Melatonin

Melatonin – the controversial miracle cure for sleep

2. December 2019 von Sylke Andermann Leave a Comment

In the US, melatonin has been a miracle cure for years, and can be found in many food supplements and sleep drinks. The hype regarding sleep hormones is increasing here too. The hormone is said to have not only a sleep-promoting effect, but also an antioxidant effect.

This boom is to be treated with great caution, as the actual effect of melatonin has not been sufficiently researched yet. In fact, melatonin is subject to medical prescription in Germany because even a small dose of artificially added melatonin can have major consequences for the natural sleep-wake cycle. More and more melatonin supplements can be bought in drugstores, usually in combination with medicinal plants such as hops, melissa or passion flower.

Melatonin – sleep’s guardian

Melatonin is a hormone which controls the day-night rhythm. Our body produces melatonin, mainly in the pineal gland in the brain. For this, our body needs serotonin – also a hormone – which is controlled by daylight. Small amounts of melatonin are also produced in the intestine and over the eye’s retina. However, the body needs darkness in order to produce melatonin. If too much daylight reaches the retina, this inhibits the melatonin production.

Melatonin docks on to certain binding sites in the brain and on to several immune system cells, and signals that it is time to rest. We get tired as a result of the rising melatonin level. In addition, several body-internal processes are set in motion: the blood pressure drops, as well as the body’s energy requirement and the body temperature. The hormone not only regulates the sleep-wake cycle, but also other important biological functions, such as the renal function.

At night, the melatonin level is up to 12 times higher than during the day. It reaches its peak between two and three o’clock a.m., slowly decreasing towards morning. However, the endogenous melatonin production decreases with age. This can lead to sleep problems and sleep disorders in old age. On dull and dark winter days, the melatonin level might even remain higher during the day. Winter depression, fatigue, and even sleep disturbances can be the result. People who suffer from these symptoms should therefore spend as much time as possible in daylight during winter, and consider a light therapy.

Melatonin as a miracle cure?

Stress, a hectic pace, lack of exercise, shift work, long-distance travel and time difference – all of these can affect the melatonin production and unbalance the natural rhythm of the body. Thus, it is hardly surprising that every third person in Germany suffers from sleep disorders. The hormone is praised by the various melatonin preparations to be a miracle cure, whether taken as a tablet, as juice or spray. By the additional intake of hormones, the disorder is supposed to be cured quickly. For many people racked by lack of sleep, the preparations are a true miracle cure. However, sleep experts sound an alarm here!

The intake of artificial hormones always means an intervention in the entire organism, including the consequences. Researchers at the Mayo Clinic (Rochester, USA) found that taking melatonin tablets, especially over a long period of time, may cause the following side effects: nausea, dizziness and headache. In rare cases, those affected even suffered from depressive moods, anxiety, trembling or low blood pressure.

Healthy tips: this helps you to fall asleep

Those who suffer from sleep problems should first of all take a closer look at their lifestyle and their sleeping environment: for sleep problems often result from an insufficient sleep routine or an unhealthy lifestyle.

Sports

During the day you should get sufficient exercise. This not only promotes fitness, but also contributes to a better sleeping behaviour. But beware: exhausting sports should better be done in the morning or afternoon, but not in the late evening.

Eat & Drink

If you eat a lot in the evening, do not be surprised if you find it difficult to fall asleep. Therefore, it is advisable to eat light meals in the evening. Avoid caffeinated drinks and green and black teas after the late afternoon.

Powernaps

Late powernaps can cause you to be wide awake in the evening. It’s better to powernap just after lunch and no later than 3.00 p.m.

Relaxation & Evening rituals

People often surf until just before bedtime. Better you don’t, because the body needs rest to be able to relax. Also, the blue light is considered to be activating and stimulating. Evening rituals, e.g. a relaxing bath, a walk or evening yoga encourage falling asleep and are an ideal evening program.

Bedroom

It’s best to create a pleasant atmosphere in your bedroom, as you will spend about a third of your time in this room – that is as much as a person sleeps in his life. So it’s even more important that you sleep on a comfortable and healthy bed. The SAMINA healthy-sleep products are ideal. They were developed in close collaboration with doctors and physiotherapists and contribute to the regenerative sleep experience.

Healthy bedtime treats

Currently, sleep promoting drinks are very popular. The SAMINA Night Drink is an ideal healthy bedtime treat. The drink is based on 17 different herbal extracts, various minerals and vitamins and is free of artificial melatonin. The sour cherry aroma gives the drink a fresh and fruity flavour. Many years of know-how and knowledge have gone into product development. The carefully selected ingredients ensure the necessary relaxation of body and mind in the evening. The natural melatonin production is supported and promotes restful sleep.

