In the body, a hormone functions as a chemical messenger. It tells our body's cells and organs to carry out a specified function. Growth hormone is created by the pituitary gland in the brain during deep NREM sleep. It is sent to the liver, which makes insulin-like growth factor 1 (IGF-1). IGF-1 helps cells reproduce and regenerate, which promotes the growth of muscle and tissue healing. Without sleep, the brain produces less growth hormone, which slows down cell renewal. Similar to how food and exercise are important for gaining muscle, sleep is too!
Here are a few ideas to help you sleep better.
Follow a Sleep Schedule
Try to maintain a consistent bedtime and wake-up time every day, including on the weekends. Your body gradually establishes a sleep-wake pattern, and adhering to this cycle might help you nod off more quickly and sleep uninterruptedly for longer periods of time.
Limit Caffeine and Alcohol Consumption Before Bed
Avoid caffeine and alcohol three to four hours before going to bed. They make it more difficult to fall asleep and may cause sleep interruptions.
Avoid Big Meals, Spicy Foods, or Drinking Lots of Water Before Bed
After eating a substantial meal just before bed, it's customary to get acid reflux since your digestive system slows down while you sleep. Instead, consume a little snack. Additionally, by consuming less fluids before bed, you reduce the number of bathroom breaks during the night.
Avoid Using Over-the-Counter Sleeping Aids
If none of the aforementioned suggestions seem to be of assistance, discuss your difficulty sleeping with a medical practitioner. Together, you and your healthcare professionals can pinpoint the root of the problem and decide on the best course of action to help you get more Zs.
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