Month: June 2022

Top 10 Foods for Healthy Sleep Hygiene

Top 10 Foods for Healthy Sleep Hygiene

Food and sleep are interrelated, and you can hardly discuss one without the other. In fact, in the medical diagnosis of sleep disorders, one of the essential factors to consider is food intake. It may require a thorough examination of the quality and quantity of food intake. In addition, a change of diet may be the simplest and cheapest way to deal with any sleep disorder. 

Without closely monitoring food intake, achieving healthy sleep hygiene may be nothing more than a daydream. For example, while the most common sleep disorder is lack of sleep, known as insomnia, one of the best ways to cure it is to change diet or selective eating. As in the case of insomnia, one in every ten persons suffer from one type of insomnia or the other. 

The primary culprit of insomnia is the stress on the body and mind. It can be fixed by natural recovery methods, which majorly entails changing your food. No doubt, changing your diet is not only natural; it is also straightforward and effective in healing. The simplest way to approach this is to choose some sleep-inducing foods to eat at night when preparing for bed.

Taking these food items increases the chances of your body secreting the sleeping hormone. As a result, you can measure lengthier and healthier sleeping time. However, there is a warning here because overeating at night will hurt your chances of a sound sleep. And that does not even have anything to do with a particular food. 

Now, let us look at some of the best foods that can boost your chances of good sleep hygiene.

10 Best Foods for Excellent Food Hygiene

  1. Poultry

Poultry such as chicken and turkey often contains an essential ingredient for sleep. That is Tryptophan, an essential amino acid that you get when you reach the flesh of any of these birds. You can also get it from other derivative nutrients; its process helps your body produce serotonin. Serotonin is a byproduct hormone that enhances your body’s ability to make another hormone known as melatonin. Melatonin, on the other hand, helps your body to control sleep cycles better. 

  1. Fish

Fish is another natural food item to increase your sleep hygiene because it contains vitamin B6. The primary sources of this vitamin include salmon, halibut, and tuna, which are rich because they live in salty waters. In addition, vitamin B6 is one of the prerequisites of melatonin synthesis, which can also be triggered by being in the dark. Therefore, fish should be part of your dinner if you want to have a better chance of sleeping with ease.

Top 10 Foods for Healthy Sleep Hygiene
  1. Yoghourt

If you need healthy sleep hygiene, yogurt should be your friend. Yogurt contains calcium, which helps process the two essential hormones for sleep: melatonin and Tryptophan. On the other hand, calcium is also present in any dairy products such as cheese and crackers. So, if you don’t like making yogurt, you can explore other related dairy products and feel good. 

  1. Bananas

Bananas are characteristic for the production of potassium that can help you stay asleep when you get in. This nutrient richness also contains magnesium and Tryptophan, also natural sedatives. You can depend on bananas to increase your sleep hygiene. 

  1. Honey 

Honey is a viable replacement for white sugar, and it does much good when it comes to the subject of sleep hygiene. At the same time, if you take much honey, you cannot run out of glucose, an essential ingredient that lowers orexin. Orexin, by the way, is a neurotransmitter in the brain that increases the brain’s alertness. Therefore, using honey can reverse your brain’s attention with a good dose. 

  1. Kale

Just like yogurt, Kale is a leafy green vegetable that is also rich in calcium, which is an essential ingredient. The primary use is to make those sleep hormones in your system start work.

  1. Nuts 

Nuts are great for your sleep hygiene, and you can start with walnuts, sunflower seeds, flax seeds, and pumpkin seeds. All these seeds and nuts are efficient in increasing the level of serotonin with the presence of Tryptophan and magnesium.

Top 10 Foods for Healthy Sleep Hygiene
  1. Whole grains

A particular category of grains that we refer to as whole grains are capable of producing insulin. This hormone can promote the secretion of Tryptophan for brain activities. In addition, they also contain magnesium that can refresh your body for a better sleep that is deep and refreshing. A low magnesium level in the body is responsible for waking up at night. 

  1. White rice

White rice is essential for sleep due to the high glycemic index inside it. By implication, it has a natural tendency to give a natural rise in the blood sugar level. As a result, the body can secrete more insulin into the bloodstream. Following insulin secretion, the body can also respond by secreting Tryptophan, which activates the brain to sleep efficiently and regularly. 

