Sleep is a very important activity for us to perform. Just like exercising etc, sleep is also good for health. Usually it is associated with laziness and is not given much importance but it holds high significance. Sleep is a good way to reboot your brain. Your brain is the one organ of your body that is functioning at all times and it is the only way for it to rest, similarly not sleeping enough can have negative impacts on you overall as well.

There are many things that play a role in preparing your body to sleep and also wake it up. Maybe you know it or maybe you don’t but your body has an ‘internal clock’ that controls when your body is ready for sleep and when it wants to wake up. The internal clock has 24 hours repeating rhythm, this is also known as circadian rhythm. There are two processes involved in this. First process is the pressure to sleep; it starts building up with every hour that you wake up. Many people fall asleep in the evening; this is because the sleep drive reaches its peak.  Adenosine is a compound that is involved in the drive for sleep. As you stay awake, the amount of adenosine rises continuously. As the level increases, your brain gets ready for sleep, and while you are at it your body starts breaking down the compound (Adenosine).

Similarly, the second process in your body clock is involved in waking you up. When you’re asleep and the sun rises, light signals entering through your eyes tell your brain that it is day. The area of your brain that receives the signals also helps arrange periods of night and day with your internal clock.

Chemicals, controlled by clock, are released in rhythm. As the sun rises, cortisol is released that naturally prepares your body to wake up. However, the clock and rhythm can be influenced by age. Teens sleep later at night than adults and children; babies sleep 16 hours a day and so on.

SIGNIFICANCE OF SLEEP

Not sleeping enough can have negative side effects on your physical and mental health. A good night sleep can enhance memory, keeps you motivated and alert, prevents depression, helps maintain a healthy weight and it also strengthens your immune system, so it is important to get a good amount of sleep so you can fight against diseases. Just like that, when you are sleep your body repairs tissues and cells that are important.  Getting a healthy amount of sleep can even help fight against cancer. Your diet is also an important factor in getting healthy sleep, and in result of that you remain active all day. You can use a macro meal planner for achieving well balanced diet that helps you to sleep well all night.

Sleep deprivation can also lead to a bad mood and irritability. It can make you impatience and makes it very hard to concentrate. It is even more important for students who have to attend classes. If you are a student then it is important that you get full 8 hours of sleep to improve productivity. Sleeping disorders can also lead to an increase in stress hormone levels, irregular heartbeat and hypertension heartbeat.

Just like that, sleep has big significance in many departments of our life. It is directly or indirectly interlinked with all of them. You will get cranky and grumpy if you get less sleep, this can seriously influence your relationship with your family, friends and significant others. It can impact your performance at work or in school.

HOW TO GET ENOUGH SLEEP

If due to some reason you are having trouble sleeping, then there are a few strategies through which you can improve that. Firstly, it is utmost necessary to know why you are unable to sleep comfortably. There can be a number of reasons, you may be getting too much screen time, insomnia, you are worried about something and many other things.

Here are a few ways to sleep efficiently if you are unable to at all.

• Use relaxation methods i.e. take a hot bath.
• Have the same time of sleeping and waking up. Usually, you go to bed late on a weekend. Try and prevent that, the most you can do is sleep an hour late.
• Be physically active and spend time outside with nature.
• Your room must be dark, quiet and cool.
• Try to not watch television or use your phone at least an hour before sleeping.
• Cut down on caffeine.
• Try yoga or meditation.
• Stay hydrated.
• Have a healthy diet.

If you are still having trouble or are tired despite waking up then it is suggested to go see a professional.

FOODS TO HELP IMPROVE SLEEP

As mentioned earlier, diet plays an important role in your sleeping schedule. If your diet includes fast food, junk food or caffeine etc. it can make it really hard for you to sleep efficiently. Similarly, there are a number of foods that can help you sleep at night.

These foods are good for your health overall and help you fall asleep at night. Not only that, but they make your sleep sound, deep and comfortable. You will wake up feeling refreshed.

1.      Kiwi

Kiwi is full of nutrition. It has several trace minerals, like potassium and folate. Eating kiwis can also benefit your metabolism, lower cholesterol and reduce inflammation. As per studies, kiwis may be one of the best foods to eat before going to bed.

This is because kiwis have serotonin, a chemical that regulates your sleep cycle. Other compounds like Vitamin C and carotenoids are also responsible for promoting healthy sleep.

2.      Almonds

Almonds contain melatonin and magnesium as well, both of which are beneficial for your sleep. Magnesium is good as it reduces inflammation. It also reduces cortisol, a stress component that can usually cause disruptive sleep.

If you are having trouble falling asleep, try eating almonds before bed.

3.      Passionflower Tea

Passionflower tea is an herbal tea; it has been used since many years as a treatment for numerous ailments.

It has an excess of flavonoid antioxidants, known for reducing risk of heart disease, boosting the immune system and reducing inflammation. It also reduces anxiety.

Drinking passionflower tea accelerates production of GABA, which produces other chemicals like glutamate that reduce stress levels.

4.      Walnuts

Walnuts have omega-3 fatty acids, linoleic acid and healthy fats. The fatty acids contribute to better sleep.

Walnuts also decrease cholesterol levels, hence minimizing the risk of heart disease.

5.      Oatmeal

One of its numerous other benefits include it helping in better sleep. It is high in carbs and reduces drowsiness before bed.

Oats are a source of melatonin. So, it is good for you if you eat a bowl before going to bed.