Harvey Kryger: How Hormones
Influence Sleep and Simple Tips for Better Rest
As noted by Harvey Kryger, Hormones are vital in regulating sleep as messengers that help control your body’s internal clock. Melatonin, the sleep hormone, signals your body to wind down at night, while cortisol, the stress hormone, helps you wake up in the morning When these hormones are balanced, you experience restorative sleep, but disruptions in their levels can lead to sleepless nights and daytime fatigue. Understanding this connection can help you take practical steps to improve your rest
One of the most significant disruptors of melatonin production is artificial light, especially the incredibly blue light from phones, tablets, and computers. Exposure to these lights in the
evening delays the release of melatonin, making it harder to fall asleep To counter this, try limiting screen time to an hour before bed and opting for relaxing activities like reading or meditating. As bedtime approaches, dimming your room’s lights can also encourage melatonin production and signal your body that it’s time to rest
Cortisol, on the other hand, should follow a predictable pattern, peaking in the morning and declining throughout the day However, chronic stress can elevate cortisol levels into the evening, making relaxing difficult Incorporating stress-reducing practices such as deep breathing, yoga, or journaling into your daily routine can help manage cortisol levels and create a smoother transition to sleep.
The diet also influences hormones related to sleep Consuming heavy meals, caffeine, or sugary snacks close to bedtime can interfere with insulin and cortisol regulation, leading to restless nights Instead, choose light, sleep-friendly snacks like a handful of nuts or a small fruit to satisfy late-night cravings without disrupting your hormones
Establishing a consistent sleep schedule is another powerful way to align your hormones with your body’s natural rhythms Going to bed and waking up simultaneously daily reinforces your internal clock, helping melatonin and cortisol stay in sync Over time, this routine can lead to more consistent and refreshing sleep.
Understanding how hormones affect your sleep and making minor adjustments to your lifestyle can create an environment that supports better rest These steps may take time to yield noticeable results, but consistency and patience will help you reclaim restorative nights and energized days