Sleep isn’t just a nightly recharge; it’s a cornerstone of physical and mental well-being. In the latest episode of the Dr. Terri Show, Dr. Terri explores the often-overlooked factors that sabotage sleep and shares practical solutions to reclaim restful nights. Whether it’s light pollution, the role of hormones, or lifestyle choices, this episode covers it all—with actionable tips that can make a real difference.
How Does Light Pollution Affect Sleep?
One surprising sleep disruptor? Light pollution. Dr. Terri explains that even the tiniest amount of light in your bedroom can interfere with melatonin production, a key hormone that helps regulate your sleep-wake cycle. “Melatonin doesn’t make you fall asleep,” she says, “but it signals your brain that it’s time to wind down.” John Hopkins expert Luis F. Buenaver, PD.D.,C.B.S.M concurs by saying:“Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” Without sufficient melatonin, your body struggles to enter deep, restorative sleep.
What’s the fix? Start by creating a completely dark sleep environment. Blackout curtains, removing electronics from your bedroom, and even covering small LED lights can make a big difference. Dr. Terri emphasizes the importance of ditching the TV in the bedroom: “Falling asleep with the TV on sends mixed signals to your brain and inhibits true rest.”
Are Gadgets Ruining Sleep?
In our tech-saturated world, screens are a major sleep saboteur. Scrolling through social media or binge-watching videos right before bed overstimulates your brain, delaying the transition to deep sleep. “It’s not just the content you’re consuming but the blue light emitted by screens that disrupt melatonin production,” Dr. Terri warns. According to Harvard Health Not all colors of light have the same effect. Blue wavelengths—which are beneficial during daylight hours because they boost attention, reaction times, and mood—seem to be the most disruptive at night.
She suggests adopting a nightly wind-down routine: turn off electronics at least an hour before bedtime and consider reading instead. For those who prefer e-readers, use dark mode with minimal brightness to reduce eye strain and limit blue light exposure.
What Role Do Hormones Play in Sleep?
Hormones are deeply intertwined with sleep quality, and as Dr. Terri explains, age-related declines in hormones like melatonin, testosterone, and progesterone can significantly disrupt rest. “Testosterone is a powerful sleep hormone for both men and women,” she notes. “One of the first things my patients report after optimizing testosterone levels is improved sleep.”
Women navigating hormonal changes in their 30s and 40s may also struggle with insomnia due to declining progesterone levels. For men, testosterone insufficiency often leads to waking up in the middle of the night and difficulty falling back asleep. Addressing these imbalances through hormone optimization can be life-changing.
Can Stress and Anxiety Impact Sleep?
Stress doesn’t just keep your mind racing; it disrupts your entire sleep cycle. The National Library of Medicine says Animal and human studies showed that both acute and chronic stress have pronounced effects on sleep that are mediated through the activation of the HPA axis and the sympathetic system. Dr. Terri highlights the importance of calming your brain before bed. She recommends incorporating relaxation techniques such as deep breathing, meditation, or a hot bath with Epsom salts. “Magnesium from the salts is absorbed through your skin, helping to relax your muscles and prepare your body for sleep,” she explains.
For those with high-stress lifestyles, supplements like L-theanine, Relora, and holy basil can offer additional support. “These natural remedies help calm the brain and reduce overthinking,” says Dr. Terri. If waking up in the middle of the night is a recurring issue, Pinocchio oil and GABA supplements may also help regulate your sleep cycle.
Why Is Sleep Timing So Important?
When it comes to sleep, timing matters. Staying up late can throw off your natural circadian rhythm, making it harder to fall asleep and stay asleep. “Your body is designed to align with the sun,” Dr. Terri explains. “Melatonin levels rise in the evening as it gets dark and drop as morning light filters through your window.”
She advises aiming for a consistent bedtime that allows for seven to nine hours of rest. Night shift workers face unique challenges, but blackout curtains and supplemental melatonin can help mitigate the effects of an irregular schedule.
Simple Changes for Better Sleep
Improving sleep doesn’t have to be overwhelming. Dr. Terri offers a checklist of simple yet effective strategies:
- Create a pitch-dark sleep environment with blackout curtains and no electronics.
- Adopt a calming bedtime routine, such as reading or meditating.
- Limit screen time and avoid stressful activities like checking emails before bed.
- Incorporate supplements like magnesium, melatonin, and L-theanine to support relaxation.
- Stick to a consistent bedtime that aligns with your natural circadian rhythm.
- Avoid alcohol close to bedtime to maintain a healthy sleep cycle.
The Bigger Picture: Sleep as a Wellness Pillar
Dr. Terri emphasizes that sleep is more than just rest—it’s a foundational pillar of health. Poor sleep can exacerbate inflammation, impair cognitive function, and even increase the risk of chronic conditions like heart disease and Alzheimer’s. “Sleep is when your body repairs itself,” she says. “Neglecting it undermines your overall well-being.”
If you’re struggling with sleep despite following these tips, it may be time to seek professional guidance. Hormonal imbalances, nutritional deficiencies, or high stress levels could be underlying issues worth addressing.
Your Journey to Restful Nights Starts Here
At EVEXIAS Health Solutions, we’re dedicated to helping you achieve optimal health—and that starts with quality sleep. Whether you’re curious about hormone optimization, stress management, or tailored wellness plans, our expert practitioners are here to guide you every step of the way.
Ready to transform your sleep and overall health? Find a provider with EVEXIAS today and discover the power of restorative rest. Because when you sleep better, you live better.
