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Sleep - forgotten key to durability
Lifestyle Longevity Magazin

Sleep - forgotten key to durability

We've all been there: the day was exhausting and you're just tired and want to go to bed. But once 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 middle of the night because it's too warm in your 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 used 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. Nighttime sleep seemed like a nuisance, something that kept us from being productive. But the truth is quite the opposite. Without sleep, we couldn't survive, we wouldn't be creative, and our hormones would be completely thrown off track.

To help you be 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 sensation – we experience this anew every night. But sleep is also a type of daily recovery regimen that allows our body to utilize all the resources available to it. Research goes even further and describes sleep as the most beneficial and reliable anti-aging program. Why? During sleep, our body recovers and gathers new energy for the following day. Furthermore, newly learned information is 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 certain endogenous 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 just as detrimental. What's 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 alternating between sleeping one half and then the other.

Why does a lack of sleep have a negative impact on health?

Striking correlations arise from the increased prevalence of many chronic diseases and the simultaneous decline in daily sleep time over the past 20-30 years. Numerous studies confirm the scientific significance of this trend. Chronic diseases include cardiovascular diseases such as hypertension, 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 place to demonstrate how sleep behavior adapts to these living conditions.Studies have shown that the stress hormone cortisol is over 35% higher in night workers than in day workers. Other inflammatory markers (interleukins, cytokines, C-reactive protein) are even elevated by up to 95%. Thus, lack of sleep not only results in the general fatigue we perceive, but also, at the molecular level, an increased stress level for the entire organism.

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 mille. It's no wonder that at least a quarter of all road accidents are caused by fatigue.

Based on these studies, medical associations are rightly calling for greater focus on sleep hygiene. In Germany alone, one in three people report not sleeping well. When analyzing the sleep times of study participants, it is often noticeable that even with good sleep ratings, they sleep too little. The ideal sleep time is seven to nine hours a day, which is not achieved in approximately 40% of cases.

“Early to bed and early to rise makes one healthy, rich 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 minutesAnyone who has experience with wearables or fitness trackers probably knows that there is such a thing as deep sleep or REM sleep. Sleep research has defined a total of five sleep stages, which we all go through (at least 2-5) for a complete sleep cycle.

1. Waking phase:

Even during sleep, there is an initial waking phase. We close our eyes and try to fall asleep. Our brain activity slows down, and we begin to relax. There are also waking phases during the night—even if these occur subconsciously.

2. Sleep stage N1

The lightest phase of sleep accounts for about 5-10% of our sleep and is the transition phase from the waking state to true sleep. A well-known and typical feature of N1 sleep is the spontaneous muscle twitching that can occur when briefly dozing off.

3. Sleep stage N2

A significantly deeper sleep awaits us in the N2 phase. It accounts for about 45-55% and thus the majority of our sleep.

4. 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 hardest to wake up, and our bodies are most busy regenerating and processing the day's information.

5. REM sleep

REM stands for "rapid eye movement." We spend 15-25% of our sleep 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 us 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 dreamingImagine waking up in your dream and your "dream self" realizing you're dreaming. Sounds a bit like something out of the movie "Inception."The state of lucid dreaming is for some biohackers, such as Tim Ferris, a desirable state. Using specific techniques, the American tries to put himself into the state of lucid dreaming. 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 television or using other displays, such as a cell phone, tablet, or computer, is part of their evening routine. The problem is the blue light waves that activate our brains and keep us unnaturally awake. According to a recent study, this is significantly more problematic for preschool children than for adults. Exposure to light 1 hour before bedtime reduces melatonin levels by up to 98.7%.

In order to reduce the blue light waves, there are, in addition to the settings available on digital devices, 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 them a try. For children, dimmer lights or night-time red lights are suitable for improving sleep.

In addition, many people tend to regularly focus on their phones in addition to the television. This dual activity is very stressful for the brain and also prevents sleep. As a healthier alternative to a smart TV, you can pick up a traditional book. If you prefer to absorb things differently, you can listen to audiobooks or podcasts – your eyes and your sleep will thank you!

