World sleep day: insomnia has become a big challenge to get 25 years of sleep in a life time

 

Mobilenews24x7 Bureau

Sleep on the worries instead sleeping with the worries. Some  experts say but is that possible in all the cases? Answer is a Capital NO.

If the average night’s sleep is eight hours (ie one third of a day), one sleeps for one third of one’s life. If you live, say, 75 years, that’s 25 years asleep, or 9,125 days.

Sleeplessness or Insomnia has been on the rise and slowly getting chronic in many cases.  And that is bad news as sleep is like a tiny holiday for the body to make it ready for the next day’s work.

Sleep plays an important part in the rhythm of our daily lives, in correcting the certain imbalances that occur in our brain, while we are awake. If this cycle is disturbed, it affects our entire being.

Sleep on the worries instead sleeping with the worries. Some  experts say but is that possible in all the cases.

What a telling example regarding like the relationship between good sleep and good health is well established, the relationship between what you eat and how well you sleep is also very clear. There are rules to eating right for sleeping well.

So whatever the cause, very often just restructuring your  food what you eat and how you eat it can help a lot

Don’t eat very little all day and go berserk at night. Avoid high-fat meals and big servings at dinner as they rev up the digestive system and all the gas production and consequent rumblings may keep you awake and grumbling.

Sleeping on a distended belly filled with food pushes the stomach up and with it the diaphragm, leaving less space for the lungs which may cause trouble breathing and disturb your sleep quality.

 

Avoid rich and spicy foods at dinner time as they may induce heartburn and can worsen acid reflux leading to more breathing trouble.

To help your body go into the rest mode, make sure that the last meal of the day is not too close to the sleeping time. Ideally, eat your last meal at least 2-3 hours before you go to sleep.

So if 10 pm is your sleep time, then dinner should be wrapped up latest by 8, or better still by 7.30.

 

But, is that possible in our lifestyle or working schedules. Not exactly.

 

Digesting food takes energy, so if you eat a heavy meal late in the day, your body will have to work hard to digest it while you’re trying to sleep. So try not to go to bed hungry but avoid heavy meals before bedtime too.

 ‘Sleeper’ foods contain amino acid tryptophan that the body uses to make serotonin, the neurotransmitter that calms your brain and helps you snooze off.

Some examples are dairy and soy products, nuts like walnuts and cashews, lentils, and rice. Other foods rich in tryptophan are peanuts, pumpkins, and sesame seeds.