SLEEP deprivation has been associated with concentration, poor behaviour and poor performance in adults as well as in young children.

Recent studies found that sleep deprivation doubles the risk of death from cardiovascular diseases, high blood pressure and diabetes.

It has been suggested that one contributing factor for childhood obesity is an increase in appetite as a result of hormonal changes.

A good night sleep is the best medicine for the body. Sleep helps to improve immune system, improve physical, mental and emotional health as well as delay aging.

The National Sleep Foundation recommends 7 to 8 hours of sleep for most adults each night.
A proper and healthy diet is found to support good sleep.

What you eat, how much you eat and when you eat can affect sleep and sleep hormones namely, melatonin and serotonin production.

Trytophan found in certain food is a good source of serotonin that helps an individual to relax and thereby promote sleep.

That is why a glass of milk at night helps put you to sleep.

Foods High in Tryptophan include milk, wheat product, barley, yoghurt, tuna, potato, banana, oatmeal, brown rice and soy protein

Adversely, food high in tyramine should be minimised at night as it induces restlessness.

Foods high in tyramine include alcohol, shrimp paste, processed meats, soy sauce, processed meats, nuts, seeds and raisins.

Try to eat at least four hours before sleep, as it takes at least 4 to 6 hours for food to be to digested. Avoid spicy or oily food as it takes longer to digest. Keeping your last meal of the day light is important for comfort, good sleep and to avoid heartburn in the long term.

A snack high in complex carbohydrates can be considered as it helps release serotonin and promote sleep. Try a bowl of cereals or oat with milk, or toasted bread.

For those who suffer from regular insomnia, try to include food that is high in vitamin B6 and B12.

Food sources high in these vitamins are wheat germ, banana, sunflower seeds and tuna. Furthermore, studies showed that minerals such as calcium and magnesium help stabilise moods and promote sleep.

This group mineral can be found in wheat bran, milk, dairy products, salmon, almonds, cashew nuts and seaweed.

Avoid foods containing caffeine such as coffee, soda, tea, carbonated drinks, chocolate beverages or consume them at least 4 hours before bed Alcohol can also cause sleep disturbances.

A good night sleep is essential for good health. Practicing good eating habits will improve your sleeping pattern.

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Sophia Wong, a dietitian at SJMC, is also a member of the Malaysian Dietitians' Association. This article is courtesy of the Malaysian Dietitians' Association.