We all know what it's like: the day was exhausting and you're just tired and want to go to bed. But when you get there, sleep just won't come. You scroll through Instagram, watch a YouTube video and before you know it, another hour has passed before you fall asleep. Maybe you wake up in the night because it's too warm in the attic apartment again, or the noise from outside is coming in. And the next morning you wake up tired again.
Sleep has long been neglected in medicine. Famous people like Winston Churchill liked to boast about needing only 4 hours of sleep, or Angela Merkel admitted in interviews that she rarely needs more than 6 hours of sleep. Sleeping at night seemed like a nuisance, something that kept us from being productive. But the truth is exactly the opposite. Without sleep, we wouldn't be able to survive, we wouldn't be creative and our hormones would be completely thrown off track.
To make sure you are better informed, we have compiled everything you need to know about sleep. From new scientific studies to Tips for falling asleep and sleeping through the night, as well as anecdotes from the lives of famous biohackers. You will learn why this group in particular pays religious attention to their sleep and tracks it with the help of various gadgets.
What is sleep anyway?
We all know that sleep is a state without conscious feeling - we experience this anew every night. But sleep is also a kind of daily recovery cure that allows our body to use all the resources available to it. Research even goes a step further and describes sleep as the cheapest and most reliable anti-aging program. Why? During sleep, our body recovers and gathers new energy for the following day. In addition, newly learned things are consolidated, emotions are regulated, the nervous system can develop, cells regenerate and grow, and the body can detoxify. All of these processes are influenced by some of the body's own hormones (melatonin, growth hormone, cortisone).
How positive good sleep is for our Health and longevity the consequences of poor sleep or lack of sleep are detrimental. What is behind it?
Did you know?
Birds can sleep in flightHow do they do that without falling from the sky? Biology has come up with a special trick here. Birds can sleep with one half of their brain. This allows them to continue flying while one half of their brain alternately sleeps and then the other
Why does a lack of sleep have a negative impact on health?
There are striking correlations between the increased occurrence of many chronic diseases and the simultaneous decline in daily sleep time over the last 20-30 years. Many studies confirm the scientific significance of this trend. Chronic diseases include cardiovascular diseases such as high blood pressure, metabolic diseases such as diabetes mellitus, chronic kidney failure and, with increasing frequency, mental illnesses such as depression.
As a special study group, people who work shifts and often at night were observed, as this is the best way to demonstrate how sleep behavior adapts to these living conditions.It has been proven that the stress hormone cortisol is over 35% higher in night workers than in day workers. Other inflammatory values (interleukins, cytokines, C-reactive protein) are even up to 95% higher. Lack of sleep therefore not only means the general tiredness that we notice, but also an increased stress level for the entire organism on a molecular level.
Did you know?
Sleep deprivation acts like alcohol. According to the ADAC A driver who has not slept for 24 hours behaves like a driver at 1 per milleIt is no wonder that at least a quarter of all accidents on the roads are caused by fatigue.
Based on these studies, medical associations are rightly calling for a greater focus on sleep hygiene. In Germany alone, one in three people say they do not sleep well. When analyzing the sleeping times of study participants, it is often noticeable that even if their sleep is rated as good, they do not sleep for long enough. The ideal sleeping time is seven to nine hours a day, which is not achieved in around 40% of cases.
“Early to bed and early to rise makes one healthy, wealthy and wise” – Benjamin Franklin.
What is a sleep phase?
You may have heard that we have different sleep phases. Our body goes through a kind of pre-installed programas soon as we close our eyes. a sleep cycle usually lasts around 90 minutes. Anyone who has had experience with wearables or fitness bands probably knows that there is such a thing as deep sleep or REM sleep. Sleep research has defined a total of 5 sleep phases that we all go through (at least 2-5) for a complete sleep cycle.
1st waking phase:
Even in sleep, there is an initial waking phase. We close our eyes and try to fall asleep. Our brain activity reduces and we begin to relax. There are also waking phases during the night - even if these occur subconsciously.
2nd sleep stage N1
The lightest phase of sleep accounts for about 5-10% of our sleep and is the transition phase from being awake to being asleep. Well-known and typical of N1 sleep is the spontaneous muscle twitching that can occur when you doze off for a short time.
3rd sleep stage N2
A much deeper sleep awaits us in the N2 phase. It accounts for about 45-55% and therefore the majority of our sleep.
