Unlock the Secrets to Optimal Sleep: Your Comprehensive Guide to Better Rest

Sleep is a complex process of restoration and renewal for the body. Sleep deprivation is associated with several physical and emotional disturbances.

Our sleep patterns are controlled by our body’s natural 24-hour clock, called the circadian rhythm. These are controlled by brain neurons that respond to light, temperature, hormones, and other signals that comprise the body’s biological clock. This clock helps regulate the normal wake and sleep cycles. Disruption of these cycles can make people sleepy or somnolent; at times, people want to be awake. For example, travelers experience jet lag when they cross time zones.

Causes of Sleep Disorders

Sleep disorders are disruptions of the sleep cycle or the quality of sleep. About 50–70 million Americans are believed to suffer from chronic sleep disorders, with millions more affected on an occasional basis. Doctors have defined over 70 different types of sleep disorders, but the most common sleep disorders are insomnia, sleep apnea, restless legs syndrome, and narcolepsy.

• Insomnia is the perception of poor-quality sleep, including the inability to fall asleep or stay asleep. Because people differ in their need for sleep, there are no fixed criteria that define insomnia. Insomnia is very common and occurs in 30% of the general population. Approximately 10% of the population may suffer from chronic (long-standing) insomnia. Sleep onset insomnia occurs at the beginning of the desired sleep time and lasts for more than 30 minutes. Sleep maintenance insomnia is when individuals fall asleep, but awaken periodically or for lengthy periods during the night, increasing the wake-after-sleep-onset (WASO).
• Sleep apnea is another common sleep disorder characterized by a reduction or breathing stops during sleep. Central sleep apnea (CSA) occurs when the brain does not send the signal to the muscles to take a breath, and there is no muscular effort to take a breath. Obstructive sleep apnea (OSA) occurs when the brain sends a signal to the muscles and the muscles make an effort to take a breath, but they are unsuccessful because the airway becomes obstructed and prevents an adequate flow of air. Obstruction of airway passage can cause snoring.
• Restless leg syndrome (RLS) is a type of sleep disorder characterized by uncomfortable sensations in the legs and an uncontrollable desire to move the legs. These abnormal sensations usually occur in the lower legs during the evening. Periodic leg movements (PLMs) are related to RLS, but occur after the onset of sleep and are labeled as a sleep disorder or syndrome when the movements cause increased activity in the brain. During the early stages of sleep, these episodes of leg movement often last up to an hour. The abnormal sensations of RLS are quite variable. They have been described as crawling, creeping, pulling, drawing, tingling, pins, and needles, or prickly discomfort. They are not cramping in character. Patients with RLS may have difficulty falling asleep because of the difficulty getting comfortable and an increased urge to move their legs.
• Narcolepsy causes excessive daytime sleepiness (EDS). Other symptoms include the loss of muscle tone, distorted perceptions, and the inability to move or talk. Additional symptoms can include disturbed sleep and automatic behaviors (affected persons carry out certain actions without conscious awareness). All of the symptoms of narcolepsy may be present in various combinations and degrees of severity.

Other sleep disorders include the following:

• Periodic limb movement disorder
• Excessive sleep
• Sleepwalking
• Snoring
• REM sleep behaviour disorder
• Circadian rhythm disruption
• Sleep disorder due to night shifts

What to Eat (and Avoid) for a Restful Night

1. Spicy foods

Spicy foods can produce unpleasant heartburn, making it difficult to lie down comfortably and fall asleep. Spicy foods can also raise your body temperature, requiring it to work harder to cool down enough to fall asleep. Being too warm can disrupt your sleep patterns and make it difficult to stay asleep.

2. Acidic foods

Acidic foods like tomatoes can cause acid reflux when you lie down. Onions can also cause flatulence, and as the gas passes through your system, it can put pressure on your stomach and send acid up the throat. In addition to being acidic, citrus fruits can cause you to urinate more frequently throughout the night.

3. Sugary foods

Eating sugary foods before bedtime can disrupt your sleep because blood sugar spikes and fluctuating blood sugar.

4. Salty foods

You may notice that eating pizza and fries before bed can make it hard to sleep. Part of the reason for this is that foods with high salt content can interfere with your sleep patterns. A diet high in sodium increases your risk of high blood pressure, which is linked to insomnia and other sleep disorders.