Tip 2: Avoid caffeine and alcohol in good time

Many people enjoy drinking caffeinated drinks such as Coffee, tea or cola. Due to caffeine's long half-life and the associated prolonged activity in the body, you should stop consuming it early in the day. Caffeine has an invigorating effect on the body and prevents you from falling asleep. The same applies to alcoholic beverages. Falling asleep easily after alcohol consumption masks the disturbed deep sleep phase.

Tip 3: Create a good sleeping environment

Darkness, the right room temperature, and quiet are important for optimal sleep. Therefore, you should darken your bedroom and turn off LED lights. In noisy environments, it's recommended to keep the windows closed or use earplugs. You should inform your snoring partner about this and also consult a doctor to have any problems clarified. 18°–21°C is the ideal room temperature for you. Numerous studies have shown that temperatures that are too high or too low are the most common reasons 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 – not just for your partner. On average, people snore at 45 decibels – that's roughly equivalent to quiet music. Some can reach 53 decibels or more – that's equivalent to 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 you have 15 minutes to roll around in the morning? No, a second alarm clock can help you remind yourself to sleep in the evening. We often find ourselves caught up in various things in the evening, whether it's answering the last three emails or hanging up the laundry. To finish these tasks on time, it can be helpful to set an alarm clock so 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 establish an evening routine. A short walk an hour before bed, breathing exercises or meditation, or even writing a journal entry to get all your thoughts off your chest can be helpful. It's not for nothing that the saying goes, "If you spend too much time at night worrying about tomorrow's problems, you'll 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 sleep process. 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 tuned to alertness and cortisol levels are high, then we find it difficult 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: Ensure a good night’s sleep in the morning

Studies have shown that preparing for sleep in the morning can be beneficial. Don't like meditating in the evening? Alternatively, you can start your day with it. 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 wake up, especially during the darker months. Your natural day-night cycle will benefit from this.

Did you know?

Some sea otters hold hands while sleeping, so they don't 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 taken a detailed look at sleep hygiene, 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 sour cherries

Melatonin We have already briefly mentioned this.The hormone is a bit like the starting signal for us to fall asleep. When it gets dark, the pineal gland in our brain starts producing more and more melatonin until we reach a peak. This makes 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, of all things, can provide relief. Sour cherries in particular are rich in melatonin and the income could be clinical Studies not only contributed to improved falling asleep, the participants also slept better and had better sleep quality. However, to achieve a high enough concentration, the participants would have had to eat more than 30 sour cherries every evening. Instead, they 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 for some people, a cup of tea in the evening helps them fall asleep. Whether this is due to the ritual or the tea itself is not entirely clear. The most likely causes are 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, this can also affect sleep.

If you Magnesium deficiency want to balance, 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 better bioavailability, but is unable to cross the blood-brain barrier. In this case, Magnesium Bisglycinate.

A deficiency in 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, right? Both claims can be scientifically refutedAlcohol can give us the illusion of sleeping better. However, we don't go through the sleep stages as intended.Above all, the Deep sleep phase is disturbed, so we are not rested 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 does it look like as a sleep aid? Does weed help us sleep better?

The answer isn't that simple, as there is very mixed data. In people with an existing sleep disorder, cannabis had the short-term effect of improving sleep. In particular, the N3 phase of sleep, or deep sleep, was prolonged, while the REM sleep phase, or dream phase, was shortened.

However, this was the short-term effectThe longer the patients consumed cannabis, the longer the dream phase (where we experience intense dreams) became 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 can therefore lead to addiction, just like prescription sleeping pillsIf you suffer from sleep problems, it is best to consult an expert. Sleep medicine deals with the topic. For most people, maintaining a healthy sleep hygiene will make the biggest difference. Anyone who wants to do something additional can herbal preparations that do not cause withdrawal symptoms. QNIGHT combines the benefits of Ashwagandha, sour cherry extract and magnesium for better sleep. For those who 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!

Sources

Literature:

Grafiken

The graphics were purchased under license from Canva.

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