National Nutrition Week: The science of how diet impacts slumber

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The pandemic has deeply affected our fitness and sleep routines and forced us to take a sharp look at our mental and physical well-being. Owing to midnight binge eating or binge viewing, increased anxiety, and erratic schedules while working from home, the duration and quality of sleep has taken a hit.

Every year, National Nutrition Week is observed from September 1 to 7 in India to highlight the importance of nutrition in our lives. Mid-day spoke to Dr Santosh Bangar, senior consultant psychiatrist at Global Hospital in Mumbai to understand the relationship between sleep and diet. Separately, Zamurrud Patel, chief dietitian at Global Hospital, shares practical tips to follow for improved slumber.

How essential is sleep for day to day functioning?

Sleep is an important body function needed for mental and physical well-being. The quantity of sleep required reduces with age and the amount of restful sleep needed is subjective. On an average, an adult requires six to eight hours of sleep every night. We sleep in 90-minute cycles, repeated 4-5 times a night. Each cycle contains deepening then lightening sleep stages.

How does diet impact sleep?

Eating a healthy and balanced meal is essential for a good night's sleep. Leptin and ghrelin, the hormones that govern appetite and fullness are influenced by sleep. Limit of eating is conveyed by the Leptin hormone. Without sufficient sleep, the brain produces less leptin and more ghrelin, a hunger motivator. Sleep loss is also linked to insulin resistance, as it reduces the body's glucose tolerance. This can eventually lead to diabetes mellitus and obesity.

What are the causes of sleep deprivation and what is the impact of an irregular sleep cycle?

Sleep problems can be caused by mental or physical health problems. In addition, sleep deprivation can also be caused by an unfavourable bedroom environment, such as unpleasant sound levels, extreme temperature or poor lighting. Excessive consumption of stimulants such as coffee, smoking, and alcohol consumption can all disrupt sleep. Insomnia can be caused by a variety of mental health problems, including depression, substance abuse and anxiety.

Sleep deprivation has long-term impacts on physical and mental health, with associated conditions ranging from weakened immunity systems to weight gain. Long-term sleep deprivation may raise the risk of chronic illnesses like diabetes, stroke, and heart disease. Insomnia is defined as lack of sleep, whereas hyper-somnolence is excessive sleepiness. Common symptoms of sleep deprivation include excessive daytime drowsiness, yawning frequently, restlessness, lack of attentiveness, and daytime weariness.

Also Read: National Nutrition Week: Why one must pay attention to the nutrition table on food packaging

A good sleep cycle can reduce the risk of developing chronic diseases and boost our immune system. Below, Zamurrud M. Patel, chief dietician at Global Hospital and convener of Indian Dietetic Association (Mumbai chapter), shares actionable tips for better sleep.

1. Balanced diet: Eat a healthy diet that consists of foods high in fibre, protein, healthy fat and low in added sugar and offers. Such a diet helps in managing energy and blood sugar levels throughout the day.
   
   
2. Early dinner: A gap of about one and a half to two hours between our last meal and sleeping time is advisable. This gap allows food digestion to take place, gives rest to the digestive system as it does not have to work overtime during sleep. Not only does this practice help to digest better, but aids sleep as well. Eating early also ensures better heart health and keeps cardiovascular risks at bay.
   
   
3. Nutmeg in milk at bedtime : According to Ayurveda, you should add a pinch of nutmeg to a glass of warm milk and have it before sleeping. Nutmeg has a calming effect when consumed in small quantities.
   
   
4. Snack on fruits at night: Fruits provide a wide range of vitamins, minerals, and health benefits. Eating a full meal in the hours before sleeping can interrupt a person's sleep cycles. However, when snacking at night time, fruit is less likely to interfere with sleep, compared with other foods. They require about half an hour to digest and hence are a great option when you are craving something sweet at night.
   
   
5. Avoid heavy meals at night: Try to avoid heavy meals as they take a longer time to digest. For emergency hunger pangs, instead of heavy meals, eat healthy munchies like roasted chana, roasted kurmura, or roasted khakra.
   
   
6. Skip caffeine and sugary beverages : Avoid caffeine and sugary drinks in the evening like soft drinks as they can have a stimulatory effect.
   
   
7. Avoid alcohol: A common myth about alcohol is that it has a sedative property; on the contrary, it has the opposite effect. Alcohol does not improve the quality of sleep but can sabotage your sleep. Alcohol is known to affect your body's natural production of melatonin, also known as the sleep hormone.
   
   
8. Bhramari Pranayama at bedtime: Before you sleep, it is important to calm your mind. Bhramari Pranayama teaches you to keep your breath still so that you can steady your mind. This is just one of the many bramari pranayama benefits. Practicing yoga before bed helps your mind relax and enter a calm state, enabling you to get better sleep through the night.