Sleep to Promote Longevity - Part 1
With everything going on in our daily lives --- between job, kids, husband, cooking, cleaning --- sleep is not typically a number one priority on our list of things to do! But it should be. According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Extensive research has been done on the effects of sleep. These studies have consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being.
Did you know that over a period of time, not getting enough sleep can lead to a variety of medical conditions that include morbid obesity, diabetes, heart disease, and even death? So how do manage everything in your life and still put aside enough time to make sure you get the minimum amount of sleep required to keep you healthy?
If you are the primary caregiver of a loved one, you have most likely already done extensive research on the different techniques available to help you get a good night's sleep. These include getting a new or different style mattress, relaxation tapes (you know…..the ones with the soft rain, ocean sounds, etc.), yoga, etc. These are all great, but a major factor that few people take into account is food – what they eat right before they go to bed.
While no particular foods are known to generate sleep; understanding what, when, and how much to eat and consume can up your possibilities for a audio quick sleep.
No particular food is known to promote sleep, although my research has discovered that tryptophan and carbohydrates do work together to relax you, and of course we've all heard that melatonin produces sleep, which is why you can easily find it in both grocery stores and specialty stores. Note: Never take an herbal supplement without checking with your doctor first because many have been known to interact with several prescription medications.
According to Dr. Sears of AskDrSears, "The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods."
On a personal note, I agree with Dr. Sears' statement because when I was working 12-hour shifts at the hospital or with a patient in their home, nothing would put me to sleep faster than a glass of milk. Supposedly, warm milk is better than cold milk if you are trying to relax, but in my case, after being on my feet for 12 hours, it made no difference whether the milk was warm or cold! (Stay tuned for Part 2 of this article)
Did you know that over a period of time, not getting enough sleep can lead to a variety of medical conditions that include morbid obesity, diabetes, heart disease, and even death? So how do manage everything in your life and still put aside enough time to make sure you get the minimum amount of sleep required to keep you healthy?
If you are the primary caregiver of a loved one, you have most likely already done extensive research on the different techniques available to help you get a good night's sleep. These include getting a new or different style mattress, relaxation tapes (you know…..the ones with the soft rain, ocean sounds, etc.), yoga, etc. These are all great, but a major factor that few people take into account is food – what they eat right before they go to bed.
While no particular foods are known to generate sleep; understanding what, when, and how much to eat and consume can up your possibilities for a audio quick sleep.
No particular food is known to promote sleep, although my research has discovered that tryptophan and carbohydrates do work together to relax you, and of course we've all heard that melatonin produces sleep, which is why you can easily find it in both grocery stores and specialty stores. Note: Never take an herbal supplement without checking with your doctor first because many have been known to interact with several prescription medications.
According to Dr. Sears of AskDrSears, "The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods."
On a personal note, I agree with Dr. Sears' statement because when I was working 12-hour shifts at the hospital or with a patient in their home, nothing would put me to sleep faster than a glass of milk. Supposedly, warm milk is better than cold milk if you are trying to relax, but in my case, after being on my feet for 12 hours, it made no difference whether the milk was warm or cold! (Stay tuned for Part 2 of this article)
