Foods That Aid Sleep


Foods and Drinks You Can Try For Better Sleep

If you have sleep deprivation, you can get help from some foods and drinks. Here are 6 of the nutritions that help fall asleep:

1. Popcorn


The carbonhydrates in the fat-free popcorn supply the aminoacid called tyrptophan to the brain. Tyrptophan is used for the production of the neurotransmitter called serotonin in the brain. Popcorn may help you feel sleepy. 

Attention: There are findings which show that popcorn cooked in the microwave owen is dangerous for health. It is advised that popcorn is cooked on fire without using fats and salt.



2. Halibut Fish

Halibut is a Norwegian fish which contains both tyrptophan and vitamin B6, therefore it aids sleep. Some of the other foods are rich in tyrptophan are: red meat, soy beans, milk, cheese, yoghurt, nuts and eggs.






3. Dried Tart Cherries


Tart cherries (sour cherries), whose homeland is Turkey, contain carbonhydrates which boost production of serotonin. Dired tart cherries are also one of the few foods which contain melatonin which promotes better sleep and lessens the negative effects of jet-lag. 

Tart cherries, and especially the dried ones, contain antioxidants which slow aging. 






4. Garbanzo Beans (Chickpeas)


Garbanzo beans are rich in their vitamin B6 content, which is necessary for the production of serotonin. 

They can be added to salads, soups and many meals.






5. Chamomile Tea


Chamomile Tea is a drink which does not contain caffein and has relaxing effects. It can be a good aid for falling asleep. 










6. Honey
 
Orexin is a recently discovered neurotransmitter which has been linked to wakefulness. A rise in blood sugar levels can reduce orexin production in the brain. Therefore, eating honey can help sleep better. 






References
"Foods That Help You Sleep", Matthew Kadey, MS, RD, http://www.shape.com/healthy-eating/healthy-recipes/foods-help-you-sleep/slide/6
"Five foods a naturopath would never eat", Dr. Natasha Turner, http://www.chatelaine.com/health/diet/foods-a-naturopath-would-never-eat/

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What is The Amount of Sleep We Need?

Türkçe Versiyon
az uyku sağlığa zararlı

The duration of sleep a human needs changes from person to person and also depends on many factors like age. 

Insufficient sleep may damage health, it may even shorten life. Sleep deprivation can deeply effect memory, learning, creativity, emotional stability and physical health. Sleep experts say that significant part of body mechanisms are effected negatively from sleep deprivation. Insufficient sleep negatively effects the heart, lungs, kidneys, appetite, metabolism and weight control, immune system and resistance to diseases, pain sensitivity, reaction times, mood and brain functions. 

How Much Sleep Do We Need?

ne kadar uyumalıyız
    As an average;

    • Infants need approximately 16 hours of sleep a day.
    • Teenagers need approximately 9 hours of sleep a day.
    • Adults usually need approximately 7 or 8 hours of sleep a day. But the amount of sleep needed by an adult changes from person to person between 5 to 10 hours of sleep every day.
    • Women in the first 3 months of pregnancy may need several more hours of sleep than usual.

    References
    "Are You Getting Enough Sleep?", The Guardian, http://careers.guardian.co.uk/work-blog/are-you-getting-enough-sleep
    "Are You Getting Enough Sleep?", WebMD, http://bit.ly/c4Pr4R

    "Az uyku sağlığa zararlı", The New York Times, http://www.usasabah.com/TheNewyorkTimes/2013/07/22/az-uyku-sagliga-zararli

    Sleep and Heart Attack

    Türkçe Versiyon

    Sleep Disorders and Heart Health
    sleep disorders and heart health

    NTNU-Tronheim Norwegian Science and Technology University has conducted a research to investigate the relationship between sleep and hearth health. Norwegian scientists have made a survey among 52.610 men and women, asking them questions about whether they have sleep problems or not. Some of these questions were as follows:

    • How often do you have difficulty in falling asleep?
    • How often do you wake up during the night?
    • When you wake up in the morning, do you feel that you had a poor sleep? How often do you face this situation?

    After obtaining the results of the survey, the scientists followed the participants for 11 years. With the data gathered during the 11 year long study, the following conclusions were made:


    When compared to people with no sleep problems;


    • Those who have difficulty in falling asleep have a 45% increased relative risk of heart attack
    • People with problems staying asleep have a 30% increased relative risk of heart attack
    • People who wake up tired in the morning have a 27% increased relative risk of heart attack.
    Sleep and heart attack

    Sleep disorders may cause more stress hormones to be secreted and this may result in heart failure. Stress hormone affects the heart functions negatively.

    Dr. Lars E. Laugsand from the Norwegian University of Science and Technology said “This is just one study, and more are needed to try to explain the mechanisms behind these associations”

    Source
    Norwegian University of Science and Technology, http://www.ntnu.edu/dmf/news-archive

    What is Sleep Hygiene?

    Türkçe Versiyon

    Sleep Hygiene Is Vital For Better Sleep

    What is sleep hygiene?The concept of sleep hygiene refers to the entire conditions which enable your sleep environment, mind and body to be prepared for a good sleep. It is controlling of all behavioural and environmental factors that precede sleep and may interfere with sleep.

    Sleep hygiene is the practice of following guidelines in order to ensure more restful, effective sleep which can promote daytime alertness and which can help treat or avoid sleep disorders. 



