One of the most important aspects of life is sleep, which is a complex and vital process that impacts on our physical and mental health. Sleep is a naturally recurring state characterized by altered consciousness and reduced responsiveness to external stimuli. It is a dynamic process that can be divided into two main types: REM (Rapid Eye Movement) and non-REM sleep. There are further types on NREM, these include:

• Stage 1(N1) of non-REM sleep is light sleep, or the change from wakefulness to sleep.

• Stage 2 (N2): A little bit deeper slumber accompanied by a drop in body temperature and heart rate.

• Stages 3 (N3): Deep sleep, which is essential for growth and physical recovery.

The Rapid Eye Movement (REM): This induces dreaming, elevated brain activity equivalent to wakefulness. It also constitutes rapid eye movements and irregular breathing, temporary paralysis of voluntary muscles to prevent acting out dreams. It is essential for memory consolidation, emotional processing, and cognitive function.

Sleep Physiology

The circadian rhythm, often known as the body’s internal clock, is an essential component in controlling the cycle of sleep and wakefulness. The suprachiasmatic nucleus (SCN) in the hypothalamus, which reacts to stimuli related to light and darkness, affects the circadian rhythm. Melatonin, a hormone that encourages sleep, is released by the pineal gland in response to signals from the SCN.

The homeostatic desire for sleep, which increases during alertness and decreases during sleep, also affects the sleep-wake cycle. Adenosine is a neurotransmitter that builds up in the brain during waking hours and has a role in causing drowsiness. Adenosine levels drop when you sleep.

Sleep Trends in recent times

Technology now plays a major role in every aspect of our everyday lives, impacting everything from work to leisure time. However, this digital revolution has also cast its shadow on a seemingly unrelated aspect of our lives—sleep.

Many of us end up lost in the glow of our laptops, tablets, and cellphones as the day comes to an end. This seemingly innocuous practice, however, can have a significant effect on both the quantity and quality of our sleep. The body produces less melatonin—a hormone that controls sleep-wake cycles—when exposed to blue light from screens. Long-term screen usage before bed can interfere with the circadian cycle, which makes it harder to fall asleep and stay asleep.

Artificial light, especially the energy-efficient LED lights found in many modern devices, has effects on our sleep that extend beyond the world of screens. Artificial light exposure can reduce the generation of melatonin, which tells our bodies it’s not yet time for sleep, especially in the evening. This melatonin release disturbance can cause trouble falling asleep and fragmentation of sleep generally.

Also, there is a reciprocal association between sleep and chronic pain. Sleep disturbances caused by chronic pain issues can make it difficult to fall asleep and stay asleep, and inadequate or poor-quality sleep can make pain worse. Chronic pain disorders may also arise and persist as a result of sleep disturbances. This link is influenced by a number of variables, such as altered neurotransmitters, elevated inflammation, and altered pain threshold. Resolving sleep issues is essential to controlling chronic pain and enhancing general health.

Dietary Recommendations for Better Sleep

Certain dietary modifications can have a good effect on both the quantity and quality of sleep. Melatonin is a hormone that controls the cycles of sleep and wakefulness. Tomatoes, pomegranates, tart cherries, and grapes are foods high in melatonin. Eating these meals could help you sleep better.

Tryptophan is an amino acid that helps produce melatonin and serotonin, tryptophan-rich foods include dairy, almonds, seeds, chicken, turkey, and tofu. Tryptophan levels in the blood can be raised by eating foods high in complex carbohydrates, such as whole grains, brown rice, and oats, which helps improve sleep.

Magnesium regulates neurotransmitters and the synthesis of melatonin. Legumes, whole grains, nuts, seeds, and leafy green vegetables are foods high in magnesium. Vitamin B6 aids in the synthesis of neurotransmitters including serotonin, which promotes better sleep and a calming mood. B6-rich foods include potatoes, chicken, and bananas.

It is well known that calcium aids in the brain’s conversion of tryptophan to melatonin. Dairy products, leafy greens, and fortified plant-based milk substitutes are good sources of calcium.

Since caffeine might disrupt sleep, avoid having caffeinated beverages in the late afternoon and evening. In addition, drinking might interfere with your sleep cycle later in the night, even if it may make you feel sleepy at first. A heavy, rich, or spicy meal right before bed may make you feel uncomfortable or induce indigestion. For dinner, choose a well-balanced meal with veggies, nutritious grains, and lean protein.

Pay attention to how your body reacts to various meals as you eat. Certain foods, such those that are spicy or heavy in sugar, may cause sensitivity reactions in certain people and cause them to have trouble sleeping.

Sleep Trackers, boon or no?

White noise and guided relaxation are two elements that some sleep applications provide that can be useful in encouraging sleep. You can substitute soft ocean waves, white noise, or natural noises for conventional music.

Sleep trackers can give you important information about the length, phases, and disruptions of your sleep patterns. You can increase the quality of your sleep by altering your lifestyle with the support of this knowledge. You can use this knowledge to better understand how lifestyle choices like stress, exercise, and food can affect your ability to sleep.

Some people discover that the use of a sleep tracker encourages them to make better sleep habits. The tracker’s comments could motivate people to prioritise maintaining consistent sleep schedules, establish a calming nighttime ritual, and adopt other healthy lifestyle choices.

However, certain sleep trackers may not be as accurate as professional sleep studies carried out in a controlled setting, and their accuracy can vary widely. Even if you feel refreshed, relying too much on sleep trackers could cause unnecessary stress if the data indicates poor sleep. It’s critical to evaluate the information in the context of your total wellbeing.

More sleep, both in terms of quantity and quality, can be attained by adhering to a regular sleep schedule, unwinding before bed, and controlling stress. Seeking advice from a medical expert is advised if sleep issues don’t improve.