4th sleep stage N3 (deep sleep)
This phase accounts for 10-25% of our sleep and is the deepest phase of sleep. This is when we are most difficult to wake up and our body is most busy regenerating and processing the day's information.
5. REM sleep
REM stands for “rapid eye movement”. We spend 15-25% of our sleeping time in this phase. It is characterized by intense dreaming and the processing of emotions.
Now we know what sleep phases are and that lack of sleep makes you sick. So how can you sleep better?
Did you know?
Some people can gain consciousness in dreams. This special type of dream is called lucid dreaming.Imagine waking up in your dream and your “dream self” realizing that you are dreaming. Sounds a bit like something from the movie Inception. The state of lucid dreaming is for some biohackers, like Tim Ferris, a desirable state. The American tries to put himself into the state of lucid dreaming through specific techniques. He even has a whole manual written.
7 practical tips for your night's sleep
Tip 1: Turn off screens in good time
For many respondents, watching TV or using other displays such as a cell phone, tablet or computer is part of their evening routine. The problem with this is the blue light waves that activate our brains and keep us unnaturally awake. According to a very recent study, this is much more problematic for preschool children than for adults. Exposure to light 1 hour before bedtime lowers melatonin levels by up to 98.7%.
In order to reduce the blue light waves, in addition to the setting options of the digital devices, there are also so-called Blue light filter glasses. These typically have orange lenses and filter out the blue light waves from the incoming spectrum. So if you have to work in the evening and still want to sleep well, give these a try. For children, light dimmers or night red light are suitable for improving sleep.
In addition, many people tend to focus on their cell phones as well as the TV. This dual activity is very stressful for the brain and also prevents you from falling asleep. As a healthier alternative to the Smart TV, you can pick up a classic book. If you prefer to absorb things differently, you can listen to audio books or podcasts - your eyes and your sleep will thank you!
Tip 2: Avoid caffeine and alcohol in good time
Many people enjoy drinking caffeinated beverages such as Coffee, tea or cola. Because of the long half-life and the associated long activity of caffeine in the body, you should stop drinking it early in the day. Caffeine has an invigorating effect on the body and prevents you from falling asleep. The same applies to alcoholic drinks. Falling asleep easily after drinking alcohol disguises the disturbed deep sleep phase.
Tip 3: Create a good sleeping environment
Darkness, the right room temperature and peace and quiet are important for optimal sleep. You should darken the bedroom well and turn off LED lights. If the environment is noisy, it is advisable to keep the windows closed or use earplugs. You should make your snoring partner aware of this and also consult a doctor to have any problems clarified. 18° - 21°C is the ideal room temperature for you. In numerous studies, a temperature that is too high or too low was found to be the most common reason for poor sleep among participants.
Did you know?
More than half of all men and about 40 percent of all women snore. The louder the snoring, the more harmful it is – and not just for your partner. On average, people snore at 45 decibels – this corresponds roughly to quiet music.Some can reach 53 decibels or more – that's the noise of a normal conversation or a television. At 70 decibels, snoring is as loud as a vacuum cleaner.
Tip 4: Set two alarms
Why two alarm clocks? So that you have 15 minutes in the morning to turn over comfortably? No, a second alarm clock can help you to remind yourself to sleep in the evening. We often spend the evening doing all sorts of things, whether it's answering the last three emails or hanging up the laundry. In order to finish these activities on time, it can be useful for you to set an alarm clock so that you can easily reach your sleep goal.
Tip 5: Introduce bedtime rituals
Everyone has heard that humans are creatures of habit. You should take advantage of this trait and introduce an evening routine. A short walk an hour before going to bed, breathing exercises or meditation, or even writing a diary entry to get all your thoughts off your chest can be helpful. It is not for nothing that they say, "If you spend too much time at night thinking about tomorrow's problems, you will be too tired to solve them the next day."
Tip 6: Take action if you have trouble falling asleep
It has long been known that hops, lemon balm and valerian can support the process of falling asleep. melatonin as a dietary supplement, it is well researched and a promising way for you to shorten the time it takes to actually fall asleep.
Another problem that can prevent you from falling asleep is chronic stressIf our body is constantly on alert and cortisol levels are high, it is difficult for us to fall asleep. A meditation before falling asleep, or a Yoga Nidra session, can help here, but also plant molecules, such as Ashwagandha, were able to reduce cortisol levels in studies.
