Sleep is an essential part of our lives. We spend about a third of our total time on this Earth sleeping, which underscores how important nightly rest is for us. For a long time, sleep was somewhat neglected by medicine. Short nights were (and still are in many professions) seen as a status symbol. However, over the last few years, the perception has at least changed somewhat.
We now know more about the many molecular pathways that are activated during sleep – and the sometimes severe consequences when we are deprived of nightly rest for extended periods.
This article will discuss how we can improve our sleep. Almost one in five Germans suffers from a sleep disorder (insomnia) within a year. We show you the scientific background and clarify, which steps you can take to improve your sleep and how QNIGHT can possibly support you here.
What is insomnia?
First, let's take a look at the term insomnia. The definition is a sleep disorder with difficulty falling asleep or staying asleep or non-restorative nighttime sleep resulting in daytime fatigue and impairment of daily activities.
A distinction is made between acute insomnia, which is usually time-limited, and chronic insomnia, where individuals cannot sleep properly for an extended period.
Studies have shown that the older we get, the more likely we are to fall into one of these categories.
What prevents us from having a healthy sleep?
The factors are diverse and range from excessive stimulation from media consumption, to increased stress levels to certain underlying conditions.If you are suffering from sleep problems, please consult an expert in the field. They can assist you with extensive diagnostics if needed.
Fortunately, many sleep problems are mild and can be managed with some tips and tricks. We will show you which processes prevent us from having healthy sleep and what we can do about it.
Stress and sleep – not the best friends
During sleep, our body is supposed to find rest. The pulse slows down and the parasympathetic nervous system (the part of our autonomic nervous system responsible for relaxation) takes over. It seems logical that stress gets in the way of our sleep.It actually has the exact opposite effect:
- Stress leads to an increased heart rate
- Stress activates the sympathetic nervous system
- under stress, there are more excitatory (i.e., stimulating) synapses active in our brain. The activity of GABA (a calming neurotransmitter) is reduced
- under stress, our body temperature is slightly elevated (for restful sleep, however, we need a lower body temperature)
These are some examples of how stress keeps us from sleeping on a molecular level.
Stress reduction – but how?
Some of these tips may sound familiar to you.You can still be a useful start to improve your sleep hygiene:
- No smartphones in the bedroom
- Stable bedtime ritual
- Relaxation techniques before sleeping (yoga, meditation)
- Journal: Before going to bed, you can write down your thoughts on paper so you think less at night
- No alcohol before sleeping
- For caffeine-sensitive people. Drink the last cup of coffee preferably before 3 PM
Did you know? Andrew Huberman, a neuroscientist from Stanford, has made it to the top of the podcast charts with his Podcast Huberman Lab . One of the first topics he covered in his university-level episodes is sleep.He describes over several hours how the morning light activates our photoreceptors and the suprachiasmatic nucleus, allowing us to wake up. But also how Caffeine keeps us awake and why it is advisable to drink your last cup of Coffee between 2 PM and 3 PM.
Cortisol – our stress hormone
Stress manifests through different processes in the body. One of the most prominent examples is our “stress hormone,” which is Cortisol. Without this hormone from the adrenal cortex, we could not survive, and short spikes of cortisol can even be health-promoting. Even when we are in love, our cortisol levels are elevated, causing our hearts to beat faster.
For a short time, cortisol makes us more capable, alert, and attentive. However, if cortisol levels are elevated for a longer period, it has negative consequences for our body and can be one of the reasons why we do not sleep well.
Have you perhaps also noticed that you do not sleep as deeply on the first night in a new environment, z.B. a hotel? This is due to an ancient instinct. The unfamiliar environment makes us more alert, which comes at the expense of sleep. What was once useful for recognizing enemies in time is now more of a hindrance.
QNIGHT and Stress
Our everyday life is often stressful enough, and no matter how good our intentions are – we often do not manage to go to yoga or meditate.Are there other methods to lower cortisol levels?
There are indeed some micronutrients that positively affect sleep. Valerian, chamomile, or passionflower you might know. Specifically responsible for the sleep-promoting effects are secondary plant compounds, such as apigenin in chamomile.
In addition, the sleep berry known from Ayurvedic medicine, better known as Ashwagandha, has shown its effectiveness in clinical studies for sleep disorders.
Sleep is an extremely important part of a healthy daily routine.In addition to classics like magnesium, apigenin is also promising for improving sleep quality.
Ashwagandha and Sleep
The Ashwagandha contained in QNIGHT was able to lower cortisol levels in studies, and in this meta-analysis , the effects of the plant on our sleep were examined. Especially in people with insomnia, Ashwagandha significantly improved sleep quality, when participants regularly consumed the sleep berry. Particularly interesting is the root of the Ashwagandha plant, as it has a significantly higher content than the berry itself.
