Sleep loss can hinder your ability to accomplish even basic tasks the next day. As the National Sleep Foundation (NSF) explains, when you sleep, memories are reactivated, connections between brain cells are strengthened, and information is transferred from short to long-term. Not getting enough shut eye therefore impairs these vital processes, causing your cognitive performance to suffer.
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Of course, the endless ways sleep loss damages the body is merely academic if you cannot do anything about it.
Fortunately, you can turn sleep loss around by making simple lifestyle tweaks.
In fact, there is some truth to an old wives’ tale.
A cup of warm milk before bed has been shown to promote a good night’s sleep.
Multiple studies have found that warm milk may improve sleep quality and decrease movement at night.
The sleep-inducing quality is attributed to tryptophan, which is found in milk.
Research shows that tryptophan naturally increases serotonin, a neurotransmitter known for happiness and well-being.
Plus, serotonin is a precursor to the sleep-regulating hormone melatonin.
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Another way of putting it – tryptophan increases serotonin levels, which increases melatonin levels.
According to the National Sleep Foundation, melatonin may promote sleep and help combat various sleep disorders, including jet lag, shift work sleep disorder, and insomnia.
What to avoid
Caffeine is strictly off-limits if you are struggling to get enough shut eye.
As the National Sleep Foundation (NSF) explains, caffeine is a stimulant that works by blocking the action of hormones in the brain that makes us feel sleepy.
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If you cannot get through your day without caffeine, consume small amounts frequently throughout the day, recommends the NSF.
“Be careful not to consume caffeine too close to bedtime as its effect may persist for several hours,” it adds.
Simple self-help tip
Keeping regular sleeping hours can go a long way to aiding sleep loss.
As the NHS explains, this programmes the brain and internal body clock to get used to a set routine.
According to the health body, most adults need between six and nine hours of sleep every night.
“By working out what time you need to wake up, you can set a regular bedtime schedule,” explains the health site.
It is also important to try and wake up at the same time every day.
The NHS explains: “While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.”
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