When it comes to sleep, many of us say that we never get enough of it we often blame life’s obligations on interfering with our sleep, and it seems to be the norm that our sleep is interrupted most nights.
A survey by the NIH (National Heart, Lung, and Blood Institute) says that one in three adults do not regularly get the recommended amount of uninterrupted sleep, seven to eight hours, to protect our health. (nih, 2022)
Doctor Kenneth Wright Junior, a sleep researcher at the University of Colorado, also says that having fewer hours of sleep during the week and combining that with adequate sleep only on the weekend or playing catch up on days off won’t fix it. Instead, he says, a regular habit of sufficient sleep with occasional naps to replace one bad night’s sleep compromises a healthy sleep routine. Poor sleep habits may lead to reduced productivity, sleepiness, or a bad mood, Substandard sleep is associated with chronic disease, and The American Academy of Sleep Medicine, AASM, and the Sleep Research Society, SRS issued a joint consensus statement in 2015, stating that adults who regularly sleep less than seven hours a night have an increased risk of issues such as obesity, diabetes, hypertension, and depression. It appears that the simple strategies that many experts consistently give for better sleep, like powering down electronic devices before bed, avoiding caffeine in the hours approaching bedtime, and making your bedroom dark and quiet in the evening, can be beneficial for your long-term health and well-being. In the media industry the working hours are unsociable and long, so media practitioners as well as looking after their health must also think of their sleep patterns. (Wright, 2022) (CDC, 2022) (Watson, 2015)
If you are sleep-deprived, what can you do? Beyond identifying some of the habits you may do before you go to sleep, like what you drink, using your phone, laptop, tablet, or TV can have a huge effect on your sleep. The next step you should look at is, what you eat could play a role in how you sleep, the strongest evidence points to nutrient-dense eating patterns, complete with fruits, vegetables, whole grains, and lean proteins as ideal for a healthier sleep, but certain foods may be better for sleeping. (foundation, 2020)
Melatonin is a hormone made from serotonin and linked to circadian rhythm regulation which naturally occurs in a small set of foods. One of these foods is tart cherries, a study investigating the effects of tart cherries found that participants experienced increases in time in bed, total sleep time, and sleep efficiency with the use of tart cherry juice concentrate. (Ellis, 2011)
The Kiwi fruit is known for its skin and sour taste but should also be noted for its potential impact on sleep. In one study, adults with self-reported sleep disturbances found improvements in sleep onset, duration., and efficiency after four weeks of regular Kiwi consumption. (Liu, 2011)
Tryptophan an amino acid acts as a prosecutor to the neurotransmitter serotonin and is associated with the sleep-wake cycle. Tryptophan is found in foods like peanuts, Turkey, milk, and eggs. A review in Nutrition Research, says that foods impact the availability of. Tryptophan may be the most helpful in the promotion of good sleep. (Shivola, 2012)
Alpha-lactalbumin, a protein found in whey in dairy products like yoghurt, may cause morning sleepiness and improve alertness the morning after eating it. Less calcium intake (calcium is found in dairy yoghurts) has been associated with greater difficulty falling asleep and sleep that has not been sufficiently refreshing or restorative. (Warrington, 2109) (Knutson, 2013)
In summary, sleep is a huge part of our well-being and it affects our mental and physical health and is as important as a well-balanced diet or a session in the gym. A proper sleep pattern is so important and following the guidelines outlined in this article will enhance your sleeping time.
Happy sleeping to you.
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