Disturbed Sleep? How To Deal With It?

Picture this: you wake up after a night of tossing and turning, your energy drained from disturbed sleep. The day ahead seems like it's starting on the wrong foot, doesn't it? But hold on – what if we told you that even after a night like that, there's a way to turn things around? We've all been there, feeling like a mess after a sleepless night. Disturbed sleep can be a bothersome experience, leaving us feeling tired, irritable, and groggy in the morning. If this happens occasionally, we may compensate by having a good night's sleep the next day. However, when disturbed sleep becomes a recurring problem over an extended period, it can have more significant impacts on our well-being. In such cases, it's essential to explore the underlying causes of the issue and adopt practices that promote healthy sleep. So, what are the reasons behind disturbed sleep, and how can we develop better sleep habits? Let's dive in to find out.

Is it Normal to Experience Disturbed Sleep?

If we were to observe a recording of our entire night's sleep, we would likely be surprised by the amount of activity that takes place. Tossing and turning during the night is a normal bodily response. Even if we start sleeping in an optimal position, it's highly improbable that we will wake up in the same position. Moreover, our minds are also quite active while we sleep: we dream, process information, and consolidate memories.

It's natural for our sleep to be somewhat restless due to the significant processes occurring within our body and mind. However, we often remain unaware of most of these activities. Our sleep-related "work" happens without our conscious intervention, ideally leaving us feeling refreshed and revitalized after a good night's rest.

When does Disturbed Sleep Become a Problem?

Melatonin, a hormone synthesized within the pineal gland, holds a pivotal role in inducing sleep and regulating our circadian rhythm. Disruptions to this balance can lead to a disturbed sleep experience.

Disturbed sleep becomes an issue when it becomes a chronic or recurring issue that significantly impacts an individual's overall well-being and quality of life. Some key indicators that disturbed sleep has become problematic include:

1. Frequency - When disturbed sleep occurs on a regular basis, such as several times a week or more, it can lead to sleep deprivation and fatigue.
2. Duration - If the disturbed persists for an extended period, typically lasting for weeks or months, it can result in long-term sleep disturbances.
3. Daytime Impairment - disturbed sleep can cause excessive daytime sleepiness, difficulty concentrating, mood swings, and decreased productivity in daily activities.
4. Negative Health Effects - Continuous lack of sleep can lead to several health problems, such as a weaker immune system, gaining excess weight, higher chances of heart disease and diabetes, and increased mental health issues like anxiety and depression.
5. Impaired Functioning - Disrupted Sleep patterns can significantly impact personal relationships, professional productivity, and overall quality of life.

Early intervention can prevent the negative consequences of chronic disturbed sleep and promote better overall health and well-being.

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Link Between Stress and Sleep

Indeed, disturbed sleep can result from a variety of factors, encompassing both physical and psychological elements. Stress is one such factor that can significantly contribute to disturbed sleep. When we experience chronic stress, our bodies produce increased levels of cortisol, a natural hormone released during times of acute stress. Cortisol provides an energy boost to help us respond to stressful situations. However, it also plays a crucial role in regulating our sleep-wake cycle.

As the day turns into evening, our cortisol levels drop, making us feel tired and ready for sleep. On the other hand, in the morning, cortisol peaks, helping us feel awake and alert to begin the day. But, if we're constantly stressed, this balance gets messed up, making it hard to sleep well at night

Other psychological factors like anxiety and depression can also play a role in disturbed sleep. Additionally, physical factors such as certain medical conditions, medications, lifestyle habits, and environmental factors can influence our sleep quality (Source).

Engaging in physical activities such as exercise, cycling, running, walking, jogging, yoga, and pranayama can enhance blood flow and contribute to better sleep quality. These activities promote relaxation, reduce stress and help improve sleep patterns.

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eMist Fast-Action Sleep blend - This non-addictive spray contains a powerful combination of Valerin, melatonin, L-Tryptophan, and L-Theanine. It is designed to regulate sleep, promote relaxation, and rejuvenate the body. Using this spray can leave you feeling refreshed and energized throughout the day.

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Link Between Food and Sleep

Several food choices can be recommended to improve sleep quality and are called sleep-promoting foods (Source). 

1. Milk - Milk, which is high in tryptophan and melatonin, has a sedative effect and speeds up the onset and duration of sleep.
2. Fish and fish oil - Fatty fish with a fat content over 5% is an excellent source of omega-3 fatty acids and vitamin D. These nutrients have a crucial role in controlling serotonin, which in turn controls sleep.
3. Fruits – Kiwi and cherry

• Kiwifruit is considered a good source of serotonin, which is known to help to promote better sleep and plays a modulatory role in the sleep-wake cycle
• Cherry – Cherries are rich in melatonin and tryptophan, which plays a vital role in the quality of sleep
• Date palm fruits – are a rich source of antioxidants and melatonin, helps in quality and quantity of sleep.

• Spinach: Makes your blood and immune system strong.
• Kale: Keeps your bones, eyes, and skin healthy.
• Broccoli: Helps your digestion and repairs your body.
• Pumpkin: Good for your eyes, blood pressure, and tummy.
• Sweet Potatoes: Improves your skin and helps control sugar.
• Green Peas: Builds muscles and gives energy.
• Avocado: Keeps your heart and brain in good shape.
• Eggs: Fixes your muscles and brain.
• Nuts: Good for your heart and brain power.
• Sprouts: Aids digestion and gives vitamins.
• Okra: Keeps your tummy and immunity strong.
• Drumstick Leaves: Improves your bones and energy levels.
• Palak (Spinach): Good for your skin and cells.

These foods are abundant in Vitamin B12, Vitamin D, Iron, Calcium, and Magnesium, aiding in addressing nutritional deficiencies, balancing the gut-brain axis, strengthening immunity, regulating the sleep-wake cycle, and promoting restful sleep.

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Things to be Avoided Before Going to Bed

1. Nicotine
2. Alcohol
3. Fatty foods & fried foods
4. Caffeine
5. Heavy meals
6. Gadgets
7. Intense physical workouts
8. Stressful emotional activities 

Key Takeaway

1. Melatonin is a sleep hormone, which play a vital role in the sleep wake cycle rhythm, when this gets disrupted, it causes disturbed sleep
2. Chronic stress can disrupt the sleep-wake cycle, leading to difficulty falling asleep and staying asleep. Managing stress through relaxation techniques, exercise, yoga, pranayama and mindfulness practices can help improve sleep quality.
3. Certain foods, such as milk, fatty fish, cherries, and kiwis, contain sleep-promoting compounds like tryptophan, melatonin, and serotonin that may improve sleep quality.
4. Vitamins and minerals like B12, D, magnesium, iron, and calcium can also influence sleep quality. Incorporating foods rich in these nutrients, such as green leafy vegetables, eggs, and nuts, can be beneficial.
5. Before bedtime, avoid stimulants like nicotine and caffeine, heavy meals, alcohol, and intense physical workouts. Limit screen time to reduce exposure to blue light, which can disrupt melatonin production.

If you are confused about selecting the right supplements to maintain a healthy sleep, Book your FREE CONSULTATION with our Expert Dr! or WhatsApp us on +91 9500775666 to schedule your consultation right away!