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Why is sleeping well so important?
Sleeping well is essential for our body. Suffice it to say that we spend about a third of our life sleeping.
The observable negative effects, not only on behavior but also on the health of anyone who has ever had sleep problems, are relevant.
It is also easy to deduce the positive effects of sleep on our body and, more generally, on our psychophysical well-being.
First of all, a good sleep quality has a positive effect on our nervous system. In fact, during the deep sleep phase (REM), our brain tries to “recharge” and performs a whole series of functions that will then be indispensable for the waking phase.
The respiratory and cardiovascular systems are momentarily put on “stand-by mode” during sleep. Reducing the duration of sleep and anticipating the time of awakening exposes our body to a greater risk of arterial hypertension and coronary heart disease.
Our hormonal systems also benefit from it: during sleep, the secretion of the “growth hormone” GH increases. This hormone is essential for the growth of children and adolescents, but also for the maintenance of a healthy physical structure in adults. .
Even the secretion of ghrelin and leptin, the two hormones capable of influencing the sense of hunger and satiety respectively, may be altered by an insufficient number of hours of sleep, causing us to take in more calories and thus exposing us to the risk of weight gain.
Finally, sleeping an insufficient number of hours is also able to affect the efficiency of our immune system, as, in recent studies, it has been associated with a greater risk of the onset of infections and inflammation.
How much do we sleep?
Age is the key variable that best explains the individual differences in terms of sleep quality and duration.
- Newborns sleep between 16 and 18 hours, throughout the whole day.
- Between early and second infancy there is a single episode of nocturnal sleep of about 9 hours.
- In adulthood, the duration of sleep stabilizes at an average of 7-8.5 hours per night.
Sleep, therefore, has its ways and times and what is most important for the health of our body is to respect them as much as possible so that they fall within the ranges described above. If sleep is no longer optimal, it is necessary to identify the causes and intervene on them as soon as possible.
Can’t sleep well? Here are the possible causes:
Sleep disorders affect many of us and most of the causes are attributable to an uneven lifestyle:
- Stress and messy lifestyle;
- Improper diet and altered bacterial flora;
- Taking tea and coffee or other exciting drinks before a night’s rest;
- Jet lag, due to adaptation to the new light/dark and rest/activity rhythms;
- Physiological causes, such as thyroid problems or menopause;
- Use of electronic devices (blue light) before sleeping;
- Inappropriate environmental and temperature conditions.
Say goodbye to insomnia: here are some of the best sleep aids
- Sleep is to be understood as a “clock”, we must remember to charge it and take care of its quality. This means, first of all, remembering to always go to sleep at the same time, so that the body will independently recognize our physiological sleep-wake rhythm.
- In terms of nutrition, it is always recommended to have a light dinner, rich in vegetables and legumes, a worthy source of protein but easy to digest.
- Exercise is very important, but it should be practiced during the day and not in the evening. In fact, if on the one hand, playing sport helps to mobilize our energies, metabolic stagnations and increases body temperature, on the other hand, it must be done at the right times, that is at least 2-3 hours before bedtime, in order to favor a more rapid relaxation and a lowering of the temperature, facilitating the night’s rest
- Devote oneself, during the evening hours, to relaxing activities preparatory to sleep: reading a book, for example, favors a change in brain waves, the mind calms down and the conscience relaxes; taking a hot bath, on the other hand, promotes vasodilation and allows a faster temperature excursion.
- As for the position to be maintained during sleep, physiotherapists recommend resting in the supine position (belly up), with a pillow under the knees, in order to ensure relaxation of the back muscles, and another one under the neck to support the cervical.
Phytotherapy and natural sleep aids
Phytotherapy, that is the use of plants or their extracts for health purposes, in particular to maintain or rebalance psycho-physical well-being, can really help us to reconcile sleep.
- Escholzia: plant belonging to the Papaveraceae family, useful for those who suffer from early awakenings and for those who do not benefit from sleep and wake up in the morning already tired;
- Linden: spontaneous hillside tree, whose leaves are used for their phytotherapeutic properties, acting as tranquilizers, relieving both tension and anxiety, inducing sleep;
- Passionflower: versatile plant with sedative and antispasmodic action, which promotes night rest, especially during stressful periods;
- Hops: plant generally used for its calming and sedative properties, also useful for counteracting irregular insomnia by producing soothing effects for the body;
- Lavender: rebalancing plant, useful in insomnia from anxiety and depression, characterized in the most acute forms by palpitation and tachycardia.
Even essential oils can represent a valid natural alternative in assisting sleep. In addition to their strong and characteristic smell, they can have a sedative, relaxing and stress relieving effect. The most commonly used oils are valerian, chamomile, cedar and lavender.
Melatonin is a hormone produced by our body, related to the problem of insomnia and early awakening, capable of promoting and regulating the proper functioning of the sleep-wake cycle.
Its production by our body, however, in addition to being influenced by ambient light (it increases in the dark), decreases with advancing age. This is why it must be constantly integrated to promote rest.
Melatonin is certainly one of the most used and known supplements in phytotherapy. Unlike some drugs, taking supplements based on Melatonin for sleep rarely leads to addiction.
Nature and science combined together to fight sleep disorders
PromoPharma® researchers have created AMINOVITA PLUS® Sonno Fast, a food supplement based on plant amino acids and Melatonin, which helps to counteract insomnia and promote relaxation and improve the quality of your sleep.
AMINOVITA PLUS® Sonno Fast contains:
- SleepComplex® based on L-Tryptophan: it is an essential amino acid, not synthesized independently by our body, contained in numerous foods such as cheeses, wheat germ, legumes, meat, fish.
Tryptophan is involved in numerous biochemical processes, including the production of Melatonin and Serotonin, known as “the feel-good hormone”.
Tryptophan therefore plays an important role in regulating the sleep-wake cycle.
Seven of the most studied and effective plant extracts have been included in the SleepComplexⓇ formulation to regain a physiological relaxation: Escholzia, Oats, Jujube, Hypericum, Linden, Hop and Uncaria.
- Melatonin: if taken just before going to sleep, at a dose of 1 mg (1 stick), it contributes to the reduction of the time required to fall asleep.
What can I take Aminovita Plus® Sonno Fast for?
- Insomnia or any other sleep disorder (difficulty falling asleep and maintaining a long sleep)
- Jet lag
- Night shifts
In the case of work shifts, it is always advisable to take Melatonin supplements half an hour before going to sleep, avoiding taking them on the days when the night shift takes place.
How to use:
We recommend taking 1 stick pack, as it is or diluted in 100 ml (about half a glass), just before going to sleep. Each stick contains 1 mg of Melatonin (the maximum recommended amount for a supplement), which contributes to the reduction of the time required to fall asleep.