sleep quality Archives

8 Common Indian spices that help improve sleep –…

31 August 2024
by admin

Tired of tossing and turning the whole night and want to fix that erratic sleep cycle without banking on medicines? Then the remedy to your troublesome sleep pattern can be found right in your kitchen, and believe it or not, these kitchen ingredients are worth including in the daily diet. Read on to find out…
Can spices help in inducing sleep?
Spices can help induce sleep by promoting relaxation and calming the nervous system.Certain spices, such as turmeric, cinnamon, and cardamom, contain compounds that have soothing and anti-inflammatory effects, which can alleviate stress and discomfort that might interfere with sleep. Including these spices in the bedtime routine can help in regulating sleep-wake cycles; some spices have mild sedative properties. Here are some common Indian spices that are worth trying to fix sleep.

Turmeric
Turmeric is a staple in Indian cooking and is known for its anti-inflammatory and antioxidant properties. The active compound, curcumin, has been shown to reduce stress and anxiety, which can contribute to better sleep. Additionally, turmeric helps regulate melatonin levels, the hormone responsible for sleep-wake cycles.
How to use: Add a teaspoon of turmeric to warm milk or make a soothing turmeric tea by boiling turmeric powder with a pinch of black pepper. Drink this before bed to help calm your mind and body.
Ashwagandha
Ashwagandha, also known as Withania Somnifera, is a powerful adaptogen used in Ayurvedic medicine to combat stress and promote relaxation. It helps regulate cortisol levels and supports the body’s ability to cope with stress, making it easier to fall asleep and stay asleep.
How to use: Take ashwagandha in supplement form or mix a teaspoon of ashwagandha powder into warm milk or herbal tea before bedtime.

Cardamom
Cardamom is a fragrant spice that not only adds a delightful aroma to dishes but also has calming effects that can aid in sleep. It helps soothe the digestive system and can alleviate discomfort that might interfere with sleep. Cardamom also has mild sedative properties that contribute to relaxation.
How to use: Crush a few cardamom pods and add them to your evening tea or warm milk. You can also use cardamom in combination with other calming spices for a soothing bedtime beverage.
Cinnamon
Cinnamon is known for its warming and soothing properties, making it a great spice for promoting relaxation. It helps regulate blood sugar levels, which can prevent nighttime disturbances caused by spikes and drops in blood sugar. The comforting aroma of cinnamon also contributes to a calming bedtime environment.
How to use: Add a cinnamon stick or a sprinkle of ground cinnamon to your evening tea or warm milk. Cinnamon pairs well with other spices like turmeric or ginger for an enhanced relaxing effect.
Nutmeg
Nutmeg is a warm, sweet spice with natural sedative properties that can help induce sleep. It has been traditionally used to treat insomnia and promote relaxation. Nutmeg helps calm the nervous system and can be a useful addition to your bedtime routine.
How to use: Sprinkle a pinch of ground nutmeg into warm milk or a herbal tea before bed. Nutmeg also blends well with other spices like cinnamon or turmeric for a soothing nightcap.

Fennel Seeds
Fennel seeds are known for their digestive benefits and calming effects. They help soothe digestive discomfort, which can be a common cause of sleep disturbances. Fennel seeds also have mild sedative properties that promote relaxation and support better sleep.
How to use: Brew a cup of fennel seed tea by boiling a teaspoon of fennel seeds in water for 5-10 minutes. Strain and drink this tea before bed to help relax your digestive system and support restful sleep.
Saffron
Saffron is a luxurious spice with mood-enhancing properties that can improve sleep quality. It helps regulate serotonin levels in the brain, which can alleviate symptoms of anxiety and depression that may interfere with sleep. Saffron’s calming effects make it a valuable addition to your nighttime routine.
How to use: Infuse a few strands of saffron in warm milk or herbal tea. Drink this blend before bed to enjoy saffron’s relaxing benefits and promote a restful night’s sleep.

Ginger
Ginger is well-known for its digestive benefits and ability to soothe the stomach. It helps alleviate nausea and digestive discomfort, which can contribute to better sleep. Ginger also has anti-inflammatory properties that can help reduce stress and support relaxation.
How to use: Prepare ginger tea by boiling fresh ginger slices in water. Add honey or lemon for additional flavor. Drink this tea in the evening to help calm your digestive system and relax your mind.
Conclusion
Adding these Indian spices into your evening routine can be a natural and enjoyable way to improve your sleep quality. Whether you prefer a soothing tea or a comforting warm drink, these spices offer various benefits that can help you relax and unwind before bed.

Science & Environment

Common dinner mistakes that are raising your cholesterol levels…

10 August 2024
by admin

What you eat or do close to dinner time can have a profound impact on your cholesterol levels. If you regularly indulge in fatty foods, desserts, and skip vegetables at dinner time, you may be inviting a host of health troubles including high cholesterol.
If you are trying and failing to control your cholesterol levels, it’s high time to reflect and pinpoint dinner-time mistakes that are raising your LDL cholesterol levels.

