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The Importance of a Good Night’s Sleep

Getting a good night’s sleep is crucial for proper body function. As the School of Public Health notes, “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.”

Yet, sleep deprivation is more common than many realize. A number of people face difficulty falling asleep, a condition known as insomnia or sleep disorder. Several factors can disrupt sleep, and one major contributor is the stress of everyday life.

What Interrupts Our Sleep?

Daily stress is one of the primary culprits. But in addition to stress, modern life introduces other challenges to sleep quality, such as our exposure to artificial light, especially from digital screens.

We spend about one-third of our lives asleep, so it’s essential to maintain a healthy sleep cycle. Our sleep-wake cycle is largely regulated by melatonin, a hormone naturally produced by the body. Melatonin levels usually rise around 9 p.m. when the brain signals that it’s time to sleep.

However, many of us disturb this natural process by exposing ourselves to bright lights at night, such as from phones, tablets, or computers. This tricks the brain into thinking it's still daytime. By reducing bright lights—especially blue, white, or green light—before bed, we help our bodies prepare for rest.

The Role of Melatonin Supplements

Melatonin supplements are often taken to aid sleep, but they must be used with caution. When we take melatonin supplements, the brain receives a signal that enough melatonin has been produced, reducing the body’s natural production of the hormone. Over time, this can lead to dependency on supplements, as the body may struggle to produce sufficient melatonin on its own.

Although melatonin supplements can be helpful in certain situations, like when traveling across time zones, it’s generally better to encourage natural melatonin production by following healthy sleep habits.

Natural Ways to Enhance Sleep

Instead of relying solely on supplements, try natural remedies like herbs, flowers, and calming aids such as magnesium. Some foods naturally contain melatonin and can promote better sleep. These include:

• Pistachios
• Tart cherries
• Fatty fish
• Rice
• Goji berries
• Oats
• Mushrooms

Avoiding Nighttime Disruptions

Frequent trips to the bathroom at night are another common cause of sleep disruption. To reduce this, limit fluid intake before bedtime. Additionally, caffeine and alcohol consumption can significantly impact sleep quality.

Avoid drinking coffee after 2 p.m., as caffeine remains in the system for several hours. While alcohol may help some people fall asleep faster, it disrupts REM sleep, causing frequent awakenings throughout the night.

By making mindful choices around bedtime habits and reducing factors that negatively affect sleep, we can promote a better night’s rest and support our overall health.