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Insomnia and anxiety are problems that affect millions of people worldwide. Often, the causes are related to daily habits, such as coffee consumption, excessive use of cell phones, and lack of attention to the biological clock. In this blog, we will explore the main causes of insomnia, practical tips to improve sleep quality, and how science explains these phenomena.
Coffee and the Ascending Reticular Activating System (ARAS)
One of the causes of insomnia is excessive coffee consumption. Caffeine disrupts a brain structure called the Ascending Reticular Activating System (ARAS). This region is responsible for “turning on” and “turning off” the brain, functioning like a photocell that controls the light of a streetlamp. When the ARAS is deregulated, the sleep cycle is disturbed, leading to sleepless nights or excessive daytime sleepiness.
The ARAS also plays an important role in recognizing patterns and repetitions. For example, if someone buys a yellow Beetle and has never seen one before, the ARAS helps process this novelty. When this function is affected, sleep can be directly impacted.
The Impact of Cell Phones on Sleep
Another factor that contributes to insomnia is the use of cell phones before bedtime. The brain takes an average of 30 minutes to disconnect after receiving a WhatsApp or email notification. This means that even after turning off the phone, the brain remains in a state of alert, waiting for new messages.
To avoid this problem, it is suggested that the phone be placed in another room during the night. If there is a need to receive emergency calls, the device can be left on high volume but out of immediate reach. This simple change can help “turn off” the brain and promote more restorative sleep.
Nature and Sleep Rhythm
Observing nature can be an excellent way to understand the natural sleep rhythm. For example, chickens sleep around 6 PM and wake up before dawn, singing and full of energy. This behavior is regulated by the biological clock, which also exists in humans.
The biological clock is responsible for synchronizing our bodily functions with the cycle of light and darkness. In the past, without artificial light, humans slept earlier and woke up with the sunrise. Today, prolonged exposure to artificial light, especially blue light from cell phones, disrupts this cycle, making sleep difficult.
The Importance of Sleeping Before Midnight
Sleep science reveals that one hour of sleep before midnight is equivalent to two hours after this time. This happens because the body undergoes more intense restoration processes during the early hours of the night. For example, sleeping at 10 PM and waking up at 6 AM provides rest equivalent to 10 hours of sleep.
This is one of the reasons why chickens, which sleep early, wake up so early and full of energy. The same principle can be applied to humans: sleeping early and waking up early is the key to restorative sleep.
Plants and Supplements for Sleep
There are several plants and supplements that can help improve sleep quality. Some of the most well-known include:
- Mulungu: Known for its calming and anxiolytic properties.
- Valerian: Used for centuries to treat insomnia and anxiety.
- St. John’s Wort (Hypericum): A herbal remedy that helps regulate mood and sleep.
Additionally, melatonin, a natural hormone that regulates sleep, is available as a supplement. However, it is important to note that continuous use of synthetic melatonin can reduce the brain’s ability to produce it naturally. Therefore, consuming tryptophan, an amino acid precursor to serotonin and melatonin, is a healthier alternative.
Physical Activity and Sleep
Regular physical activity is essential for quality sleep. In the past, people engaged in intense physical activities daily, such as chopping wood or taking care of animals. Today, a sedentary lifestyle requires us to seek exercise intentionally, such as at the gym.
Well-structured, intense workouts not only improve physical health but also promote deeper sleep. After an intense workout, the body feels the need to recover, which naturally leads to more restorative sleep.
Reading as a Sleep Aid
A little-explored but highly effective habit is reading before bedtime. The Bible, for example, is known for its calming effect. Many people report that reading a few pages before sleep helps them relax and fall asleep more quickly.
Reading any book, as long as it is something calm and non-stimulating, can be a great way to prepare the brain for sleep.
Conclusion
Insomnia and anxiety are complex issues, but with small habit changes, it is possible to significantly improve sleep quality. Reducing coffee consumption, limiting cell phone use at night, sleeping early, exercising, and using medicinal plants are some of the strategies that can make a difference.
Remember: health is an investment of time and care. If you have neglected it for a while, there is still an opportunity to change. Start taking care of your sleep today, and consequently, your health.
Scientific References
- Ascending Reticular Activating System (ARAS): Studies show that the ARAS plays a crucial role in sleep-wake regulation. Source: Journal of Neuroscience.
- Impact of Blue Light on Sleep: Research indicates that exposure to blue light before bed suppresses melatonin production. Source: Sleep Medicine Reviews.
- Effects of Physical Activity on Sleep: Studies confirm that regular physical exercise improves sleep quality. Source: Journal of Clinical Sleep Medicine.
- Herbal Remedies for Sleep: Mulungu, Valerian, and St. John’s Wort are widely studied for their calming and sleep-inducing effects. Source: Phytotherapy Research.