Foods that can help you get better sleep

This article gives seven different foods that can help you sleep better at night.

The CDC calls insufficient sleep a public health epidemic, those who suffer from insomnia know it more as an awful vexing nuisance that hampers quality of life and taxes productivity. Not only that, it is linked to everything from car crashes and occupational errors to chronic diseases like hypertension, diabetes, depression, and obesity, as well as cancer and increased mortality. Oh, elusive sleep!

An estimated 50 to 70 million U.S. adults have a sleep disorder, and about 4 percent of American adults use a prescription sleep aid, not to mention over-the-counter medications. But both families of sleep aids have their host of problems and side effects, from allergic reactions to “complex sleep-related behavior,” in which a person taking sleep-inducing sedatives might get up at night, eat, make phone calls, have sex, and even get in the car and go for a drive, all while not really quite awake. To sleep, perchance to get up and sleep-call an ex – ay, there's the rub.

In the meantime, there has been ample research looking into foods that can help you sleep better. While they may not conk you out as forcefully as a sleeping pill, they can definitely have an effect. So in an effort to steer clear of pharmaceuticals and avoid a potentially embarrassing “complex sleep-related behavior," here are some of the foods that experts say can inspire some Zs.

1. Tart cherry juice
Research out of Louisiana State University found that adults with insomnia who drank 8 ounces of tart cherry juice twice a day for two weeks had an average of 84 more minutes of sleep time nightly compared to two-week periods in which they drank no juice or a placebo. It is thought that cherry juice’s natural supply of the sleep-wake cycle hormone melatonin and the sleep-friendly amino acid tryptophan are behind the magic. Study co-author Frank L. Greenway, says, “Proanthocyanidins, or the ruby red pigments in tart cherry juice, contain an enzyme that reduces inflammation and decreases the breakdown of tryptophan, letting it go to work longer in your body."

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2. Kiwi
A study from Taiwan’s Taipei Medical University found that eating two kiwi fruits around an hour before bedtime had surprising results. Psychology Today reports that study participants fell asleep more quickly, with a decrease in falling-asleep time of 35.4 percent. They also slept 28.9 percent more soundly and slept better, with a 42.4 percent improvement on a standardized sleep quality questionnaire. Overall, total sleep time for the study subjects increased by 13.4 percent.

3. Seaweed 
A University of Oxford study found that higher blood levels of omega-3 DHA (the fatty acids found in algae and seafood) were linked to better sleep. In a randomized, placebo-controlled study, the researchers examined if 16 weeks of taking 600 mg of algae supplement would improve the sleep of 362 children. Indeed, they found the children experienced better sleep, including less bedtime resistance, parasomnias and total sleep disturbance.

4. Walnuts
University of Texas researchers found that walnuts are a great source of melatonin and that eating them can lead to higher blood levels of this internal-clock controlling hormone, resulting in improved sleep.

5. Almonds
A study published in the Journal of Orthomolecular Medicine found that if the body is suffering from low levels of magnesium, sleep problems often ensue. The National Institutes of Health lists almonds as the number one source of magnesium; adding almonds to your diet is good all around, but may be especially good for boosting some shut-eye.

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6. Chamomile tea
Here's one from grandma's natural remedy playbook. According to the National Institutes of Health, chamomile tea is a traditional remedy to treat insomnia and induce calm. Widely regarded as a mild tranquilizer and sleep-inducer, studies confirm its calming effect. One Japanese study found that chamomile extract helped rats fall asleep as effectively as rats that got a dose of the tranquilizer, benzodiazepine! Use two or three tea bags for best effect, and make sure to cover the cup while steeping.

7. Peanut butter sandwich
Researchers say that a spike of insulin can change our circadian rhythms and can induce sleep. A good dose of carbs and sugars can make people feel sluggish and so eating carbs at dinner can help slow your body down and prepare it for sleep. The National Sleep Foundation suggests a mix of protein and carbohydrates to induce slumber – peanut butter, or better yet, almond butter, on whole grain toast may be all you need to bring out your inner Morpheus.

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The Importance of Slumber from the NIH

This article from the National Institutes of Health discusses the importance and benefits from getting a good night's sleep.

We have so many demands on our time—jobs, family, errands—not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being.

Of course, sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night. 

“Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood,” says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.

When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. “The fact is, when we look at well-rested people, they’re operating at a different level than people trying to get by on 1 or 2 hours less nightly sleep,” says Mitler.          

