A good night’s sleep is essential for optimal 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.”
However, sleep deprivation is more common than we might think, with many people struggling to fall asleep or stay asleep—a condition often linked to sleep disorders or insomnia. So, what disrupts our sleep?
One major factor is stress from daily life. Since we spend about a third of our lives sleeping, it’s important to prioritize a stable sleep cycle.
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Melatonin, the body’s main sleep hormone, plays a critical role in initiating sleep. It is typically produced around 9 p.m., as the brain signals that it’s time to wind down. But exposure to bright lights at night, like those from our phones or other screens, can interfere with melatonin production, tricking the brain into thinking it’s still daytime. Reducing bright light exposure, particularly white, blue, or green lights, can help signal to the body that it’s time to rest.
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Melatonin supplements are popular, but they signal to the brain that the body has already produced the hormone, which can suppress the body’s natural melatonin production over time. Relying too heavily on these supplements could lead to dependency, making it difficult for the body to produce sufficient melatonin naturally. Instead of immediately turning to supplements, consider natural aids like calming herbs, flowers, or magnesium. Supplements can still be useful, especially for temporary needs like adjusting to new time zones while traveling.
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Certain foods also contain naturally occurring melatonin, such as pistachios, tart cherries, fatty fish, rice, goji berries, oats, and mushrooms. Including these in your diet may help enhance sleep quality.
Another common sleep disturbance is waking up to use the bathroom. To prevent or minimize this, try limiting fluid intake close to bedtime. Caffeine and alcohol can also impact sleep.
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Avoid coffee after 2 p.m., as caffeine can stay in the system for hours, making it harder to fall asleep. While alcohol may make it easier to fall asleep initially, it disrupts REM sleep, leading to multiple nighttime awakenings.
Consider sharing these sleep tips with friends and family on Facebook for better sleep health for everyone.
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