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Insomnia can have an impact on our health: difficulty falling asleep, waking up uncontrollably, etc. It is harmful. French doctor Christophe de Jaeger investigates the aging process in the human body and sleep. “Sleep allows our body to recover from all the energy expenditure and trauma of the day,” He says. Doctor de Jaeger, who studies aging, says it serves to regulate our thoughts at the cerebral level. According to the Sleep Research Center (CHUV) of the University Hospital of Lausanne, one third of the population does not get enough sleep.
Hormones, especially melatonin and cortisol, released depending on the time of day, affect our sleep. We can influence how our body regulates these hormones by adjusting our rhythm of life and habits. This can help us sleep better!
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Sleep hormone melatonin
Melatonin is responsible for the feeling of falling asleep in the evening. This molecule is secreted by the pineal gland, a hormonal gland in the brain. When the ambient brightness perceived by the retina decreases, it produces melatonin. It then transmits this information to the hypothalamus. This region of the brain determines the body’s circadian rhythm, a 24-hour cycle to which nearly all physiological functions are subject.
Melatonin release begins at dusk and peaks between 2 and 4 a.m., then declines until sunrise. “You should not disrupt the natural melatonin metabolism by exposing yourself to light sources in the evening and at night. That’s the problem with screens,” de Jaeger emphasizes. “If you watch TV or use your smartphone before going to bed, melatonin release is delayed,” says the doctor.
To encourage melatonin release, you should choose dim lighting in the evenings and not start a new episode of your favorite TV series at the first sign of fatigue.
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Cortisol, the stress hormone.
“Stress is a sleep disruptor,” De Jaeger emphasizes, and as we get older, our stress tolerance gradually decreases. Cortisol is considered a “stress hormone,” but it is also an energy hormone and helps us be active when we wake up. Its production in the adrenal cortex is directly related to the morning disappearance of melatonin. It reaches its peak between 08.00 and 10.00 in the morning.
Cortisol is known for its role in the “fight or flight” response: When faced with danger, the body mobilizes all its energy to fight or flee. “The problem is that we live in a socially stressful environment today. Keep your stress to yourself and take it home with you. Cortisol is not depleted by fight or flight,” emphasizes Dr. de Jaeger. “With chronic stress, your adrenal cortex becomes depleted and you enter the burnout phase.”
“Physical exercise, especially cardio training – running for 30 minutes to an hour, for example – is one of the most effective ways to reduce cortisol,” the doctor continues. But be careful: it should be a comfortable workout, because if you try to overload your body, it will react with stress.
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