Tip 7: Make sure you get a good night's sleep in the morning
Studies have shown that preparing for sleep in the evening in the morning can be worthwhile. Don't like meditating in the evening? Then you can start the day with it as an alternative. This reduces stress throughout the day and ensures a good night's sleep. Another option is to use daylight lamps. This makes it easier to get up, especially in the dark season. Your natural day-night cycle will benefit from this.
Did you know?
Some sea otters hold hands while sleeping, so that they do not drift away or get lost. An alternative is for the animals to wrap themselves in seaweed before going to sleep.
Fall asleep faster – which home remedies help?
Who wouldn’t want to just close their eyes and fall asleep within 60 seconds. According to statistics, the reality is different. Very few people in Germany can fall asleep at such a time.
Now that we have looked at sleep hygiene in detail, let's take a look at what science says about various home remedies to help you sleep. Does a glass of red wine in the evening really help, what about chamomile tea and why cherries might be a good idea, you can find out here.
Melatonin and the sour cherries
melatonin We have already mentioned this briefly. The hormone is a bit like the starting signal for us to fall asleep. When it is dark, the pineal gland in our brain begins to produce more and more melatonin until we reach a peak. This one lets us fall asleep.
Unfortunately, our melatonin production is very vulnerable to external influences. Our body reacts to the light from our cell phone, television or tablet, for example, by producing less melatonin. Blue light filter glasses can mitigate this effect.
At the same time Melatonin production decreases with age, which makes it even more difficult for us to fall asleep. The inconspicuous cherry can provide relief here. Sour cherries in particular are rich in melatonin and the income could be clinical studies not only contributed to an improved falling asleep, the participants also slept better and had better sleep quality. However, in order to achieve a high enough concentration, the participants would have had to eat more than thirty sour cherries every evening. Instead, they had a melatonin-containing sour cherry extract receive.
In some studies, sour cherries were able to improve sleep quality and increase melatonin levels.
Chamomile – a cup of tea in the evening
Chamomile tea has a calming effect and some people find that a cup of tea in the evening helps them to sleep. Whether this is due to the ritual or the tea itself is not entirely clear. secondary plant substances, like that apigenin, in chamomile tea to relax and thus to fall asleep better
Magnesium – often overlooked
A lack of micronutrients, such as magnesium, can also contribute to poor sleep. Magnesium is involved in the conversion of the amino acid Tryptophan into serotonin (and later into melatonin) needed. If magnesium is lacking, which is especially the case in older people, then this can also affect sleep.
If you magnesium deficiency then you have to pay attention to which form of magnesium you take. The classic magnesium oxide is poorly absorbed and is therefore more helpful in cases of constipation. magnesium citrate has a better bioavailability, but is not able to pass the blood-brain barrier. Here, Magnesium Bisglycinate.
A lack of vitamins, such as vitamin D, can also make it difficult to fall asleep.
A glass of red wine in the evening?
And what about a small glass of red wine in the evening? That's supposed to be good for your heart and help you sleep better? Both claims can be scientifically refutedAlcohol can give you the illusion of sleeping better. However, we do not go through the sleep phases as they are actually intended. In particular, the deep sleep phase is disturbed, so we are not refreshed the next morning. And the claim about heart health is probably due to the resveratrol but less to the wine itself.
Cannabis as a sleep aid?
Now that cannabis is legal in Germany, what about its use as a sleep aid? Does weed help us sleep better?
The answer is not that simple, as there is very different data. In those affected by a sleep disorder, cannabis had the short-term effect of improving sleep. In particular, the N3 phase of sleep, i.e. the deep sleep phase, could be extended, while the REM sleep phase, i.e. the dream phase, was shortened.
However, this was the short-term effectThe longer the patients took cannabis, the longer the dream phase became (this is where we experience the intense dreams) and the shorter the deep sleep phase in which our body recovers. In addition to the habituation effect, there were also withdrawal symptomsas soon as the scientists stopped using cannabis.
Cannabis, like prescription sleeping pills, can lead to addictionIf you suffer from sleep problems, it is best to contact experts. The field of sleep medicine deals with the topic. For most people, maintaining a healthy sleep hygiene will make the biggest difference. If you want to do something extra, you can herbal preparations that do not cause withdrawal symptoms. QNIGHT combines the benefits of Ashwagandha, sour cherry extract and magnesium for better sleepIf you want to delve deeper into the science of sleep, we can Matthew Walker's book "The Big Book of Sleep" recommend.
Until then, we wish you a good night!