Source of picture: Fotolia

Severe and even dangerous consequences of too few sleep

25. June 2018 von Redaktion Leave a Comment

Already the German Physician Hufeland (1762-1836) quoted in a saying: “A human being ages during the day and rejuvenates during the night.” A true fact, since only during sleep – namely during deep sleep – our body is able to completely recover and even rejuvenate. Because, during the course of one year 98 per cent of our body cells become renewed during sleep. Healthy, restful and especially bioenergetic sleep provides your body with new power, vitality and balance. If you don’t get enough quality sleep you are going to feel exhausted, tired and sluggish.

Permanent lack of sleep makes us look tired and old. Furthermore it might trigger serious diseases. Therefore, healthy sleep is essential for you and your plans. We are sleeping about one third of our lives for a good reason! Each time, when you are in a phase of deep sleep your body uses the resting for regeneration of the organism, repairs damaged tissues, activates healing processes, organs and cells are supplied with metabolic fuels and old or diseased cells are replaced by new and healthy ones. These processes also become visible in your skin: after a restful night your skin is rosy and smooth, your complexion is glowing. This is because, the moisture depots under the skin are refilled during sleep.

Production of hormones during sleep

Sleep regulating hormones circulate in our blood. Before sleep onset, for example melatonin is released. The so-called sleeping hormone makes us tired and is responsible for a lot of positive physical effects: it supports memory performance, has a life-prolonging effect and strengthens your immune-system. While sleeping, your body also enhances production of growth hormones which support growth of muscles, cartilage and bones. At the same time, they support reduction of fat reserves. Growth hormones are only released during deep sleep, thus increasingly from 11.00 p.m. to 03.00 a.m. In the early morning hour, the body prepares for waking up: the production of the stress hormone cortisol becomes increased.

Severe consequences of sleep debt

The average amount of sleep needed ranges from seven to eight hours per night. Population surveys clearly show that we go to bed too late and have to get up too early. Inevitably, this leads to a chronic sleep debt. Amongst others, this is due to a lack of positive attitude towards the importance of sleep – ultimately, a question of personal life- and sleeping-culture. Sadly, this development leads to a more or less frequent lack of sleep. Many people underestimate the health risk of sleep debt. In a nutshell: lack of sleep is fattening, makes stupid and sick. US-studies prove, that the life expectancy of people with bad sleep is shorter.

Test series with test persons who had to learn vocabulary revealed that consistent lack of sleep makes stupid since memory performance becomes decreased. Just to remind you: learned things – hence knowledge – gets finally memorized during sleep! So, if you lack deep sleep you are going to forget much faster. During REM-sleep especially motoric skills like driving, playing piano, sports etc. are processed and solidified. Only when you have sufficient REM-sleep you will experience training progress.

Bad sleep might lead to overweight

You’d like to pay attention to your body weight and your shape? Better care for sufficient sleep! During nighttime, we easily do twelve or more hours without any food – something that is hard to achieve during daytime. Astonishingly, during the night our energy consumption is insignificantly lower than during the day. The reason why we still don’t need any food in the night is the hormone leptin which is inhibiting appetite. Once the sleep is interrupted, the sensation of hunger returns. Reason is the opponent of leptin – the hormone ghrelin which is taking over while we are awake. One reason why sleep disturbed people try to compensate their discomfort with a visit to the fridge. Furthermore, we tend to eat fat and unhealthy food when we have too few sleep.

Trends, visible in practice. Because, the modern, stressed human being tends to fewer sleep. During the last 25 years, we’ve lost about one hour of sleep. With catastrophic effects. A tiny example: more and more people suffer under diabetes type II. Unfortunately only the delivery of insulin is set, a change in lifestyle remains unconsidered. But, it is decisive that people concerned adept their lifestyle to their disease. Regarding this, the importance of sleep got proved in a study of the University of Chicago.

Too few sleep might be dangerous

161 participants suffering under diabetes type II had to write down their actual amount of sleep. And how much they subjectively would have needed. Furthermore, they had to evaluate their sleeping quality on the basis of 19 points. Subsequently, their HbA1c value was tested. This is a blood value stating the average blood sugar level of the last three months. A low value between four and six points reflects a healthy blood sugar balance. The result of the study: participants with too few sleep were not able to keep their blood sugar level permanently constant. So, diabetics not only should have sufficient sleep but should also improve their sleeping quality by sticking to a regular sleep-wake-rhythm.

