“Health is paramount. No matter how busy you are, you have to take care of yourself.”
You have probably heard that phrase many times. Chances are it’s never stuck with you.
Despite the increasing conversation over health care, people still have difficulty taking care of their physical and mental health.
The root of the problem, usually, is sleep. If you do not sleep well, you cannot function properly during the day. Thus, your productivity is reduced, and your potential is soon exhausted. Change your sleeping pattern and you will change your life.
Research has long shown that insomnia is one of the most common sleep disorders, occurring in over 40% of adults. While insomnia is more common in women than men, men can also be affected by it.
If you have trouble sleeping, wake up frequently at night, wake up too early, or don’t get enough sleep, chances are you suffer from insomnia.
Don’t worry, everything has a solution. Today, we will discuss the role of melatonin in the regulation of sleep.
Role of melatonin in sleep regulation
Melatonin is a naturally occurring hormone that can correct your sleep patterns and thus improve your life. Research has shown that melatonin has a positive effect on the well-being of people and animals. This hormone is produced by the pineal gland at night. At night, melatonin increases slowly, as the retina is gradually exposed to less light.
Our body clock is affected by the amount of melatonin that our bodies store at night. Since this hormone is a physiological regulator of the sleep-wake cycle, it can affect our ability to fall asleep or stay awake. When our body accumulates high levels of melatonin, we sleep well.
As melatonin levels drop, we start to wake up. If your body lacks melatonin, you are prone to insomnia. The goal is to maintain high levels of melatonin during the night and adequate levels of melatonin throughout the day.
What happens if you don’t sleep well?
Insomnia or persistent sleep deprivation can have a seriously harmful effect on your health. Your brain will stop working at full capacity, your hormones will be inactive, while your overall performance will drop. If you only get poor sleep, your risk of gaining weight may be even higher. In other words, if you are a student, you would consider getting a writing aid rather than figuring out the tasks yourself. If you’re working, you’ll probably be calling sick.
Conversely, a good night’s sleep can help you feel more productive and focused, exercise better, and become healthier. That is why it is important to develop the right sleeping habits. A good night’s sleep can make a real difference in your life.
How to sleep well and develop healthy habits
Developing healthy sleep habits is the first change you should make. Of course, taking melatonin supplements won’t hurt, but you can always set your body clock to suit your needs. Here are some things you can do to make it work.
1. Increase Light Exposure
Like I said, your body can control itself. So, use your circadian rhythm as a tool. Exposure to natural light can keep you awake and tell your brain when to sleep. This will help you retain energy during the day, and sleep soundly during the night (get quality, uninterrupted sleep). Exposing yourself to daylight can improve your sleep patterns, especially if you are experiencing poor sleep or insomnia.
2. Reduce Blue Light Exposure
As you saw above, exposure to bright light during the day is beneficial. However, exposing yourself to blue light before sleeping has the opposite effect. It lowers your hormones (like melatonin) and tricks your brain into thinking it’s still daylight.
Thus, exposure to a smartphone, tablet or TV just before bed can be harmful to your health. To reduce light exposure at night, you can wear blue light glasses or install a blue light blocker app on your smartphone.
3. Have Coffee for the Morning
Caffeine is beneficial in the morning, as it can improve your focus and enhance your performance. However, drinking coffee late in the day is not beneficial at all. Caffeine stimulates your nervous system and prevents it from relaxing. If you are consuming caffeine less than 6 hours before bedtime, you may have serious problems sleeping. Drink tea instead of coffee.
4. Avoid taking long naps during the day
While power naps can be beneficial, long naps are not. If you signed up for it, you’ll have a hard time falling asleep at night. Daytime sleepiness interferes with your sleeping patterns. Studies have shown that after taking a nap during the day, participants in one study felt less rested during the day. So, power nap, okay. All day nap, no good. Stop sleeping during the day or reduce your naps.
5. Set a Consistent Rhythm
Changing work does not allow you to set a constant rhythm; This is why I had trouble falling asleep before changing jobs.
I learned that the body’s internal clock runs in a loop. If you are able to align it with sunrise and sunset, it will go away naturally. This is when you will feel more relaxed. Thus, be consistent with your sleep and set a consistent rhythm that your body can adjust to. Try to wake up at the same time naturally and go to bed at the same time every day.
6. Avoid Drinking Alcohol
To optimize your sleep, you have to get rid of that alcohol. Wine is said to come from the Arabic word “al-kuhl”, which means “the soul that eats the flesh.” Drinking alcohol will not only lower your vibration, but it will also make you feel tired. Alcohol can cause sleep apnea, disrupted sleep patterns and snoring. Avoid alcohol before bedtime as it disrupts the active production of melanin.
7. Optimize Your Sleeping Area
Room temperature, exposure to light, furniture arrangement, etc. can affect your sleep. This is why you’ll want to optimize your environment before settling in. Avoid exposure to outside noise and eliminate outside light.
8. Take Time to Relax
Developing a pre-bedtime routine can be beneficial for you. This will help you relax and unwind before going to bed. You can choose from the many beneficial techniques available. Some of the most popular include massage therapy, listening to relaxing music, taking a warm bath, deep breathing, practicing visualization, stretching, practicing slow yoga, or meditating.
9. Exercise Regularly
Of course, let’s not forget about exercise. If you are unable to exercise daily, exercise at least three times a week. Working out can improve your sleep patterns and overall health. Practicing sports is known to reduce anxiety and insomnia by 15-30%. Do not exercise late at night but do it during the day. This is a great way to ensure a good night’s sleep.
Sleep is the key to becoming healthy. So, improve your sleep pattern by following the above tips. And take some melatonin supplements in the meantime. good night!
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Author: Oscar Mitchell
Oscar Mitchell is a professional writer at Research Papers Support Services. He is creative, open minded and always ready to help people understand the art of writing.