Are you a Night Owl? Combat Insomnia
Insomnia is a sleep disorder, trouble falling sleep. It can be caused due to unhealthy lifestyle, chronic diseases, medications and psychological problems like anxiety, depression. Some people suffer short term insomnia, and some suffer long-term insomnia. Elder people are the most who suffer from Insomnia
Short term insomnia may be due to change in sleeping environment or any other sudden encounter of acute illness or emotional disturbance and can overcome by correcting the disruptive factor. Short term untreated may lead to long term insomnia, which needs need to be identified and corrected with professional help. Quality and duration of sleep varies from person to person, some may just need 5-6 hrs of quality sleep where as some may need longer 8-10 hrs in a day.</p?
Practicing Un healthy eating pattern affects sleep. According to National sleep foundation, excessive caffeine intake showed at least one symptom of insomnia. Eating heavy meals, alcohol and drinking tea, coffee before bed can disrupt sleep. According to studies, low calorie diet or nutrient insufficient diet can trigger insomnia. Lower levels or deficiency of tryptophan will decrease serotonin levels. Lower levels of serotonin may cause depression, anxiety, disturbed sleep.
Studies reveal that,long term effects of sleep disorders are associated increasing risk of Hypertension, Stroke, Diabetes and obesity.Boosting serotonin is important, a chemical and neurotransmitter which regulates sleep. Serotonin is made of an essential amino acid tryptophan in the human body.
Certain foods like banana, kiwis, oats, milk, yoghurt, cheese, nuts, cherries, prunes, green leafy vegetables which are packed with amino acid called tryptophan, magnesium, calcium, vitamin c, melatonin, folate and B vitamins increase serotonin levels. Research shown that, Kiwis, Oats, cherries and nuts especially almonds, walnuts, pistachios are naturally rich in vitamin C, melatonin, tryptophan which helps in relaxing body and inducing good sleep. Magnesium and tryptophan helps in muscle relaxation and nerve function. Combining exercise, along with healthy diet will increase serotonin levels which will help in combating insomnia.