Before we talk about how to improve our sleep, lets start with a basic question, why do we sleep? Surprisingly this simple question has been a topic of debate for quite some time. It has generally been thought that sleep was a means for the body to repair its cells. Recently, research has shown that the primary function of sleep is to flush waste from the brain. This allows for better overall brain function, and less likeliness of diseases like Alzheimers later in life. Below is a video discussing why sleep is important for the brain.
Regardless of exactly why we need sleep, it is undisputed just how important sleep is. Sleep deprivation has been tied to decreased memory function, increased likeliness of depression and other symptoms. So, how much sleep do we need? The National Sleep foundation recommends 7-9 hours of sleep per night for people over the age of 18, with increased numbers for younger people. That being said, everyone is different, and it is important to find the length of sleep that is right for you.
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If you’re thinking you’ve heard most of this before, you probably have. The Better Sleep Council has surveyed Americans to find that 48% say they know they don’t get enough sleep, yet less than half of these people take action to change this.
So, how can you improve your sleep? Well, melatonin may be the answer. Melatonin is a natural hormone produced in a part of the brain called the pineal gland, which helps regulate the bodies ‘internal clock’. Melatonin helps with the onset of sleep and with increasing amount of REM sleep (the most important phase of sleep). Melatonin is naturally produced, yet it’s production declines with age, so adults and elderly can greatly benefit from melatonin supplementation (children should not need it).
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Recent research has shown 1 mg melatonin supplements to be more effective at improving sleep than ear plugs or eye masks when in noisy or stimulating areas. This find has important implications for hospital care, but also for the everyday person just trying to improve their sleep. With tendencies to intake melatonin in excess let’s restate the low dosage that worked, just 1 mg! This is about one third the dose of most common melatonin supplements.
It is important not to take too much melatonin, or to take it every day for long periods of time (maximum 2 years) as your body can become reliant and slowly decrease natural production. Side effects such as headaches, dizziness and irritability have been observed, so it is important to only take as much as you need to get a good night sleep. Lower intake minimizes the chance of side effects but can give all the benefits of a better sleep. If you feel you don’t get the sleep you need on a regular basis, melatonin may be right for you!
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