    Advice for Providing Sleep Hygiene

      Advice for Providing Sleep Hygiene
    • Reduce your alcohol intake, avoid alcohol especially before bedtime. Alcohol taken close to bedtime greatly reduces sleep quality and causes you to wake up frequently.
    • Reduce caffein intake. If possible, do not get drinks which contain caffein after 8 p.m. Caffeine may stay in your body for long periods of time and may prevent you from falling asleep.
    • Make sure that your bedroom is dark enough, not too hot or not too cold, and silent enough. You can find further information about this in Narda Blog.
    • Do not sleep too long during daytime. Short naps are mentally and physically beneficial, but prolonged sleep during daytime may prevent you from sleeping well at night.
    • Relax before going to bed. Take a shower, read a book, listen to relaxing music.
    • Keep computers, mobile phones and television away from your bedroom.
    • Try to exercise regularly. Physical exercise improves sleep quality, and good sleep improves physical performance. Exercise and sleep are in a cycle which feed one another.
    • Do not eat too much before going to bed, since the digestion system does not work actively during late night time you may feel irritated and sleep deprived, furthermore your health may be affected negatively.
    • Do not drink too much liquids before bedtime, but keep in mind that a drinking small amount of water before going to bed may help prevent heart attacks. 

    References 
    "Sleep Hygiene", National Sleep Foundation, http://www.sleepfoundation.org/article/ask-the-expert/sleep-hygiene
    "How’s Your Sleep Hygiene?", Psychology Today, http://www.psychologytoday.com/blog/millennial-media/201208/how-s-your-sleep-hygiene

    What is Organic Cotton?

    Türkçe Versiyon

    Organic Cotton

    organic cotton
    Organic cotton is natural cotton grown from nongenetically modified plants without the use of any synthetic agricultural chemicals such as fertilizers or pesticides. Organic cotton is grown in subtropical countries such as Turkey, China, and USA.

    The cultivation of organic cotton promotes and enhances biodiversity and biological cycles. Organic cotton is certified by certain institutes which supervise the complete agricultural cotton growth process.

    High levels of agrochemicals are used in the agriculture of conventional cotton. Cotton production uses more chemicals than any other crop. 10-16% of the world's total pesticides (including herbicides, insecticides, and defoliants) are used for production of cotton.



    Disadvantages of Conventional Cotton

    • Chemicals used in the processing of cotton pollute the environment, air and water.
    • Residue of chemicals in the final product (eg. shirt, underwear, mattress or bedding) may irritate human skin.
    • Pesticides cause hazard to biodiversity and ecosystems, as well as human health.

    Advantages of Organic Cotton

    advantages of organic cotton
    • Organic cotton is more healthy and clean. It protects the earth and also human health.
    • It prevents contamination of water and protects the quality of water on earth.
    • Protects biodiversity and ecosystems.
    • Protects soil and prevents soil erosion.
    • Eliminates the toxic chemicals inside cotton, offers a natural product which is safe for humans.

    Advantages of Using Organic Cotton for Mattresses and Bedding Products

    • Since humans spend around 1/3 of their lives sleeping, they are in contact for very long periods with their mattress and bedding products such as bed sheets, comforters, pillows and blankets. Organic cotton provides a natural and chemical free sleep environment.
    • Reduces risk of allergy and protects the skin.
    • Reduces the risk of inhaling chemicals during sleep and protects the lungs.

    References
    Image Resource for Bedding: Coyuchi Bedding, http://www.coyuchi.com/organic-bedding-collections/organic-bedding-collection-windy-point.html
    "Organic Cotton is Different", AbourOrganicCotton.org, http://www.aboutorganiccotton.org/OCdiff.html

    Mobile Phones and Sleep

    mobile phones and sleep
    In  year 2008, a study which was funded by major mobile phone makers themselves showed that people exposed to mobile radiation took longer to fall asleep and spent less time in deep sleep.

    The study indicated that “during laboratory exposure to 884 MHz wireless signals components of sleep believed to be important for recovery from daily wear and tear are adversely affected". 

    The itch to check in at all hours of the night or wake up to the sound of a text message disrupts our sleep, too. 

    A Swedish research showed that there is a link between heavy cell phone use versus sleeping problems, stress and depression.


    cell phone in bedroom
    Especially young people feel like they must be available by phone around the clock. Unreturned messages could cause a feeling of guilt because the communication technology is in our hands and always reachable. Some teens even return text messages while they are asleep.

    Most people do not set limits on their nighttime availability. Nearly 75% of people from the age of 18 to 44 sleep with their phones within reach, according to a 2012 Time/Qualcomm poll. That number falls off slightly in middle age. Leaving the phone in another room is a behaviour as common as as keeping the mobile phone in the bedroom only among people who are 65 and older.

    Source
    "How Mobile Phones Affect Sleep", Huffington Post, http://www.huffingtonpost.com/2013/02/15/phones-sleep-mobile-_n_2680805.html

    Sleep Deprivation and Alcohol

    Türkçe Versiyon

    What Happens When Sleepless People Use Alcohol?

    Sleep and alcohol
    Alcohol has mild sedative qualities, but it often causes poor sleep.

    Studies have shown that alcohol use is more common among people who sleep poorly. The reason for this is interesting: 

    Alcohol acts as a mild sedative and therefore it is commonly used as a sleep aid among people who have sleep problems such as insomnia. But this situation creates a more negative effect on the problem. Because the sedative quality of alcohol is only temporary. As alcohol is processed by the body over a few hours it begins to stimulate the parts of the brain that cause arousal. In many cases this causes awakenings and sleep problems later in the night.

    Kaynak
    http://healthysleep.med.harvard.edu/