Sleep apnea has become a common problem in todays time. Sleep is the integral part of your daily lifestyle, as it is required in rejuvenating the healthy functioning of your mind and body. Sleep apnea related to obeys quite common in today’s scenario. Sleep apnea is a disorder which includes sleep-related breathing disorder that leads individuals to repeatedly stop breathing during sleep. Not only it affects one’s quality of sleep, but it can also lead to health risks such as stroke, heart attack, congestive heart failure and excessive daytime sleepiness. In obese or overweight individuals sleep apnea is quite often because of compromised respiratory function when an individual’s trunk and neck area increases or lined with extra fat.
Usually, this kind of people are less motivated to diet or exercise because of daytime sleepiness as it lowers their energy levels and makes it difficult to commit to an exercise and/or diet program. Sleep deprivation also inhibits weight loss process – even while exercising and eating well. A study in 1999, showed restricting sleep to just 4 hours per night for a week brought healthy young adults to the point of metabolic disorders.
Exercise and sleep apnea
Exercise is certainly good for one’s body and health, Proper timing of exercise is necessary to maximize the beneficial effects. For example, a good workout is better to make you active and enthusiastic for your whole day. But doing exercise right before bedtime can lead to a poor night’s sleep. Experts recommend exercising at least three hours before going to bed. Exercising is more likely related to your body temperature, which increases while doing exercise. As sleep is associated with cooler body temperature, it’s important to allow the body time to cool off before sleep.
Perfect breathing exercise and sleeping posture can induce good sleep by reducing the stress. For example 4-7-8 breathing technique (inhaling for 4 sec, then holding for 7 sec and exhaling for 8 sec), Bhramari pranayama or Alternate nasal breathing exercise.
Severe or loud snoring are also one of the signs of sleep apnea, which is also associated with high blood pressure, heart disease, and stroke. The way/position you sleep matters a lot. Based on the studies, people with sleep apnea slept better on their sides than on their back and were more wakeful the next day.
Diet and sleep apnea
There is a vicious cycle in case of sleep apnea – the more tired you are, the more caffeine you’ll consume. This makes harder for your to fall asleep at night. In fact, they are also filled with lots of sugar or artificial sugar and preservatives. In case of people with gastroesophageal reflux (GERD), commonly known as acid reflux, diet and sleep go hand-in-hand. Those individuals with GERD often suffer from nighttime acidity/ heartburn.
Food is also connected with sleep for good appetite and metabolism. As per the studies, people with insomnia are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite regulating hormone) fall, promoting appetite increase. This acts like a link between appetite and sleep claiming that sleep and obesity are inter-linked.
There are few of food groups that induce sleep and weight reduction, for example drinking chamomile tea, lettuce, barley grass powder, fish, kiwi fruit, warm milk etc.
Moreover, Tryptophan is also used by your body to make Serotonin, which helps you sleep restfully preventing sleep apnea. We should focus on eating foods with high levels of tryptophan and healthy carbs because they will help calm your brain, rather than make it more active. These foods are also referred to as “snooze foods”. For a restful night’s sleep, shoot for an early evening meal and a before-bed snack comprised of snooze foods. Here is a list of some snooze foods to keep in your kitchen for just in case you need to wind down at night:
- Beans
- Hummus
- Lentils
- Whole Grains
- Hazelnuts
- Pecan
- Eggs
- Sesame Seeds
- Sunflower Seed
Overall Diet Tip
Lighter meals at night are more likely to give you a restful night’s sleep.
High-fat meals and large servings prolong the work your digestive system has to do, and all the gas production and rumblings may keep you awake!
It is best to eat your evening meal early and have a small before-bed snack, if needed.
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