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Sleep

"To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life" – William London

Foods to Improve Your Sleep

 Foods that improve sleep: Foods rich in fiber, tryptophan, and unsaturated fats, such as fruits, vegetables, nuts, fish, olive oil, avocados, and unprocessed meats, can help improve sleep quality.

  Foods that disrupt sleep: Ultra-processed foods with added sugars, refined carbohydrates, and saturated fats can reduce the amount of deep sleep you get.

  Hormones and sleep: Serotonin and melatonin are essential for good sleep. Tryptophan, an amino acid found in certain foods, is necessary for the production of these hormones.

  Diet and sleep cycle: Eating the right foods can create a beneficial cycle where good sleep leads to healthier food choices and vice versa.

  Practical tips: Incorporate tryptophan-rich foods throughout the day and combine them with fiber and complex carbohydrates to ensure a steady supply of serotonin and melatonin.

 

Better Napping

Benefits of Napping: Napping can boost cognitive and learning capabilities, improve mood, and alleviate afternoon slumps. Even a 10-minute nap can have profound effects on cognition and mood.
Research Findings: Studies show that napping can enhance mental acuity, vigilance, memory, and mental processing speed. Napping for 10, 30, or 60 minutes can improve mood and alleviate sleepiness for up to six hours.

  1. Health Implications: While longer naps (60-90 minutes) can restore alertness and attention, habitual long naps are associated with increased risks for cardiovascular and metabolic diseases. However, short naps (less than 30 minutes) do not have these associated risks.

  2. Tips for Better Naps:

    • Nap for 20-30 minutes to avoid sleep inertia.

    • Consider the time needed to fall asleep.

    • Maintain a dark, cool, and quiet environment.

    • Use bright light to help wake up.

    • Try a "nappuccino" (combining a nap with caffeine).

    • Nap in the afternoon to avoid disrupting nighttime sleep.

Napping can be a powerful tool for improving cognition and overall well-being when done correctly. So, next time you feel the need for a boost, consider taking a short nap!