Evening habits that sabotage natural sleep

Hormonal balance is a critical factor in determining sleep quality, with some hormones promoting deep rest and others actively preventing it, according to endocrinologist Dr. Ilya Barsukov. While melatonin helps the body fall asleep, elevated levels of thyroid hormones, cortisol, adrenaline, and noradrenaline keep the brain in a state of alertness, blocking restful sleep.

Barsukov emphasizes that the relationship between hormones and sleep is not a single process but requires understanding how different body systems function. Some hormones are directly involved in regulating sleep, while others influence wakefulness, metabolism, and the ability to maintain a normal sleep pattern.

Melatonin and the Ideal Conditions for Its Production

The doctor describes melatonin as the hormone most directly linked to sleep, noting that the body produces it only under specific conditions. He stresses the importance of preparing for sleep and creating the necessary environment for its natural production. Key steps include ensuring complete darkness, avoiding coffee and other stimulants, and refraining from eating immediately before bedtime. He also advises keeping electronic devices away from children two to three hours before sleep and thoroughly airing out the bedroom.

Thyroid Gland and Sleep Disruptions

Sleep problems are not limited to melatonin production; they also extend to thyroid health, as its hormones are tied to alertness and metabolic rate. The effect varies depending on the disorder: in some cases, a person may struggle to fall asleep, while in others, their nighttime sleep pattern is disrupted due to daytime drowsiness.

Barsukov explains that an overactive thyroid gland negatively impacts sleep quality due to overstimulation, which accelerates metabolism, making a person irritable and prone to difficulty sleeping. In cases of severe hypothyroidism, the individual is prone to drowsiness and may sleep during the day or after lunch, which can then make it hard to fall asleep at night.

Stress Hormones and the Evening Routine

The physician identifies stress hormones as another factor that hinders natural sleep, stressing that the nervous system's activity must gradually decrease in the evening. To achieve this, unnecessary stimuli should be removed before bed, electronic devices avoided, a calm routine maintained, and a comfortable environment created in the bedroom.

"Stress hormones—cortisol, adrenaline, and noradrenaline—negatively affect sleep. Their levels usually drop in the evening and peak in the morning upon waking. This is necessary to wake a person quickly and maintain alertness," Barsukov says.

He adds that adopting healthy sleep habits is very important, such as going to bed at roughly the same time whenever possible and ensuring the room is comfortable and free of stress to prevent a surge in cortisol production.