Shahmika Agoon
(Shahmika Agoon is a Naturopathic Doctor, Nutritionist, Kinesiologist, Trauma Release Therapist, Autism Specialist, and Mindset Trainer–working at her 10 Harley Street Clinic in London and online. Email- shahmika@gmail.com )
Working with Generation Z and Sleep Issues
In my practice, I encounter children with Autism, ADHD, and Learning Disabilities while also engaging with Generation Z teenagers and young adults. Much like children with special needs, members of Generation Z often struggle with sleep, whether due to difficulties in falling asleep or a reluctance to do so.
Many of my patients present with challenges centered around focus and cognitive function. For instance, I had a young woman as a client who had been battling insomnia for nearly two years. Interestingly, she did not seek treatment for her sleep issues; instead, she arrived with complaints of memory lapses, excessive hair loss, and various skin conditions. Moreover, she had begun experiencing hallucinations, convinced she could hear people below her openly criticizing her. However, her family assured me that no such occurrences were taking place. Despite her excellent academic performance in school and college, her lack of focus and memory ultimately led to failure in her first-year honors exams.
Importance of Sleep for Mental Health
In my recent discussions, I tried to make you realize the importance of regular and sufficient sleep. If you have been following my writings, you can certainly grasp the underlying causes of the issues faced by this young woman from Generation Z. Through my treatment, she did reintegrate into everyday life. A vital component of her recovery involved reinstating healthy sleep patterns. I have previously shared how enhancing my son’s sleep significantly helped him overcome learning disabilities. Similarly, this young lady has gradually returned to her typical life and has made remarkable progress. Her hair loss has ceased, her skin has regained vitality, and her hallucinations have ended.
Diet and Night Waking in Generation Z
The dietary habits of Generation Z are closely linked to restlessness and reduced sleep at night. Individuals within this demographic often consume diets high in sugar and
sweet foods while being low in protein, insufficient in hydration, and excessively reliant on fried foods.
Their coffee, caffeine, and sugary products intake is also notably high. For example, when consuming fried chicken or fast food, the denatured protein fails to provide the body with its intended benefits. In contrast, incorporating high-quality protein sources such as fish, nuts, and meat prepared with minimal spices can significantly aid in promoting more profound and longer sleep.
Here are several foods that can help improve sleep quality:
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- Almonds: A source of magnesium, which can promote better sleep by regulating neurotransmitters that influence sleep.
- Kiwi: Studies suggest that kiwis may improve sleep onset, duration, and efficiency, possibly due to their high antioxidant levels and serotonin content.
- Fatty Fish: Fish like salmon, mackerel, and sardines are rich in omega-Three fatty acids and vitamin D, which may enhance sleep quality.
- Oatmeal: A warm bowl of oatmeal can be comforting before bed. Oats are rich in melatonin and complex carbohydrates that release serotonin.
- Turkey: Known for its tryptophan content, turkey may promote sleepiness by increasing serotonin and melatonin levels in the brain.
- Chamomile Tea: This herbal tea is known for its calming effects, and it contains antioxidants that may promote sleepiness and improve overall sleep quality.
- Bananas: High in potassium and magnesium, bananas can help relax muscles and contain tryptophan, which can aid in sleep regulation.
- Walnuts: These nuts are a good source of melatonin and healthy fats, both of which contribute to better sleep.
- Cherries: Tart cherries are another natural source of melatonin, and consuming them may help increase sleep duration.
10.Greek Yogurt: This dairy product contains calcium and protein, and the tryptophan found in dairy can also promote sleepiness.
Incorporating these foods into your meals or snacks can help support better sleep quality. However, it’s also important to maintain a balanced diet and establish healthy eating patterns overall for optimal sleep health.
Impact of Late-Night Eating on Sleep
Another significant contributor to sleep disturbances is late-night eating, particularly consuming food shortly before bedtime. Sugary and high-glycemic foods can disrupt
metabolism and lead to rapid spikes in blood sugar levels, elevating body temperature and making it challenging to fall asleep.
To combat insomnia, it is advisable to eliminate sugary snacks, coffee, fried foods, and fast food after the evening. The body struggles to metabolize these types of food, requiring substantial amounts of water, which may contribute to dehydration. Insufficient hydration and low fiber intake can lead to constipation, resulting in symptoms such as bloating, gas, and discomfort. This can also disrupt hormonal balances, specifically melatonin and serotonin, crucial for regulating the sleep cycle.
To promote better sleep, avoiding spicy foods in the evening is wise. Instead, focus on consuming easily digestible options like vegetable soups, fish soups, and meals prepared without chili and spices. Additionally, incorporating ripe papaya with seeds into your daily diet can help alleviate constipation. Taking crushed triphala with a little warm water after meals can further support digestive health. Well-cooked rice and drinking water throughout the day can help maintain regular bowel movements and reduce core body temperature, ultimately facilitating improved sleep.
Strategies for Improving Sleep
Research on shift workers has demonstrated that even when sleep at night is elusive, Another way, approximately 30% of people can find rest in the morning, 40% during the afternoon, and 30% in the evening. By understanding your own sleep patterns, you can optimize your sleep schedule to protect your brain from potential damage. Exposure to natural light plays a critical role in resetting your circadian rhythm. Begin by creating a conducive light-dark environment in your sleeping area; use dim lighting to signal to your body that it’s time to wind down. Additionally, incorporating regular physical activity into your routine is beneficial. Exercise increases the production of adenosine, a neurotransmitter that promotes sleepiness, ultimately making it easier for you to fall asleep.
Creating a Sleep-Conducive Environment
Optimizing your sleep environment is essential to combat insomnia. Use blackout curtains, eye masks, and earplugs to block out light and noise. Aim to lower the room temperature to around 20°C (68°F), creating a cool, dark, and quiet atmosphere that promotes restful sleep.
Fresh air is vital for a good night’s rest, so open a window slightly to facilitate air circulation. Before bedtime, practice deep breathing by inhaling through your nose at least twenty times and exhaling slowly through your mouth. If you wake up during the night, repeat this deep breathing exercise.
Resist the urge to check your phone, even if you are wide awake. When you awaken, your brain waves are in the delta state, while the blue light emitted by phones shifts your brain activity to the alpha state, signaling that it’s morning.
If you struggle to fall asleep, consider playing delta wave music from YouTube. This sound corresponds to the third stage of sleep, characterized by slow waves facilitating more profound rest. Listening to delta-wave music can help stimulate melatonin production and lower stress hormones, guiding you back into sleepiness.