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Published Nov 2, 2023

Sleep: How Do We Get More?

Wendy Zukerman delves into the essential nature of sleep, discussing the impacts of deprivation and local sleep on overall health while exploring effective improvement techniques, from melatonin supplements to battling blue light, and stressing personalized strategies for optimal rest.
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  • Melatonin

    Melatonin, often dubbed the "Dracula hormone," is a natural sleep aid that has gained popularity in various forms like pills and gummies. explains that while melatonin can help some people fall asleep faster, scientific studies show its effects are mild, with users falling asleep only about five minutes sooner than those taking a placebo 1. notes that melatonin is not a sedative and may not address all sleep issues, such as anxiety or lifestyle factors 1.

    Compared with a placebo, it's having some mild effect. But I don't think it's a very big effect.

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    Despite its limited impact, melatonin is considered safe for short-term use, with no known toxic effects 1.

       

    Blue Light

    Blue light, emitted from electronic devices, is often blamed for disrupting sleep. and discuss how blue light affects our internal clocks by activating light-sensitive cells in our eyes, signaling to the brain that it's daytime 2. While some studies suggest blue light can delay sleep onset, the effects are minimal, with e-readers falling asleep only ten minutes later than those reading paper books 2.

    Well, it's because we're so horribly weak as a species. We check social media or check what the latest on Brexit is.

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    Ultimately, the content we engage with on our devices may be more responsible for keeping us awake than the blue light itself 2.

       

    Personalized Tips

    Personalized sleep strategies can significantly improve sleep quality. suggests finding what works best for you, whether it's a consistent bedtime, a dark room, or a warm bath before bed 3. shares her routine, which includes a specific bedtime, a fan for white noise, and a sound machine set to a consistent sound 3.

    It's working out what works best for you. And then defending it.

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    These personalized routines, along with cognitive behavioral therapy for insomnia, can be more effective than generic sleep aids 3.

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