Testing It Up

It seems that life today has become so busy and overly complicated that getting enough quality sleep has become more of a luxury than a necessity. Teenagers and adults alike have become easy target of sleep deprivation because of too much emotional distractions and social interactions. What many folks are missing, though, is that lack of sleep is blamed for a number of health problems, including muscle pains, irritable moods, increased blood pressure and stress, abnormal weight fluctuations, weakened immune system, poor concentration, and inefficiency at work — to name a few.

If counting sheep or reading a boring book doesn’t work for you, perhaps the food you eat will. Here are some snooze-inducing bedtime snacks you might want to grab the next time you visit the supermarket.

Cherries: They do not only make a sumptuous pie fillings, they also contain melatonin that plays a part in healthy sleep. Eat them as is or relish with a turkey sandwich.

Calcium-fortified Soy Milk: It boasts two sleep-boosting nutrients, tryptophan and calcium. Tryptophan increases the snooze-inducing serotonin in the brain, while calcium — aside from being good for your bones — aids your body in using the tryptophan to manufacture melatonin.

Decaffeinated Tea: A perfect example is chamomile tea which is traditionally used as a sleep-time herb. Decaf tea can soothe and relax you. You can even add honey and lemon for variety and not get worried about staying up late. Another alternative is mint tea.

Unsalted Cashew Nuts: In one study, researchers found that people with low levels of magnesium have more trouble falling asleep. If you’re one of them, snack on cashew nuts which are known to be a rich source of magnesium.

A study conducted by researchers from the Netherlands and the United Kingdom found that lack of sleep and physical stress have the same effect on the immune system.

The study, which was reported in the journal Sleep, consisted of a comparison between the number of white blood cells in 15 healthy young adult males who were subjected to normal sleep patterns as well as sleep deprivation.

The study participants followed a strict routine of eight hours of sleep each day for one week, and were not allowed to consume alcohol and anything with caffeine, as well as take medications. They were also exposed to 15+ minutes of outdoor light within 15 minutes of waking up. The second part of the experiment, on the other hand, had study participants spend 29 hours without sleep.

Scientists from Erasmus MC University Medical Center Rotterdam and the Faculty of Health and Medical Sciences at the University of Surrey in the United Kingdom determined that the greatest impact was on types of white blood cells called granulocytes, which lost their day-to-night time rhythmicity, as numbers increased.

Katrin Ackermann, lead author for the study, said: “Future research will reveal the molecular mechanisms behind this immediate stress response and elucidate its role in the development of diseases associated with chronic sleep loss. If confirmed with more data, this will have implications for clinical practice and for professions associated with long-term sleep loss, such as rotating shift work.”

Previous studies have shown a link between lack of sleep and such health conditions as high blood pressure, diabetes, and obesity. Other studies also found evidence that adequate sleep helps ensure that the immune system is working properly, and identified long-term sleep loss as a major risk factor for problems with the immune system.