Sleep Essentials
I love to sleep.
I have a passion for sleep. I love it when I get my full seven and a half hours. Seems to be my sweet spot. And boy, when I don’t sleep well it really affects the rest of my day.
You’ve seen recommendations that say 8 hours is optimal, however there is a lot of variation from individual to individual. I had a neighbor we called “Sleeping Beauty”. When she got 12 hours of sleep, she felt her best. Her husband supported her sleep habits, got the kids up and took them to school so that she could be at her best for everyone. What a guy! I also know folks who do quite well on 6 hours a night. But most of us fall somewhere in-between.
Sleep by age
We get the most sleep as infants and young children, and the least sleep as we age into our 70’s and 80’s. Our sleep patterns change in teen years and shift into the desire to stay up late and rise late. It’s optimal for brain growth. And sleep is intimately tied to light.
The pineal gland in the brain secretes a hormone called melatonin that signals the brain and body to start winding down at night when it begins to get dark. But our lighted homes and devices trick the pineal gland into believing it’s still light outside, and melatonin levels will not rise as quickly and robustly (and sleep will be harder to achieve). This is why experts recommend we switch off our devices and TVs at least an hour before bed. You may notice the desire to stay up late in the summer and go to sleep early in the winter. This truly is our biology telling us what is normal.
Now let’s talk about sleep supplements.
Melatonin, the hormone produced by the pineal gland, is available as a supplement and has good research behind it to help our bodies reset our clocks when traveling time zones. However, it’s long term use has not been studied well. Melatonin is best used in the short term in small dosage amounts (less than 3mg). Sometimes when you take a hormone there is a corresponding gland that interacts and reacts to that compound in a feedback loop. The substance and the gland communicate back and forth. Taking too much of any hormone for too long could depress your body’s own ability to make it on its own. Unfortunately, we don’t know enough about melatonin to prove whether this is detrimental or if there are any long-term side effects.
Herbs that safely support sleep include valerian, magnolia officinalis, lemon balm, and chamomile. You can find combinations or single formula varieties, and teas often have the gentlest effects. Everyone is affected differently by herbs, so you really should start low and go slow, and maybe with one at a time. You should know that if you have a ragweed allergy, chamomile is in the same plant family and may make your allergies worse.
For a good night’s sleep…
For a good night’s sleep, find your time, turn down the lights, and when it comes to supplements for sleep support, start low and go slow.
Sleep resources:
Lights Out: Sleep, Sugar, and Survival by T.S. Wiley, 2001.
Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, 2017.
“Sleep is intimately tied to the light.”