MONTH 3

Sleep

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YOUR CHALLENGE

Sleep 8 hours every night

"Research has consistently shown that improving sleep quality and getting healthy sleep duration can lead to improvements in all sorts of other health measures and outcomes."


University of Chicago News

WHY SLEEP IS SO IMPORTANT

Sleep and brain health

Adequate sleep is essential for brain health. During sleep, the brain's glymphatic system removes toxins that have accumulated during the day, particularly the Alzheimer's-associated protein beta-amyloid. Sufficient sleep is also essential for memory formation and consolidation. This takes place primarily during REM sleep, which occurs about 90 minutes after falling asleep and is characterized by rapid eye movements and mixed brain wave activity.

Despite the common belief that older adults need less sleep, the need remains the same as we age, although the quality of sleep may decrease. Another myth is that sleep deprivation can be made up at the weekend, which studies largely disprove.

Good sleep hygiene is therefore crucial for brain health and general well-being.

CHALLENGE

This month you will introduce a regular sleep routine and take your sleep hygiene to a new level. Aim to get eight hours of sleep every night for optimal recovery.

  1. Go to bed at the same time every night and get up at the same time.
  2. Make sure your bedroom is completely darkened, your room temperature is around 18°C and you have your last caffeinated drink 8-10 hours before your bedtime.
  3. Don't forget to take your supplements from epigenics® every morning after getting up.

Health benefits of getting enough sleep

The scientifically proven benefits of healthy sleep are manifold and include both physical and psychological aspects. Here are some of these benefits:

Improved brain function: During sleep, the brain processes and consolidates information. Healthy sleep promotes memory formation and consolidation, which is crucial for learning. Research shows that sleep is crucial for "brain plasticity", the brain's ability to adapt. Too little sleep can make us less able to process what we have learned and less able to remember it in the future (Johns Hopkins Medicine).

Reducing health risks: Lack of sleep has been linked to an increased likelihood of several diseases, including cardiovascular disease, diabetes, obesity and depression. One study showed that sleep deprivation can impair the body's ability to effectively regulate blood sugar levels, which can lead to a prediabetic state (University of Chicago).

Strengthening the immune system: Adequate sleep is important for a strong immune system. Lack of sleep has been linked to an increased risk of infection and a poorer response to vaccines. Research shows that adequate sleep is associated with stronger adaptive and innate immunity, reduced allergic reactions and a more efficient response to vaccines (University of Chicago).

Reduction of inflammation: During sleep, the body increases the inflammatory response to boost adaptive immunity. Long-term systemic inflammation associated with sleep deprivation is linked to a number of health problems, including diabetes, cardiovascular disease and even depression and cancer (University of Chicago).

Preventing cognitive impairment: Research shows that lack of sleep is linked to cognitive decline and dementia as we age. During sleep, especially deep sleep, the body's metabolic activities slow down, allowing it to regenerate. Research in mice has shown that deep sleep leads to an increased flow of cerebrospinal fluid in the brain, which allows waste products associated with dementia to be cleared (University of Chicago).

These benefits emphasize how important sound sleep is to overall well-being and health. It is crucial to practice good sleep hygiene and treat sleep disorders medically when necessary.

(1) Regular bedtime: Try to go to bed and get up at the same time every day, even at weekends. This helps to regulate your body's circadian rhythm.

(2) Relaxing evening routine: Develop a relaxing routine before bedtime, such as reading, meditating or taking a warm bath. This will signal to your body that it's time to prepare for sleep and put your nervous system into a parasympathetic state.

(3) Limit screen time: Avoid looking at screens before bedtime, as the blue light from devices such as cell phones and computers can disrupt the production of the sleep hormone melatonin.

(4) Comfortable sleeping environment: Ensure a quiet, dark and cool environment in your bedroom. Invest in a comfortable mattress and pillows.

(5) Avoid caffeine and alcohol: Avoid consuming caffeine and alcohol a few hours before bedtime, as these substances can disrupt your sleep.

Support cell regeneration: The spermidine in Zell Boost supports autophagic processes in our body that are important for cell renewal during sleep and contribute to our regeneration.

Maintaining a healthy sleep-wake cycle : The vitamin B12 in Zell Boost supports the maintenance of a healthy sleep-wake cycle. A lack of vitamin B12 can lead to sleep disorders. A lack of vitamin D3, which is also contained in Zell Boost, can also lead to sleep disorders. The zinc in Kollagen Plus has important functions in the body, including supporting the immune system. Zinc also influences the sleep-wake rhythm and thus supports healthy sleep.

Nervous system support: B vitamins such as vitamin B12, biotin, folic acid and niacinamide, which are contained in Zell Boost, are crucial for the health of the nervous system. They help maintain nerve integrity and support nerve function. A healthy nervous system is important for a regulated sleep rhythm.

Better stress management: B vitamins can also help to alleviate the effects of stress. Stress and anxiety are common causes of sleep disorders, and reducing these conditions can lead to a calmer and more restful sleep.

Further resources on the topic of sleep

Video on the topic Sleep tips 01
Video on the topic Sleep tips 02

Blog articles on the topic Sleep

The health-promoting practices outlined here are based on scientific findings. However, every person is different. If you feel uncomfortable with any of the challenges, you are free to skip them at any time. If you have any questions about your personal health, we recommend that you contact your doctor.

HEART CIRCLE RUN

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