Sleep
How many hours of quality sleep does your body need?
7-8 but it mostly is fragmented that makes it less quality but still that is enough.
True or False: Poor sleep can contribute to diabetes type 2 and high blood pressure
True.
For seniors, poor sleep can worsen blood-sugar control and increase the risk of DM type 2 and also affect on cardiovascular work
Which one is affected by the person's nutrition:
sleep duration or bedtime
Both of them are closely related to food intake
Which one has affect on sleep: meal timing or its nutrient content
Both of them
Can a balanced diet improve sleep? What is the reason?
Yes, stable blood sugar helps the brain regulate sleep hormones.
Is having lighter sleep is a normal part of aging?
Yes.
Move a bit every day can not help with sleep improvement. True or False?
False.
High intake of which one of below nutrients can relate to sleep disturbances:
a) Vegetable
b) Fat
Fat
You drink a coffee. For how many hours its caffein will caffeine be in your body?
It can stay in the system for 8-12 hours.
At least 3 hours for a light dinner. For a heavier one, even more time is needed.
True or False: Lack of sleep can make you more likely to catch a cold
True
True or False: As people age, the digestive system function slows down,
True, and it makes heavy or late-night meals more likely to disturb sleep
Two drinks that impair sleep quality and must be avoided close to bedtime
Caffeine and alcohol.
Can only one drink of alcohol close to bed time cause any change in sleep quality?
Yes. Even one drink can cause
Restless or fragmented sleep
Early waking
Night sweats or bathroom trips
Cured meats, pickles, chips, soy sauce, hot peppers, or spicy curries.
These are advised not to be had for dinner. What is wrong with them?
They are salty or spicy and can cause:
Dehydration or thirst (waking you up to drink water)
Indigestion or heartburn, especially spicy foods
Elevated blood pressure, which may interfere with calm, relaxed sleep
True or False: Sleep apnea can cause daytime fatigue
True
Can consuming certain foods or fruits near some medications cause sleeplessness?
Yes. a) Bronchodilators and coffee, tea, and chocolate: all are stimulants and can cause insomnia
b) Parkinson's medication (Levodopa) and High-protein meals: nighttime tremor, restless sleep.
c) Diuretics and any fluids at night: frequent urination
D) Steroids and coffee, salty foods: alertness, insomnia
E) Sleeping pills + Alcohol Alcohol: Confusion, poor-quality sleep
F) Statins/Blood pressure meds and Grapefruit: restlessness, vivid dreams
What are 2 lifestyle factors that improve sleep quality?
1) Regular physcial activity
2) Healthy balanced diet
Melatonin is sleep hormon. It can be find in some foods and fruits. Some studies suggest having foods containing Melatonin can help for sleep improvement. Guess what foods and fruits may contain it.
cherries, some nuts, tomatoes
True or False: Aged and processed cheeses or meats can keep your brain alert.
True, Cheddar, Swiss, pepperoni, and salami have an ingredient that stimulates the brain and keeps it alert. Have it at least 3-4 hours before bedtime..
Older adults often wake up more frequently during the night. Is it natural or not?
Yes. Naturally due to normal changes in sleep cycle and also in sleep hormon level in the body, older adults wake up more frequently during the night but medical conditions can make it worse and be an additional reason.
True or False: It doesn't matter when you sleep; the important thing is the number of hours you sleep.
False. Having a fixed bedtime causes quality sleep.
This mineral, found in foods like almonds, spinach and grains, helps muscles relax for better sleep
Magnesium. Besides this one, Vitamin D and Omega-3 have their effect on good sleep.
How dehydration at night can cause sleep disturbance?
Dehydration at night can cause leg cramps that disturb sleep. To prevent this, you should drink enough of this during the day.
In which cases it is very possible to have heartburn or acid reflux at bedtime?
Having heavy or spicy meals before bed