Are you aware that we spend about a third of our lifetime sleeping? So sleep takes up a large part of our lives. It is therefore all the more important to take a closer look at the topic. Because sleep is not only important for our recovery, but also has a significant impact on our health and the ability of the organism to function.
As normal and everyday sleeping may be for us, this time is absolutely essential for some processes in the body. Many health-preserving and health-promoting processes take place here that simply cannot take place during the day. The body regenerates, the immune system is strengthened and stress hormones are reduced.
Good to know: Incidentally, an adult normally needs between six and ten hours of sleep a day. However, factors such as B. Stress, age, diet, and medications all affect your sleep, and can all play a role in determining how much sleep a person needs and how rested they feel afterwards.
What actually happens during sleep?
A basic distinction is made between 2 types of sleep - non-REM sleep and REM sleep. The abbreviation REM stands for Rapid Eye Movement. Translated into German, this means something like “rapid eye movement” and describes a typical feature that can be observed in people in the REM sleep phase. You may have seen that when a person is asleep, their eyeballs move back and forth rapidly even though their eyes are closed—this is the REM phase. REM sleep promotes procedural memory. This deals with processes such as holding a table tennis bat correctly. This phase is also called dream sleep. This is because you dream very intensely here!
The non-REM phase, on the other hand, is characterized by the fact that there are no rapid eye movements. It is also divided into 3 individual phases: the falling asleep phase, light sleep and deep sleep.
Sleep has a fixed routine - so you go through the different sleep phases again and again. You can imagine a typical sleep cycle like this:
Falling asleep phase → light sleep → deep sleep→ light sleep → deep sleep → REM sleep
Did you know that a cycle lasts between 90 and 110 minutes and that you cycle between four and seven times a night? However, the first two sleep cycles are particularly important for the recovery of the brain and are therefore also referred to as core sleep. This is followed by the cycles of fill sleep or optional sleep.
So this is how your optimal sleep cycle would work. However, around a third of the German population suffers from sleep deprivation or lack of sleep. Sleep disorders. To give you a little guide on how you can positively influence your sleep quality, here are four helpful tips for a restful sleep rhythm:
LESS IS MORE - 4 ESSENTIAL TIPS FOR BETTER SLEEP!
- MOVE - Regular physical activity has a generally beneficial effect on health - but especially on sleep, as it increases the proportion of deep sleep.
- MIND - Try to reduce mental and physical exertion before bed. It is best not to engage in any physical or mentally strenuous activity before bed. Try to end the day calmly and thoughtfully. You'll definitely fall asleep better that way.
- ROUTINE - Think about a ritual that you do every night before you go to sleep. Be it reading for another half an hour, meditating or listening to relaxing music to end your day in a relaxed manner and to link your routine to your sleeping rhythm.
- DETOX - For a healthy sleep it is very important that you banish your mobile phone from the bed, because the screen brightness inhibits the production of the sleep hormone melatonin and you fall asleep less quickly.
SLEEP + METABOLISM - What are the connections?
Did you know that your sleep can affect your metabolism? In fact, the connection between sleep and metabolism is no longer a secret. The metabolic process is hormonally controlled, among other things. This means that hormone secretions during sleep can have a significant effect on metabolism. Studies show that lack of sleep can slow weight loss or even lead to weight gain.
This effect is caused by several mechanisms, including an influence on the insulin level, on the feeling of satiety and on the general mental state or mood. counts on satisfaction.
The influence of sleep on the body:
An unhealthy sleep pattern can lead to a hormonal imbalance - insulin resistance. This can lead to the imbalance of hunger-regulating hormones causing an increased appetite. Permanent sleep disturbances or an irregular sleep rhythm can be a reason for obesity. Without balanced sleep, a well-functioning metabolic process can be restricted. Accordingly, a balanced sleep rhythm is essential not only for the regeneration of the body but also for general health.
Our solution for sleep disorders
We want to provide you with the basis for a healthy lifestyle and offer you solutions to everyday problems with our products. We have already explained to you before that the metabolism can be negatively influenced by sleep disorders. And it is precisely for this problem that we have found the optimal solution - the combination of our Dietbacs and Deep Sleep AddOns.
Our Dietbacs have a direct influence on the (fat) metabolism. With continuous intake, they cause significantly greater weight loss, as well as a reduction in hip and waist circumference. The direct positive influence on the cholesterol level in the blood also has a protective effect on the cardiovascular system.
To support you with a healthy sleep, we have developed the Deep Sleep Addon. With natural plant extracts, valuable vitamins and melatonin, our Deep Sleep Addon helps you to reduce the time it takes you to fall asleep and let you sleep restfully.
Malsburg, Christoph: Clearing up facts and myths about sleep, in: medizinfuchs Blog, 16.09.2018, https://www.medizinfuchs.de/blog/leben/ernaehrung-erholung-fitness/schlaf-aufraeumen-mit-fakten-und-mythen/ (accessed 09.05.2022).
ProSomno Sleep Medicine Center Munich » Sleep and metabolism: in: ProSomno, o. D, https://www.prosomno.de/schlafmedizinisches-zentrum/schlafwissen/schlaf-und-stoffwechsel/#:%7E:text=Ohne%20Schlaf%20kein%20ausgeglichenes%20Stoffwechselgeschehen,vielf%C3%A4ltige%20Wirkung%20auf%20den%20Stoffwechsel. (accessed on 09.05.2022).
Rippl, Marina: Sleep and its influence on the metabolism (part 1), in: Sleep and its influence, 14.062019, https://www.diabetologie-online.de/a/bvkd-schlaf-und-sein-einfluss-auf-den-stoffwechsel-2011467 (accessed 09.05.2022).
Risk of metabolic syndrome: why too little or disturbed sleep can make you fat and ill - www.endokrinologie.net: in: Metabolic Syndrome, 03.112016, https://www.endokrinologie.net/press release/risk-metabolic-syndrome.php (accessed 09.05.2022).
Sleep hygiene: 15 tips for better sleep from Dr. medical Muzaffer Arkac: in: Sleep Hygiene, o. D, https://www.oberbergkliniken.de/artikel/schlafhygiene-15-tipps-fuer-besseren-schlaf-von-dr-med-muzaffer-arkac (accessed 09.05.2022).
Sleep that is too short or too long disturb the metabolism, in: Schlaf, 06.05.2022, https://www.ernaehrungs-umschau.de/news/04-11-2016-zu-kurzer-und-zu-langer-schlaf-stoeren-den-stoffwechsel/ (accessed 09.05.2022).