because consuming alcohol makes an individual fall asleep more quickly. But, many researchers have reported that although drinking alcohol help in falling asleep quickly, it disturbs the sleep cycle and causes a various sleep disorder, as a result of poor quality of sleep.
Certain researchers have analyzed the effect of alcohol on first and second half of the night time sleep period and it was observed that higher alcohol doses lead to increased wake periods occurring during the second half of the sleep period. Although consumption of alcohol can make a person fall asleep, it has a disruptive effect on the rest of the night which is characterized by fragmented sleep and frequent awakenings. Also, consumption of alcohol is associated with various sleep disorders and the most common sleep disorders include insomnia and sleep apnea. Insomnia is characterized by the condition in which an individual finds difficulty falling asleep, waking up early in the morning and finds difficulty in falling asleep again. Sleep apnea is a sleeping disorder in which the breathing repeatedly stops and start.
4. Tobacco smoke
Smoking habit is closely related to the development of sleep disorders. Researchers suggest it is observed that people who smoke are more likely to complain about difficulty falling asleep and maintaining sleep and these disturbances are due to the stimulating effect of nicotine. Nicotine is the most powerful and addictive drug. Smoking increases the odds of sleep disturbances such as insufficient sleep, difficulty in initiating or maintaining sleep, short sleep duration, early morning awakenings, and excessive daytime sleepiness.
There are a number of factors that are known to be associated with the occurrence of sleep disorders such as age, gender, socioeconomic status, and psychiatric co-morbidity and smoking is known to have an influence on some of the factors. Therefore, it can be stated that there is a relationship between smoking and experiencing poor quality of sleep.
Annie is the oldest writer at Cheap Medicine Shop and is the subject and publishing expert. She has a graduate degree in medicines along with a diploma in creative writing.