“Loss of sleep impairs your higher levels of reasoning, problem-solving and attention to detail,” Mitler explains. Tired people tend to be less productive at work. They’re at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.

But sleep isn’t just essential for the brain. “Sleep affects almost every tissue in our bodies,” says Dr. Michael Twery, a sleep expert at NIH. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.”

Research shows that lack of sleep increases the risk for obesity, heart disease and infections. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body’s use of energy. These hormone changes can affect your body weight. 

“Ongoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people,” says Mitler. 

Recent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness. 

A good night’s sleep consists of 4 to 5 sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. “As the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep,” Twery says.

Although personal needs vary, on average, adults need 7 to 8 hours of sleep per night. Babies typically sleep about 16 hours a day. Young children need at least 10 hours of sleep, while teenagers need at least 9 hours. To attain the maximum restorative benefits of sleep, getting a full night of quality sleep is important, says Twery.  

Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics—especially the light from TVs, cell phones, tablets and e-readers—can prevent you from falling asleep.

As people get older, they may not get enough sleep because of illness, medications or sleep disorders. By some estimates, about 70 million Americans of all ages suffer from chronic sleep problems. The 2 most common sleep disorders are insomnia and sleep apnea.

People with insomnia have trouble falling or staying asleep. Anxiety about falling asleep often makes the condition worse. Most of us have occasional insomnia. But chronic insomnia—lasting at least 3 nights per week for more than a month—can trigger serious daytime problems such as exhaustion, irritability and difficulty concentrating.

Common therapies include relaxation and deep-breathing techniques. Sometimes medicine is prescribed. But consult a doctor before trying even over-the-counter sleep pills, as they may leave you feeling unrefreshed in the morning. 

People with sleep apnea have a loud, uneven snore (although not everyone who snores has apnea). Breathing repeatedly stops or becomes shallow. If you have apnea, you’re not getting enough oxygen, and your brain disturbs your sleep to open your windpipe. 

Apnea is dangerous. “There’s little air exchange for 10 seconds or more at a time,” explains Dr. Phyllis Zee, a sleep apnea expert at Northwestern University. “The oxygen goes down and the body’s fight or flight response is activated. Blood pressure spikes, your heart rate fluctuates and the brain wakes you up partially to start your breathing again. This creates stress.” 

Apnea can leave you feeling tired and moody. You may have trouble thinking clearly. “Also, apnea affects the vessels that lead to the brain so there is a higher risk of stroke associated with it,” Zee adds.

If you have mild sleep apnea, you might try sleeping on your side, exercising or losing weight to reduce symptoms. A CPAP machine, which pumps air into your throat to keep your airway open, can also help. Another treatment is a bite plate that moves the lower jaw forward. In some cases, however, people with sleep apnea need surgery. 

“If you snore chronically and wake up choking or gasping for air, and feel that you’re sleepy during the day, tell your doctor and get evaluated,” Zee advises.

NIH is currently funding several studies to gain deeper insights into sleep apnea and other aspects of sleep. One 5-year study of 10,000 pregnant women is designed to gauge the effects of apnea on the mother’s and baby’s health. Zee says this study will shed more light on apnea and the importance of treatment.

Good sleep is critical to your health. To make each day a safe, productive one, take steps to make sure you regularly get a good night’s sleep. 

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Overcoming Sleep Disturbances in Children

Helping children get over their sleep issues requires finding the source of the issue according to the following article.

Annie was having a tough time. While her five-year-old son Paul would sleep through the night, her two-year-old daughter Nina would wake every few hours, meaning Annie was exhausted. “My little girl had extremely interrupted sleep patterns and would rarely sleep for more than three hours at a time,’’ says Annie, a Dubai HR officer. “She’d wake up crying as if she’d had a nightmare and it would take a lot of comforting before she’d go back to sleep.’’

Her husband Mathew helped her to soothe Nina and put her back to bed, and the lack of sleep was taking its toll on both parents. “I was finding it difficult to concentrate at work and my husband said that he once even dozed off at the wheel,’’ says Annie. “I realised then I needed to do something before a disaster happened. The lack of sleep was becoming dangerous.”

She took the toddler to her doctor for a check-up, but there was nothing physically wrong with her. “We tried all kinds of things like rubbing her back, cuddling her and putting her to bed at fixed times,” says Annie. “It took nearly a year before she fell into a regular sleep pattern.’’ Annie’s not sure what caused the problems, but suspects it was a stage her daughter eventually grew out of.

