Date of the last update: 12.04.2024
Sleep plays a key role in maintaining physical and mental health. It is during sleep that the body regenerates, produces new cells, strengthens the immune system and processes information from the day. Lack of adequate sleep can lead to a variety of health problems, such as a weakened immune system, mood disorders, problems with concentration and memory, and even an increased risk of heart disease and obesity.
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Sleep and melatonin
The importance of one of the key hormones associated with sleep is being increasingly talked about. We are talking about melatonin. Secreted by the pineal gland, melatonin controls our diurnal rhythm and therefore our sleep-wake cycle. Not everyone knows that it is mainly produced at night, when it is dark, which signals to our body that it is time for sleep. Melatonin also influences other physiological processes, such as the regulation of body temperature, blood pressure and blood sugar levels.
Understanding the role of melatonin in the sleep cycle and the effect of blue light on its production is extremely important for improving sleep quality. It is important to be aware that blue light emitted from electronic device screens can interfere with the natural sleep cycle by blocking melatonin production.
Check out also: Melatonin for sleep – what to replace it with?
Natural ways to improve the quality of sleep
The above situation means that we are increasingly having trouble sleeping, waking up during the night or not sleeping effectively enough. Fortunately, there are many natural ways that can help improve the quality of your sleep without having to resort to pharmaceuticals. Here are ten effective methods:
- Take care of your bedtime – try to go to bed and get up at regular times, even on weekends, to maintain a regular sleep rhythm.
- Create a relaxing environment – provide a quiet bedroom atmosphere, darkness, adequate temperature and a comfortable bed.
- Avoid stimulants including caffeine and alcohol – limit your caffeine and alcohol intake, especially in the evening, as they can interfere with the sleep process.
- Do physical exercise – regular physical activity most days can help improve sleep quality, but avoid intense exercise just before bedtime.
- Maintain a proper diet – avoid heavy meals just before bedtime and pay attention to what you eat to avoid potential digestive difficulties.
- Go for a walk – being outdoors especially walking near nature makes our sleep deeper and more effective.
- Avoid screens – limit exposure to blue light emitted from electronic device screens before bedtime as this can interfere with the production of melatonin, the hormone that regulates sleep.
- Have a routine before bed – create a routine before bed that signals your body that bedtime is approaching, such as a warm bath, reading a book or listening to relaxing music.
- Drink herbal teas – some herbal teas, such as lavender, lemon balm or chamomile, can have calming properties and help you fall asleep.
- Natural supplements – consider using natural supplements such as melatonin, magnesium or L-theanine, but consult your doctor before taking them.
Explore for more: How to deal with insomnia
Conclusion
Improving sleep quality is crucial to overall health and wellbeing. Using natural methods, such as maintaining a regular sleep schedule, creating a conducive sleep environment and avoiding substances that can disrupt sleep, we can effectively improve our sleep. Additionally, regular physical activity, a healthy diet and proper sleep hygiene can also contribute to healthier sleep. By implementing these simple steps, we can increase our sleep quality and enjoy a better sense of wellbeing and greater productivity throughout the day.
