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10 things you should know about good sleep

Sleep encyclopedia

Knowledge about sleep

From the importance of sleep of our mind and body to the individual sleep phases and the interaction of energy and regeneration – with our sleep encyclopedia you are well informed about sleep.

Why good sleep is so important

Night shift for your body

Sleep is the time when you come to rest while your body works at full speed. At night, vital repairing and regeneration processes are stimulated in the body, they strengthen the immune system, lower the risk of heart attacks and strokes and increase performance.

People can even tell by your complexion how you slept: Cell damages are repaired, the important collagen fibres last longer and make your skin look firm and youthfully fresh.

However, the most important fact about sleep: It makes you happy!
Those who are rested are more balanced in their daily lives, less stressed and more creative. The learning processes supported during sleep, have an impact on the ability to solve problems and make good decisions.

What prevents you from sleeping

5 causes for bad sleep

Rolling around at night and waking up exhausted is something that probably everyone has experienced at least once. That is when you drag yourself through the day without energy. It is important to find the cause for your problems of falling asleep and sleeping through and to effectively fight them so that you can sleep better the following night.

Sleep problems can have mental causes, such as stress, anxiety and conflicts, or physical causes such as cramps, pain or menopause. Organic causes such as cardiovascular diseases should be ruled out immediately. Disturbed sleep patterns such as those resulting from shift work, jet lags or business trips increase susceptibility to sleep problems. And of course... noise, weather and the quality of your mattress, i. e. external factors, can also affect your sleep quality.

The good news: If you know what disturbs your nightly rest, you can develop a strategy for recuperative sleep.

Why we sleep increasingly worse

Sleep problems in a new light

More and more people sleep increasingly worse. The reasons for that are manifold. Of course, life has become more stressful and challenging. That does not make it easier to come to rest. And along with progressing technologies, something else has emerged which impedes our sleep: artificial light.

We are constantly exposed to it – whether in form of the TV, our smart phone or our laptop. We live where we work and we work where we live.
Artificial light is our trusted companion: day and night it tells our body that it is bright.

The sleep hormone melatonin, however, needs us to perceive darkness, in order to develop its effects of making us tired and helping our bodies fall asleep. So your First Aid for a restful night is very simple: Turn the lights off! Turn your sleep on.

 

WHAT IS MELATONIN?

Melatonin is a hormone which controls the day-night rhythm of the human body. Expert advice from Sven Werchan: Why do we sleep

Why so many people are affected

Become a night master with Night Master

Recovery, relaxation, relieve: Using the night for what it is supposed to be is challenging for many people.
They are not master of their own sleep even though they need it so badly.

Be it pupils and students who are under a lot of pressure and often study until late at night using digital media; or working people, shift workers and jetsetters who have to withstand a lot of stress, sleep unregularly and are often away on business trips; or even family managers who organise a lot of things and cannot just „turn off“ their heads for some time because they need to remember everything.

Retirees, who no longer do their regular work, often lose their rhythm – just as women in their menopause who suffer from unbalanced hormone levels on top of it. And last but not least: athletes. They have to resist high physical strains and urgently need to regenerate at night.

With LR LIFETAKT Night Master they all can become their own Night Masters.

Why we get tired

About the joy of being able to sleep

Once the happiness hormone serotonin is converted to the sleep hormone melatonin we can finally sleep. In order for that to function smoothly, several conditions have to be fulfilled.

The body needs a third teammate: the amino acid tryptophan, which is needed to form hormones, such as serotonin. A healthy diet supports the tryptophan metabolism whereas the stress hormone cortisol slows it down.

Once sufficient serotonin is formed, it is converted to melatonin in the centre of the brain by enzymes, which are influenced by light. This is why the melatonin level is 10 times higher during the night than during the day. We get tired, sleep soundly and wake up happy.

 

WHAT IS TRYPTOPHAN?

L-tryptophan belongs to the essential amino acids and cannot be produced by the human body, but must be absorbed through food.

Which stages of sleep do we undergo?

A High Five for good sleep

Healthy and regenerating sleep consists of 5 stages – whereas every stage has its own special task. Every sleep cycle lasts about 90 minutes and is repeated four to seven times per night.

The first stage is the sleep onset phase. The body relaxes, the brain calms down and our muscle activity decreases. The sleep is very light and superficial.