Nothing that can’t be tackled

Battling through months of disturbed sleep is to be expected when you’ve got a new baby. But when your child is older and still not sleeping through the night, it can be a huge family problem. However, there are very few issues that can’t be tackled, promises Dr Richard Ferber, director of the Centre for Pediatric Sleep Disorders at Boston Children’s Hospital.

He stresses that while children’s sleep problems vary widely (common issues include being unable to fall asleep without help, getting up repeatedly during the night, waking early, being hard to wake up, bed-wetting and sleep apnoea) they are rarely the result of poor parenting.

A revised version of Dr Ferber’s book, Solve Your Child’s Sleep Problems, was published recently, and he hopes parents of children of any age will read it to help them understand sleep so they can prevent problems occurring. “Pretty much all children have the ability to sleep fairly normally,” he says. “But there are many ways sleep patterns can be disrupted and that’s when it’s worth trying to sort it out.”

Stop it at the source

Dr Ferber says that one of the most common problems is children not being able to go to sleep easily or stay asleep. This is often due to schedules (the timing of sleep and how it’s controlled) and habits related to sleep (what they’re used to doing before sleep) such as feeding. As a child gets older, there may be issues around limit setting (sticking to strict rules on sleep-delaying tactics), and night-time fears may also cause problems.

He explains that solutions will differ depending on the child, and says that while trying something such as controlled crying – where babies older than six months are left to cry but checked regularly and reassured without being picked up – may help in particular situations, it’s often not appropriate.

It shouldn’t be used if children are in pain or discomfort, if their sleep schedule isn’t correct (if parents think the child should be sleeping for longer than he or she is capable) or if they’re frightened. If a child has night-time fears, it’s important to identify the source of the fears and deal with it so the problem can be resolved. “The first question is ‘why is a child crying?’” stresses Dr Ferber.

He says that it’s to do with some sort of association, for example if they have to have their back rubbed to fall asleep, then if they wake up in the middle of the night, which is a normal part of the sleep cycle, someone can’t be there to rub their back all night. “If they learn how to go to sleep without back rubbing, there’s no problem, so withdrawing it is appropriate,” says Dr Ferber. “If the child is upset, you may want to check them at increasing intervals to show you haven’t disappeared, but without reinstating the back rubbing or the habit related to them getting to sleep.”

According to Dubai-based Dr Onita Nakra, educational psychologist and counsellor, American School of Dubai, poor sleep can impact a child negatively. “The child’s health, safety, development, learning and behaviour can be affected,” she has said. “A common complaint is difficulty concentrating or poor retention at school. A tired child also has difficulties focusing in the classroom.”

Dr Ferber points out that children often have a combination of more than one sleep problem, and parents need to be aware that if they deal with one problem such as a sleep association and the child still has sleep difficulties, it may be because there’s an another issue. This may be an incorrect sleep schedule. “Parents may come to the conclusion that their child is just a bad sleeper, but if they fix the schedule as well, they may find the child’s actually a great sleeper,” he says.

Another sleep problem is a child not getting enough sleep. While Ferber stresses there’s no way of telling from numbers alone, a general guide for how much children should be getting is around 14-18 hours for a baby, around 12-14 hours for a toddler and around 11-13 hours for primary school-aged children.

A bedtime routine is very important. A child put to bed straight after watching TV without any transition period can cause problems. “Establishing a routine the child looks forward to, such as a song or a story, makes the process more pleasurable,” says Dr Ferber. “It’s also a chance for parents to get away from other distractions and interact with their child. It can be as special a time for parents as it is for children. We’re not talking about much time, but it’s time well spent.”

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15 Tips for Better Sleep

This article discusses 15 simple tips to help you get a better night's sleep.

The worst part is that physically all the tossing and turning is guaranteed to turn you into a crabby and worn out person during the next day. If getting good night's sleep is a struggle for you, then it's time to adopt a healthier lifestyle or tweak your current one. Today, we have compiled a list 20 best tips which will help get the most out of your sleeping hours.

Tip for better sleep # 1: Follow a sleep timetable
Follow a sleeping and waking up routine. Our sleep cycles work together with the 'circadian clock' of our brains. If you follow a same sleeping pattern, your brain will discipline your body to strictly maintain the same sleeping schedule. Hence, maintain a regular bedtime and wake-up time even during weekends to strengthen your circadian function which will help you to achieve a consistent and sound sleep.

