Failing to get the requisite amount of sleep can have a detrimental impact on your health, increasing the risk of conditions such as heart disease, dementia and obesity.
Numerous studies have extolled the virtues of establishing a structured routine for sleep, which involves going to bed and waking up at the same time each day.
Recent research took this a step further by highlighting the role relaxing pre-bedtime activities play in getting the best quality sleep.
Meditating for 30 minutes before sleep was found to provide the optimum sleep conditions for participants, while reading a book and listening to music scored extremely well.
Activities such as playing online casino games also proved to be relaxing, although numerous experts recommend leaving digital devices outside the bedroom during the night.
While the light-hearted nature of playing games soothes the mind, the blue light emitted by smartphones, tablets and other devices can be detrimental to sleep.
Other recent studies have pinpointed nutritional intake as a crucial factor in the quality of sleep people are able to get each night.
Researchers at the Columbia University Irving Medical Centre in New York found that following a Mediterranean-style diet can be hugely beneficial to sleep.
Eating plenty of whole grains, fruit and vegetables reduced the risk of insomnia by 35 percent when compared to people who consumed a different diet.
Foods such as fish, nuts, seeds, tomatoes, tart cherries and kiwi fruit are linked to the production of melatonin – a natural hormone that contributes to the sleep process.
A more recent study led by Liverpool-born neuroscientist Matthew Walker has further highlighted how our dietary intake can support better sleep.
Walker’s group of University of California scientists found that paying attention to three factors – breakfast, exercise and sleep – contributes to better rest and feeling more alert during the day.
The came up with a three-part prescription that kicks off with eating a breakfast high in complex carbohydrates with limited sugar to start the day.
Undertaking substantial physical activity during the day is the next part of the equation, although this must be completed long before bedtime.
The final element is creating a bedtime routine that involves sleeping longer and later into the morning, before repeating the process the following day.
Postdoctoral fellow Raphael Vallat, the first author of the study, says the findings represent a significant leap forward in understanding how diet, exercise and sleep are linked.
“All of these have a unique and independent effect,” Vallat said. “If you sleep longer or later, you’re going to see an increase in your alertness.
“If you do more physical activity on the day before, you’re going to see an increase. You can see improvements with each and every one of these factors.”
“A breakfast rich in carbohydrates can increase alertness, so long as your body is healthy and capable of efficiently disposing of the glucose from that meal, preventing a sustained spike in blood sugar that otherwise blunts your brain’s alertness.”
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