  1. Eggs

The last but not the minor food item for sleep is the egg, which will be ideal for a breakfast meal. However, watch out for the consumption of eggs that can make you sleepy because of the high tryptophan content. On the other hand, try to take egg at night as supper and check how it influences your sleep quality and quantity. 


Finally, the top 10 food items above can increase your sleep hygiene to the best level possible. The food items can induce your sleep time and even help you stay asleep. However, other food items can act similarly. Then, remember that some of the essential nutrients in these food items include Tryptophan, potassium, magnesium, and vitamin B6. If you try any of the ten food items at night, you can begin to see the difference.

Understanding the Sleep Cycle for Better Sleep Hygiene

Understanding the Sleep Cycle for Better Sleep Hygiene

Everyone knows what it feels like after you have had an excellent night’s rest. Similarly, we know the other feeling of wishing you had a better night. (However, we often respond to anyone who asks that we had a good one). Thanks to several reports and research studies that have been educated on sleep. We can better understand rest. On the other hand, this understanding allows us to sleep better. 

The subject of good sleep hygiene must consider the quality and the quantity of our sleep. As for the amount, adults aged 18 and above are expected to do 7 to 9 hours. The other teenage years can spend 8 to 10 hours by recommendation. The school-age children aged between 6 and 13 need 9 to 11 hours. As for pre-school children, they need between 10 to 13 hours. However, newborns under three can freely sleep for 14 to 17 hours. 

Regarding sleep quality, we need to dig deeper into the biological aspect of sleep for improved sleep hygiene. Hence this article will describe each stage so we can all maximize it. Let us begin with the stages in the sleep cycle.

Stages of the Sleep Cycle for Better Sleep Hygiene

There are five known stages of sleep in a typical sleep cycle, and this understanding can help us achieve more effective sleep hygiene. This classification is based on the brain’s and body’s activities and characteristics during sleep. REM sleep stands out of the five stages, while the other four are grouped as the non-REM sleep stage. 

A straightforward way to differentiate between the different stages of sleep is by using the electroencephalogram (EEG), which measures the brainwave amplitudes and frequencies. The EEG can also measure biological rhythms such as muscle movements (EMG) and eye movements (EOG) during sleep. 

The Non-REM Sleep Stages

Stage 1 

Stage 1 stage of the sleep cycle is the entry point and the lightest stage of sleep. Meanwhile, the EEG brain frequency can be slightly slower than the period when you are fully awake. At this stage, you can experience some muscle tone presence alongside the skeletal muscles. Also, this stage is characterized by a regular heartbeat rate. 

Stage 2

In stage 2 of the sleep cycle, the person from stage 1 has entered a deeper part of the sleep. In stage 2, the sleeper is now less capable of waking up and experiences some characteristics of sleep spindles. We can also observe “saw tooth waves.” 

Understanding the Sleep Cycle for Better Sleep Hygiene

Stages 3 and 4 

Both stages 3 and 4 signify the deep sleep stage, which is the progress made from stage 2, which is only relatively deeper than stage 1. This stage is known as the “Slow Wave Sleep,” SWS, or the delta sleep. During the deep sleep stages, we notice a much slower frequency on the EEG while having high amplitude signals, known as delta waves. 

Beyond what the sleeper experiences at stage 2, it is more difficult for the sleeper to wake from sleep now. Research even showed that when a noise of over 100 decibels is applied to one in a deep sleep, it may not awaken the sleeper at this stage. Meanwhile, as a person advances in age, they tend to spend less time in the deep or slow-wave stage of sleep and more time at stage 2. 

Perhaps, that explains why adults are more accessible to call out of sleep than younger ones. Furthermore, we refer to the SWS as deep sleep because they signify the most profound experience of sleep one may have in an NREM stage. Moreover, stage 3 shows arousal thresholds that make it more difficult to wake someone in that stage. And if you succeed in waking a person up from stage 3, the person may feel groggy. 

In addition, the mental performance of the person may be slightly impaired. Another research showed that this impairment might take up to 30 minutes when we apply some cognitive tests. This characteristic feature differentiates this stage from the other steps, and the experience is known as Sleep Inertia. 

