Sleep Health
Sleep - our regeneration and repair program
Sleeping restfully and waking up rested – what sounds so normal simply doesn’t work for some people. Sleep Health is becoming an increasingly important topic in the healthcare sector, as sleep disorders can have a negative impact on health development in the long term.
Healthy sleep
Basic need for sleep
On average, people “oversleep” for around a third of their lives, or 220,000 hours to be precise. Sleep is not only a basic need for us humans, it is also important for our Health and well-being.
Many of the body’s necessary regeneration and storage processes take place during sleep. Healthy sleep has a significant impact on the Immune System, metabolism, muscle regeneration, hormone production and the brain, for example. The body’s own resources are recharged and give people the energy they need for the day.
Two thirds of adults in industrialized countries do not sleep the recommended 7 – 8 hours per night.
Healthy sleep
Natural sleep-wake rhythm
The so-called circadian sleep-wake rhythm is aligned with the sun and is our “internal clock”. When darkness falls, the pineal gland in the brain is stimulated to produce the “sleep hormone” melatonin from the amino acid tryptophan. Melatonin regulates the sleep-wake rhythm through its influence on body temperature, muscle tone, breathing and heart rate. The natural stress hormone cortisol, which keeps us active throughout the day, is at its lowest at night. Melatonin makes you tired and slows down bodily functions in favor of a well-deserved night’s rest.
Good to know: Melatonin helps to shorten the time it takes to fall asleep. The positive effect occurs after taking 1 mg of melatonin shortly before going to bed.
Our tip for Sleep Health:
aminoplus® Melatonin
Food supplement with melatonin. The sleep aid without habituation effect!
Melatonin helps to shorten the time it takes to fall asleep. The positive effect occurs after taking 1 mg of melatonin shortly before going to bed.
Melatonin helps to alleviate the subjective feeling of jet lag. The positive effect is achieved if at least 0.5 mg of melatonin is taken on the first day of travel shortly before going to bed and on the first days after arrival at the destination.
Regeneration time
How much sleep do we need?
The need for sleep depends on several factors, such as hereditary predisposition, the time of year or the daily stress level. On average, however, sleep time takes around 7 – 8 hours to cover all sleep phases. In order to determine the individual sleep requirement, it is advisable to calculate the average sleep time during the vacation while sleeping in without an alarm clock. This time can then serve as an individual measure that you can use as a guide in everyday life.
If you feel the need to sleep during the day, you won’t get the quality, restful sleep you need at night.
Lack of sleep
Effects and consequences of sleep deprivation
Those who are unable to meet their sleep requirements on a regular basis not only struggle with a bad mood or headaches. In the long term, this can result in poor performance, mental instability or a weakened Immune System. Detoxification is also restricted and can lead to chronic disorders. According to studies, the risk of metabolic, cardiovascular and mental illnesses and digestive disorders increases. The risk increases further if there is a lack of exercise at the same time. Fatigue also carries the risk of accidents, as a lack of sleep has a similar effect to alcohol consumption. Every year in Germany, there are around 2030 road accidents with injuries or fatalities that can be attributed to an overtired driver.
A short-term sleep deficit is manageable and can be easily overcome. If the body is repeatedly deprived of sleep in the long term, the quality of life is noticeably impaired. A third of people in Germany complain of poor sleep, one in eleven of them seek advice from a doctor and one in four take sleeping pills.
Our tip for Sleep Health:
aminoplus® Tryptophan plus
Food supplement with L-tryptophan & B vitamins.
Fructose free
Gluten free
Lactose free
Vegan
Regeneration and repair program
Why is a good night's sleep so important?
When we sleep and our active bodily functions are slowed down, important processes take place in the body that serve to maintain and regenerate. In addition to a successful and efficient day, restful sleep should therefore also be given the necessary attention.
- Digestive processes
- Detoxification
- Processing impressions
- Memory formation
- Immune strengthening
- Cell renewal
- Reduction of inflammation
- Stress reduction
We only realize how important restful sleep is for us when we lack it. In the long term, too little sleep can endanger our Health.
Sleep hygiene
Sleep well - create optimal conditions
In these fast-paced times, technology has a significant impact on the natural sleep-wake rhythm. The release of the sleep hormone melatonin can be disrupted by blue-wave light emitted by digital media screens such as smartphones or laptops. If you find it difficult to wind down in the evening, you should avoid this type of light in the room and perform regular bedtime rituals.
Important factors that support sleep:
- Avoid caffeine after approx. 13:00 – 14:00
- max. sleep breaks of 30 minutes during the day
- Relaxation rituals before going to bed (e.g. progressive muscle relaxation according to Jacobson)
- No substantial meals after 19:00
- No technical light at least 1 hour before going to bed
- a comfortable sleeping environment (quiet, darkness, fresh air, temperature)
Sleep not only makes you beautiful, but also creates a necessary basis for keeping the body healthy.
Sources: Study by TK “Schlaf gut Deutschland” / Barmer / National Sleep Foundation