Too few sleep might lead to a poor blood sugar value and a poor ability to react

Even three hours lack of sleep per week increases to blood sugar level by 1.1 points, as the study showed. This example reveals that the sleep duration has a big impact on our health. Especially risk groups – in our example diabetics – should care for sufficient sleep. Seven to eight hours are perfect.

But, not only is our health at risk. Too few or bad sleep also increases the risk of accidents in traffic and/or at work. Scientists found out that lack of sleep clearly reduces the reaction of drivers – it might be compared with the reaction of a driver with a blood-alcohol level of 1.0.

So, the decisive factor is and remains sleeping quality. A good sleeping quality only is achieved by sufficient and restful sleep.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845795/

http://journals.sagepub.com/doi/abs/10.1177/0956797616659930

https://www.dasgehirn.info/handeln/schlaf-und-traum/lernen-im-schlaf

https://www.bmj.com/content/349/bmj.g6125

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

http://www-news.uchicago.edu/releases/07/071231.sleep.shtml

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/

Imagesource: @Shutterstock

Hormonal change in early summer

7. May 2018 von Redaktion Leave a Comment

We’ve just managed to adapt to the change from winter- to summertime and finished struggling against spring fatigue. And the next physical challenge is already knocking on our doors: in early summer, days are getting longer, the temperatures rise and still: numerous people suffer under tiredness, listlessness and fatigue. But why?

With the entry of warmer temperatures our physical processes change – always according to the same scheme: outside, it is becoming warmer, our blood vessels widen, the blood pressure decreases. This possibly leads to head ache, lack of concentration, listlessness, bad mood or heavy legs. During winter, the level of the happy-hormone serotonin decreases. Serotonin is produced in our brain and depends on natural daylight. Now, since the days become longer in spring the increasing solar radiation leads to a downright “hormonal boom”, the depleted serotonin stock has to be recharged. On the other hand, the release of the sleeping hormone melatonin is postponed, since it needs darkness.

This chaos in our body needs a lot of energy, we get tired and listless. Furthermore, due to the change in our hormonal balance, often, the sleep becomes worse, too. You just can’t sleep well, although you’re tired. If you pay close attention to your sleep now, you can effectively counteract this situation.

Helpful tips:

During the transition period of early summer, indulge in more sleep than usually. If possible, take a powernap of about 20 minutes during lunchtime.
Overcome yourself and take hot and cold showers in the morning. Always end with a cold shower.
Spend as much time as possible in fresh air, do sports, eat light meals two to three times per week – best, with a lot of fresh fruits and water.
Check your bedroom and your sleeping situation. Does your sleeping underlay ensure best rest? Is your bedding content made of natural materials like sheep wool which, by the way, cares for a dry and warm bedding climate at any time of the year?
Before going to bed, try some snacks easy to digest. Like food containing tryptophan, like chicken or fish, combined with carbs that contribute to calming of the brain. Hence, they positively affect sleep, too.

Imagesource: @Fotolia

Bedroom furniture

16. June 2017 von Redaktion Leave a Comment

You are waking up at night and keep tossing and turning. Falling asleep seems impossible. One reason might be your bedroom furniture resp. your bedding. Actually, your bedroom is meant to be a place of rest and relaxation. But, more often the bedroom serves as living room and study as well. This might be one possible reason for your sleep disturbances.

Bedroom furniture and things you should think about

Technical devices

Focus on rest and relaxation in your bedroom. Technical devices like tablet, smartphone and TV do not belong into your bedroom. Electric and electromagnetic appliances create artificial fields that negatively affect our brain as well as our nervous- and hormonal system. Furthermore, these devices have a high share on blue light. Now, artificial fields and blue light negatively influence production of the sleeping hormone melatonin. Hence, disturbances to fall asleep and to sleep through arise.

Color selection in your bedroom

Care for the proper color selection in your bedroom. Not every color supports restful sleep. Colors like red, orange and purple are activating and should be avoided. Colors like green and blue on the other hand have a calming and relaxing effect.

Sleeping system

When choosing a sleeping system, be careful that the components match perfectly. That means, that slat frame, mattress and the toppings have to meet the expectations of orthopedic lying. Furthermore, it is advisable to use a sleeping system consisting of natural materials (like untreated wood, sheep wool, cotton).

Covers

Also, pay attention to suitable covers. Here, especially sheep wool combined with natural cotton are advisable. These materials support a dry-warm bedding climate which contributes to restful sleep. Just like the perfect room-climate of 61° to 64° F.

Pillow

The perfect pillow cares for relief and relaxation of the neck muscles. Like this, tensions in the neck and shoulder area can be prevented.

