In order for humans to survive, their biological, physiological and psychological needs must be met. One of these is sleep. Sleep duration and quality affect many conditions such as memory, learning performance and metabolic system. In addition, it has been determined that a decrease in sleep duration affects hormone balance. In the studies carried out; It has been noted that there is a significant risk of death in individuals who sleep 6 hours or less and in individuals who sleep 8 hours or more. The sleep durations recommended by the National Sleep Federations are as follows;
14-17 hours for 0 - 3 months old,
12-15 hours for 4 - 11 months old,
1 – 2 years old 11-14 hours,
3 – 5 years old 10-13 hours,
6 – 13 years old 9-11 hours,
14 – 17 years of age - 8-10 hours,
18 - 64 years of age - 7-9 hours,
65 years of age, over 7-8 hours
There are many factors responsible for the decrease in sleep time. There is a factor. These can generally be listed as artificial light - white light, caffeine use, looking at the screen before sleeping at night, parental attitudes in children, excessive and heavy food consumption, chocolate, cola, tea, coffee and insufficient protein intake. A study conducted in our country concluded that 47.6% of adults sleep 7 hours or less, and 26.3% of women and 17% of men have poor sleep quality. Another study reveals that decreased sleep duration among children and adolescents is associated with body fat. In addition, it can be said that sleep problems that occur in childhood have a long-term effect on obesity that may develop in later ages. Although the mechanism by which decreased sleep leads to obesity has not yet been fully determined, irregularity in food intake, low consumption of vegetables, more time and opportunity to eat, some psychological diseases, and a tendency to consume more energy to prolong wakefulness lay the basis for obesity. . While losing weight shortens sleep time, gaining weight lengthens sleep time. It is also thought that insufficient sleep and more hedonic factors influence food choices.
When it comes to sleep, the mind The first component that comes to our body should generally be "tryptophan". If there is an insomnia or sleeping problem, we should examine whether we have habits that may lead to tryptophan deficiency. Tryptophan is a protein that has many functions, such as maintaining nitrogen balance in adults and growth in infants and children. This protein is involved in the production of niacin (vitamin B3), melatonin and serotonin. Melatonin is a hormone secreted in the pineal gland. Serotonin is a hormone synthesized in the brain, which we can also call the happiness hormone. Consumption of some types of food affects the availability of tryptophan and also helps sleep through the synthesis of serotonin and melatonin. In connection with this situation, the consumption amounts of macronutrients (carbohydrate, protein, fat) also affect sleep. In the studies carried out; It is stated that individuals who consume breakfast meals that are high in fat and low in carbohydrates tend to sleep more than those who consume breakfast meals that are low in fat and high in carbohydrates. As a result of the studies conducted, it can be said that proteins and especially tryptophan supplements taken under the supervision of a doctor are the best nutrients that support sleep. Some of the foods rich in tryptophan are; cashew, walnut, peanut, almond, sesame, sunflower seed, rice, corn, almond, soy, tangerine, banana, cocoa, sesame. Consumption of such foods can increase the amount of tryptophan in the body. Increasing the amount of tryptophan will also increase the amount of serotonin. However, increasing the amount of serotonin in the body does not mean that it will also increase in the brain tissue. Because there may be cases where it cannot pass the blood-brain barrier.
Vitamin B and mineral deficiencies can also cause sleep disorders. Vitamin B 12 affects the secretion of the melatonin hormone secreted during sleep. There are very few clinical studies examining the relationship between magnesium mineral and sleep. In two separate studies, it was observed that when oral magnesium supplements were given to individuals with low serum magnesium levels, there was an improvement in their sleep quality and total sleep time. If the individual feels tense, has an unhappy and restless mood, he/she tries to relax by constantly consuming food. If there is a fever and sleep problems, it may be considered that the serotonin level is insufficient. There are multiple connections between sleep patterns, eating habits and energy intake, and sleep status should not be ignored in obesity research. The time of eating, frequency of food consumption, when the previous meal was consumed and the amount consumed can also be associated with sleep. A study found that individuals with low sleep duration were more likely to skip breakfast than individuals with normal sleep duration. In this study, it was also stated that individuals with low sleep duration consume their meals late in the evening or at night, causing them to wake up full in the morning, skip breakfast with snacks, or skip meals. According to the results of the study, it was stated that consuming cherries before sleep improves sleep quality. The use of herbal teas such as linden and chamomile tea to improve sleep quality has become widespread. High protein foods taken before going to bed make it easier to fall asleep because they contain tryptophan.
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