Sleeping in Autumn and Winter: Energetic Days Begin at Night

Yvonne ZuurbierOrthomolecular Therapist21 september 20234 min. reading time

The days are getting shorter, we snuggle up on the sofa with a blanket, light a candle, and muse over a cup of tea. Unlike the long summer evenings, autumn and winter invite us to go to bed a bit earlier. We explain how the sleep cycle works, why sleep is so important, and how you can improve your sleep quality.

We are increasingly recognising the importance of a healthy lifestyle. We try to live more consciously, eat healthier, exercise more, relax sufficiently, and: get enough sleep. For a healthy sleep pattern we might already forgo that last cup of coffee in the evening, and it is well-known that being busy with your phone late into the night is not relaxing. But how does sleep actually work?

The Sleep Cycle

Our body has a 24-hour biological clock that runs in sync with the Earth's rotation and the light-dark cycle. The biological clock varies per person and life stage. Think of the well-known morning and evening people. Toddlers are extreme morning people and around the age of 20, one becomes more of an evening person. As you get older, this shifts back to being more of a morning person. It also differs by gender, with men more often being evening people than women.

The conductor of this biological clock is the hypothalamus in our brain. Once it gets dark, it releases melatonin, the sleep hormone. Every cell has this internal clock, causing your metabolism, bowel function, hormones, and kidneys to slow down, so you don't have to get out of bed frequently at night to urinate. Melatonin is a versatile hormone that stimulates the pituitary gland to release more growth hormone, allowing for cell repair and renewal. As we age, the quality of this repair process declines because our sleep cycles become shorter.

The Consequences of Insufficient Sleep

In our 24/7 society, sleep problems are among the most common complaints. Understandably, because not following your sleep-wake rhythm, as in night shifts or working in shifts, is a strain on the body. Research shows that poor sleep is related to more stress and increases the risk of chronic conditions such as type 2 diabetes. The risk is slightly higher for women.

What is less often considered is that medication such as the contraceptive pill, thyroid medication, or beta-blockers can affect your sleep quality. This also applies to chronic conditions such as high blood pressure, menopause, bowel complaints, anxiety, and hypoglycaemia.

In short, our hormonal balance, brain, nervous system, and immune system depend on deep, regenerative sleep for optimal functioning.

The Influence of Hormones on Your Sleep

When it comes to hormonal balance, female hormones are often thought of. But there are many more hormones and neurotransmitters – the messenger substances between nerve, gland, and muscle cells – that can be disrupted by poor sleep and affect our health. This can lead to changes in mood, appetite, fertility, weight, and immunity.

Besides melatonin, serotonin is essential for good sleep. Serotonin is a neurotransmitter and is found about 90% in the intestines. The remaining 10% is produced in the brain itself from substances such as tryptophan or 5HTP, with a stable blood sugar level being crucial. From that serotonin, melatonin can then be produced.

Additionally, two other hormones play an important role, namely insulin and cortisol.
Especially the brain needs glucose (blood sugar) at night to ensure all bodily processes run smoothly. Particularly with sleep maintenance problems, there seems to be a clear link with low blood sugar levels. If there is not enough blood sugar available, the body switches to the sugar reserve stored in liver cells as glycogen. If this is also insufficient, there is a backup system to keep blood sugar high: cortisol, an action hormone mainly important during the day, slowly rises again around 4 a.m. and reaches its maximum level at 7 a.m.

Now that we know the biological clock varies per person and lifestyle is an important factor, it's clear there is no one-size-fits-all solution. To get our sleep rhythm back on track, we can provide tailored advice. In cases of chronic conditions and/or medication use, consulting your treating physician is wise.

Improve Your Sleep? Our 5 Tips

Sleeping Position

Scientific research in the Journal of Clinical Gastroenterology shows that the heart, digestion, and lymphatic system can work optimally when sleeping on the left side. You do this by pulling your legs towards your upper body and bending your knees so that you are in a semi-foetal position. The arms rest comfortably in front of you. If you also suffer from back pain, this position is ideal for you. Placing a cushion under the knee relieves back pain because the back is not heavily burdened in this left-side position.

Blood Sugar Level

Keep blood sugar as stable as possible! Don't eat too much but also don't go to bed hungry. Preferably eat nothing 3 hours before going to sleep, but if that's not possible, eat some nuts and, for example, an egg to avoid raising the blood sugar level too much. Additionally, proteins from food are needed for hormone production.

Melatonin Snack

Eat a banana, kiwi, or some cherries early in the evening. These naturally contain melatonin and are a tasty treat for our young restless sleepers. Fruit can always be combined with some proteins such as yoghurt or some nuts to keep blood sugar stable while still benefiting from the sleep-promoting substances of certain fruits. Children can eat this up to an hour before bedtime.

Hormone Balance

You maintain a good hormone balance by including enough proteins, healthy fats, and good carbohydrates in your diet. Ensure enough relaxation, go into nature, and cuddle more with your loved ones.