Sleep is essential for all animals, even the tiny fruit flies. It probably helps lay down memories and allows the body to rest, recover and heal from exertion throughout the day. Sleep deprivation causes the impairment of memory, attention, and coordination, which is precisely similar to the effects of alcohol intoxication. Seizures and hallucinations can also occur if sleep is not restored. For thousands of years, torture and interrogation were done using the sleep deprivation technique.
Even mild sleep deprivation can hinder our focus and attentiveness, cause “brain fog,” and worsen mood disorders like depression and anxiety. Reducing it can significantly affect our health and wellness as well as overall performance during the day.
Despite not cutting out the sleeping time, many people complain of restless, poor, or interrupted sleep due to different medical conditions such as aging and Obstructive Sleep Apnoea, poor sleep hygiene, etc. During aging, changes occur in our sleeping cycles, with less time spent in “deep sleeping” or REM sleep probably due to changes in different hormone levels, gradually reducing through middle age. Some of the well-founded examples are as follows:
During adolescence, the secretion of growth hormone is at its peak that begins to decline exponentially from young adulthood to middle age and slowly continues to drop in old age. Approximately after one hour of sleep onset, the growth hormone pulses and then declines gradually as the sleep progresses.
Melatonin is associated with our Body Clock, i.e., our brain’s Circadian Rhythm (night-day cycle). It increases at night approximately two hours before the beginning of normal sleep and is responsible for sleepiness. The secretion of evening melatonin reduces with aging and may be associated with a significant amount of poor sleeping.
The adrenal gland secretes cortisol, a stress hormone, which increases arousal and helps the body deal with short-term stress situations. Cortisol is also associated with the Circadian rhythm and increased cortisol in the morning leads to sleeplessness. Chronically increased cortisol levels may be due to increased chronic stress, which adversely affects many body systems and hinders sleep.
With aging, the sleep of older adults is associated with changes in sex hormones. The testosterone levels in men decrease progressively after 30 years of age, which causes more fragmented sleep. The estrogen levels drop, and follicle-stimulating hormone (FSH) levels increase in women significantly during perimenopause and can cause difficulty in falling and staying asleep.
Peptide Solutions for a good sleeping
Peptides like GHRPs, CJC-1295/ Ipamorelin helps the pituitary in increasing the secretion of growth hormone and improve the quality of sleeping when taken at night.
SARMS peptides mimic the effects of the male hormone testosterone on receptors, improve sleeping quality, and improve mood and libido.
Some other novel peptides, such as Delta-Sleep-Inducing Peptide (DSIP), help with sleep regulation over the long term.
CBD is a constituent of medicinal cannabis can also be used as a beneficial plant-based medicine to help some people have a better sleep.
Temazepam and other benzodiazepines are sleeping pills that can be beneficial in some short-term situations of insomnia but are not significant for long-term usage as they result in independence and are often needed in higher doses as the tolerance develops over time.
Numerous simple measures can be taken for Good Sleep Hygiene:
– After 2 pm caffeine (tea/coffee/cola beverages/energy drinks) should be avoided
– Alcohol seems to help fall asleep, but it distorts the sleep architecture and worsens obstructive sleep apnoea, so it should be avoided at night.
– Have A regular “sleep routine,” and a fixed bedtime and wake time should be followed every day.
– Exercising during the daytime, especially in sunlight, can help in optimizing the melatonin secretion and Circadian Rhythm.
– The light of the computer and smartphone screens can affect melatonin secretion, and such activities keep the mind too active for sleep, so they should be avoided for 1-2 hours before sleep.
– Bedroom should be kept dark, and a cool room temperature should be maintained.
Disclaimer: The products mentioned are not for human or animal consumption. All the information shared in this article is for educational purposes only.