5. Fatty foods

According to studies, eating greasy, fatty foods before bed can disturb your sleep because they increase the likelihood of acid reflux or heartburn.

6. Red meat

One of the most difficult foods for your system to digest is animal meat. Aside from boosting cholesterol and increasing the risk of obesity, high-protein red meat digests slowly and may disrupt your circadian rhythm if consumed close to bedtime. Diets high in protein have also been linked to sleep apnea symptoms, which can cause fatigue and irritability the next day.

7. Dried fruit

Dried fruit is high in fibre and when consumed in moderation, is beneficial to your health. However, you should avoid eating it before bed because the high fiber content can cause bloating and flatulence. Dried fruit also contains a lot of sugar, which can cause blood sugar spikes.

8. Cruciferous vegetables

Cruciferous vegetables, such as broccoli, cauliflower, kale, and cabbage, are excellent for your health in general, but probably not ideal to eat before bed. They are high in fiber, which takes longer to digest and can keep your body working longer. Cruciferous vegetables can also make you gassy and cause abdominal discomfort.

9. Excess fluid intake

Drinking large volumes of any fluid in the evening can increase the frequency of urination, leading to nighttime awakenings. While you want to stay hydrated throughout the day, try to avoid drinking too much before bedtime to increase your chances of getting a good night’s sleep.

10. Caffeine

Caffeine is a stimulant that raises cortisol levels in your body — disrupting melatonin levels in the body that are required for sleep. Caffeine also blocks the binding sites or receptors for another sleep-inducing brain chemical called adenosine. Stop your intake of caffeinated foods and beverages in the afternoon to avoid caffeine from disrupting your sleep.

11. Alcohol

Having a glass of wine or a beer after dinner can be relaxing and enjoyable, but once the alcohol wears off, you may find yourself having trouble staying asleep. Alcohol can also worsen obstructive sleep apnea (OSA) symptoms and make you have to get up in the middle of the night to use the restroom.

Natural remedies for insomnia

There are several ways insomnia may be treated without the use of medication. These include behavioral modification and the use of natural herbal remedies.

Good sleep habits should include the following:

• Regular sleep times
• A comfortable bed and quiet room at a comfortable, temperature
• A darkened room
• Regular exercise, but not close to bedtime or late in the evening
• A bedroom that is not used for work, watching television, or other activities not related to sleep other than sex
• Avoid stimulants (for example, caffeine, or tobacco), alcohol, and large meals close to bedtime (avoid 2–4 hours before bedtime if possible)
• Many people watch television before falling asleep which can add to your insomnia.
• Relaxation techniques such as breathing exercises or yoga
• No naps during the day
• Drinking warm milk before bed helps induce sleep.

Can Melatonin treat insomnia?

Melatonin is the only hormone available in OTC for insomnia. Melatonin is a hormone produced by the pineal gland in the brain that helps regulate the sleep-wake cycle. The secretion of melatonin is increased by darkness and decreased by light. Melatonin also decreases mental alertness and body temperature.

Melatonin is commonly used for jet lag, insomnia, and sleep disturbances related to working night shifts. Some limited evidence suggests melatonin may be useful for treating sleep disturbances.

In 2005, MIT analyzed 17 peer-reviewed studies using melatonin. The analysis showed that melatonin was effective in helping people fall asleep at doses of 0.3 milligrams (mg). In some OTC products, melatonin dosage is significantly higher and could be less effective after a few days of use. Preferably, patients may want to stay with the same formulation or brand if it is effective.

If you want to try melatonin tablets, consult a doctor first.

Pregnancy and lactation: The use of melatonin during pregnancy or lactation has not been studied adequately. Based on experience with other agents and the possibility of unknown risks to the fetus, melatonin should be avoided during pregnancy and breastfeeding.

Side effects: The most common adverse effect of melatonin is drowsiness. Therefore, tasks that require alertness (for example, driving) should be avoided for four to five hours after taking melatonin. Melatonin also may cause itching, abnormal heartbeats, and headaches. Melatonin appears to be safe when used short term (less than three months). The long-term side effects of melatonin are unknown.