coffee

Drink coffee and sleep well

1. January 2018 von Redaktion Leave a Comment

An oxymoron? No, as often in life, timing is all that counts.

Coffee and stress

For many people, the morning coffee is essential. But, in the morning the natural production of cortisol is at its peak. Cortisol is also known as “stress hormone” and is especially released in the early morning hours. It supports waking up and our performance. Unfortunately, coffee in the morning boosts the cortisol release. But, this not increases your performance but your stress level and all its negative consequences. Furthermore, our sleeping process becomes disturbed.

You don’t want to give up your cup of coffee? Here are good news: from 09:30 a.m. on the cortisol level decreases. The perfect time for your coffee, cappuccino or latte macchiato.

Coffee and sleep need

During daytime, the level of the neurotransmitter adenosine rises in our brain. This process leads to the natural sleep need, increasing towards evening. When we lack adenosine, our sleep need as well as our sleeping quality are diminished. During sleep, our body breaks down adenosine.

Coffee inhibits adenosine production. So, to be able to fall asleep relaxed in the evening your espresso after lunch should be the last coffee of the day. Better bridge an eventual “early-afternoon-energy-slump” with inhaling fresh air at on open window and doing some stretching exercises.

How important is a regular bedtime?

How restorative one’s sleep actually is often depends on its quality. A regular sleep-wake cycle is essential for good sleep quality. However, our everyday life dictates our daily routine and therefore also our sleeping and wake-up times. Working hours, social obligations, family and leisure activities – all these factors influence how regularly we go to […]

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Back ergonomics in children: how heavy may a child’s schoolbag be?

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Sleeping in: Great potential for diabetics

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Are you drinking enough?

7. July 2017 von Redaktion Leave a Comment

Do you sometimes feel tired and worn out during the day? Are you suffering under head ache or dizziness? One reason might be lack of fluids. Experts agree that drinking is vital. But, how much fluids do we need per day?

Why do humans have to drink?

A human being consists of about 70 % of water. It is found in cells, blood, in the tissue and the lymphatic system. Water enables the metabolic process due to its function as means of transport and solvents. An optimal intake of nutrients, removal and excretion of waste products become possible. Furthermore, water is responsible for the regulation of our body temperature.

Our body loses fluids due to breathing, sweating and excretion. This loss is balanced by drinking. Now, when we don’t drink enough a lack of fluids arises. This impairs the function of our brain, kidneys, digestion, mucous membranes and eyes.

Symptoms of lack of fluids

Due to lack of fluids to following symptoms might occur:

Hunger and appetite
Tiredness
Dizziness
Concentration difficulties
Dry skin and mucous membranes
Chapped lips
Head ache

How much and how often should we drink?

On an average, an adult needs from 1.5 to 2.5 liters of fluids. About one liter comes with our food. The rest should be taken in throughout the day. Physical activity and warm days might increase the needed amount.

What to drink?

Best are water, mineral water, unsweetened herbal teas or diluted fruit- and vegetable juices. Avoid beverages containing sugar, coffee, alcohol and energy drinks. Hint: water belongs to the best thirst quencher. For more freshness and taste add herbs like peppermint or balm. Peppermint has a refreshing, cooling effect. Balm is calming and relaxing.

Imagesource: @deathtothestockphoto

Effects of stress trigger on our mental balance

13. April 2017 von Redaktion Leave a Comment

All humans have different stress triggers and different ways to cope with stress. The most common stress triggers are performance pressure, financial worries or the double burden job and family. Furthermore, deadline pressure, leisure obligations and high expectations of oneself are typical stress triggers.

Effects of stress triggers

Some effects of stress are irritability, exhaustion, and lack of resilience as well as sleep disturbances. Too much stress unbalances the mental balance. But, it is not necessary to use sedatives. A good amount of healthy sleep and several effective natural remedies have a calming effect on your nerves, too.

Natural remedies

Oat: Oat is nervine and the anti-stress-plant, per se. Furthermore, it improves sleep and amongst others, it contains a lot of iron and B-vitamins (hence nervine). Enjoy oat in your breakfast cereal, eat good old porridge, drink a cup of oat-tea, take a relaxing bath in a bath with added oat, make a poultice with oat, take herbal or homeopathic drops; there are countless ways to take advantage of the youngest of all types of grain.
Coffee: Coffee is component of several homeopathic combination medicines. Here, the coffee plant is used for symptoms caused by consummation of caffeine containing beverages like sleeplessness, unrest, dizziness and nervousness.
Rose root: Rose root originates from the arctic heights of Siberia. Like oat, rose root is adaptogenic, too. Rose root has a nerve-strengthening effect and cares for serenity. Furthermore, it increases the physical and mental performance and alleviates exhaustion and tiredness.
Valerian: Valerian probably is the most well-known “tranquilizer”. It is helpful when suffering under sleeplessness, unrest, irritability and anxiety. Furthermore, valerian is used with cramps and pain. Its fast relaxing and calming effect also cares for a physical and mental balance. Stress releasers are naturally prevented.

