Sleep is an essential component of overall health, but certain biomarkers can have a direct impact on the quality of your rest. Experts have identified six key biomarkers that play a significant role in sleep and shared tips on how to optimize them for better rest.
One important biomarker is Vitamin D, which can improve sleep quality by helping you fall asleep faster and increasing the amount of time you spend asleep. Low levels of Vitamin D are associated with decreased sleep time and efficiency, as well as increased daytime sleepiness. To optimize Vitamin D levels, experts recommend getting sunlight exposure and consuming Vitamin D-rich foods like fatty fish and fortified dairy products.
Another crucial biomarker is Magnesium, which helps activate the parasympathetic nervous system responsible for calming the body. Low Magnesium levels can lead to restless sleep and frequent awakenings. Including Magnesium-rich foods in your diet and taking a daily supplement can help maintain optimal levels.
Cortisol, the stress hormone, also plays a role in sleep regulation. High levels of cortisol before bed can make falling and staying asleep harder. To regulate cortisol levels, experts recommend sticking to a consistent sleep schedule, avoiding caffeine before bed, and practicing relaxation techniques like diaphragmatic breathing.
Other biomarkers such as Testosterone, Blood glucose, HbA1C, and hsCRP are also important factors to consider for better sleep quality. Optimizing these biomarkers through lifestyle changes and dietary adjustments can lead to improved sleep and overall health.
By understanding and optimizing these key biomarkers, individuals can take proactive steps to enhance their sleep quality and overall well-being. Remember, a good night’s sleep is essential for your health, acting as a reset button for both your body and mind.