Tip for better sleep # 2: Create a bedtime habit and follow it
You can teach your body any form of bedtime activity like going for a shower or listening to a soothing music or reading a book before going to sleep.

These types of activities will promote better sleep by easing the evolution period from wakefulness to sleepiness. All your pre-sleeping activities should preferably be done in dimmed lights. Never include electronic gadgets like TV or computer in your bedtime ritual as it will interfere with your sleeping pattern.

Tip for better sleep # 3: Take a small nap if you missed your sleeping pattern
If you failed to catch up on your regular sleeping timetable then opt for a nap during the day time instead of sleeping a little extra in the morning. Its best to pay off your sleep debts without disturbing your routine.

If you break your timetable regularly, then the lack of sleep will put you at several sleep disorders risk like insomnia. Hence, pay your sleep loans by taking small naps or by practicing relaxation techniques during day time.

Tip for better sleep # 4: Create a sleeping environment
Deep sleep can be achieved only in a sleep-conducive environment. Choose a dark, quiet, comfortable and cool place to sleep. Your sleeping area should be without interruptions and noise - including your partner's snoring, too much light and heat. Use dark curtains, fans and ear plugs to create a sleeping atmosphere.

Tip for better sleep # 5: Avoid harmful drinks before sleep
Avoid drinking liquids like coffee, tea and cola at least four to six hours before bedtime. Coffee includes caffeine - a product which can keep you awake for hours. Wondering if you should refrain from drinking alcohol as well? Then the answer is yes.

Though alcohol can help you to sleep, but if you keep drinking regularly it can act as a stimulant and can keep you awake for longer. Hence, limit the consumption of alcohol to not more than one drink per day and avoid drinking before three hours of bedtime.

Tip for better sleep # 6: Restrict your area just for sleep and sex
Your bedroom should be the place for relaxation and rest. Practice only sex and sleep in your bedroom and never use it for talking on the phone, watching TV or eating.

Tip for better sleep # 7: Learn your sleeping position
Sleep position is the position you move onto before falling asleep. If you are not feeling sleepy, you will keep on taking twist and turns and will probably lie on your back or stomach until sleep hits.

Learn your best sleep position so that you can go in your dreamland as soon as you get into your bed.

Tip: Take a few deep breaths, relax and your body will assume that it's time to sleep and you'll be fast asleep in no time.

Tip for better sleep # 8: Good mattress is important
Invest in a nice, comfortable and supportive mattress and pillow. If your mattress is comfortable and supportive then you will be able to fall asleep sooner.

Tip for better sleep # 9: Limit daytime naps
Your long daytime naps can also be the reason for your sleepless nights. If you are struggling with sleepless nights than limit your snooze time to about 10 to 30 minutes and it should be ideally mid afternoon. But you are a night worker, and then you are an exception to this rule.

Tip for better sleep # 10: Refrain from using TV or computer at night
Many people relax by watching television or using the computer at the end of the day. People, this is a big mistake and should be avoided as far as possible. TV lights can stimulate your mind rather than relaxing it. Hence, if you prefer watching your favorite show before going to bed, then it's best to tweak that habit.

Tip for better sleep # 11: Exercise regularly
Exercising regularly will help you to fall asleep easily and will also contribute to a quality sleep. However, finish your exercise at least 3 hours before bedtime so that your body temperature is associated with sleep onset.

Tip for better sleep # 12: Go to sleep when you are tired
If you simply hit the bed after a restful day, then we are pretty sure that you will actual struggle to sleep and this struggle to fall asleep can actually lead to frustration. If you're not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing like deep breathing, meditation or listening to music.

Tip for better sleep # 13: Quit smoking
Cigarette is filled with nicotine and it is substance similar to caffeine. It acts as a stimulant and can keep you away from getting a good night's sleep. Hence, quit smoking if you want to sleep better or smoke fewer cigarettes at least four hours before bed.

Tip for better sleep # 14: Manage your stress level
One of the biggest enemies of good sleep is your stress level. If you constantly worry then you are consciously hampering your sleep pattern. If you want to sleep well, then mange your stress level efficiently. Give yourself a break or share a laugh with your friends. Before bedtime, jot down what's on your mind and then set it aside for tomorrow.

Tip for better sleep # 15: Visit a doctor
In spite of trying all the possible tips if you are still experiencing trouble while falling asleep, then consult a doctor as soon as possible. A doctor will actually help you to find out the core reason which is disturbing your sleep pattern. If you are experiencing trouble falling asleep for more than 20 days, then it's high time that you should take medical help.

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