Snack on these: Foods that promote sleep

Even before the pandemic, sleep had already been a challenge to many. Now that there is almost no distinction between work and rest, some find it more difficult to go to bed and clock in the recommended hours for sleep. Snacking on these foods might just help correct one’s circadian rhythm.

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Walnuts are packed with nutrients that help promote sleep such as potassium, magnesium, calcium, and folate. High in melatonin, walnuts have been linked to improving sleep, says Dr. Lisa M. Cannon. Yogurt, another food rich in calcium, helps process amino acids and hormones such as tryptophan and melatonin, both known to aid sleep. Right along the alley of calcium-rich foods is kale, which helps sleep hormones becoming more effective.

With a high glycemic index, white rice offers a natural increase in insulin and blood sugar levels, helping tryptophan work in one’s brain with speed. Poultry such as chicken and turkey contain tryptophan, an amino acid known to help the body produce serotonin and melatonin. Honey maintains the kind of glucose that reduces orexin, a neurotransmitter that aids alertness. Snacking on bananas during the day can help keep one in bed all through the night as the fruit contains potassium, tryptophan, and magnesium.

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Dr. Lisa M. Cannon mentions that lettuce and lettuce seed oil promote sleep due to their n-butanol fraction, particularly in lactucin, a compound it carries. For some sweet treats, consider snacking on cherries as the fruit is high in sleep-regulating compounds such as serotonin, tryptophan, melatonin, and potassium.

Dr. Lisa M. Cannon is a pulmonologist with more than 15 years of experience in her field. Her passion for pulmonology and critical care led her to her own medical practice in New Jersey. She earned her medical degree from New York College of Medicine and fellowship in sleep medicine, pulmonary disease, and critical care from Mount Sinai Hospital. For more updates from Dr. Cannon, head over to this blog.

Consider these tips to stop insomnia in its tracks

Temporary insomnia can be characterized by poor sleep quality that can last from a night to several weeks. Not getting proper sleep has many disadvantages, and people who have insomnia know all too well the discomfort of waking up frequently, feeling restless in bed, and not falling asleep at all. In this blog post, Dr. Lisa M. Cannon shares a few tips to avoid insomnia.

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Exercise. Some experts believe that working out at around 6 in the evening can get one in bed at the right time, as compared to exercising too close to bedtime. Regardless of whether one works out in the morning or evening, regular exercise helps regulate sleep and wake times. If possible, skip naps. While taking a nap in the middle of the day can be tempting, an afternoon shuteye can prevent one from falling asleep early at night.

Make dinner light. Eating heavy at night can throw one off their sleep schedule or disrupt their sleep. Take work outside the bedroom. Mixing activities in the bedroom can be confusing to the brain as it may associate the bed for work instead of sleep.

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Stay off caffeine, alcohol, and nicotine hours before going to bed. These three can disrupt sleep, which can lead to insomnia or worsen it. Remember to wind down to get the body to sleep mode. Spending at least an hour to relax by reading, listening to music, or meditating before hitting the sack can help the body get to sleep easily.

Dr. Lisa M. Cannon obtained her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. For more updates, visit this page.

Consider these tips for better sleep hygiene

A person’s physical, mental, and emotional health are directly affected by sleep. When one is sleep deprived, it can have negative effects on their daytime energy, weight, and emotional balance. Tossing and turning at night may be a regular occurrence, but it should not be.

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As much as possible, try to stay in sync with the body’s natural sleep-wake cycle. A person would feel more refreshed and energized to take on the day when they can follow and keep their circadian rhythm. Dr. Lisa M. Cannon recommends maintaining the same sleep and wake times every day to set the body’s internal clock. Avoid sleeping in on weekends and even when trying to pay sleep debt. It’s better to nap during daytime than disrupt the circadian rhythm.

Combat post-dinner sleepiness. A late-night nap disturbs a person’s internal clock. Instead of taking a nap, wash the dishes, take a walk, or get clothes ready for the following day. Giving in to sleepiness may cause one to wake up late at night and prevent them from getting the best out of their sleep. Nap the right way. Take siestas early in the afternoon and limit them to 15 to 20 minutes.

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Avoid alcohol, caffeine, nicotine, and other chemicals are known to interfere sleep a few hours before going to bed, suggests Dr. Lisa M. Cannon. A person must steer clear from coffee, chocolate, tea, pain relievers, and cola four to six hours before going to bed.

Dr. Lisa M. Cannon is a respected physician based in New Jersey. Dr. Cannon earned her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. Visit this blog for more updates.

 

The Importance Of Banning Blue Light Before Bedtime

Individuals who prefer to wind down using their smartphones before getting their desired shuteye are doing it wrong. Blue light or the short wavelengths that come from screens and monitors can disrupt sleep. Recent studies suggest that watching television and using gadgets such as tablets, smartphones, and laptops a few hours before bedtime throws off a person’s circadian rhythm. Instead of preparing the body for sleep, the combination of blue light and artificial light in the household might cause the body to secrete melatonin, a hormone that is responsible for the body’s waking and sleeping cycles.

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Exposure to blue light at the right time can be helpful. Daytime exposure to blue light along with sunlight can improve a person’s mood. It can also boost focus and maintain the body’s circadian rhythm. And while there truly are early birds who require less sleep and late sleepers who are wired to sleep beyond the usual bedtime, prolonged gadget use before going to bed not only wakes the body up but affects the quality of sleep.

To improve the quality of sleep, experts suggest avoiding the use of blue light-enriched gadgets two to three hours before bedtime. For those who are working late at night, the use of blue light filtering glasses will help maintain their circadian rhythm even with the disruption of gadgets. To fully ease a person back into the right sleeping pattern, the use of dimmers for other lighting at home is also recommended.

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Getting the right sleep is important for people of all ages. For a truly good night’s rest, keep gadgets far away from the bed and turn down the lights.

Dr. Lisa Marie Cannon‘s practice is focused on providing diagnostic, treatment, and management options to patients with pulmonary and respiratory conditions like COPD, tuberculosis, and pneumonia, as well as sleep medicine. Visit this page for more information on these fields.

What You Need to Know About Restless Legs Syndrome (RLS)

One in ten Americans have Restless Legs Syndrome? Also known as Willis-Ekbom Disease, the Restless Leg Sydrome is a neurologic-sensory and sleeping disorder that gives a person an urge to move legs while at rest. It is possible for a person to show signs of the Willis-Ekbom Disease in other parts like the arms, face, torso, and genital region. It occurs during inactivity (sleep or rest), and is usually calmed by pressure or big movement. It is usually manifested during nighttime, and can greatly interfere with a patient’s sleep patterns.

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The main cause for the condition is still unknown. While others believe that RLS can be hereditary or idiopathic (primary RLS), some obtain the disease because of an underlying medical condition (pregnancy, diabetes, kidney failure, anemia, etc.), or the use of medication or other substances. More than 80 percent of people who have RLS also have PLMD or the periodic limb movement disorder. Symptoms of PLMD include leg twitching or jerking.

RLS can occur at any age, regardless of gender. It also runs in families as it is genetic, and it can also be a sign for developmental disorders in some children.

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If you are showing signs of Restless Legs Syndrome, consult a medical professional, and ask how they can be of help to you.

Dr. Lisa Marie Cannon specializes in critical care and sleep medicine. Follow this Twitter account for more health-related discussions.