symptoms can occur during the day , they are most prevalent at night .
Parasomnias
Parasomnias are a class of sleep disorders that cause abnormal movements and behaviors during sleep . They include : sleepwalking , sleep talking , groaning , nightmares , bedwetting and teeth grinding or jaw clenching .
Narcolepsy
Narcolepsy is characterized by “ sleep attacks ” that occur while awake . This means that you will suddenly feel extremely tired and fall asleep without warning . The disorder can also cause sleep paralysis , which may make you physically unable to move right after waking up . Although narcolepsy may occur on its own , it is also associated with certain neurological disorders , such as multiple sclerosis .
The Effects of Sleep Deprivation
The strain we put them through on a daily basis requires quality downtime to restore back to baseline . When we sleep , the body goes into “ repair mode ”, expressing a host of functions that prevent the negative effects of lack of sleep . Some of the effects include the following :
Slowed thought processing : Studies have shown that lack of sleep slows and decreases our qualtiy of thought processing . This means you ’ re at a higher risk for misunderstanding people and information , and making poor decisions . It also means your reaction time , and this is especially serious for people who drive a lot , is greatly reduced .
Mood swings : Long term lack of sleep significantly affects your mind ’ s ability to cope with stress . This can take the form of anxiety and depression .
Increased risk of heart disease : The University of Warwick did a study and they found that getting less than 6 hours of sleep on a consistent basis makes you 48 % more likely to die of heart disease and 15 % more likely to have a stroke . Without restorative sleep periods , certain chemicals are activated that keep the body from achieving extended periods of low blood pressure and heartrate . Eventually , this can lead to high daytime blood pressure and
cardiovascular complications .
Important Nutrients that Improve Sleep
It ’ s no secret that both nutrition and sleep play a fundamental role in our health , but the complex and important relationships between them are frequently overlooked . Diet and nutrition can influence the quality of your sleep , and certain foods and drinks can make it easier or harder to get the sleep that you need . At the same time , getting enough sleep is associated with maintaining a healthier body weight and can be beneficial for people who are trying to lose weight .
Recognizing the connections between sleep and nutrition creates opportunities to optimize both in order to eat smarter , sleep better , and live a healthier life . As a general rule , a balanced diet made up largely of a variety of vegetables and fruits is able to provide the recommended daily intake of vitamins and nutrients , contributing to better sleep while promoting a healthy weight .
A central role of nutrition is having a high enough intake of a broad range of vitamins and minerals that enable almost all types of bodily systems and processes . Some of these nutrients include : Vitamin C : People with low blood levels of vitamin C tend to have more sleep issues and are more prone to waking up during the night . Excellent sources of vitamin C include oranges , lemons , guavas , strawberries and pawpaw .
Tryptophan : This is a critical nutrient because it ’ s the precursor to your body ’ s serotonin production . The neurotransmitter serotonin is a precursor to melatonin hormone . Tryptophan is found in chicken , eggs , sweet potatoes , chia seeds , hemp seeds , bananas , pumpkin seeds , almonds , and yogurt .
Omega-3 fatty acids : Studies have found that omega-fatty acid helps in getting deeper , more restful sleep . Some food sources of omega-3s are sea foods , chia seeds , hemp seeds , walnuts , and flax seeds .
Vitamin B6 : This essential vitamin helps to modulate the body ’ s stress response and relax the nervous system . Some of the best sources of vitamin B6 are bananas , yoghurt , cashews , peanut butter , almonds , avocados , fish , tomatoes , spinach , sweet potatoes , and eggs .
Kepha Nyanumba is a Consultant Nutritionist at Crystal Health Consultants Limited . You can engage him via mail at : KNyanumba @ chc . co . ke , or follow him on twitter : @ knyanumba or Blog : kephanyanumba . blogspot . com .