High cortisol levels: why is lack of sleep dangerous for your health?

When do you go to bed and wake up? How much do you sleep? Is it enough for you? According to the results of the research performed by the Centers for Disease Control and Prevention, every third adult in the USA does not have enough sleep, i.e. spends less than 7 hours in bed. And it looks like in most other countries the situation is pretty similar.

Why do so many people ignore healthy sleep? Some of them have an overloaded work schedule, which does not allow them to get enough rest. Yet, there are also people who prefer to sacrifice their sleep for busy nightlife ― parties, having late dinners at restaurants with friends, watching TV series, or just surfing social networks. Most adults just do not understand why it is crucial to have enough sleep.

Why should you take your problems with sleep seriously?

• Fatigue and irritability. At first glance, it may look like a small worry in life. Yet, if you feel tired day after day, that interferes with the quality of your life.
• Problems with concentration and other mental activities. That is likely to have a bad influence on your career.
• A significant increase in the risks of injuries and dangerous accidents. Due to tiredness, one’s reaction rate lowers.
• These days, people have so many reasons for stress ― from problems at work to financial crises and political news. So, why would anyone add another factor to that long list? Provide your body with enough sleep and protect it from additional stress.
• A dramatic rise in cortisol levels. It is also widely known as a stress hormone. Yet, in practice, its action is not restricted to reacting to dangerous situations only. It is also crucial to blood sugar regulation, metabolism, memory, and suppression of inflammatory processes. As a result, when one does not get enough sleep, that can lead to such severe issues as blood hypertension, heart diseases, obesity, and even diabetes, not to mention psychiatric disorders such as depression.

When you do not get enough sleep, you risk getting in an endless circle. A lack of sleep will lead to an increase in cortisol levels. And a rise in this hormone will result in severe stress and insomnia. And, with every sleepless night, it will get harder and harder to break out of this circle of despair.

Medications and Vitamins That Can Help Improve Sleep

If you’re finding it hard to fall asleep or stay asleep, certain medications, supplements, and vitamins might provide the support your body needs. Let’s explore the most effective options available today.

Medications for Better Sleep

If you have persistent trouble sleeping, your doctor may recommend specific medications. These are often tailored to the severity and type of sleep issues you’re experiencing.

Prescription Sleep Medications

• Eszopiclone (Lunesta). Known for its longer-lasting effects, Lunesta can help people who have trouble staying asleep throughout the night.
• Trazodone. Originally an antidepressant, trazodone is frequently prescribed for its sedative effects, particularly when sleep issues are related to anxiety or depression.
• Ramelteon (Rozerem). A melatonin receptor agonist that mimics the body’s natural sleep hormone, making it ideal for those who struggle with sleep onset.

Over-the-Counter (OTC) Sleep Aids

• Diphenhydramine (Benadryl). While primarily an antihistamine, it has sedative properties and is often included in OTC sleep aids.
• Doxylamine (Unisom). Another antihistamine, doxylamine is commonly used to help with short-term sleep difficulties.

Herbal Supplements

• Valerian Root. This natural remedy has been used for centuries to promote relaxation and improve sleep quality.
• Chamomile. Often taken as tea, chamomile contains apigenin, an antioxidant that promotes sleep and reduces anxiety.

Vitamins That Support Sleep

Did you know that certain vitamin deficiencies can contribute to sleep problems? Adding the right vitamins to your routine may enhance sleep quality over time.

• Melatonin. This naturally occurring hormone regulates the sleep-wake cycle. As a supplement, it’s commonly used to combat jet lag, shift work sleep disturbances, or mild insomnia. Taking melatonin about 30 minutes before bed can help your body recognize it’s time to wind down.
• Magnesium. Magnesium plays a key role in muscle relaxation and calming the nervous system. Studies have shown that magnesium supplements can help reduce insomnia, especially when combined with melatonin.
• Vitamin D. Low levels of vitamin D have been linked to disrupted sleep. Adding a vitamin D supplement, particularly if you have a deficiency, can help regulate your sleep cycle.
• B Vitamins. Vitamin B6 and B12. Helps your body produce serotonin and melatonin, both crucial for sleep. Vitamin B12 supports healthy brain function and regulates the circadian rhythm, ensuring a balanced sleep-wake cycle.
• Calcium. Calcium aids the brain in using tryptophan to produce melatonin. If you’re low on calcium, adding this supplement might improve sleep quality.

How to Choose the Right Option for You

The first step is understanding your specific sleep problems. Are you having trouble falling asleep, staying asleep, or both? Discussing your symptoms with a healthcare provider will help pinpoint the best treatment. For example:

• Persistent insomnia might require prescription medications.
• Mild sleep disturbances can often be addressed with OTC remedies or supplements.
• Chronic stress and anxiety may respond well to herbal options like valerian root or magnesium.

Remember, supplements and medications are most effective when combined with healthy sleep habits. Avoid relying solely on pharmacological solutions without addressing lifestyle factors like screen time, stress management, and consistent bedtimes.

How to normalize sleep regimen?

Let us be frank with you, in most cases when one experiences serious problems with sleep, one cannot overcome them without taking certain herbal supplements, sedative teas, or medications. It is not a problem to learn which medication will be effective for you – just go to your physician, tell him about your difficulties with sleeping, and he will prescribe you a medication. The problem is buying it as today’s drug prices can hardly be called affordable or reasonable.

However, you should take into consideration that pharmacological therapy will not work without certain lifestyle changes:

• Set up a sleep routine. That is a key recommendation by doctors. That sounds pretty easy. But, in practice, it takes a lot of guts to put all the gadgets and other temptations away and to go to bed early. Calculate when you should go to bed and wake up to get at least 7 hours of sleep. At first, it is advisable to add a couple of extra hours to that time. Remember that your organism needs certain compensation for long-time sleep deprivation. And, over some time, your regimen will normalize and 7–8 hours of daily sleep will be enough for you to feel healthy and cheerful.
• Stop using ALL gadgets at least 30 minutes before bed. In a perfect world, your phone and TV must be turned off 1 hour before sleep. But even a 30-minute break will make a difference. Scrolling a timeline or watching your favorite series may seem to be rather relaxing practices, but, in fact, they increase the activeness of your brain, which prevents the body from falling asleep. Besides, it has been proven that the blue light of varied screens suppresses melatonin production.
• Dim lights in your home. That will help your organism understand that the day is ending and it is time to rest.
• Compile to-do lists. If you cannot relax because of thinking over your plans for the next day, just write them down ― that will clear your mind.
• Do some slow and calm exercises. An intense workout will cause the opposite effect.
• Get a warm bath or shower to relax the body. Avoid extreme and contrast temperatures.
• Read some slick fiction. Avoid any books with dramatic plots.

As you can see, lack of sleep is not just a trifle. And, if you suffer from sleeping difficulties, you had better take the situation under control without a delay. In fact, you need to take just two easy steps ― to turn to your doctor for a prescription and to learn to set yourself up for sleep in the evening.