Written by Ian Alvarez Herrera (Psychologist, specialized in Cognitive Behavioural Therapy, Psychoeducation and Neuroscience)
Art by Valentina Taraborelli

Many people would likely list sleeping as one of their favorite activities. There’s something undeniably appealing about snuggling into a comfy bed, drifting off to sleep and waking up refreshed—especially when no alarm clocks are involved. However, sleep is often neglected in favor of other pursuits, and many fail to recognize it as a cornerstone of good health.

While much about sleep remains a mystery, some key facts are well-established. Sleep plays a crucial role in homeostasis, thermoregulation, tissue repair, and is closely linked to conditions such as obesity, metabolic syndrome, hypertension, and other chronic diseases. Recent research also reveals a strong connection between sleep and both memory development and retention.

Just as insufficient sleep is harmful, consistent, quality sleep can improve physical and mental health and overall quality of life. 

Sleep is often neglected in favor of other pursuits, and many fail to recognize it as a cornerstone of good health.

Matthew Walker, founder and director of the Center for Human Sleep Science, debunked a common myth by stating in a popular podcast that “the number of people who can survive on six hours of sleep or less without showing any impairment, rounded to a whole number and expressed as a percentage of the population, is zero.”

Melatonin: The Sleep Hormone

Critical for regulating the wake-sleep cycle and circadian rhythms, melatonin is unlike other hormones: it is both produced and acts on multiple organs and tissues, even though it was originally thought to be secreted solely by the pineal gland. Often called “the sleep hormone,” its levels fluctuate throughout the day and decline significantly with age, which makes it a key player in understanding sleep disorders. 

Melatonin production typically begins at around three months of age, peaks between 8 and 10 years old, and then dips during puberty. By the time a person reaches 40 to 45, production steadily declines. By age 70, melatonin levels are often just 10% of their pre-pubescent levels.

Melatonin production also varies throughout the day, increasing in response to darkness. Levels rise around 8 pm, peak around midnight, and progressively decrease by morning. However, modern life—with its artificial lighting, screen exposure, and late-night activities—can suppress melatonin production and disrupt this natural cycle.

Our technologically advanced environment often conflicts with the endocrine processes that evolved in a simpler time when sunset signaled the end of the day. Fortunately, the same scientific advancements have provided insights into how we can counteract these disruptions.

Modern life—with its artificial lighting, screen exposure, and late-night activities—can suppress melatonin production and disrupt this natural cycle.

Building Healthy Sleep Habits

Sleep hygiene focuses on developing and maintaining habits that promote consistent, restorative sleep. As with any lifestyle change, gradual adjustments are key to long-term success. Start by incorporating one or two habits, allow them to become routine, and then introduce new ones as needed.

Simple Tips for Better Sleep

• Set a Consistent Sleep Schedule: Wake up at the same time every day to establish a steady sleep rhythm.
• Prioritize Sleep: Determine how many hours of sleep you need and set a consistent bedtime. Treat it as a non-negotiable part of your routine.
• Manage Naps Wisely: While naps can be refreshing, long or poorly timed naps can disrupt your nighttime sleep. Limit naps to 20-30 minutes and avoid late-afternoon naps.
• Wind Down Before Bed: Create a calming pre-sleep routine by stepping away from devices and engaging in relaxing activities like reading, meditating, or listening to soothing music.
• Dim the Lights: Reduce bright light exposure in the evening to encourage melatonin production. Consider using dim, warm lighting to create a sleep-friendly environment.
• Stay Active: Regular physical activity supports better sleep, but try to avoid vigorous exercise close to bedtime.
• Time Your Dinner: Avoid heavy meals or eating late in the evening to ensure your digestion doesn’t interfere with sleep.

Sleep hygiene focuses on developing and maintaining habits that promote consistent, restorative sleep. As with any lifestyle change, gradual adjustments are key to long-term success.

Start Your Journey to Better Sleep Today

If you struggle with sleep or want to enhance your sleep quality, incorporating these simple tips can make a meaningful difference in your overall health and well-being. Start small, stay consistent, and enjoy the benefits of better rest.