A good night’s sleep is essential for maintaining proper body function. According to the School of Public Health, “sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk. Sleep is truly interdisciplinary because it touches every aspect of health.”
Unfortunately, sleep deprivation is more common than we realize. Many people struggle to fall asleep, a condition known as insomnia or a sleep disorder.
So, what disrupts our sleep?
One major factor is the stress that comes from daily life.
We spend roughly 33% of our lives sleeping, and it’s crucial to prioritize good sleep habits to maintain a healthy sleep cycle.
Sleep is regulated by melatonin, a hormone produced naturally by the body. Supporting the body’s ability to produce melatonin is vital for healthy sleep.
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Melatonin production typically starts around 9 p.m. when the brain signals the body that it’s time to rest.
However, this process can be disrupted when we expose ourselves to bright lights at night, such as the light from phone screens. These lights trick the brain into thinking it’s still daytime, delaying melatonin production. Reducing exposure to bright lights, especially white, blue, or green lights, before bed helps signal to the body that it’s time to wind down.
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While melatonin supplements are available, they should be used cautiously. Taking these supplements signals to the brain that enough melatonin has been produced, causing the body to slow or stop its natural production over time. Relying too heavily on supplements may eventually lead to dependency and difficulty producing enough melatonin naturally.
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Instead of relying on supplements to address sleep issues, natural remedies such as herbs, calming flowers, or magnesium can be helpful. However, this doesn’t mean supplements should be avoided altogether. When used responsibly, they can be beneficial in certain situations, such as adjusting to new time zones while traveling.
Certain foods naturally contain melatonin and can promote better sleep. These include pistachios, tart cherries, fatty fish, rice, goji berries, oats, and mushrooms.
Frequent waking at night to use the bathroom is another common sleep disruptor. To minimize this, reduce liquid intake before bed.
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Caffeine and alcohol can also interfere with sleep quality. It’s best to avoid caffeine after 2 p.m., as it can linger in your system and keep you awake. Although alcohol may make you fall asleep more quickly, it disrupts REM sleep, causing multiple awakenings throughout the night.
Share these tips with your family and friends to help them improve their sleep health!
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