Imagesource: @fotolia

Cool-white-lamps recreate daylight

29. June 2016 von Redaktion Leave a Comment

How do different color temperatures effect our mood and our daily rhythm? Which light suits which area of life?

The color temperatures of the surrounding light are called warm white, neutral and daylight white or cool white. Warm white light creates a relaxing feel-good atmosphere. Neutral white light is ideal for a general basic lighting while daylight white light is stimulating and activating for sports and for office work.

The color temperature of light is measured in Kelvin. The higher the color temperature the cooler and more bluish is the effect of a light source. The lower, the warmer and more pleasant the light source seems. The warm and yellow light temperature of a candle, for example, has only 1.500 Kelvin. A 40-Watt-light-bulb reaches about 2.700 Kelvin and is called warm white. Neutral white is for example a halogen lamp with 3.400 Kelvin. Now, the color temperature of cool-white-lamps are called daylight white resp. with very high wattage cool white. These lamps are very similar to the daylight. The light color of cool-white-lamps is known from neon tubes.

Now – which light is best where?

Cool-white-lamps: As mentioned above, cool-white-lamps suit well for working places. Due to their motivating and awakening effect they enable concentrated work. The light of the cool-white-lamps is very bright and has strong contrasts (computer screens, for example). When working with such a screen you should stop doing so in the late afternoon and care for a warm lightning to initiate an “inner end of work”. Cool-white-lamps inhibit the production of the sleeping hormone melatonin. This supports work but it should be avoided in the evening and night to prevent sleep disturbances.
Warm-white-lamps: Warm-white lamps or lamps with a yellowish light with lower wattage produce a cosy light atmosphere. The light color has a comfortable warm effect on our body like dusk, for example. Thus, relaxation and melatonin production are stimulated. When spending two to three hours in this light you are ready to fall asleep. Preferably use warm-white-lamps in the bathroom, as well. When going to the bathroom at night you won’t be disturbed by a bright light. In case you need a brighter light for putting on the make up or for shaving, place this light directly at your mirror.

It is a known fact that people who are constantly exposed to the cool-white-light of neon tubes more likely suffer under sleep disturbances. Meanwhile, in nursing and retirement homes lamps with color temperatures suitable for the course of the day are used.

At home you are able to easily create the suitable lighting: use a reading light, a floor lamp or a desk lamp.

Image Source: @Hotel Alpin Juwel

Disturbances to fall asleep? Sleeping through disturbances? Waking up too early? Check your stress level

25. May 2016 von Redaktion Leave a Comment

Our body and his hormonal balance are just like a musical instrument: the better tuned the more beautiful the instrument sounds resp. the better the body works! And especially for sleep the hormonal balance is from utmost importance. On the one hand, sleep depends on the right interaction of the hormones and on the other hand certain hormones are only released during sleep.

Melatonin and Serotonin

The sleeping- and protection-hormone is produced in our pineal gland. Electromagnetic pollution and light – even only dim-light – inhibit melatonin production and therefore are an absolute sleep disturber.

Serotonin – also called the “happy-hormone” – has a big influence on our well-being since it positively influences our mood. But, it also influences our cardiovascular- and our central-nervous-system as well as our gastrointestinal tract. Being a precursor for melatonin it also influences our sleep.

Somatropin

Somatropin is important for the growth of bones and muscles and therefore called a growth-hormone. It is especially produced during deep sleep. Furthermore, in adult age the appropriate somatropin-content influences fat reduction and blood circulation.

Ghrelin and Leptin

These two hormones are connected with sleep due to their time of release. The appetite-suppressant leptin is only released during sleep. As soon as we wake up, the “appetizer” ghrelin takes over.

Now, how are all these hormones connected with stress? Simply because of cortisol – our stress hormone. The higher our stress level, the more cortisol gets released.

Cortisol

Cortisol is counteracting melatonin. Therefore, falling asleep and sleeping through becomes difficult. Is the cortisol level too high, our body hardly reaches phases of deep sleep – hence, somatropin release is reduced. Furthermore, cortisol acts like an appetizer, similar to ghrelin. But, to be able to fall asleep relaxed and quick resp. to be able to easily wake up a balanced relationship of ghrelin and leptin is decisive.

An increased stress level automatically increases physical tension, especially our neck is reacting sensitively on increased pressure and stress. An orthopaedical sleeping underlay cares for relief that is necessary for relaxation. The proper pillow offers the necessary anatomical and orthopaedical support for the sensitive neck-region. The newly developed SAMINA Soundlife Sleep System^® supports the degradation of the stress hormone and provides the perfect attunement of body, mind and soul for sleep.