Sleep is not just a resting state. It’s a state where the body restores, detoxifies, and replenishes. Sleep deprivation has been linked to impairment of the immune system, and chronic inflammation. In fact, a report published in 2011, showed that sleeping less than 6 hours a day can be linked to obesity, type 2 diabetes and cardiovascular diseases. Cognitive impairment, mental and mood disorders, and hormonal disorders are also associated with sleep deprivation.
Melatonin, a hormone secreted from the pineal gland, is responsible for our sleep-wake cycle. Its main function is to suppress cortisol, our stress hormone, which should be at its lowest level during sleep. Darkness is important for the secretion of melatonin, while low noise is important for the suppression of cortisol.
Tips for better sleep
Turn off all electronic devices and screens at least 2 hours before bed.
Artificial light is often mistaken by the body as sunlight. This disturbs the natural circadian rhythm and disturbs sleep.
Watch when you eat your last meal
Leave at least 3 hours between your last meal and your bedtime. Digestion takes time. You should allow your body to digest the last meal of the day before getting to bed.
Watch how much you eat your last meal
You are the sensor of the correct amount you need. You should not be too hungry or too full at night. Balance is key here.
The type of food you choose to eat throughout the day
There is no doubt that the food you choose to nourish your body everyday will affect your ability to sleep at night. Vegetables and fruits provide the body with the vitamins and minerals needed to sustain the functions of your body. Some foods, such as tyrosine amino acid, will alert the body because it induces adrenaline. Eggs, cheese, and meat all contain tyrosine and, ideally, should not be consumed at night.
Adjust the temperature
If you wake up in sweat at night, this could be a sign of hormonal disturbance. Be mindful of your body’s temperature need. Too hot or too cold temperatures may disturb a good night’s sleep.
Avoid caffeinated drinks after 2 pm
Obviously caffeinated drinks are responsible for alerting the brain. Some people may be more sensitive than others. Also avoid drinks that have a diuretic effect, like dandelion tea, close to bedtime.
Establish a night ritual
If you are used to watching TV at night, and you have sleep problems, I suggest that the first step you take for your health is to prioritize sleep. Choosing high-intensity activities such as working out at night will also negatively affect your sleep.
- Decide on an appropriate bedtime that will give you at least 7-8 hours of uninterrupted sleep. Stick to it and give it your highest priority.
- Dim the lights, reduce the noise, and prepare your room to help you relax
- Choose activities that will help you wind down like reading, taking a hot bath, engaging in a pleasant conversation with your partner (not about finances,...or the kids! :D)
- Light some candles or turn on an essential oil diffuser and add drops of lavender essential oil. Lavender essential oil has shown to induce relaxation and improve sleep. Beware of artificial fragrances that are notorious for being endocrine disruptors.
Supplements
The deficiency of vitamins and minerals may be the root cause of your disrupted sleep. Magnesium is especially important for a good night’s sleep. Most people are deficient in magnesium and it’s usually safe to consume a magnesium supplement daily without side effects. Magnesium glycinate or malate is a preferred salt form to avoid the laxative effect of other forms like Magnesium citrate or oxide. Up to 800 mg of magnesium glycinate daily is usually safe.
Melatonin can be taken as a supplement for short term use. Long-term use is not recommended because it is, after all, a hormone. External hormones usually disturb the body’s normal hormone cycle. Instead, we should always aim at treating the root cause and restoring the normal hormonal homeostasis.
I do not recommend the use of drugs to induce sleep. They are usually associated with serious side effects and do not tackle the root cause of your problem.
