We begin another cycle of the week when the first rays of sunlight illuminate Monday, and we end it when Friday's dusk fills us with an atmosphere of welcome relief.
During these five days we devote ourselves completely to our daily duties, exerting our strength to meet the demands of reality.
However, in this constant rush, there is one essential element, often overlooked and neglected, that plays a key role in our health and well-being, both physical and mental.
We are talking about sleep.
Sleep is an incredibly important time for our bodies, providing them with the opportunity to regenerate and renew themselves. Various repair and rebuilding processes occur during sleep. For example, tissues and cells damaged during the day are repaired and regenerated. Furthermore, sleep allows the body to cleanse itself of toxins that accumulate in the brain and other organs. Scientific studies show that a lack of adequate sleep can lead to the development of diseases such as diabetes, heart disease, and obesity.
Furthermore, sleep plays a crucial role in the regeneration of the nervous system. During sleep, neural connections are rebuilt and strengthened, which directly impacts our cognitive function and learning ability. In fact, studies show that people who regularly get adequate sleep have better memory, concentration, and problem-solving skills.
Sleep plays a crucial role in improving our cognitive function. During sleep, our brain processes and consolidates information acquired during the day. These processes are crucial for learning and memory. Research shows that REM (Rapid Eye Movement) sleep—a sleep phase characterized by rapid eye movements—is particularly important for memory and emotional processing. REM sleep is associated with the transfer of information from the hippocampus to other areas of the brain, allowing for better understanding and assimilation of new information.
Furthermore, sleep affects our ability to concentrate and solve problems. When we get enough sleep, our brains are able to process information more effectively, and we are more focused and productive in daily tasks. Sleepless nights can lead to problems with concentration, impaired cognitive abilities, and difficulty making decisions.
Sleep plays a crucial role in regulating our emotions. During sleep, the brain processes and consolidates emotional experiences, allowing us to clear negative tensions and stabilize our well-being. Research shows that a lack of adequate sleep can lead to mood disorders such as depression and increased susceptibility to stress.
In fact, sleep plays a crucial role in regulating the hormones responsible for our well-being. When we sleep, our bodies produce melatonin, a sleep hormone that has calming and relaxing properties. Furthermore, sleep regulates levels of cortisol, a stress hormone. People suffering from chronic sleep deprivation are more susceptible to mood disorders and are at greater risk of developing depression.
Sleep plays a crucial role in our immune system, which is responsible for fighting infections and inflammation. During sleep, the body produces and releases various substances that strengthen our immunity. For example, cytokines, proteins responsible for fighting infections, are produced in greater quantities during sleep. Sleep deprivation can weaken our immune system, increasing the risk of contracting various infections, such as the flu or colds.
Additionally, sleep plays a crucial role in the wound healing process. During sleep, the body focuses its resources on tissue repair and cell regeneration, which accelerates healing and reduces the risk of infection. People suffering from chronic sleep deprivation may experience slower wound healing and difficulty with tissue regeneration.
Based on scientific research, we can clearly state that sleep plays a key role in our lives and is essential for our health and well-being.
This is a time when our body regenerates, our mind processes information, our emotions stabilize, and our immune system strengthens.
Therefore, it's important to ensure you get the right amount of sleep to fully benefit your health and well-being. Remember that sleep is not only a pleasure, but also a vital need for your body and mind.
Coronary heart disease. Shorter sleep (less than 7 hours per night) is associated with a higher risk of coronary heart disease (CHD).[9] Furthermore, a 2021 randomized Mendelian study examined gene variants associated with sleep duration, finding that short sleep duration (no more than 6 hours per night) increased the risk of coronary heart disease, high blood pressure, and heart attack.
What's more ?
Shorter sleep is associated with a higher risk of obesity. Sleep restriction has been shown to increase hunger and calorie intake; individuals who regularly slept approximately 6.5 hours per night spontaneously reduced their calorie intake by an additional 1.2 hours per night after initiating sleep.
Poor sleep quality and sleep problems are associated with a higher risk of Alzheimer's disease and cognitive impairment.
This may be related to the glymphatic system, a biological drainage system active during sleep that appears to clear the brain of beta-amyloid, a protein associated with Alzheimer's disease.
One meta-analysis found that every 1-hour reduction in nighttime sleep below 7 hours was associated with a 9% increased risk of type 2 diabetes.
Furthermore, one Mendelian randomized controlled trial found that genetically predicted insomnia was associated with a higher risk of type 2 diabetes.
Prospective cohort studies have shown that poor sleep or reduced sleep duration (e.g., less than 7 hours per night) is associated with a higher risk of bone fracture, possibly by increasing the tendency to fall.
Insomnia is associated with a greater risk of later developing depression.
In people with insomnia and depression, insomnia treatment has been shown to improve symptoms of depression.
So how can supplementation improve sleep quality?
We have several supplements at our disposal that have a real impact on improving sleep parameters.
You can find a whole article on our blog about the classic that is melatonin, so we will not focus too much on this supplement.
Today we will take a look at a few other products worth considering.
1. Saffron extract
Saffron extract, also known as "kitchen gold," has been used for centuries for its health benefits. Recent scientific studies suggest that saffron extract may have a beneficial effect on sleep quality. Here are three benefits of consuming saffron extract, supported by scientific research:
Studies conducted on people with difficulty falling asleep have shown that consuming saffron extract can provide benefits in this area.
One study published in the Journal of Complementary and Integrative Medicine found that supplementing with saffron extract for eight weeks significantly improved sleep quality in people with insomnia. They reported a shorter time to fall asleep and fewer awakenings during the night.