In the case of sleep deprivation, there may be a sharp rebound from the SWS, proving that there is more need for that stage for better sleep hygiene. In earlier reports of this stage, it was termed a brain quiescence. But later, we discover that it is a very active mind-brain state. Further research on brain activity during non-REM sleep stages shows that the most recent waking experience affects brain activity. 

Understanding the Sleep Cycle for Better Sleep Hygiene

The REM Sleep Stage

Stage 5 

The final stage of sleep, or what we refer to as the REM sleep stage, is characteristic of dreaming. Dreaming is the difference between this stage and the other stages. Meanwhile, the EEG shows a frequency that is close to being awake. In other words, one can assume that the mind is fully sharp but only in another ‘world.’ The sleeper’s experience is as though everything is accurate. However, at this stage, the skeletal muscles are atonic, which means they do not move. Then, the sleeping at this stage is irregular and erratic while the heartbeat dramatically increases. Some theories even opined that the atonic muscles at this stage are necessary to protect individuals having a dream at the REM stage from injury. 

Sleep Spindles and K-Complexes

At the Non-REM sleep stages, the sleeper experiences spindle activity either at the start or the end of the stage. This stage is automatic for sleepers as soon as they get to stage 2 of their sleep. Spindles also have different lengths or durations, but one can increase the activities of other parts of the brain’s frontal lobe with different frequencies. Further research is ongoing at this stage. 

On the other hand, K-complexes are similar to spindles and exclusive to NREM sleep stages. However, they are characterized by a single long delta wave that lasts only one second. Sleepers experience this stage by automatic prompt but can also be induced momentarily by sudden events. For instance, when someone knocks on a person’s door at the NREM stage, a K-complex may occur.


Finally, sleep hygiene is not achievable until we have a hold on the sleep understanding. Moreover, each stage’s experiences and expectations can also help us understand how to make the best of each. In all, you can master your sleep hygiene for longer and healthier life. 

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This brief guide will teach you about cataract eye surgery

This brief guide will teach you about cataract surgery

This brief guide will teach you about cataract eye surgery

Patients who are scheduled for phacoemulsification are likely to be concerned about their recovery following cataract surgery. Cataract eye surgery is a simple procedure that takes just a few minutes. Despite the fact that this is one of the most often performed eye treatments, the majority of people are still afraid of it.

To speed up your recovery, like with other eye care difficulties, you should follow your eye doctor’s instructions and surround yourself with a strong support system. Before diving into the various suggestions for shortening the recovery time following cataract eye surgery, it’s important to understand the different aspects of this eye disease.

What Is Cataract Surgery and How Does It Work?

Due to the high frequency of cataracts as a natural part of aging in the Western world, cataract surgery is a rather common procedure. A cataract is an opacity of the lens inside the eye; ordinarily, this lens is clear and transparent, allowing light to flow through and allowing vision to be achieved. Light transmission is obstructed by any haze or clouding on this lens, resulting in foggy or cloudy vision.

This brief guide will teach you about cataract surgery

When a cataract is early in its development, it may just cause a change in your spectacle prescription, which may be easily addressed by simply updating your glasses. If your cataract progresses to the point that an updated prescription is no longer enough to restore your vision to your satisfaction, your eye doctor may recommend cataract eye surgery.

In Australia, cataract surgery is associated with very high success rates, sometimes as high as 98 percent, as well as a generally painless post-operative recovery. A local anesthetic will be used to numb the eye area during the treatment. To get access to the cataract hiding behind the colored iris, a small incision is made in the cornea, the front surface of the eye.

Cataracts are an uncommon age-related eye condition in which the normal lens of the eye becomes cloudy and opaque. This causes permanent vision loss that cannot be corrected with glasses, LASIK, or contact lenses. Cataract surgery, also known as phacoemulsification, is the only surgical treatment for curing cataracts that involves replacing the damaged natural lens of the eye with an artificial lens.

As a consequence of technological breakthroughs, success rates following cataract surgery have risen considerably over time. As previously said, the procedure takes less than 10 minutes, and patients are able to return home the same day. When cataracts begin to interfere with a patient’s daily activities or when cataracts block the treatment of other eye issues, cataract surgery becomes required.

If the cloudiness of your eye makes treating other common eye issues like glaucoma, macular degeneration, or diabetic retinopathy more difficult, your ophthalmologist may recommend surgery.

