International Research Journal of Education and Technology

The traditional definition of sleep is typically founded on physiological traits observed in mammals, encompassing diminished body movement and electromyographic activity, decreased responsiveness to external stimuli, closed eyes, decreased breathing rates, and modified body position and brain wave architecture evaluated by polysomnography. However, wakefulness and sleep in non-mammals are frequently assessed using simpler criteria such as reduced relative movement activity and period of rest.Overall, the description of mammalian sleep hinges on activity and metabolism relative to the electrical brain signals recorded in the electroencephalogram (EEG).Sleep quality and its consequences have emerged as a public concern in recent years. While the incidence of sleep disorders was rising, various studies have associated diet and physical activity as contributors to it. Indeed, numerous individuals lament their sleep issues without acknowledging their lifestyle as a factor. This directs efforts toward prioritizing these primary factors and identifying their individual impact. The study seeks to chart the investigation on the impact of nutrition and physical activity on sleep quality.Sleep is an essential component of human life, yet many people do not comprehend the relationship between the  brain and the process of sleeping.Sleep has been demonstrated to improve memory recall, regulate metabolism, and reduce mental fatigue. A minimum of 7 hours of daily sleep appears to be necessary for proper cognitive and behavioral function.

Moreover, consuming a high-protein diet with essential amino acids, low-glycemic-index foods, and certain fruits abundant in antioxidants can all contribute to improved sleep quality. Other aspects of nutrition that can influence sleep outcomes include weight reduction and restricting certain nutritional elements like caffeine, nicotine, and alcohol. Two elements intrinsic to health are diet and sleep. These two behaviors may indeed influence each other. Indeed, the documented adverse impact of insufficient sleep on dietary intakes is well recognized. Conversely, diet may affect sleep through melatonin and its biosynthesis from tryptophan. There exist experimental data indicating that the provision of specific foods abundant in tryptophan or melatonin can enhance sleep quality. Whole diets abundant in fruits, vegetables, legumes, and other sources of dietary tryptophan and melatonin have been demonstrated to forecast favorable sleep outcomes. There is a wealth of emerging information regarding the influence of sleep duration and quality on food selection and intake in both children and adults. A widely accepted assumption is that individuals achieve the appropriate amount of sleep if they awaken feeling refreshed and function effectively throughout the day. In addition to sleep quantity, other crucial sleep attributes should be taken into account, including sleep quality and sleep timing (bedtime and wake-up time).Insufficient sleep at night is typically linked to daytime drowsiness, daytime fatigue, low mood, impaired daytime performance, and various health and safety concerns. Chronic lack of sleep has become a worry in numerous countries, given its connection with illness and death. For instance, habitual brief sleep duration has been correlated with negative health outcomes such as obesity, type 2 diabetes, high blood pressure, heart disease, depression, and overall mortality^1,2,3,4,5,6.

Keywords: Healthy Diet, Sleep Quality and Quantity, Melatonin, Nutrition.