Are You Having Trouble with Sleeping?

Do you know that by having a lack of sleep, your tendency to have depression and weight gain is higher? A new study has shown that lacking sleep may increase the risk of having a heart attack as well (1).



A national health survey has been done by researchers at the Norwegian University of Science and Technology and they have found that the participants who reported they had insomnia had more heart attacks compared to those who had no trouble sleeping (1).

The researchers also added:

     • Participants who had trouble falling asleep were more likely to get heart attack by 45 percent.
     • Participants who had trouble staying asleep were more likely to get heart attack by 30 percent.
     • Participants who woke up feeling unrefreshed for more than once a week were more likely to get heart attack by 27 percent.

What Should You Do to Get Enough Sleep?
In order to help you to fall asleep and stay asleep, here are some important dietary and dietary supplement strategies that you should consider:

1. Eliminate Caffeine
It is important for your diet to be free of caffeine and its related compounds. If you are someone who loves caffeine, it is advisable to only take one cup of coffee in the morning and avoid any caffeine consumption before you sleep. Other caffeine sources include hot cocoa, tea or soft drinks. Even a small amount of caffeine can be the reason why some people have insomnia.


2. Avoid Alcohol
The more a person drinks alcohol before bedtime, the more it will disrupt the sleep quality. Hence, it is advisable to avoid alcohol consumption before bed as it will cause adrenaline to be released and disrupt the production of serotonin – an important chemical released by the brain to initiate sleep.


3. Eat Foods High in Amino Acid
Consuming foods high in amino acids such as turkey, milk, chicken, eggs, and nuts (almonds) will help the brain to secrete serotonin and melatonin, which may help the brain to promote sleep.


If you are looking for ways to improve your sleep quality, consider adding magnesium and multivitamins to your diet as they act as a natural relaxant which will reduce stress, insomnia and jet lag.

4. Take Supplements to Improve Sleep Quality
If your body is not absorbing the nutrients well, you should consider taking supplements that are beneficial for your health.


Supplements that contain natural herbs and Gamma-Aminobutyric Acid (GABA) can help to improve your sleep quality. GABA is a type of amino acid that works as a neurotransmitter in the brain whereby it blocks certain brain signals and decreases activity in your nervous system (2).

All in all, it is essential for everyone to have a good quality of sleep. By having a lack of sleep, you will feel tired and less energetic to perform your daily activities. Therefore, it will affect your performance, no matter where you are and what you are doing.

References:
1. Han, K. S., Kim, L., & Shim, I. (2012). Stress and Sleep Disorder. Experimental Neurobiology. https://doi.org/10.5607/en.2012.21.4.141
2. Boonstra, E., de Kleijn, R., Colzato, L. S., Alkemade, A., Forstmann, B. U., & Nieuwenhuis, S. (2015). Neurotransmitters as food supplements: The effects of GABA on brain and behavior. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2015.01520