- March 11, 2023
- Dr Menka Gupta
Did you know that good sleep can help your body heal?
Sleep hygiene is crucial for our overall health and well-being. It refers to the habits and practices that promote good sleep and helps ensure that we get the rest we need to function at our best.
Lack of sleep or poor sleep hygiene can lead to sleep disorders and other health problems such as insomnia, fatigue, and decreased cognitive function. This, in turn, can affect our physical and mental performance and decrease our overall quality of life.
In contrast, good sleep hygiene can help improve the quality and duration of our sleep, leading to improved physical and mental performance. It can also support the healing process by providing the rest and rejuvenation necessary for our bodies to repair and recharge.
We take sleep hygiene as the basis for a holistic approach to medicine. Our holistic approach to healing takes into account how sleep is unquestionably vital to health and wellness. By improving sleep hygiene you can improve your cognitive function, reduce the risk of conditions such as heart disease, hypertension and other chronic conditions, and have a healthier body and mind.
Sleep is essential for body regulation and recovery, with adults requiring at least 7 hours per night. It contributes to your overall health, in which good sleep quality is necessary for well-being. Not getting enough may increase your risk of developing chronic diseases such as obesity, diabetes type II, cardiovascular diseases, hypertension, and even depression. Aside from this, sleep deprivation can cause disturbances in both social and occupational functions.
Melatonin is a naturally occurring hormone produced by the pineal gland at night, and functions to regulate our circadian rhythm and sleep. As we age, melatonin levels decrease, which signifies an increase in the incidence of sleep disorders in the older population.
Despite the fact that we naturally produce melatonin at night, there are certain conditions that may reduce its production. Decreased levels are seen in those who suffer from mood disorders, Alzheimer’s disease, severe pain, dementia, diabetes type II, and even in cancer.
One of the more common symptoms of melatonin deficiency is sleep disturbance. Since melatonin governs sleep regulation, those with significantly lower levels have altered sleep/wake cycles. Most would have trouble falling asleep, suffer from insomnia, and eventually end up falling asleep through most of the day since they eventually fall asleep at a later time. Aside from a delayed sleep phase, many also suffer from a decrease in sleep duration, making them overly sleep-deprived on a daily basis. They would then have excessive daytime sleepiness, due to the lack of restful sleep.
Another symptom pointing to its deficiency is manifesting in behavioural changes. Aside from having a higher predilection to suffering from anxiety or depression, signs of restlessness may also be present. Those who are sleep-deprived may also have concentration problems, and a feeling of chronic exhaustion and fatigue.
Although melatonin tests can be conducted to measure its levels in the body, it would be best to consult with a healthcare professional once you present with symptoms since there is a lot of overlap with various illnesses. It may technically simply present with sleep disturbance, but may already be part and parcel of a separate disease process.
At NutraNourish, we do things a little differently. We look at the body holistically to find the root cause of your issues. At NutraNourish, we do a Dutch test to find out your levels of melatonin and then decide on melatonin requirements or dosages
Supplementation with this has been shown in recent studies to have a significant improvement in sleep quality. It may help promote total sleep time, as well as decrease the time it takes for people to fall asleep. In comparison to other available medications for sleep disturbances; which have a lot of side effects such as excessive daytime sleepiness, cognitive impairment, as well as a dependency; melatonin is relatively safer to use. It can be used for insomnia, jet lag, adjusting to rotating shift work, as well as for certain sleep disorders.
Long-term use is well tolerated and has no severe side effects, but generally should not be taken in larger doses as it may interact with the intake of other medications. Always discuss with your health practitioner before making any health-related decisions.
In addition to the beneficial effects of melatonin, it is essential to have a balanced lifestyle with a healthy diet, adequate sleep, and exercise in order to promote overall well-being.
Dr Gupta may suggest to use Melatonin SRT™ for better sleep hygiene for some people.
Melatonin is a hormone naturally produced in the body that helps regulate our sleep-wake cycle. This hormone is released in response to darkness and signals to our bodies that it is time to sleep. As we age, our bodies may produce less melatonin, making it more difficult to fall asleep and stay asleep.
Melatonin SRT™ may work for better sleep hygiene for some people due to the key function of a sustained released form of melatonin throughout the night.
Supplementing with melatonin can help improve sleep quality, particularly for individuals who have trouble falling asleep or suffer from insomnia. Melatonin works by resetting the body’s internal clock and promoting feelings of drowsiness, allowing you to fall asleep faster and stay asleep longer. Additionally, melatonin has a calming effect on the body, reducing stress and promoting relaxation, further supporting a good night’s sleep.
This is not medical advice. Always consult your healthcare practitioner before making any health-related decisions.
. Dr Gupta is a visiting Functional Medicine practitioner at NutraNourish. She has been an expert in functional medicine & functional nutrition for the last 10 years with IFMCP from Institure for functional medicine, US and Master’s Degree in personalised nutrition from the UK. Want to learn more? Head over to nurtranourish.com for more information.
Dr Menka Gupta
IFMCP, MSc, MBBS
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