This brief guide will teach you about cataract surgery

How to Prepare for Cataract Surgery and Survive It

Prior to cataract surgery, your doctor will do a complete eye examination. This comprises evaluating the eyes in order to get the best possible surgical result. Exams by ophthalmologists are frequently performed to rule out the presence of other eye diseases such as nearsightedness and farsightedness. In order to choose an intraocular lens that will restore vision, the surgeon also examines the size of the cornea.

The operation will begin with the dilatation of the pupil and anesthetic of the eye region by your ophthalmologist. A little sedative may also be given before to the therapy to help with relaxation. During surgery, the clouded natural lens is removed and replaced with an artificial lens. Ultrasonic probes or lasers are used by the majority of surgeons.

After Cataract Surgery, What to Expect Time to Recover

While everyone’s recovery time after cataract surgery is different, you can expect some symptoms within a few hours of the procedure. As a consequence, don’t be alarmed if your vision is blurry following surgery; the eye will take several days to recover. Mild discomfort is a frequent side effect of surgery. An eye patch, eye drops, and other drugs may be prescribed by your ophthalmologist to help reduce inflammation and severe bacterial infections.

Some people restore normal vision a few days following surgery. Your eye surgeon may recommend glasses after your vision has stabilized. The kind of glasses that may help you see better will be decided by the artificial intraocular lens that has been implanted in your eye.

This brief guide will teach you about cataract surgery

Suggestions for Reducing the Time It Takes to Recover

Even though the recuperation period after cataract surgery is less than 24 hours, the actions below may help you get the most out of your procedure.

1. Avoid rubbing, touching, or irritating the eye.

You may notice grittiness or the appearance of a sand particle inside the eye following cataract surgery due to the small incisions made during the procedure. However, since the symptoms typically fade with time, you should avoid rubbing, touching, or disturbing the eye. Additionally, avoid rubbing soap in your eyes and use sunglasses to protect your eyes from direct sunlight and foreign particles.

2. Avoid strenuous exercises.

For many weeks following the procedure, you should avoid excessive activities, swimming, and heavy lifting. This relieves the strain on your eye and enables it to relax. In order to minimize eye strain, avoid bending down, sneezing, or vomiting.

3. Don’t get behind the wheel.

The best time to drive following cataract surgery is determined by a variety of factors. The severity of the illness and the patient’s personal circumstances are usually the deciding factors. Your ophthalmologist will advise you on the best time to start driving based on your individual circumstances.

4. Stay away from dust and other irritants.

Avoid exposing your nursing eye to dust, wind, grime, and other irritants during the first few days following cataract surgery. As a consequence, cleaning and vacuuming your house before the operation may be a good idea.

5. Take part in post-surgery exams

While it is not necessary to see an eye clinic the same day after treatment, do not hesitate to do so if you notice any irregularities. You should also make an appointment for a checkup after one week.

How to Get the Most Out of Cataract Surgery

Follow your ophthalmologist’s recommendations to get the most out of cataract surgery. To speed up the healing process, follow the tips above and keep a look out for vision loss, prolonged pain, multiple bright flashes, nausea, severe coughing, and vomiting. You should also take some time to relax to allow your eye to recover properly.

This is how to prevent future complications when recovering from cataract surgery

This is how to prevent future complications when recovering from cataract surgery

Today, phacoemulsification cataract surgery, which is a safe operation with a minimal risk of complications, is swiftly gaining traction as the dominant method for repairing cataracts. After a quick, painless treatment that is usually done on an outpatient basis, the vast majority of patients report a considerable improvement in their eyesight. Although problems after cataract surgery are infrequent, they may occur and have a significant impact on the patient’s ability to see well.

Because many of these issues become apparent the day after treatment, it is suggested that patients have their eyes evaluated the following morning after cataract surgery. As a result, any abnormalities that are discovered may be handled quickly, providing for the best possible healing and recovery.

Complications that are only present for a short time: These are often indicators that you should seek medical help right soon.

This is how to prevent future complications when recovering from cataract surgery

As a result of the surgical trauma, ocular edema (blurred vision) may occur, especially as a result of the ultrasonic energy and the fluid injected into the anterior chamber. As the endothelial cells attempt to remove the water from the corneal stroma, eyesight will become clouded, and vision will stay impaired until the water is removed. Corneal edema is less prevalent now that high-quality viscoelastic polymers are employed in cataract surgery. Prolonged cataract surgery on a thick nucleus, on the other hand, may cause localized or even widespread corneal edema. Treatment with anti-inflammatory drugs, as well as the injection of a hypertonic saline solution, may aid to speed up the recovery of vision.

