Just imagine – the perfect night’s sleep, every night. Can you imagine how good life would be? Did you know that sleep is designed to be effortless? And you are supposed to wake up in the morning refreshed.
Your body runs on a 24-hour cycle pattern. When you follow the pattern of going to be at the same time (weekdays and weekends included), you find that your body will automatically produce melatonin at the same time and you fall asleep at the same time every night.
What is Melatonin?
Melatonin is our natural sleeping pill. Melatonin, produced in the brain’s pineal gland, is a hormone that plays a harmonic role in the body, modulating sleep patterns, circadian rhythms, and seasonal functions.
Source Naturals Melatonin Liquid Sublingual, For Occasional Sleeplessness, 4 Fluid Ounces (Pack of 2)Our level of melatonin rises with darkness and falls with light. Melatonin is a very powerful antioxidant that can easily cross the cell membrane and blood brain barrier. It is a direct free radical scavenger of hydroxide, oxygen and nitrous oxide free radicals.
Published online in the jounral PloS One, the study finds that melatonin can stop tumor growth and is capable of blocking the formation of new blood vessels in ER-negative breast cancer models.
Want to Sleep Better? Reduce Your Cortisol Levels
One reason some people can not sleep is when cortisol profile is out of norm (being high at night when it shouldn’t). Healthy levels of cortisol hormone are secreted in a carefully orchestrated 24-hour (circadian) rhythm, starting out highest in the morning and falling to mid-range throughout the afternoon, and quite low during the night. The adrenal glands start the next day’s cycle just before dawn, so levels can be high enough to meet the demands of waking up and starting a new day.
Irregular sleep pattern messes cortisol secretion up. In studies on individuals who were sleep deprived (four hours of sleep per night), evening cortisol levels were elevated and the levels decreased six times slower when compared to control subjects. These spikes in cortisol further lead to diabetes and obesity.
Page 148 of The New Health Rules, states …
“Sleep-Train Yourself … But if you reinforce a rhythm — say 11:30 betime and 6:30 wake-up — your body will help you out. It will learn to start producing melatonin at around 11:00, to make you sleepy. And at around 6:00, it’ll start pumping wake-up hormones, serotonin and cortisol. Falling asleep and waking up with both be less of an effort.”
Studies have shown that just a week of sleep deprivation can cause significant alterations in glucose tolerance. Impaired glucose tolerance can make you more likely to develop diabetes and cardiovascular disease. In fact, studies have found that subjects who slept less than five to six hours per night were twice as likely to develop diabetes.
Insomnia is complex problem, no doubt about it. But it doesn’t have to be complicated to solve. All you need is a single, comprehensive plan—one that covers enough bases to allow your body to regain its natural balance.