This stage is followed by the light sleep phase, which lasts about half of our entire time asleep. Pulse and respiration slow down, the body temperature drops and the body relaxes even more.

Pretty fast the medium deep sleep phase gives way for the deep sleep phase which is the most regenerating and, therefore, the most important sleep stage in physical and mental terms. The body is thoroughly relaxed and muscle and brain activities are kept to a minimum.

The last stage is the REM phase, i. e. the dream phase. REM is short for „rapid eye movement“ which is the result of dreaming intensely for a long time with the lids closed. Now, the brain processes information and emotional sensations. The muscular system is completely relaxed. This is a protective mechanism of the body, so that we do not imitate the movements we are dreaming of.

How our body regenerates at night

Let‘s start fresh

Our body is quite an ingenious system using every opportunity to regenerate and repair itself. Ideally overnight. Anyone who falls asleep feeling tired and exhausted at night can make themselves comfortable knowing that their bodies do their jobs.

The muscles recover for the next day as growth hormones are released actively regenerating the cells. Repair mechanisms are started, newly formed antibodies in the blood additionally strengthen the immune system which fights pathogens. Cell division of skin cells is speeded up which renews the skin making it firmer and more elastic.

A higher activity of enzymes at night boosts the repair processes in the DNA. Hunger and body weight, in turn, are regulated by neurotransmitters such as leptin, ghrelin and insulin.

The liver is the candidate for the „co-worker of the month“ award and works a double shift: during the night it sorts out and eliminates toxins and processes important nutrients at the same time.

For what? For you to be able to wake up refreshed and rested to start the new day. Fully repaired and regenerated.

How our mind regenerates at night

Sleep is clever

What does sleep do to the grey matter in our brain? Well, basically sleep repairs it. The amount of grey matter in the brain determines our individual mental strengths and weaknesses. Or simply put: the more, the better. Stress, for example, reduces the amount of cells.

The brain does some spring-cleaning every night. While we sleep, excessive junctions between neurons are eliminated in order to make room for new information. The brain basically flushes out molecular waste during the night, and lymph vessels located at our cranial base cart them off. In some cases, this function is reduced as people get older. This is called dementia.

Learning while sleeping – we often hear people say that. But is that really possible? The biochemical processes, which run smoothly as we sleep, help our neurons to be connected correctly. Acquired knowledge is anchored in our memory, unnecessary information is sorted out and eliminated. Night after night a somatic fitness programme strengthens our mental performance.

The interplay between energy and regeneration

Day and night in balance

When day and night are out of balance, we soon begin to feel stressed. That is what LR LIFETAKT is for. For a healthy way of life and more well-being. Our comprehensive solutions combine the latest scientific findings with the best nature has to offer.

For more energy during the day, MIND MASTER is a long-term support. It protects your body from oxidative stress and promotes the performance of mind and body.1 MIND MASTER EXTREME is a small energy boost for in-between with immediate effect.

In addition, NIGHT MASTER ensures effective regeneration during the night. It helps the body in the long-term to relax, fall asleep faster and to recover.2 Mind and body find the rest they urgently need to start into the new day with new energy. In balance with your cycle and well-being.

 

YOUR POWER DUO FOR DAY AND NIGHT

Recharge your battery at night with Night Master and increase your daytime performance and energy with Mind Master! The perfect duo for real masters.

Vitamin E helps to protect the cells from oxidative stress. Vitamin B12 contributes to a regular function of the nervous system.
2 Vitamins thiamine, niacin, B6, B12 and magnesium contribute to a regular function of the nervous system. Zinc contributes to normal cognitive function.

Each individual needs a different amount of sleep

Sleeping is in the DNA

Even though late risers are known to be sleepyheads, nobody actually chooses the amount of sleep they need. For example children sleep longer during their growth phase because they have to process more impressions and information. The older the person, the less sleep they need.

But whether we are short sleepers or late risers is in our genes. Recommendations as to the duration of our sleep vary according to the type. Late risers need at least 8 to 10 hours of sleep per night to feel good and strong. Their inner clock beats slower. As late risers usually need to adapt to social rules, such as waking up early to go to school or work, they permanently fight their own natural sleep rhythm. It is even more important for them to positively influence the sleep rhythm in a natural manner in the long term.

On the contrary, short sleepers only need 7 hours of sleep per night to be fit and rested. They need longer waking phases to get tired.