High intraocular pressure (IOP) For the most majority of patients, the intraocular pressure (IOP) should be within physiologic limits. The quantity of residual viscoelastic may be more or lower depending on whether an incision was made and how much viscoelastic was left behind. Medically, high intraocular pressure (IOP) may be treated with topical and oral medications, but the patient should be followed closely throughout the therapy process.

When the viscoelastic from the anterior chamber is removed, the pressure in the chamber returns to normal. Aqueous release may be induced by tapping the anterior chamber, but this operation is not typically suggested since it is frequently a temporary fix that puts the eye at risk of infection.

The presence of anterior chamber cells and a flare the day after cataract surgery is common due to the fact that surgical procedures normally cause some degree of inflammation. If you have an excessively strong anterior chamber reaction to fibrin or a hypopyon, you should seek medical help. This is not normal and might indicate endophthalmitis or toxic anterior shock syndrome-related inflammation.

This is how to prevent future complications when recovering from cataract surgery

Despite the fact that both need monthly steroid treatment to keep the inflammation under control, the latter requires a diagnostic tap, an antibiotic injection, and prompt action to avoid irreversible damage to the vision or loss of the eye. Endophthalmitis may appear as early as the first postoperative day, despite the fact that the condition usually shows up several days after cataract surgery.

The existence of anatomical issues implies that surgery is required.

Small cataract fragments may be retained in the anterior chamber after phacoemulsification, which is a potentially hazardous scenario. When a cataract is broken into many pieces during cataract surgery, a little amount of the cataract may remain in the anterior chamber following the treatment. If eaten by the patient, they have the potential to cause significant discomfort and regional corneal damage.

A small, wispy cortical piece might be treated medically with steroids and concentrated YAG laser therapy to break it up into smaller fragments and raise the surface area to volume ratio, but bigger pieces would need surgical intervention. A pars plana lensectomy and vitrectomy may be indicated in addition to cataract surgery in situations when the posterior capsule has ruptured and there are residual lens components in the vitreous. In the event of cataract surgery, a referral to an experienced vitreoretinal specialist is recommended whenever feasible.

IOL (internal ophthalmic ligament) subluxation:

If the IOL implant is not properly secured, it might slip out of its initial position and become displaced, resulting in a subluxation. In comparison to other circumstances, when the lens was transplanted into the ciliary sulcus due to a defect in the posterior capsule of the eyeball, this condition is more prevalent. Although minor bouts of IOL subluxation may be detected, any significant movement away from the visual axis should be surgically repaired. In certain cases, this kind of suture attachment is required, and it may help with the long-term stability and centration of an intraocular lens (IOL).

This is how to prevent future complications when recovering from cataract surgery

An incision with a leak: If the IOP is low, it’s likely that the wound is leaking. A fluorescein dye leakage test may help determine the source of the leak and the degree of the fluid flow. Significant leaking from an incision nearly always necessitates the use of a suture to seal the wound and avoid increased hypotony as well as the danger of infection. As a consequence, the presence of iris tissue trapped inside an incision when there is a leaky incision is a clear indicator that there is a problem with the incision.

Complications that have been there for a long time

Although many of the possible problems of cataract surgery may be detected on the first postoperative day, some may take a little longer to manifest. Retinal problems including cystoid macular edema and retinal fractures are common following cataract surgery, and they might show up days or weeks later. The relative refractive errors can only be fully analyzed once the capsular bag has been closed and the IOL has been implanted in its final location, and this procedure takes time. We may not even consider posterior capsule opacification to be a side effect of cataract surgery since it occurs so often and shows up weeks or months after the procedure.

Despite the fact that current cataract surgery is a wonderful treatment, it still requires the aid of an ophthalmologist both during and after the procedure. At the end of the day, the surgical method employed as well as the healing process that occurs throughout the postoperative period have an impact on the patient’s final visual result.

Final thoughts

This article will help you keep on track in terms of making the right choices throughout your cataract surgery recovery process if you want to discover how to manage the long-term effects of cataract surgery.