This Is Why You’re Not Sleeping Well—and How to Fix It Fast
The Doctor's Farmacy with Mark Hyman, M.D.
Deep Dive
Why is sleep crucial for overall health?
Sleep improves mental clarity, mood, and long-term health, protecting against cognitive decline and chronic disease.
How does light exposure affect sleep?
Bright light exposure early in the day sets a timer for melatonin release, promoting sleep later that night. Avoiding bright light between 11 PM and 4 AM helps maintain sleep quality.
What role does diet play in sleep quality?
Eating earlier in the day and avoiding processed foods can help regulate circadian rhythms and improve sleep quality. Nutrient deficiencies, especially in magnesium and iron, can also disrupt sleep.
How does stress impact sleep?
Chronic stress can lock the nervous system in a state of high alertness or fatigue, making it harder to achieve restful sleep. Stress management techniques like breath-based practices, meditation, and hypnosis can help.
What are some common nutrient deficiencies affecting sleep?
Deficiencies in iron, vitamin D, folic acid, and magnesium are common and can contribute to restless leg syndrome and poor sleep quality.
How does alcohol affect sleep?
Alcohol may help you fall asleep but disrupts sleep later by causing arousal, exacerbating sleep apnea, and triggering hypoglycemia and hot flashes in midlife women.
What is the significance of the glymphatic system in sleep?
The glymphatic system clears debris from the brain during deep sleep, reducing the accumulation of amyloid plaque associated with neurodegenerative diseases like Alzheimer's.
How does sleep disruption relate to chronic diseases?
Sleep disruption is linked to insulin resistance, prediabetes, diabetes, obesity, heart disease, cancer, dementia, and autoimmune conditions.
What are some practical tips for improving sleep hygiene?
Create a dark, quiet, and cool sleep environment, avoid electronics before bed, and establish a relaxing bedtime routine. Dim lights in the evening and get bright light exposure early in the day.
How can functional medicine approach sleep issues?
Functional medicine looks beyond symptoms to identify underlying causes like nutrient deficiencies, gut health, hormonal imbalances, and environmental factors. It aims to address the root causes rather than just treating the symptoms.
- Bright light exposure within an hour of waking up is vital for setting sleep patterns.
- Avoiding bright light between 11 PM and 4 AM is crucial for maintaining circadian rhythms.
- Dimming lights in the evening helps prepare the body for sleep.
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