In today's fast-paced world, sleep often takes a backseat to our busy schedules and endless to-do lists; however, the importance of sleep cannot be overstated. It's not just a time when our bodies rest; it's a vital period for mental and physical rejuvenation as it impacts both our mental and physical health. It is so heavily intwined with how we function, daily decisions, growth and development, illness, immunity, and so much more.

Sleep is such an important time for our bodies and minds to rest, repair and reset from daily tasks.

According to the NIH, adults need at least 7 to 8 hours of sleep each night to be well rested, but the average adult sleeps for less than 7 hours a night. For children, the amount of sleep required varies with their age and stage of development. Sleep is a complex biological process that involves multiple stages, each playing a crucial role in maintaining overall health. During sleep, our bodies cycle through different phases: light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Each stage serves specific functions. Deep Sleepis essential for physical restoration, growth, and repair, and REM Sleepis critical for cognitive functions such as memory consolidation and emotional processing. Understanding these stages helps us appreciate why adequate sleep is indispensable for optimal functioning.

Ever noticed how difficult it is to focus or remember things after a poor night's sleep? That's because sleep plays a pivotal role in cognitive function and memory. During REM sleep, the brain processes information from the day, consolidating memories and making them easier to retrieve later. Lack of sufficient REM sleep can impair problem-solving skills, creativity, and decision-making abilities. Sleep also significantly affects emotional regulation. Insufficient or poor-quality sleep can lead to irritability, mood swings, and more.

A good night's sleep acts as a natural immune booster. Chronic lack of sleep can weaken the immune system. Also, sleep has a profound impact on weight management and metabolism. Poor sleep disrupts the balance of hormones that control hunger (ghrelin) and fullness (leptin). When we're sleep-deprived, ghrelin levels increase while leptin levels decrease, leading to increased appetite and potential weight gain. Moreover, inadequate sleep can affect insulin sensitivity.

There are many tips that one can try to achieve better sleep like:

• Taking a warm bath before bed
• Keeping a cool, quiet, and dark bedroom
• Winding down with a book (no TV or computer 30 minutes to one hour before bedtime)
• Consuming no caffeine, sugar, or alcohol two or more hours before bedtime
• Using a “white noise” machine or fan to drown out little sounds
• Drinking teas like chamomile, lavender, lemon balm, passionflower, or valerian
• Using lavender essential oil in a diffuser in your bedroom or on your pillow or temples
• Try as best as you can to stick to a normal sleep routine (going to bed and waking up at the same time every day)
• Sleep Tracking Apps can monitor your sleeping patterns to identify areas for improvement
• Smart Lighting mimic natural daylight patterns to regulate your circadian rhythm (by leveraging technology wisely, you can enhance your sleep hygiene rather than hinder it)

Supplements that Can Help us Sleep Better

Also, be sure to consider the root cause of the sleep dilemma as there are many supplement options to aid with sleep disturbances. Magnesium is one of the first supplements I look to for assisting with sleep because sleep regulating melatonin production is disturbed without sufficient magnesium. Start with 150-300 mg near bedtime. Magnesium relaxes all smooth muscles and aids in the sleep process. 

Then there is melatonin, a hormone produced by the pineal gland in the brain. It helps regulate the body's circadian rhythm which is the internal clock that controls when we fall asleep and wake up. When it's dark, our body makes more melatonin, but when it's light out our melatonin levels taper off. Disruptions in the sleep-wake cycle can occur for a variety of reasons, including bedtime light exposure from a tablet or smartphone, jet lag, changing seasons, or working later hours. Melatonin production also decreases as we age. It has been found that our melatonin production decreases to about half by age 40. Melatonin promotes relaxation and a healthy sleep pattern, so we can fall asleep and stay asleep. It also works with our immune systems, but it remains unclear how it regulates immunity. Start with around 300 mcg and see if you need more from there. Doses range from 300 mcg up to several milligrams.

GABA is a naturally occurring amino acid and inhibitory neurotransmitter in our brain. It works by blocking nerve impulses and regulates excitability. So, if you are one who tends to stress about the day, then this will help calm those over firings down so the brain can wind down to sleep. GABA promotes a healthy mood, relaxation, and restful sleep.

 L-theanine is an amino acid found in green tea that exerts a relaxing, yet non-drowsy effect. It boosts alpha brain waves promoting alert relaxation, and it increases GABA, serotonin and dopamine levels in the brain. So, brew up some decaffeinated green tea and have it with some theanine before bed to help relax. 

5-HTP is another amino acid that could potentially help both sleep and stress. 5-hydroxytryptophan (5-HTP) is a chemical our body makes from the essential amino acid tryptophan, which we can get from food. Once produced, the chemical is transformed into serotonin and then into melatonin. The recommended dose to start with is 50 mg and then work your way up from there to the amount that works best for you. **CAUTION as this can interact with certain medications (SSRIs, Tricyclics, MAOIs) so be sure to ask a healthcare practitioner before you use this.

The connection between sleep and overall well-being is undeniable. From boosting cognitive function to supporting physical health, quality sleep is integral to living a balanced life. By understanding its importance and implementing simple strategies to improve your sleep habits, you can pave the way for better mental clarity, emotional stability, and physical vitality. So tonight, prioritize your rest—it’s one of the best investments you can make for your health!