Are your professional commitments taking a toll on your sleep time? According to a latest study, it isn't just your sleep that is compromised due to the fatigue at work, but you overall brain functioning could be under risk too. The paper presented at the annual meeting of the Society for Neuroscience 2017, noted that the problem of sleep deprivation could be much severe than previously thought, the consequences of which can negatively impact the cognitive health and overall health in general.
The study said, insufficient and restless sleep can result in impaired memory and judgement and can also lead to an increased risk of stroke, obesity, and cardiovascular disease.
"Sleep is even more multifaceted and fascinating than we realize," said Sigrid Veasey, Professor at the University of Pennsylvania.
"The findings reveal interesting new aspects of the complex relationship between sleep and the brain and the vital role that sleep plays in everyday human functioning," Veasey added.
For the study, the researchers analysed a micro-RNA expression that worked as an indicator for sleep loss in rats and humans. This led them to the conclusion that that the expression could play a key role in predicting those at the risk for diseases and cognitive deficits typically associated with sleep deprivation.
Memory retention could also be playing a key role in your sound sleep. The brain preferentially reactivates negative memories during sleep, prioritizing the retention of the emotional memories in particular, the study noted
Adequate sleep leads to improve cognitive function and enhance memory formation.
If you have been experiencing some issues regarding your sleep, a little change in your lifestyle and eating habits may bring positive effects on your sleep. Here are some sleep inducing foods that you must add in your daily diet.
Bananas can help bring a satisfying sleep as they contain good amounts of magnesium and potassium- both of which are known to be muscle relaxants. They are also packed with good carbohydrates that make you feel sleepy.
Flaxseeds are an excellent source of omega-3 fatty acids, magnesium and tryptophan. Magnesium is a muscles relaxant, tryptophan helps in releasing serotonin, the pleasure hormone and omega-3 fatty acids are known to reduce instances of anxiety and depression.
Almonds are dense with magnesium that will help you catch more quality sleep. Besides this, they help in regulating your blood sugar levels while sleeping.
4. Warm Milk
Milk contains tryptophan, an amino acid that converts into serotonin. Serotonin is known to induce calming effects in the brain.
Eat these foods at least 45 minutes to an hour before bedtime. Moreover, a head massage or soaking your feet in hot water for a couple of minutes helps to relax nerves and muscles.