Inadequate sleep

There is an epidemic of inadequate sleep and consequent poor health. Stress of life especially urban takes its toll on the sleep of people. This affects the general health and well-being. What are the diet tips to counteract it and have a good night sleep?

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Epidemic of inadequate sleep

For various reasons, the sleep duration and quality of sleep has been affected over the past two decades or so. It has reached epidemic proportions. Healthcare provider, Benenden Health did a survey and found that 68% of the adults fail to have adequate duration of 7 hours of sleep. The nightly average is around 6 hours. Matron at the center states:

Our research has highlighted an epidemic of insufficient sleep across the UK.”

Inadequate sleep
Inadequate sleep affects the amount and the quality of food you eat (Source: Chase dental sleepcare)

British Nutrition Foundation data showed that children also suffer from this problem. 43% of adults did not have adequate sleep. And 32% of primary school children and a huge 70% of secondary school kids slept less than the recommended 9 nine hours per day. 80% of the adults and 44% of secondary school kids revealed that they had woken up once in the night before.

Inadequate sleep causes poor health

Insufficient sleep affects both physical and mental health and well being. These effects happen even if diet is sufficient or physical activities are good. It has links with overweight and obesity in adolescent children. Short sleepers also have higher risk of metabolic syndrome.

Inadequate sleep
Sleep and food share a complex relationship of influencing each other (Source: Scottsdale Weight loss center)

This causes future ailments such as heart disease, stroke, and type 2 diabetes mellitus. These are preventable with good sleep. Heart diseases contribute to early death. Hence in order to overcome the morbidity and premature mortality, good quality sleep for optimal hours are essential.

Diet and sleep

Food and sleep have a complex relationship. They influence each other. When sleep is insufficient, our food cravings change. We prefer to eat sugary and snacky foods. Less sleep increases hunger and the levels of appetite hormones. It causes intake of less healthy high calories food. We take comfort foods which have less health values.

Inadequate sleep
Foods for good sleep (Source: Only my health)

Late sleepers use less body fat for energy. But early risers use more of the body fat and are active throughout the day. When sleep is not adequate, we eat unhealthy foods. Many of these impair our sleep quality and the vicious cycle continues.

To enhance sleep quality, avoid caffeine. Take warm milk. Its tryptophan helps good sleep. Large meals and high protein foods disturb digestion and sleep. Alcohol can make one fall asleep but it increases the number of in-between awakenings. Sugars lessens depth of sleep.

Also, read Night food eating is bad on mental health!

Plant foods, fibers, unsaturated fats favor a good sleep. Fruits and vegetables are good sleep inducers. Berries are the best for it. Magnesium rich foods and water also assist a restful sleep. So do B complex vitamins. These can bring about s sleep that refreshes the person and removes all tiredness. CBD containing drinks are also advocated for it.