Do you often suffer from problems falling asleep and wake up regularly at night? Then you are among about a third of Germans who have insomnia. It is precisely for this reason that we have developed our Nutri-Plus sleep mode so that you can sleep better. You can find out everything about our new sleeping capsules in our blog post today.
Lack of sleep: When exactly do you suffer from sleep disorders?
Most people who have sleep disorders suffer from lack of sleep (insomnia) . As the name suggests, insomnia is characterized by insufficient sleep due to difficulty falling asleep and / or staying asleep or early morning awakening . Sleep disorders can be caused by external factors such as noise or lighting conditions as well as organic complaints .
It should be noted that restless nights (e.g. due to private problems or stress ) are normal sometimes. However, if the sleep disorders occur at least three times a week for a longer period of time, you should get to the bottom of them and consult a doctor.
Sleep is important
Getting enough sleep is particularly important for our health. Because during the deep sleep phase, hormones are released that are responsible for both regeneration and tissue growth . In addition, certain substances (interleukins) are released that play a role in immune reactions . These inform the immune system that inflammation must be combated. If you sleep too little, the immune system can no longer work properly, so you get sick more often.
A high level of growth hormone during sleep also helps build muscle mass. So getting enough sleep has a positive influence on muscle growth . If you sleep restlessly or too little, this means stress for your body. When there is a lack of sleep, the organism increasingly releases the stress hormone cortisol , at the same time the testosterone levels in the body are often reduced. In the worst case, the organism even breaks down important muscle mass.
Lack of sleep leads to increased cortisol levels
However, cortisol is necessary to prepare the body to wake up in the morning. This is why the cortisol concentrations in the blood are highest in the morning and decrease again in the evening. If you sleep too little or if you have constant stress, the cortisol level remains elevated even at night. If the levels are too high over a longer period of time, this can lead to obesity, high blood pressure and concentration disorders .
In addition, information is processed by the brain during sleep. During the deep sleep phase information is transferred to long-term memory and stored.
So only those who sleep well are fitter, more stress-resistant and more relaxed the next day.
7 to 8 hours of sleep a day is the healthiest
Scientists have found that 7 to 8 hours of sleep a day is the healthiest . Studies on cardiovascular diseases and sleep came to the result that people who spend 7 to 8 hours develop significantly less from cardiovascular diseases than test persons who slept less than 7 or more than 8 hours. This finding is evident both for obesity and for life expectancy. People who sleep an average of 7 to 8 hours live longer and also do not gain weight as quickly as the two comparison groups.
There are of course individual differences in how much sleep a person needs per day to be fit.
Sleep better: nutrients for the night
Our sleep mode product is a special nutrient combination with GABA, magnesium, amino acids such as L-glycine, L -Tryptophan as well as L-theanine as well as valerian root and hop blossom powder, which is taken 15 minutes before going to bed and thus helps you sleep better. Here you can find our sleep product.
GABA (gamma-amino-butyric acid) is an important neurotransmitter of the central nervous system, which is produced both in the brain and in the pancreas. Various studies show a calming effect, as it suppresses the transmission of stimuli in the brain and thus slows down stress signals or not even transmits them at all. Serotonin plays an important role here. It is involved in GABA production in the brain and increases the affinity of the GABA receptors.
The proteinogenic amino acid tryptophan is used for the Production of serotonin needed. The so-called sleep hormone melatonin is then formed from serotonin. Melatonin regulates sleep and controls the day-night rhythm. It is therefore essential for optimal sleep.
Magnesium contributes to the normal function of the nervous system at. Studies show that people who are magnesium deficient are significantly more likely to suffer from insomnia. A study at the Max Planck University showed that an additional intake of magnesium could improve the quality of sleep in older people. The positive effects are due to the binding to the receptor of the neurotransmitter GABA. If not enough magnesium is taken, the function of GABA is disturbed. Magnesium is also involved in the conversion into serotonin. Serotonin is converted into melatonin as described above.
The non-proteinogenic amino acid L-theanine is often found in black / green tea. The amino acid has a positive influence on certain messenger substances such as serotonin. It thus leads to mental calmness, reduces the feeling of stress and thus improves the quality of sleep.
The essential oils in valerian inhibit certain messenger substances in the central nervous system and thus have a calming effect. Valerian is said to shorten the sleep phase and extend the deep sleep phase. 600-800 mg valerian per day are ideal for sleep disorders. Regular use is necessary, otherwise there will be no effect.
Hop blossom was already used as a sleeping aid in the Middle Ages. The contained bitter substances should have a relaxing effect and reduce the sleep phase. It is believed that hop blossoms have a similar effect to melatonin.
6 tips for a better sleep
1. Make sure you have a regular day and night rhythm. It is therefore best to always go to bed at around the same time, even on weekends.
2. Starting in the afternoon, do not drink caffeinated drinks and avoid alcohol and nicotine.
3. Exercise regularly because it keeps you healthy and fit. But try not to do your exercise session right before bed.
4. Rest half an hour before bed. For example through relaxed music, relaxation exercises or yoga and put electronic devices aside.
5. Ensure a comfortable temperature and dark lighting in the bedroom.
6. Take four capsules of our Nutri-Plus sleep mode about 15 minutes before going to bed.
Sleep capsules vs. Sleeping pills
|Nutri-Plus sleeping capsules||Usual sleeping pills|
|prescription-free||only on prescription|
|well tolerated||make you addicted quickly|
|The only disadvantage: regular intake is necessary for the effect to take effect||The only advantage: immediate effect, but time to fall asleep and waking up at night are improved, but the deep sleep phases are reduced|