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Decoding Sleep and Nutrition by Dr. Naaznin Husein

It is interesting to see we never miss charging our Mobiles in the night under any circumstance as we know having a phone running on low battery is utterly nightmarish at work.However, we often forget to recharge our batteries every night with adequate sleep, very often feeling completely tired and drained throughout the day.Some clear signs and symptoms of less sleep or disturbed sleep A Fatigued, sleep-deprived mind leads to a tired and fatigued bodyIf you need a lie-in on weekends to make up for lack of sleep during the week, you may be at risk for obesity and type 2 diabetes, a study suggests.The findings, shown at the Endocrine Society’s annual meeting, suggested that an increase in sleep could help patients. Researchers also found that as little as 30 minutes a day, sleep debt can have significant effects on obesity and insulin resistance.Studies have already shown that shift work can rapidly put healthy people into a pre-diabetic state.The action of throwing the body clock out of sync is a thought to disrupt the natural rhythm of hormones in the body, leading to a host of health problems.It has been suggested that people who are experiencing short-term sleep restrictions process glucose more slowly as compared to individuals receiving full 8 hours of sleep, increasing the likelihood of developing type 2 diabetes.Know your sleep enemies and combat them For friends who may have a long commute from work to home, ensure you grab a healthy lean protein-rich snack (Hard Boiled eggs, Chicken Wrap with vegetables, Tofu sandwich) or a mini-meal by 6.30 – 7 pm when leaving from the office and avoid falling prey to a heavy meal (Thali full Garam Khanna) when you reach home. This may cause a lot of heartburn and abdominal discomfort. This may be, especially if you overeat or eat certain foods that induce heartburn. Lying down may help as reflux symptoms can cause burning chest discomfort and a bitter taste in your mouth. Some people describe this as burping up food. Spicy and acidic foods like citrus and tomatoes may be especially bothersome. Alcohol, chocolate, and even peppermint may also worsen heartburn and reflux. Eating too close to bedtime may harm your sleep. Ideally, keep a gap of at least 2 hours between meals and sleep. Initially induces sleep. Also, caffeine in coffee, tea, soda, energy drinks, and chocolate should be avoided. It blocks adenosine, a chemical that naturally makes us feel sleepy, and when consumed too close to bedtime may contribute to insomnia. It can also increase the need to urinate, which can lead to disruptive nocturia. Not everyone is sensitive to caffeine, but if you are, consider restricting its consumption to earlier in the day (stop using by mid-afternoon). While training is a must, avoid intense activities closer to bedtime as it may lead to a complete stimulation and delayed sleep and complete disruption of circadian cycles. Light stretching exercises in the evening along with yoga and mindful meditation can help induce better sleep.Read More: What is The Best Time to Exercise? A warm cup of hot milk or Turmeric Latte also known as Haldi milk can be a great sleep inducer and helps reduce inflammation.Include complex carbohydrates with lower Glycemic index food like millets (Ragi, Jowar, Amaranth (Rajgeera, quinoa) as a part of your night dinner. Avoid desserts and sugary foods closer to bedtime. Lack of sleep increases stress, low levels of depression and huge cravings to satiate the taste buds Sugar, Fat, and Salt cravings. The desire to eat emptied calorie food, colas, chips, Samosas, Cakes is highly pronouncingAbsolute Food Essentials which Promote sleepWalnutsEnsure you include nuts like Walnuts. A daily dose of 28gms approximately, 12-14 halves of walnuts should be added as a mid-evening snack (In replacement to high fat- snacks) or as a pre-workout meal. The fatty acid makeup of walnuts may also contribute to better sleep. They provide ALA, an omega-3 fatty acid that is converted to DHA in the body. DHA may increase the production of serotonin, a sleep-enhancing brain chemical.Several other foods have sleep-promoting properties, but they have not been explicitly studied for their effects on sleep. Other Daily Lifestyle tipsA warm water bath can soothe the body after a hectic day at work and helps relax the muscles.Reduce Screen TimeLong hours of screen time at night keeps us from falling asleep and sleeping well due to cognitive stimulation and sleep deprivation. Your brain’s electrical activity increases, neurons race and divert you from calming down into a peaceful state of mind for sleep.Also, the physical act of responding to an email, text, or video increases the tension in your body which results in stress. Your body then produces the stress hormone – cortisol, released by the adrenal gland aversive to sleep.Furthermore, the brain naturally creates the hormone, melatonin that regulates the sleep-wake cycle. Too much light from video screens at bedtime affects the melatonin production giving the body the impression that you aren’t ready to sleep. Also, the screen emits light that suggests to the brain that it is still daytime which contributes to insomnia and sleep deprivation. Holding a device such as a smartphone close to one’s face increases this effect giving the brain the wrong signal as if it’s not time to go to sleep. The best advice is to stop watching TV or using smartphones and other screen devices an hour or two before bedtime to give your brain a rest and the correct signal that it is time to sleep.Must Read: How to Get A Good Night Sleep? – 10 Tips to Sleep Better At NightHarvard Medical School scientists concur that specific wavelengths of light suppress the sleep-inducing hormone melatonin in the brain.How much should we sleep?The National Sleep Foundation (NSF), along with a multi-disciplinary expert panel, issued its new recommendations for appropriate sleep durations”¦ So, stick to the age-old mantra –Early to bed and early to rise makes a man healthy and wise.Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. 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Attention Millennials: Regular Sleep is the Key to Good Health!


Disproportionate working hours–even at night–are becoming more and more common in our society.

Lack of sleep affects thoughts and awareness universally. It is proposed that humans need sleep, for the maintenance of energy and handling of information. Sleep deprivation occurs when insufficient sleep leads to diminished performance, decreased alertness, and a decline in health. It also increases failures to carry out intended actions, which may raise severe concerns in certain circumstances. It also has a detrimental effect on our ability to process emotional information. Reduced quantity of sleep increases the risk for depression, which in turn increases the risk for decreased sleep. It also raises the risk of increased pain perception. Decreasing either the amount or quality of sleep reduces the effectiveness of the insulin in our body and glucose tolerance. It may also lead to an inconsistent increase in food intake, a decrease in physical activity, and weight gain. Therefore, it is probable that decreased sleep duration may increase the incidence of type 2 diabetes, obesity, and cardiovascular disease.

Thus, sleep deprivation not only increases the risk of various lifestyle diseases but also can cause unfavorable behavioral changes, in turn, increasing stress and loss of sleep.

It is essential to deal with the loss of sleep and its effects early on to avoid long-term consequences.

To ensure a good night’s sleep, avoid a heavy dinner, tea, coffee, aerated drinks and any other item that stimulates your brain. If you generally have difficulty falling asleep, avoid naps during the day.

Practice planning things to avoid longer working hours at night. Habituate yourself to stop work and shut down all gadgets at least 30 minutes to an hour before going to bed. Read something pleasant or meditate or take a hot shower to put yourself to sound sleep.

If some assignment on the next day is going to deter you from sleeping well, finish it off early in the day; else it is sure to spoil your next day with the reduced alertness due to lack of sleep. This is equally important for children.

Fix your sleeping time and duration. Plan everything else around it, not the other way round.

Read More: How to Get a Good Night Sleep?

You are bound to perform better with sound sleep than otherwise.

Also Read: Can Sleep Apnea Kill You? Uncovering the Truth

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute fairly common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.