Sleep optimization
Sleep is the basis for our physical and mental regeneration. We can improve sleep with good sleep hygiene (habits and rituals that we carry out before going to bed) and, if necessary, with nutritional supplements.
- going to bed regularly at the same time,
- get up regularly at the same time in the morning,
- a slightly cooled room (ideally between 16 and 18 degrees) with fresh air,
- Discharge of energy from the body (by means of moderate sport, yoga, autogenic training, breathing exercises, slightly tiring activities, etc., especially helpful for people with difficulty falling asleep),
- sufficient exercise (by the way, some sleep researchers associate unrestful sleep with a kind of “lack of gravity”),
- warm feet,
- no heavy meals,
- little alcohol and coffee (or other physical stress such as drugs),
- short nap at noon
- and other personal sleep “rituals” before going to bed.
If you don't want to leave good sleep to good habits and chance, you can try the following nutrients, all of which are involved in sleep and recovery in some way. In general, one could follow this order for with sleep disorders:
- 5-HTP (or melatonin if tolerated)
- Magnesium and glycine (or, best of all, simply: magnesium glycinate)
- Methionine
- Inositol
- Taurine
- Potassium
- Theanine (or other GABA-increasing agents)
- Melatonin and cortisol are the most important hormones in the sleeping and waking rhythm, the so-called “circadian rhythm” or, simply, better than biorhythm
- In the biorhythm, the body's own cortisol release increases at the beginning of the day, wakes us up, and levels off again towards the end of the day and we get tired. Cortisol is the stress hormone in the body, more precisely; the constant stress hormone. At the end of the day, melatonin is released because Melatonin is the hormone that makes us tired.
We help you choose the right bedding for a healthy sleep. We would be happy to advise you. Write to us at vonderthannenshop@gmail.com.
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