SLEEP BETTER 

    Sleep is a naturally occurring state of mind and body characterized by altered consciousness, relatively inhibition at sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement sleep (REM)  and reduced interactions with surroundings. It is distinguished from wakefulness by a decreased ability to react to stimuli, but more reactive than a coma. With sleep displaying different active brain patterns. During sleep most of the body's systems are in an anabolic state helping to restore the immune, nervous, skeletal and Muscular System. There are vital process that maintains more memory and cognitive function and play a large role in the function of the endocrine and immune system. 

    National sleep Foundation suggest that newborn should sleep for more than 17 hours, the infants should sleep for 15 hours,  Toddlers and preschoolers for 13 to 14 hours,  school age and Teen should sleep for 10 to 11 hours and adult should sleep for 7 to 9 hours and older adults should sleep for minimum 7 to 8 hours. Humans may suffer from various sleep disorder including Insomnia, hypersomnia, narcolepsy and sleep apnea.

     Sufficient sleep is needed for a better performance, where there is a insufficient sleep leads to many health consequences.

•  Insufficient sleep leads to memory issues :During sleep the brain forms connections that help to process and remember new information. Lack of sleep can negatively impact both short-term and long-term memory.
• The concentration, creativity and problem solving skills will be having trouble when there is not enough sleep. the concentration decreases and thinking ability reduces 
• Being Drowsy during the day can increase the risk of accident and injuries from other causes 
• Insufficient sleep can make people moody, emotional and quick tempered. chronic sleep deprivation can affect the mood and lead to anxiety and depression.
• The immune systems defense against viruses reduces when there is too little sleep, so the people with insufficient will more likely to get sick when they are exposed to these germs.
• Insufficient sleep affects the body's release of insulin a blood sugar lowering hormone. People who don't get enough sleep have higher blood sugar level and an increased risk for type 2 diabetes 
• Insufficient sleep leads to increase of blood pressure which causes hypertension 
• Insufficient sleep  may lead to increased blood pressure and higher levels of chemicals linked to inflammation which increase the risk of heart disease.
• Lack of sleep can affect the balance and coordination, making people more prone to Falls and other physical accidents 
• Insufficient sleep leads to Sagging skin and puffy eyes. when there is no enough sleep the body releases more of the stress hormone cortisol. The cortisol can break down skin collagen the protein that keep skin smooth and Elastic. sleep loss also causes the body to release two little human growth hormone which leads to premature aging. 
• Insufficient sleep leads to increase in hunger and appetite and possibly to obesity. It also stimulates cravings for high fat, high carbohydrate foods which increases body weight 

TIPS FOR BETTER SLEEP

1. Have a healthy diet 

2. Avoid alcohol and caffeine 

3. Do regular exercise 

4. Avoid overeating before bedtime 

5. Control the screen time 

6. Follow a relaxing bedtime routine 

FOODS FOR BETTER SLEEP

Almonds 

    Almonds are an excellent source of many nutrients, they are rich in pastors and riboflavin and manganese almonds may help boost sleep quality e Almonds are the source of the hormone melatonin which regulates sleep cycle.

Chamomile Tea

    Chamomile tea it is rich and flavonoids flavonoids are antioxidants that reduce inflammation. chamomile tea may boost the immune system reduce anxiety and depression chamomile tea contains apigenin an antioxidants that promote sleepiness and reduce insomnia. 

Fatty Fish 

    Fatty fish like salmon, tuna, sardine and mackerel are source of Omega 3 fatty and DHA. omega 3 fatty acids promotes brain health.  The combination of Omega 3 fatty and Vitamin D in fatty fish has the potential to enhance sleep quality as they both have shown to increase the production of serotonin .

Passion Flower Tea

    Passion flower tea is  an another herbal tea which is rich in flavonoids.  I reduces anxiety and increase the sleep quality.

White rice

     White rice contains folate and Thiamine. It is a high glycemic index food. Eating high glycemic index food such as white rice at least an hour before bed may help to improve sleep quality. 

Banana 

    Banana contains tryptophan and magnesium which helps to get good night sleep 

Dairy products 

    Dairy Products such as a glass of milk, yoghurt or slice of Cheese are known sources of tryptophan. Milk has been shown to improve sleep in older adults especially when combined  with light exercise