Delaying your dinner time

It’s the common mistake people make, thanks to their busy routine. The shorter the window between eating and sleeping time, the greater the damage. A study published in the journal Cell Metabolism shows eating later in the day is associated with increased hunger and a decrease in leptin, a hormone that sends signals of satiety. This could make you obese over a period of time which is a risk factor of high cholesterol.

Eating fatty foods

Dinner time is the time to unwind and this is when families come together to have a hearty meal and heart-to-heart conversations. However, this also means partaking in lavish and high-calorie meals which could add extra layers of cholesterol to your diet. Eating too much saturated fat or trans fats can lead to unhealthy cholesterol levels.

Not eating veggies

Not eating enough vegetables or including adequate fibre in your diet can increase your risk of high cholesterol levels. Vegetables are rich in soluble fibre, which helps to lower LDL (bad) cholesterol and promote heart health. A diet lacking in these fibre-rich foods can lead to elevated cholesterol levels, contributing to heart disease and other cardiovascular issues. Incorporating a variety of vegetables into your meals supports overall health and helps maintain healthy cholesterol levels.

Going to bed immediately after dinner

Eating close to bedtime is the biggest dinner mistake you can make. This not only leads to delayed digestion, but also affects your sleep quality as your digestive system wouldn’t be able to rest and recuperate during night. Inadequate sleep and metabolism slowdown can lead to weight gain, which is a risk factor for cholesterol.

Eating salty foods

Eating salty foods at night can lead to high blood pressure, which is linked to high cholesterol levels. High sodium intake causes the body to retain water, increasing blood volume and putting extra strain on the arteries. This strain can damage arterial walls, making them more susceptible to cholesterol buildup and plaque formation.
(Images courtesy: iStock)

Easy Ways to Boost Fiber Intake for Better Health

Science & Environment

Why do I feel like I’m falling while I’m…

11 July 2024
by admin

If you’ve ever felt a sudden falling sensation or noticed your body twitching just before drifting off to sleep, you’re not alone.

This phenomenon is quite common, with estimates suggesting that about 70% of people experience it at some point.

These twitches, jerks, or sensations of falling or floating can happen to otherwise healthy individuals. According to sleep disorders specialist Dr. Reena Mehra Director of sleep disorders research in the Sleep Center of the Neurological Institute at Cleveland Clinic, these movements can have various causes. She explains the potential reasons behind these sensations, identifies common triggers, and offers guidance on when it might be necessary to consult a doctor.

Although there is not much to worry about, understanding these factors can help you manage these occurrences and know when to seek professional advice.

Why does this happen?

This phenomenon of involuntary muscle movement during sleep is known as sleep myoclonus, or hypnic myoclonus. It occurs as you transition between different stages of sleep.

The specific muscle movements are referred to as hypnagogic jerks, or hypnic jerks, and they typically happen as you begin to fall asleep and during the light stages of sleep that immediately follow.

One theory suggests that this light stage of sleep can be misinterpreted by your brain as wakefulness. Realising that your muscles aren’t moving, your brain might send signals to wake them up or keep them active as a form of protection.

Neurotransmitters carry these signals from nerve cells to muscle cells, prompting them to react. This interaction causes your muscles to move, resulting in the sensation of a twitch, jerk, or the feeling of falling.

Dr. Reena Mehra explains that this reaction is your brain’s way of ensuring your muscles stay active or responsive, leading to the common experience of movement or a jerk as you drift into sleep.

Triggers of the Falling Sensation and Twitching During Sleep

Dr. Mehra emphasises the importance of minimising triggers to improve overall sleep quality and reduce the frequency of sleep-disturbing movements. Here are some factors to consider:

Stress

When you’re stressed, your mind tends to race, making it difficult to get the rest you need at night. This can disrupt your sleep cycle and increase the chances of experiencing sleep disturbances. To get more restful and rejuvenating sleep, try to manage your stress levels before bedtime. Additionally, practise good sleep habits to improve your overall sleep quality.

Stimulants and Alcohol

Stimulants and alcohol can interfere with your sleep cycle, preventing you from reaching or completing deeper sleep phases. This disruption can keep you in lighter stages of sleep, potentially leading to hypnic jerks, movement sensations, or other sleep disorders. Additionally, withdrawal from these substances can trigger muscle reactions.

Caffeine

Excessive caffeine consumption is known to cause muscle twitching and can disrupt your overall sleep cycles. It can keep you awake, preventing you from getting a good night’s rest, and potentially contributing to insomnia. Even if you manage to fall asleep, caffeine can keep you in lighter stages of sleep, triggering involuntary muscle movements.

Sleep Deprivation

When you aren’t getting enough sleep, your entire sleep cycle can be disrupted, increasing the chances of experiencing sleep myoclonus.

When to See a Doctor

Dr. Mehra advises that if you frequently experience these involuntary movements during sleep, it could indicate a more complex sleep disorder.

“If these movements regularly keep you awake, cause anxiety about going to bed, or become frequent enough to be a concern, it’s important to see a doctor,” she says. “They can help explore the best treatment options for you.”

By addressing these triggers and seeking medical advice when necessary, you can improve your sleep health and reduce the impact of these disruptive movements.

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