Original article in PDF

December 2013

Secrets of Sleep

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In our hectic time people tend to sleep less and less. The cycle of affairs and cares prevents you from going to sleep on time, but few people realize that chronic insomnia shortens life and reduces its quality, destroying the body from within. Many people don’t realize how important it is to have proper healthy sleep.

During sleep, all functions of the body are revitalized Inferior sleep leads to weakening of memory, hormonal imbalance, metabolic disorders, depression, weight gain and immune suppression. Before the discovery of electricity, people went to bed at sunset, and they followed instinctive biorhythms of the body predetermined by nature. Our biological clock (or circadian rhythm) has been tuned over thousands of generations to bring human physiology in line with the environment and nature. When we’re awake until late at night, we send incorrect signals to the body at a time when our internal clock is expecting sleep. Computers, TVs, and electric lights disrupt natural cycles by signaling about wakefulness. The brain stops the release of melatonin, which is not only a hormone, but also a powerful antioxidant. The brain normally begins to produce melatonin, the main task of which is to regulate sleep, at about 9-10 p.m. The body produces melatonin in the pea-sized pineal gland located at the base of the brain. It monitors the level of light during the day, and with the onset of darkness begins to produce melatonin, causing drowsiness.

 

Consequences of disruption

Our body actually has a number of internal clocks in the brain, lungs, the liver, the heart and even in the skeletal muscles They all promote the body’s work by regulating temperature and hormone production during sleep. Violation of the natural rhythm leads to suppression of the melatonin level, which makes us more vulnerable to diseases, not only cancer, but also other diseases that are no less dangerous (this is confirmed in a report of the American Medical Association). Disruption of the biological clock causes unhealthy appetite and, as a result, excess weight. When you are deprived of sleep, the body reduces the production of leptin, a hormone that sends signals to the brain about the body’s satiety. At the same time, the body increases the level of ghrelin, a hormone that causes hunger. This is what leads many people to overeat. Scientific studies have shown that in bodies of people who slept for about four hours for two days, leptin was reduced by 18%, and ghrelin was increased by 28%.

 

Melatonin is one of the most powerful antioxidants ever discovered. It destroys pathogenic molecules called free radicals at great speed. It does what most other antioxidants cannot do: it stimulates additional antioxidant enzymes that protect against everything from wrinkles to diseases. Aging and senile diseases are caused by cell death. The life of cells depends on their energy substations, namely mitochondria. If mitochondria are damaged, you can get Parkinson’s or Alzheimer’s disease and even cancer. By protecting mitochondria with melatonin, you can save millions of cells, which means longer life and youth. According to recent studies, melatonin can reverse the aging process, and destroy bad estrogens such as estrone and even estradiol. This is the main essence of melatonin.

  

Ways to Improve Sleep

Try to go to bed before 11 p.m. At this time, the body performs very important work on removing toxins and restoring the body. If you’re not sleep at this time, toxins return to the liver and are sent back to the circulatory system. Artificial lighting during sleep confuses the body, which can’t decide which chemicals to produce – those need for rest at night or for work during the day. Even a very small amount of light is enough to suppress the production of melatonin, so it’s important to keep the bedroom dark! Use thick curtains and close the bedroom door Wear a mask that doesn’t let light into eyes – a very simple and effective tool, especially when traveling. Get rid of all electronic appliances (a clock, radio, etc.). Avoid night lights. Try not to turn on the bathroom light at night, and, of course, turn off the TV and the computer. Don’t eat right before going to sleep, as the digestive process can disturb sleep. In addition, if you eat grains and sugar, it can lead to possible hypoglycemia, which can cause hunger and sleep disturbance. Avoid watching TV before going to bed. This stimulates the brain and disrupts the pineal gland, making more difficult to fall asleep. It’s even better to remove the TV from the bedroom. The same applies to reading. If you can’t give up reading before bedtime, choose relaxing and tranquil literature. Don’t drink alcohol. Although it seems to relax and cause drowsiness, the effect will be short-lived, and many people wake up after a few hours, unable to fall asleep again. Alcohol prevents the onset of the deep stage of rapid eye movement, when the body undergoes most of its healing.

 

Warning! L-tryptophan

L-tryptophan is the most heat-sensitive amino acid found in proteins. When food is heated, the body does not receive the required amount of this amino acid. L-tryptophan is a very strong aid against depression and anxiety. It is probably the most powerful of all natural amino acids. This amino acid alone can improve mood and wellness, as well as improve and restore sleep. Protein food is a natural source of tryptophan. Add bee pollen to your daily diet – it’s the best, most affordable and easily digestible source of protein. Microalgae, such as chlorella, stella-chlorella and spirulina, which are sold in all organic stores. Raw nuts and seeds. For example, pumpkin seeds (they are not a complete protein, but they contain a lot of L-tryptophan), chia seeds, hemp seeds and flax seeds (contain pure protein).

 

Alternative to Sleeping Pills

Over the past 10 years, the consumption of sleeping pills among children and teenagers has increased by 85%. 30-40% of children do not get enough sleep They go to sleep at midnight and get up at 6-7 a.m. My clients often wonder how long an adult has to sleep. And they’re very surprised to hear my answer! Most adults need 7-8 hours of night sleep with anormal diet and lifestyle. A child should sleep at least 8 hours at night, if not more. If you find it difficult to fall asleep, take a hot bath, shower or sauna 30-60 minutes before going to bed, the heat will have a relaxing effect. If you often wake up at night to go to the toilet, don’t drink any liquids for 2 hours before bedtime. If you already take antidepressants and sleeping pills, consider natural 5-HTP plant antioxidant produced from the seeds of Griffonia simplicifolia, an African tree. 5-HTP has long been popular in the treatment of insomnia and depression. This amino acid naturally increases serotonin production for better relaxation, tranquility, positive mood and stress relief and is an alternative to antidepressants. However, keep in mind that if the body has a low level of iron, the reaction to 5-HTP may be weak. There are also important components for serotonin production. These are vitamin B3 and vitamin B12, folic acid, magnesium and iron.