Sleeping and waking are natural, automatic physiological functions, much like breathing, that we rarely think about. However, the intense pace and growing demands of modern life seem to affect both the quantity and the quality of sleep. As a result, sleep duration is decreasing worldwide, and maintaining healthy sleep patterns is becoming increasingly difficult. The question that arises, then, is: how can sleep be regulated? To answer this, we will look at some core areas, such as routine, nutrition, and physical exercise.
Why do we need a sleep routine?
The regulation of various homeostatic functions in our body is controlled by circadian clocks. These internal clocks are also responsible for the sleep-wake cycle, which lasts approximately 24 hours. The body’s circadian rhythm has a direct effect on everyday behaviors, such as eating and drinking, as well as on physiological functions like hormone secretion, body temperature, and more.
Although it can often feel difficult to keep a consistent sleep schedule because of external factors, a regular sleep routine is very important. Stable wake-up and bedtime hours not only help maintain the body’s biological clock, but also reduce daytime sleepiness, make it easier to fall asleep and wake up in the morning, and support mental health as well as the regulation of the reproductive and endocrine systems.
If sleep regulation concerns you and you’re noticing a decline in your day-to-day functioning, reach out today to one of our licensed therapists.
The importance of good nutrition for restorative sleep
Proper nutrition is widely recognized as essential for physical health and well-being, and it also plays a key role in sleep quality. Nutrition affects not only daytime alertness but also sleep quality. A healthy diet needs balance in proteins, carbohydrates, and fats. Low protein intake, along with highly processed, low-fiber carbohydrates, can negatively affect sleep quality. In addition, consuming foods and drinks with a high glycemic index, irregular meal timing throughout the day, and excessive calorie intake contribute significantly to the onset of insomnia. Eating foods rich in vitamins, melatonin, serotonin, and especially tryptophan can increase total sleep time and improve sleep quality. More specifically, tryptophan, found in foods such as chicken, tuna, turkey, beans, and more, contributes to longer sleep duration.
The importance of physical exercise
Physical exercise is considered a pillar of public mental and physical health. It contributes to the prevention of illnesses, as well as their treatment. Although it is not entirely clear how exercise improves sleep quality, it appears that people who exercise tend to sleep more deeply and with better quality, and the same is true for people with primary insomnia. Both mild and intense physical activity can support sleep quality. More specifically, 30 minutes of light aerobic exercise improves sleep on the same day. Many researchers recommend exercising earlier in the day, as evening exercise may disrupt sleep. Some disagree, but a safe recommendation is to avoid intense exercise late in the evening. Finally, sleep and physical exercise are interconnected: exercise promotes healthy sleep, and conversely, good sleep supports muscle recovery and overall physical restoration.
Myths about sleep: alcohol, caffeine, and longer sleep duration
Alcohol and caffeine
Many adults often associate alcohol consumption with relaxation and therefore with falling asleep. However, alcohol not only does not help sleep, it is also a potential risk factor for insomnia, as it affects the sleep cycle’s natural rhythms. Studies also show that alcohol reduces REM sleep, which mainly occurs during the second half of the night. It’s important to distinguish between simply falling asleep and achieving restorative, high-quality sleep. Likewise, while caffeine supports alertness during the day, repeated and increasing intake gradually reduces overall sleep duration.
Longer sleep duration and the daytime “nap”
A full night’s sleep is about 7-9 hours. Both too little and too much sleep are linked to health risks. More sleep is recommended only for young adults or people who are dealing with an illness. Similarly, the benefit of a midday nap depends on its duration. A nap of around 30 minutes is ideal, as entering deep sleep during a nap can leave you feeling groggy and disoriented. In fact, for people with insomnia, avoiding daytime naps is recommended.
When should I seek professional help?
In any case, each person’s sleep is unique and personal. Beyond that, it is a fundamental health matter, as it affects every aspect of daily life. Quite often, sleep does not improve despite efforts to regulate it. Because sleep is influenced by psychological factors and is closely linked to mental health, it can be important to explore what is happening on a more individualized level.
If you’re struggling to regulate your sleep and the problem persists, reach out one of our licensed therapists today.
Bibliography
- Al-Khani, A. M., Sarhandi, M. I., Zaghloul, M. S., Ewid, M., & Saquib, N. (2019). A cross-sectional survey on sleep quality, mental health, and academic performance among medical students in Saudi Arabia. BMC research notes, 12(1), 665. https://doi.org/10.1186/s13104-019-4713-2
- American Psychiatric Association (2022). sleep-wake disorders. in Diagnostic and statistical manual of mental disorders (5th ed., text rev.).
- Barbato G. (2021).REM Sleep: an unknown indicator of sleep quality.International journal of environmental research and public health, 18(24), 12976. https://doi.org/10.3390/ijerph182412976
- Nelson, K. L., Davis, J. E., & Corbett, C. F. (2022). sleep quality: an evolutionary concept analysis. nursing forum, 57(1), 144-151. https://doi.org/10.1111/nuf.12659
- Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM. Sleep Quality: a Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. nutrients. 2022; 14(9):1912. https://doi.org/10.3390/nu14091912
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