According to public health authorities, about 25% of the U.S. population report insomnia complaints, and nearly 10% fulfill diagnostic criteria for chronic insomnia. Research shows that sleep disturbances negatively influence the risk of infectious and inflammatory diseases and contribute to an increase in all causes of mortality.
“My body does best on less sleep.”
I hear this often from my patients; however, according to research, proper sleep is necessary for the optimal functioning of our neuro endo immunologic system (neurologic, endocrine, and immune systems combined). For example, a lack of sleep long-term can contribute to the common cold, stress, anxiety, depression, fatigue, heart disease, hypertension, weight gain, hormonal imbalances, diabetes, autoimmune conditions, various cancers, and more.
What contributes to poor sleep?
Many lifestyle factors contribute to sleep disturbance. The increased use of screens within the bedroom and right before bed is correlated with an increase in insomnia. Evidence shows that the blue light emitted from screens inhibits melatonin release (our sleepy hormone), making it harder to fall asleep and stay asleep!
Other reasons include stress, anxiety, depression, blood sugar dysregulation, sleep apnea, and nutrient deficiencies. Additionally, an acquired physiologic dependence on sleeping aids such as Benadryl or Ambien makes it harder to fall asleep naturally.
However, because sleep can be improved with lifestyle changes, we can reduce the likelihood of various diseases by getting better sleep!
What to do for better sleep
- Improve sleep hygiene:
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- Follow a regular sleep schedule
- Finish all screen time at least one hour before bed
- Minimize external stimuli such as light and noise within the bedroom
- Establish a relaxing bedtime routine
- Engage in regular physical activity
- Incorporate stress management and relaxation techniques:
- Journaling, meditation, prayer, earthing or “grounding”
- Supplements:
- Magnesium, Melatonin, Phosphatidylserine, L-Theanine, L- Tryptophan
- Plant medicines:
- Skullcap, passionflower, lavender, valerian, lemon balm
This article was not intended to substitute medical advice. Always seek out a health care professional before starting and/or stopping any drug, nutrient, or diet therapy.