Melatonin Regulation: The pineal gland produces melatonin, a hormone crucial for regulating sleep and wake cycles. Insufficient melatonin can lead to difficulties in falling asleep and increased daytime fatigue.

Fight or Flight Response: High cortisol levels can trigger the body’s fight or flight response, making it difficult to relax and sleep. Emotional stress and anxiety can exacerbate this condition.

Circadian Rhythm Disruption: The suprachiasmatic nucleus (SCN) acts as the body’s internal clock. Disruptions, such as exposure to blue light from screens, can confuse sleep-wake cycles and hinder melatonin production.

Blood Sugar Fluctuations: Consuming high glycemic foods can cause rapid blood sugar spikes and crashes, leading to restlessness and anxiety during the night. It is recommended to avoid eating large meals close to bedtime.

Caffeine’s Impact: Caffeine blocks adenosine receptors in the brain, preventing feelings of drowsiness. It can remain in the system for up to 24 hours, making it essential to limit caffeine intake, especially in the afternoon.

Alcohol Disruption: While alcohol may initially induce drowsiness, it disrupts deep sleep and REM cycles, leading to unrefreshing sleep. It is advisable to avoid alcohol consumption several hours before bedtime.

Natural Remedies for Sleep: Strategies to improve sleep include taking supplements that boost melatonin, establishing a calming bedtime routine, and ensuring exposure to natural sunlight in the morning to regulate circadian rhythms.