Sleep plays a crucial role in maintaining both physical and mental well-being. Poor-quality sleep has often been linked to a wide range of health issues, including increased risk of chronic conditions like obesity, diabetes, cardiovascular disease, and compromised immune function. In addition, sleep is essential for brain health and cognitive functioning.
Sleep in itself is a complex process and many factors can impact its quality. In this article, we will delve into all of these aspects and also find out how one can improve the quality of their sleep, especially through diet.
Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep
Understanding Sleep Cycle And Different Stages Of Sleep
There are several stages involved when it comes to sleep, according to the US National Heart, Lung, and Blood Institute. It is regulated by a variety of biological mechanisms and here's an attempt to break it down for you.
What is the sleep-wake cycle? It is governed by the body's internal biological clock, known as the circadian rhythm. This rhythm helps adjust our sleep patterns with the natural light-dark cycle of the day. The suprachiasmatic nucleus (SCN) in the brain, which is located in the hypothalamus, plays a crucial role in regulating the circadian rhythm. It receives input from light-sensitive cells in the eyes and helps control the release of melatonin, a hormone that promotes sleepiness.
What are the different sleep stages? Sleep is divided into two main categories namely Rapid Eye Movement (REM) sleep and Non-Rapid Eye Movement (NREM) sleep. The latter is further divided into three stages called N1 (light sleep), N2 (deeper sleep), and N3 (slow-wave deep sleep). The sleep cycle usually begins with N1, progresses through N2 and N3, then enters REM sleep. This cycle repeats throughout the night.
Usually, when you fall asleep, you enter N1, which is a transition stage between wakefulness and sleep. Your muscles begin to relax, and your heart rate and body temperature decrease.
N2 is when you're in light sleep - your brain activity and eye movements slow down. Most of your sleep time is spent in this stage.
N3 is the deep sleep stage, during which it's most difficult to wake you. REM sleep occurs periodically throughout the night. It is thought to be essential for cognitive function and memory consolidation.
Ideally, a complete sleep cycle lasts around 90 minutes and includes all stages of sleep, starting with N1 and progressing through N2, N3, and REM sleep.
Common Causes Of Disturbed Sleep In the Middle Of The Night
Dr Edwina Raj, Head of Services, Clinic Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, said, “Your quality of sleep matters and an uninterrupted sleep always plays a pivotal role in preserving your health. Diet and nutrition is believed to influence the regulation of your sleep wellness.”
According to the doctor, there are different types of sleep disorders such as obstructive sleep apnoea, circadian rhythm disorders, insomnia which are frequently studied and one should respect their body’s biological clock which decides to release hormones responsible for your sleep.
Obesity or higher body fat, unhealthy diet, high consumption of caffeine and excessive intake of alcohol impacts overall health and increases the risk of obstructive sleep disorders, Dr Raj added.
Also Read: How Maintaining A Sleep Schedule Boosts Your Heart Health: Ways To Create One
How To Improve Sleep Through Diet
“Dietary Approach to Stop Hypertension (DASH) diet has been studied and found to improve the quality of sleep,” A study published in the Journal Eating and Weight Disorders - Studies on Anorexia, Bulimia and Obesity highlighted that people who followed DASH diet had increased odds of good sleep quality. It was also found that individuals with greater adherence to the DASH diet had 6% lower odds of severe depression, compared with the normal group.
This type of diet involves a low sodium and unhealthy fat intake along with whole grains, pulses, vegetables, nuts, seeds, fruits which meet the requirement of fibre, potassium, and magnesium that promotes to reduce insomnia which blocks the upper airway during sleep, Dr Raj explained.
She added, “A diet low in healthy fats such as omega 3 fatty acids is associated with poor quality of sleep, which you can source through fish, nuts, and seeds.”
Furthermore, an amino acid tryptophan found in milk and milk products, eggs, turkey and seafood along with some amount of carbohydrates through whole grains will help to induce sound sleep.
Foods rich in magnesium and calcium also support in improving sleep. It includes green leafy, dairy, avocado, seeds and nuts that behave as natural relaxants that aid in deep sleep.
A Final Word
According to Dr Raj, foods and beverages containing caffeine such as aerated drinks, coffee, energy drinks should be avoided late in the evening as they majorly disrupt your sleep cycle.
“Limit unhealthy saturated fats that impact the release of neurotransmitters that regulate your sleep,” she added further.
As per the doctor, tweaking your diet slightly and managing healthy eating practices are the right approaches to improve sleep, which will have long term benefits for your overall health.