Imagesource: @deathtothestockphoto

Iron deficiency #4

1. March 2017 von Redaktion Leave a Comment

Effectively prevent iron deficiency

Iron deficiency belongs to the most common deficiency symptoms. In Central Europe, about every fifth woman in childbearing age is suffering under iron deficiency. Normally, iron deficiency can be treated easily. Here, a quick recognition of the symptoms plays a significant role. After diagnosis, you can look for suitable therapy in co-operation with your doctor.

The first step is to find out what lead to the deficiency. Competitive sport, unbalanced diet, high blood loss or a chronic disease might be reason for the deficiency.

Are you belonging to an iron deficiency risk group? If yes, it is advisable to have regular blood tests. Also, the ferric value ferritin can easily be verified in the annual medical check-up.

To assure that your iron reservoirs stay filled after a therapy note the following points:

Care for a balanced diet with iron containing food like amaranth, oat, red meat, pulses, greens like broccoli and chard, pumpkin seeds and linseeds.
Complete your meals with vitamin C. Vitamin C favors iron absorption.
Avoid black tea, coffee and dairies 30 – 60 minutes before a meal. They inhibit iron absorption.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @deathtothestockphoto

Instruction on proper power napping

8. September 2016 von Redaktion Leave a Comment

Instruction on proper power napping

A nap during the day enhances performance and cares for new power. To optimally take advantage of a power nap a short time to fall asleep is beneficial. Here, you can learn how to fall asleep easier and faster and how to wake up well rested after 10 to 20 minutes.

Choose the right time: The perfect time for a short nap is between 01.00 p.m. and 02.00 p.m. If you are napping too late (after 03.00 p.m.) your restful night-sleep might be disturbed.
Choose a comfortable seat- or laying-possibility: Principally, your power nap can take place everywhere. It only is important that your comfortable seat- resp. laying-possibility allows you to assume a comfortable posture. In the office, this might be your office chair, your parked car or – at home – your couch or bed.
You don’t have to waive your coffee after lunch: Enjoy your coffee after lunch with a clear conscience. The effect of the caffeine starts about after 20 minutes. The perfect timing for terminating your power nap.
Care for darkness: Darkness enables faster falling asleep. Try to darken the room where you want to power nap. Or use a sleeping mask.
Care for a pleasant background noise: If you belong to the people who need complete silence to be able to fall asleep, try earplugs. Otherwise, calm and relaxing music supports falling asleep.
Care for the proper room temperature: The ideal room temperature for healthy sleep is 61 ° to 64 °F.
Fall asleep quickly with relaxation techniques: Different relaxation exercises like Autogenous Training, Yoga or progressive muscle relaxation according to Jacobsen support faster relaxation and falling asleep.
Set an alarm clock: To avoid falling into deep sleep, set an alarm clock. After about 15 to 20 minutes you should wake up. When you practice power napping regularly you are going to wake up by yourself after this period of time and won’t need any alarm clock.
Stimulate circulation after waking up: Climbing stairs, drinking a glass of lemon water or stretching exercises – they all stimulate circulation and you will come alive faster.
Soak up the sun: Light signalizes your body that it is time to wake up. After a nap it therefore is advisable to shortly soak up the sun. If this is not possible a bright interior lighting with a high share of blue light can be helpful, too.

Like with most things in life the same applies for a successful power napping: exercise and regular “use” will lead to the best results!

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @SAMINA

The effect of coffee on our sleep

15. August 2016 von Redaktion Leave a Comment

The Boston Tea Party changed many things, the drinking habits as well. In 1773 the American drinking preference for coffee was born. But, unlike today, only well situated people were able to afford real coffee. Poorer classes drank a substitution in form of malt- and chicory-based-coffee – both contain no caffeine.

On the one hand, drinking coffee stimulates sociability (coffee break in the office, for example) on the other hand it serves to fight small “energy slumps”. The caffeine in the coffee is known to be a stimulant, it also stimulates the flow of thoughts and positively influences our short term memory.

But, there is a side effect to caffeine: it lowers the release of the neurotransmitter adenosine. Adenosine has a calming and soothing effect; as a consequence we become tired. A decrease of the adenosine level leads to a reduced sleeping quality and even to sleeplessness. So, caffeine-containing beverages might have a negative effect on your sleep, especially on a healthy, restful and above all bioenergetic sleep®.

Furthermore, caffeine influences our sleeping phases – the phases of deep sleep are reduced and REM-phases disturbed. Fewer deep sleep leads to insufficient physical recovery and people concerned won’t be sufficiently rested in the morning. During phases of deep sleep the immune system is strengthened. Thus, if we are having too few deep sleep we are more prone to banal infects like a cold, for example. Disturbances in our REM-sleep lead to irritability, diminished concentration and weakening of short term memory.

Depending on the sensitivity of an individual to caffeine, the effects are more or less severe. In case that the above mentioned disturbances arise try to avoid drinking caffeine containing beverages like coffee, black and green tea, cacao or energy drinks in the late afternoon and evening.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Image source: @deathtothestockphoto