You are tired all the time? Here come the six best tips for a restful sleep.
There’s no better feeling than waking up after a restful night’s sleep, don’t you think?
Many people have problems with sleep. In this blog post, you’ll learn how your sleep quality affects your body and which herbal nutrients in the kit can improve your sleep quality and support your biological rhythm.
Why too little sleep makes us look old
According to a US study, fatigue makes us look five years older than we should. In Germany, this is an issue for women in particular. According to a study by the Robert Koch Institute, around 50 percent of adult women in Germany sleep only six or fewer hours per night.
This is definitely not enough for a physical and mental rest, let alone for the repair work of the skin at night. Lack of sleep is associated with low collagen production and leads to skin aging. What’s more, a permanent lack of sleep is a major stress factor for the body – and this also significantly increases vitamin and mineral requirements.
How does sleep affect your performance?
Sleep is important for all aspects of brain function. These include cognition, concentration, memory and performance. All these aspects are negatively affected by lack of sleep. When we are well rested and refreshed, our body finds its balance and performance improves.
How does sleep affect your mood?
The better we sleep, the better our mood. Psychological problems are closely related to poor sleep quality and sleep disorders. An estimated 90% of people with depression complain about their sleep quality. People with sleep disorders such as insomnia or sleep apnea also suffer from depression significantly more often than people without these disorders.
What happens in the body during sleep deprivation?
- Metabolism slows down: too little sleep is one of the strongest risk factors for obesity. Thyroid function declines, leading to poorer blood flow. As a result, the skin is less supplied with nutrients. Waste products of the cells and toxins cannot be disposed of immediately. We become more susceptible to pathogens.
- Cortisol and adrenaline levels rise: Cortisol and adrenaline are stress hormones. High levels of these two substances can stress the immune system and digestion. The skin also suffers. Dermatitis, rosacea and psoriasis outbreaks are promoted and skin aging is accelerated.
- Endotoxin absorption is increased: Endotoxins are toxins from intestinal bacteria that can cause significant negative effects in the body. They can impair the immune system and lead to inflammation.
How Ogaenics can help you with sleep
No one has to struggle with poor sleep. To improve your sleep, start by improving your nights with the powerful herbal supplements in the Sleep and Mood set from Ogaenics.
The set of Adapto Genie Balancing Complex and Calm A Lama Plant-Based Magnesium contains sleep-promoting natural vitamins, nerve-soothing botanicals and relaxing magnesium.
In Adapto Genie Balancing Complex, clinically dosed organic KSM-66 Ashwagandha and basil extract are two adaptogenic ingredients that can provide support for sleep problems. Ashwagandha can reduce stress, which can lead to better quality sleep.
Basil extract contains compounds that can calm the nervous system. It also contains an intense dose of natural vitamin B6, which is important in the production of serotonin and melatonin, the neurotransmitters that regulate the sleep-wake cycle. This can also help improve your sleep.
The natural magnesium from organic algae in CALM A LAMA Plant-Based Magnesium is not only a vital mineral that is often lacking in our diet. It is also the key to relaxation and comfortable deep sleep. It plays an important role in regulating the sleep cycle and can help reduce stress and promote relaxation.
The best tips for a good night’s sleep
1. always go to bed at the same time
It’s scientifically proven that regularity is super important for the body. His recovery and thus his performance during the day depend on it. So the better you tune in to your body and give it that regularity in terms of sleep, the better the body can recover and regenerate.
2. sleep “en bloc
The worst for the body is the so-called “fragmented sheep”. This is the “stuttering sleep” that many women and men experience, for example, after the birth of a baby. Insofar as fragmented sleep is based on someone or something pulling us out of sleep, we are pretty much powerless. But an afternoon nap does not fully count towards the sleep account if less sleep is taken at night in return. It’s not the same regeneration effect you get with seven hours of sleep at a time.
3. avoid Blue Light before going to bed
The blue light from your cell phone display blocks the release of melatonin, the hormone primarily responsible for the onset of sleep. Electronic devices such as televisions and iPads also emit daylight spectrum light. So as long as you are in front of a screen or under bright household lights, melatonin release and sleep onset is inhibited. If you’re a screen junkie, discontinue use at least an hour before going to bed and switch to cozier lighting in the rooms you use to give your body the right signals.
4. do not train after 8 pm
Exercise does help you sleep better and deeper, but not if it’s done just before bedtime. Exercising later in the evening can release energy and affect sleep patterns and quality. Therefore, better to train in the early evening.
5. switch off interference
Are you sensitive to outside stimuli? Then wear earplugs and a sleep mask if necessary. For light sleep, when noises and lights need to be completely turned off, the priority should be to remain absolutely undisturbed throughout the night. Because sleep comes first!
6. write a to do list
A study in the Journal of Experimental Psychology showed that writing down tasks to be completed the next day relieved stress and caused subjects to fall asleep faster. Therefore, take that rewarding 5 minutes in the evening and write a to-do list before bed.
We wish you a good night!
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