The molecular effect seems to be caused on one hand by a reduction in cortisol levels , but the GABA-like effect of Ashwagandha also plays a role.
What is GABA?
GABA (Gamma-Aminobutyric Acid) is a central inhibitory neurotransmitter in the brain that significantly contributes to the regulation of the excitatory states of nerve cells. Its main function is to dampen the activity of our nerve cells, leading to a calming effect on the brain. For processes such as relaxation, sleep quality, and stress management, an adequate GABA level is essential.
Ashwagandha contains ingredients that can influence the GABA system.This includes parts of the nervous system that use GABA as a neurotransmitter. Research suggests that Ashwagandha may enhance the effects of GABA in the brain, similar to the action of GABA itself or other substances that bind to GABA receptors. This could potentially contribute to calming the nervous system and promoting relaxation states by indirectly increasing GABA's effect. QNIGHT and GABA The GABAergic system plays an important role in our sleep. The older we get, the less deep sleep (slow-wave sleep) we get. One of the reasons for the decrease in slow-wave sleep is changes in our hormonal axis.In this case, the hormones cortisol, as well as renin and angiotensin (which are needed for blood pressure, among other things) play a role.
The consequence seems to be a reduced activity of GABA neurons in the brain. In addition to ashwagandha, there is another molecule in QNIGHT that acts on GABA: magnesium.
This extremely versatile mineral is involved in more than 300 reactions in our body, and its concentration also decreases with age. Magnesium can, on one hand, promote the GABA activity and, on the other hand, it dampens the excitatory antagonists (NMDA).
Magnesium and its effect on sleep
Magnesium can positively affect sleep in various ways.On the one hand, it helps with the relaxation of the muscles and nerves. In this study , the researchers were also able to show that the intake of magnesium led to improved sleep with more "slow-wave sleep." Magnesium is therefore extremely versatile.
However, there are many different molecules available, and depending on the magnesium molecule, the bioavailability varies between 4 and 80%! There are only a few formulations that are able to cross the blood-brain barrier and thus have a positive effect on sleep. This includes the magnesium bisglycinate contained in QNIGHT. .
In the Everyday Essentials Bundle, you will find three products for the most common deficiencies in humans.These include vitamin D, omega 3, and magnesium.
Our circadian rhythm
Another aspect that magnesium affects is our circadian rhythm. This refers to the “internal clock” that tells us more or less reliably when it is day and when it is night.
Our circadian rhythm is influenced by various factors, both internal and external. One of the players is adenosine, which accumulates in our brain as long as we are awake. When enough adenosine is present, a “sleep pressure” builds up. We become tired, and while we dream, the adenosine is transported out of the synaptic cleft.
Caffeine also acts precisely at this point in the brain.It blocks our adenosine receptors, creating the impression that we are "more awake." However, the long half-life of caffeine also explains why a cup of coffee in the late afternoon can prevent us from falling asleep.
In addition to adenosine, there is another molecule that is important for our circadian rhythm: Melatonin
Melatonin – our "sleep hormone"
The science behind melatonin is more complex than it seems at first glance. To simplify a bit, melatonin gives the starting signal for sleep. The hormone is produced in the pineal gland and reaches its highest concentration in the evening when we go to bed.
The melatonin levels are influenced by several factors. Light is one of the most important. There is also evidence that melatonin levels decrease with age.
Sour cherries have been shown in some studies to improve sleep quality and resulted in higher melatonin levels.
Cherry juice against insomnia?
Cherries contain, in addition to anti-inflammatory effective secondary plant compounds also melatonin and the precursors of the hormone – mainly tryptophan and serotonin. Some studies have already shown that the juice of various sour cherries positively affects sleep.Why is this the case?QNIGHT and sour cherry extract – more than just melatonin
In addition to Ashwagandha and magnesium bisglycinate is melatonin-containing sour cherry extract the third ingredient in the Qsleep and thus completes the trio for successful relaxation. The sour cherry not only increases the amount of melatonin, it also has very strong anti-inflammatory properties. In this meta-analysis the effect of sour cherry on athletes after an intense workout was examined. The inflammatory parameters were lower and the athletes had a shorter recovery time.
Conclusion
QNIGHT contains a potent trio of sour cherry extract (with melatonin), ashwagandha, and magnesium bisglycinate. All three molecules act on different aspects of relaxation and have proven their effectiveness in studies. However, the most important aspect for good sleep remains healthy sleep hygiene.