Sleep apnea is a condition characterized by repeated interruptions in breathing during sleep. Research suggests that saffron extract may provide relief from sleep apnea symptoms.
According to a study in Phytomedicine, people with sleep apnea who took saffron extract for eight weeks had a reduced number and duration of apnea episodes, as well as improved sleep quality overall.
Sleep plays an important role in mood regulation and mental health. Research suggests that saffron extract can improve well-being and reduce symptoms of depression, which may contribute to better sleep quality.
A study published in the Journal of Clinical Pharmacy and Therapeutics found that people with mild to moderate depression who took saffron extract for six weeks experienced significant improvements in mood and sleep quality compared to the placebo group.
2. Lemon balm
Lemon balm, also known as lemon balm, is an herb with a long history of use for its calming and relaxing properties. Scientific studies suggest that lemon balm extract may have a beneficial effect on sleep quality.
Lemon balm has long been used to alleviate difficulty falling asleep. A study in Phytotherapy Research found that consuming lemon balm extract can shorten the time it takes to fall asleep. Those taking lemon balm reported falling asleep more easily and quickly compared to the placebo group. Reducing the time it takes to fall asleep may be particularly beneficial for those with insomnia or difficulty falling asleep.
Lemon balm has calming and anti-stress properties that can help reduce symptoms of anxiety and stress, which often affect sleep quality.
Research published in "Nutrients" suggests that consuming lemon balm may help reduce anxiety levels and improve overall well-being. People who took lemon balm extract reported significant mood improvements and a reduction in anxiety symptoms, which may translate into better sleep quality.
Lemon balm can contribute to overall well-being and relaxation, which has a significant impact on the quality of sleep.
Studies show that lemon balm can act as a calming and relaxing agent, helping to reduce tension and stress. This effect can lead to easier falling asleep and more restful sleep. Lemon balm also has antidepressant properties, which can help reduce the symptoms of depression that often impact sleep quality.
3. Ashwagandha
Ashwagandha may affect the nervous system, including neurotransmitters involved in regulating sleep-wake rhythms, including melatonin. Research suggests that ashwagandha may act on GABA-A receptors in the brain, increasing their activity. GABA is a neurotransmitter that plays a role in relaxation and sleep induction.
Increased activity of GABA-A receptors may influence the regulation of melatonin secretion.
A total of five randomized controlled trials involving 400 participants were analyzed. Ashwagandha extract showed a small but significant effect on overall sleep (standardized mean difference -0.59; 95% confidence interval -0.75 to -0.42; I2 = 62%).
The effect on sleep was more pronounced in the subgroup of adults with diagnosed insomnia, treated with a dose ≥600 mg/day and treatment duration ≥8 weeks.
A study published in the Journal of Ethnopharmacology in 2019 conducted a meta-analysis of various studies on ashwagandha and sleep.
The results suggest that ashwagandha may help reduce insomnia and improve sleep quality. One possible mechanism of action is its influence on the regulation of cortisol, a stress hormone. Ashwagandha may reduce cortisol levels, which may contribute to relaxation and improved sleep quality.
Ashwagandha exhibits antioxidant and neuroprotective properties. Studies suggest that the bioactive components present in ashwagandha may protect nerve cells from oxidative stress and prevent neurodegenerative damage. Protecting nerve cells may contribute to improved nervous system function, including regulating sleep patterns and melatonin production.
Stress and anxiety can negatively impact sleep. Ashwagandha is known for its adaptogenic properties, which help the body cope with stress. A 2023 study published in Pharmaceutics suggests that ashwagandha may have a calming effect on the nervous system, reducing stress and anxiety, which contributes to improved sleep quality.
4. Lavender
Lavender is known for its calming and relaxing aroma, which may have a beneficial effect on sleep.
A 2017 study published in the journal Frontiers in Pharmacology suggests that lavender may improve sleep quality, especially in people with sleep disorders. Lavender's main components, linalool and linalyl acetate, have calming properties and may affect the nervous system, reducing tension and promoting relaxation. Lavender's mechanism of action involves modulating GABA-A receptors in the brain, which are responsible for regulating sleep and anxiety.
Another study published in the Journal of Alternative and Complementary Medicine in 2015 suggests that lavender may reduce the time it takes to fall asleep. This study found that inhaling lavender oil before bed resulted in a shorter time to fall asleep in participants. One mechanism of lavender's action in this case may be the stimulation of olfactory receptors in the limbic system, which promotes relaxation and facilitates sleep.
Lavender also has potential anti-anxiety and anti-stress properties that may influence sleep. A 2012 study published in the Journal of Alternative and Complementary Medicine found that inhaling lavender oil can reduce anxiety and improve mood in people with anxiety disorders. Its mechanism of action involves modulation of the nervous system, including increased secretion of neurotransmitters such as GABA, which has calming and relaxing effects.
Remember that sleep is just as much about ensuring the right conditions as it is about being quiet, having the right temperature in the bedroom, or having the room properly darkened, but a well-designed supplementation regimen combined with taking care of the environment in which we sleep can drastically improve the quality of our nightly regeneration.
Marek Fischer is one of the most highly regarded and respected nutritional consultants and trainers in Europe. He is considered extremely effective in the nutritional, sports, and business communities, yet also very demanding and uncompromising. His professional philosophy is: "Diet personalization is key. If you're looking for a trendy diet, go to Empik," which attracts motivated clients who value a truly personalized approach.
