Heads up: This article was commissioned as a part of the Adam Rush Project. It was an experiment I did a few years ago to see if having books written by ghostwriters would be commercially viable. It wasn't. That said, the following article was written by someone else and not yet edited to my standards. I hope to find time to rewrite it myself in the future, but for now, read with caution.
Disclaimer: I wish I could tell you that I’m a doctor, but I can’t. I’m just an inquisitive author with a background in science and a love for practical research. The content of this article is provided for informational purposes only and should not be construed as medical advice. If you want medical advice, ask a real doctor.
When it comes to getting to bed, most of us ignore the factors that induce sleep and the ones that keep us up. In case you’re wondering what they are and how they work, here’s everything that you need to know about them.
Hormones
Most of the time, we tend to overlook our body’s hormonal changes surrounding sleep. But research studies have proven that sleep plays a vital role in balancing our hormones. It also boosts our immunity levels, appetite, and ability to face the highs and lows of the day. The activities we indulge in throughout the day affect our hormones and the quality of sleep we get.
The hormones in our system are like chemical messages that can cause changes in our cells and organs. For instance, the adrenaline hormone controls our fight-or-flight instinct and manages stress. Our hormones regulate several processes including growth, reproduction, stress response, and metabolism. Certain hormones like adrenaline keep us alert. It, in turn, makes it more difficult for us to sleep. To avoid this effect, we should take part in relaxing activities before we sleep. These calming activities should replace the stressful exercises we do in the day. When our stress levels are high, the pituitary gland makes adrenocorticotrophic hormone to cause our bodies to release cortisol and cortisone. People with insomnia are likely to have higher levels of the adrenocorticotrophic hormone. It suggests that persistent stress can lead to insomnia. It is also why some high-level athletes find it difficult to sleep at night.
Hormonal studies have revealed that our bodies produce more hormones while we sleep. It is these hormones that boost our immune systems and increase our appetites for food. Our bodies also release growth hormones into our bloodstreams as we sleep. That is why sleep is essential for the growth and repair of tissues in both kids and adults. A couple of other important hormones are ghrelin and leptin. They play a vital role in balancing our appetites. When we get too little sleep, we experience a stronger urge to eat. Insulin and cortisol are two more hormones that sleep influences. They are the reason why we eat breakfast after we awaken from sleep. They also prepare us for the stress that we are likely to battle during the daytime. When we get too little sleep, prolactin levels in our system can get out of balance and weaken our immune system. We can experience difficulties focusing and get sudden carbohydrate cravings throughout the day.
Hormones also prevent us from getting up at night to go to the bathroom. The hormonal changes at night include higher levels of a hormone called aldosterone. It is an antidiuretic hormone that prevents us from getting the urge to urinate. Lower levels of antidiuretic hormone contribute to bedwetting in kids, whose hormonal systems are still developing.
Our levels of hormone influences when we are sleepy. Hormones affect our sleep-wake cycles. When we are in the dark, our bodies release a hormone called melatonin. It is the hormone that tells us that we need to sleep. It is also one of the main reasons why we should avoid bright light before sleeping, as light exposure suppresses melatonin. It is the melatonin hormone that makes it difficult for people who work the night shift to sleep during the day. If you have to sleep during the day, you can try taking melatonin pills. You can buy them without a prescription, but it is a good idea to consult a doctor before trying new supplements.
Hormones play another significant role in waking. At bedtime, the level of a hormone called the cortisol drops. It then increases as the night progresses, peaking right before you wake up. It acts as a wake-up signal that turns on our appetites and energy levels. It is also the reason why it takes longer for our sleep-wake cycle to adjust when we travel across time zones.
Blue Light
All electronic displays like TVs, e-book readers, smartphones, and laptops emit blue light. Blue light affects our sleep. In 2014, researchers conducted a study of two groups of people. One group read on electronic displays before sleep. The other group read printed books at bedtime. The people who read on the devices took a longer time to fall asleep. They also had less REM sleep and worse sleep quality.
Food
Many of us choose to eat the wrong foods before bed. Eating the wrong foods before sleep can reduce the quality of your sleep. Here are a few foods that might help you sleep better:
Oatmeal. We often think of oatmeal as a breakfast food, but it can help you sleep at night. Oatmeal raises your blood sugar levels. It is also rich in melatonin that helps you fall asleep.
Almonds. A handful of almonds at bedtime can induce sleep. Almonds contain tryptophan and magnesium. Both these elements relax your muscles and nerves, thereby helping you to fall asleep. They also stabilize and steady the rhythm of your heartbeat.
Honey. Honey is rich in glucose. The glucose triggers your brain to reduce orexin, a chemical that keeps you awake. There’s no need to get too crazy with the honey, though. One tablespoon is enough to help you fall asleep.
Cherries. As we all know by now, one of the best ways to enjoy a sound sleep is by increasing the intake of melatonin. You can do this is by including cherries in your diet. Cherries are rich in melatonin.
Summary
- You need adequate sleep to balance the hormones in your body.
- Avoid screens at night. Blue light exposure can disrupt production of sleep hormones.
- Eat oatmeal, almonds, honey, or cherries before bedtime for better sleep.