In a world where cute nighttime routines flood social media, it’s easy to believe that glowing skin, fuzzy socks, and herbal teas are the ultimate sleep elixirs. But is there more science behind good sleep than aesthetic wind-down routines? Let’s break down why we aren’t sleeping well and how to fix it.
The Science Behind Poor Sleep
Sleep isn’t just about resting; it’s a complex biological process involving brain activity, hormonal regulation, and body recovery. When we don’t get enough quality sleep, it can lead to cognitive decline, increased stress, and weakened immunity. According to a study published in Nature Reviews Neuroscience, poor sleep disrupts the glymphatic system, the brain’s waste-clearing process, leading to memory issues and reduced mental clarity.
Circadian Rhythms and How Late-Night Habits Disrupt Them
Our circadian rhythm—an internal 24-hour clock—regulates sleep and wakefulness. Blue light exposure from screens at night suppresses melatonin production, the hormone responsible for inducing sleep. Research from Harvard Medical School suggests that screen exposure before bed can delay sleep onset by up to 90 minutes. Late-night snacking, irregular sleep schedules, and caffeine consumption further disrupt this cycle, leading to chronic sleep deprivation.
Common Causes of Insomnia: Physical, Psychological, and Environmental
Insomnia is often linked to various factors:
Physical: Chronic pain, restless leg syndrome, and hormonal imbalances (such as in menopause) can interfere with sleep.
Psychological: Anxiety and depression contribute significantly to sleep disturbances. A Journal of Sleep Research study found that 40% of people with insomnia also suffer from anxiety disorders.
Environmental: Noise pollution, excessive light exposure, and an uncomfortable mattress can prevent restful sleep.
Food and Nutrition for Better Sleep: Decoding the Internet’s Sleep Mocktail
TikTok’s viral “sleep mocktail,” often containing tart cherry juice and magnesium, has gained attention for its sleep-promoting properties. Tart cherries contain natural melatonin, and magnesium aids muscle relaxation. A study in the European Journal of Clinical Nutrition showed that participants who drank tart cherry juice experienced improved sleep quality and duration. Other sleep-friendly foods include:
Bananas: Rich in magnesium and potassium, helping relax muscles.
Almonds: A natural source of melatonin.
Kiwi: Shown to enhance sleep due to its high serotonin content.
Do Supplements Help?
Melatonin supplements can be effective but are best used for short-term sleep regulation, such as jet lag. A Sleep Medicine Reviews meta-analysis suggests that while melatonin can help people fall asleep faster, long-term use may disrupt natural hormone production. Other supplements like valerian root and magnesium have mixed research findings—some studies support their efficacy, while others show minimal impact.
Creating a Sleep-Friendly Night-time Routine
A structured routine can significantly improve sleep quality. Experts recommend:
Consistent Bedtime: Going to bed at the same time daily reinforces the circadian rhythm.
Screen Curfew: Avoid screens at least an hour before sleep.
Mindfulness and Relaxation: Techniques such as deep breathing, reading, or journaling can help calm the mind.
Bedroom Optimisation: Maintain a cool, dark, and quiet sleeping environment.
Pros and Cons of Sleep Aids
While prescription sleep aids like Ambien or benzodiazepines can be effective, they carry risks such as dependency and next-day drowsiness. Over-the-counter options like antihistamines may cause grogginess and tolerance over time. Experts recommend prioritizing behavioural changes before resorting to medication.
Dr Matthew Walker, neuroscientist and author of Why We Sleep, emphasises that prioritizing sleep is a long-term investment in health. “Every major disease that is killing us in developed nations has causal or significant links to insufficient sleep,” he states. Addressing lifestyle factors—rather than relying on quick fixes—is the most sustainable path to better rest.
While aesthetically pleasing night-time routines may contribute to relaxation, true sleep quality improvement requires a mix of science-backed habits. By understanding circadian rhythms, optimizing diet, and implementing evidence-based strategies, we can finally get the rest we deserve.