Posted by Jen Mills, 14th April 2020
Looking for a hack to fix your sleep cycle? We got you!
What is the most important device for your home office?
Have you ever heard a friend or colleague proudly claiming that they sleep less than 6 hours a day? Maybe you have been that friend? The days are over when it was cool to show off with 4 hours of sleep. No joke. Sleep is the magic cure and here's how you can benefit from it!
It is impossible to underestimate the importance of sleep. Lack of it impacts your whole body, including your brain. It increases the risk of illness. It impacts your diet and makes you crave unhealthy food. In fact, scientists have found the link between sleep loss and obesity. Lack of sleep makes you moody and impacts decision-making abilities in your brain. It also increases the chances of experiencing depression and anxiety. Pretty bad, huh?
The benefits of getting enough sleep regularly, on the other hand, are huge! There is a reason why the saying “let’s sleep on it” makes so much sense. The benefits of adequate sleep include a sharper mind, stronger decision-making skills, higher levels of happiness, more physical strength, better immunity and even weight loss as a result of better, healthier choices of meals, better metabolism, and more motivation and strength to be physically active!
Plenty of sleep improves the resilience and recovery time of the body. But how much is enough? Scientists suggest that an adult should sleep 7 to 9 hours at night consistently to get these benefits. With our hectic lifestyles and way too much screen time, information overload and just being exposed to unnecessary stimuli, we find it difficult to wind down before our desired bedtime.
There are a few supplements that can help to achieve the goal by preparing you for a good night’s sleep. And contrary to prescription sleep aid medication, they are non-habit forming and save you from the morning drowsiness and guilt.
It’s not that we use technology, we live technology.
- Godfrey Reggio
Melatonin is a hormone primarily released by the pineal gland of the brain. It regulates our sleep cycles. When we wake up in the morning, our melatonin levels are low. Towards the evening, melatonin levels increase and prepare us for bedtime. Unless you have been exposed to a lot of stress, bad diet and other distractions. But melatonin is also consumed as a supplement. It is known for helping with falling asleep, staying asleep longer and waking up refreshed after sufficient sleep.
Valerian root is an ancient medicinal herb. It is commonly known as nature's Valium. The name comes from a Latin verb valere which means to be strong and healthy. Scientific studies show that Valerian root may help with relaxation. It is also considered an insomnia and anxiety relief.
Some vitamins also help to support the overall feeling of being well rested and resilient. Vitamin B6 is one of them. For example, depressive symptoms are associated with low blood levels and intakes of vitamin B6. Vitamin B6 also helps to maintain the normal amount of amino acids in blood that are needed for blood sugar control, hormone production and immune functions. Vitamin B6 helps to guard against infections. B6 is important for nervous system function, it promotes cardiovascular health and has a vital role in cell development.
If there is anything to prioritise in your daily schedule, the most optimal and benefiting item on the agenda is sleep. Work on it! Get enough of it and be smart about it. Sufficient sleep pays off quicker than expected!
1. "Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective." National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4961463/.
2. "The impact of sleep deprivation on food desire in the human brain." National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/#S2title.
3. "Short- and long-term health consequences of sleep disruption." National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/.
4. "Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society." National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/.
5. "Global rise of potential health hazards caused by blue light-induced circadian disruption in the modern ageing societies. National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5473809/.
6. "Stress and Sleep Disorder." National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538178/.
7. "Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment." National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/.
8. "The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomised, Double-blind, Crossover Clinical Trial." National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8077445/.
9. "Valerian - Health Professional Fact Sheet." National Institutes of Health: https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/.
10. "Vitamin B6 - Health Professional Fact Sheet." National Institutes of Health: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
* The statements made within this website have not been evaluated by the U.S. Food and Drug Administration.
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