Important: Diet and nutrition can affect the quality of sleep. , Photo credit: Getty Images/iStockphoto
While super-seniors like me were young, we had to go to bed by 8 pm and wake up at 4 am, brush our teeth, take a shower and start the day with homework left over from school Had to have some breakfast, take tiffin box lunch, and go to school.
We used to come back home after school till 6 pm and play, do our homework, listen to radio/television, watch newspaper, have dinner and go to bed by 8 pm and sleep Were. But alas, nowadays things have changed.
There are coaching classes for professional schools (eg, IITs or ISBs) run by former professors, which are conducted early in the morning (usually around 4 or 5 am) for aspiring students, thus reducing the amount of sleep they get. She goes.
essential sleep
The American Academy of Sleep Medicine recommends that children ages 6–12 regularly get 9–12 hours of sleep per 24 hours and adolescents ages 13–18 get 8–10 in 24 hours. One should get hours of sleep.
As it turns out, this isn’t happening in today’s kids, especially since they attend classes (and little playtime) all day long. Nor do their ‘coaches’ who are usually in their 40-70s, who themselves need seven hours of sleep to live a healthy life.
In a recent commentary in the journal Nature, Dr.J. Alan Hobson writes with the catchy Lincolnian title: “Sleep is of the brain, by the brain, and for the brain”, and explains that we have two phases of sleep, one called rapid eye movement (REM). and the other a non-REM phase. REM sleep accounts for about 20% of the time and consists of dreams, while non-REM sleep accounts for about 80% of the time and is known to improve consolidation and strengthen memories and learning new things.
nutrition and sleep
The US National Library of Medicine’s site, Medicine Plus, states that nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients you need to stay healthy. Understanding these nutritional terms can make it easier for you to make better food choices.
The Sleep Foundation in the US suggests that diet and nutrition can affect the quality of your sleep, and that certain fruits and drinks can make it harder to get the sleep you need. Lack of key nutrients like calcium, vitamins A, C, D, E and K can lead to sleep problems.
High-carbohydrate foods with a high glycemic index (eg, rice or wheat), alcohol, as well as nocturnal tobacco use during the night will make a person drowsy, increase wakefulness, and reduce the amount of sleep needed.
The Sleep Foundation further suggests we adopt a Mediterranean diet, which is plant-based, lean meat (no pork, beef or chicken), eggs and high-fiber foods. Such a diet not only improves the heart health of the person but also improves the quality of sleep.
Happily, most Indian food is a variation of the Mediterranean diet. And we are also advised to eat at least enough food to sleep well. So, let us wish each other healthy and ‘good’ sleep.
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The American Academy of Sleep Medicine recommends that children ages 6–12 regularly get 9–12 hours of sleep per 24 hours and adolescents ages 13–18 get 8–10 in 24 hours. One should get hours of sleep.
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There are two stages of sleep, a rapid eye movement (REM) and a non-REM stage. REM sleep accounts for about 20% of the time and consists of dreams, while non-REM sleep accounts for about 80% of the time and is known to improve consolidation and learning new things.
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The Sleep Foundation in the US suggests that diet and nutrition can affect the quality of your sleep. Lack of key nutrients like calcium, vitamins A, C, D, E and K can lead to sleep problems.