The Power of Sleep

Posted by Sebastien Vanderlinden on

We all know the importance of a good night's sleep for feeling refreshed and energized the next day. But did you know that sleep also plays a crucial role in maintaining your physical health? In fact, research studies have consistently shown that quality sleep can have a profound impact on various aspects of your well-being, from reducing the risk of chronic diseases to enhancing athletic performance. In this article, we will delve into the fifth benefit of sleep – how it promotes physical health – and explore the scientific evidence behind it.

  1. Sleep and Weight Management: Quality sleep has been linked to healthy weight management, and several studies support this claim. In a study published in the International Journal of Obesity, researchers found that individuals who consistently slept fewer hours had a higher risk of obesity and weight gain. Lack of sleep disrupts the balance of hormones that regulate appetite, leading to increased cravings for high-calorie foods. Moreover, sleep deprivation affects insulin sensitivity and glucose metabolism, which can contribute to the development of diabetes and obesity.

  2. Sleep and Cardiovascular Health: Adequate sleep is closely associated with a reduced risk of cardiovascular diseases, such as heart disease and stroke. A study published in the journal Sleep analyzed data from over 3,000 adults and found that those who slept less than six hours per night had a significantly higher risk of developing hypertension. Another study conducted by the European Society of Cardiology revealed that poor sleep quality and duration were associated with an increased risk of heart failure. Consistent sleep deprivation can lead to elevated blood pressure, inflammation, and disruption of important cardiovascular processes.

  3. Sleep and Diabetes Prevention: Research suggests that maintaining healthy sleep habits can lower the risk of developing type 2 diabetes. A study published in Diabetes Care followed individuals over several years and found that short sleep duration and poor sleep quality were associated with an increased risk of developing diabetes. Lack of sleep affects glucose metabolism, impairs insulin sensitivity, and disrupts the balance of appetite-regulating hormones. These factors contribute to an increased likelihood of insulin resistance and the development of diabetes.

  4. Sleep and Immune Function: Sufficient sleep is vital for a strong immune system, helping your body fend off illnesses and infections. A study published in the journal Sleep analyzed the sleep patterns of over 22,000 individuals and found that those who slept less than seven hours were three times more likely to develop a cold than those who slept eight hours or more. During sleep, your immune system releases proteins called cytokines, which aid in fighting off infections and inflammation. Consistently getting quality sleep supports a robust immune response and enhances your body's ability to defend against pathogens.

  5. Sleep and Athletic Performance: For athletes and fitness enthusiasts, sleep is a crucial component of optimal performance and recovery. Numerous studies have shown the importance of sleep in athletic achievement. In a study published in the journal Sleep, basketball players who extended their sleep duration showed significant improvements in speed, accuracy, and reaction times. Additionally, a study conducted with swimmers found that extending sleep to ten hours per night resulted in faster sprint times and increased energy levels. Sleep promotes muscle recovery, repairs tissue damage, and allows for optimal coordination, all of which are vital for athletic performance.

The benefits of sleep extend far beyond feeling well-rested. Quality sleep plays a vital role in promoting physical health and preventing chronic diseases. Research studies consistently demonstrate the link between adequate sleep and weight management, cardiovascular health, diabetes prevention, immune function, and athletic performance. Prioritizing a good night's sleep is essential for maintaining your overall well-being and leading a healthier, more active life.

Remember, everyone's sleep needs may vary, but aiming for 7-9 hours of quality sleep each night can significantly contribute to reaping these physical health benefits.

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Understanding Your Body's Internal Clock

Posted by Sebastien Vanderlinden on

Our bodies operate on a remarkable internal clock known as the circadian rhythm. This intrinsic process governs various physiological and behavioral functions, orchestrating a 24-hour cycle that influences our sleep patterns, hormone production, metabolism, and more. In this article, we will delve into the intricate workings of the body's internal clock and explore the significance of the circadian rhythm.

What is the Circadian Rhythm? The term "circadian" is derived from the Latin words "circa" meaning "around" and "dies" meaning "day." The circadian rhythm is a natural, internal process that regulates the timing of our bodily functions in sync with the external environment. Acting as our internal timekeeper, it helps align our biological processes with the 24-hour day.

The Role of the Suprachiasmatic Nucleus (SCN): At the core of the body's internal clock lies a small region in the brain called the suprachiasmatic nucleus (SCN). Nestled within the hypothalamus, the SCN serves as the primary control center, responsible for coordinating the circadian rhythm. It receives input from specialized light-detecting cells in the eyes, allowing it to process information about light and darkness.

External Time Cues: The circadian rhythm responds to external time cues, primarily light and darkness. Exposure to light, particularly in the morning, helps synchronize and regulate our internal clock. Bright light signals wakefulness and energizes the body, whereas reduced light or darkness prompts the body to prepare for sleep.

The Role of Melatonin: Melatonin, a hormone crucial for regulating the sleep-wake cycle, plays a significant role in the circadian rhythm. The pineal gland, a tiny gland in the brain, secretes melatonin in response to darkness. Elevated levels of melatonin induce sleepiness and promote restorative sleep. Conversely, exposure to light, especially in the evening, suppresses melatonin production, keeping us awake and alert.

The Sleep-Wake Cycle: The circadian rhythm strongly influences our sleep patterns. It follows a predictable pattern where the body prepares for sleep in the evening. Melatonin levels rise, and body temperature decreases, signaling the onset of sleep. Throughout the night, we experience deep, restorative sleep. As morning approaches, exposure to light stimulates the reduction of melatonin production, while body temperature rises, promoting wakefulness.

Disruptions and Health Effects: Disruptions to the circadian rhythm can lead to various health issues and sleep disorders. Irregular sleep patterns, shift work, jet lag, and excessive exposure to artificial light at night can disrupt our internal clock, resulting in fatigue, insomnia, mood disturbances, and impaired cognitive function. Maintaining a consistent sleep schedule, minimizing exposure to bright light in the evening, and creating a sleep-friendly environment can help regulate and optimize our circadian rhythm.

Understanding the body's internal clock and circadian rhythm is essential for maintaining healthy sleep patterns and overall well-being. These intricate processes govern our daily biological functions, ensuring that our bodies operate in harmony with the external world. By respecting our circadian rhythm and making lifestyle adjustments to support it, we can enhance the quality of our sleep, boost our energy levels, and promote optimal health.

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Enhancing Sleep Quality

Posted by Sebastien Vanderlinden on

Getting a good night's sleep is crucial for overall health and well-being. However, many individuals struggle with sleep-related issues that can negatively impact their quality of life. Fortunately, melatonin, a hormone that regulates the sleep-wake cycle, has gained popularity as a natural remedy to improve sleep. In this article, we'll delve into the benefits of melatonin supplementation specifically in enhancing sleep quality, supported by scientific research.

  1. Understanding Sleep Quality: Before exploring how melatonin can enhance sleep quality, let's clarify what we mean by "sleep quality." It refers to the characteristics of sleep that determine its restorative and rejuvenating effects. Factors such as sleep duration, efficiency, latency (time taken to fall asleep), and the occurrence of disruptions during sleep all contribute to the overall sleep quality.

  2. The Role of Melatonin in Sleep Regulation: Melatonin is a hormone produced naturally by the pineal gland in the brain. Its production is influenced by light exposure and plays a crucial role in regulating the sleep-wake cycle. The release of melatonin increases in the evening, signaling to the body that it's time to prepare for sleep. Supplementing with melatonin can help improve sleep quality in several ways:

a) Reducing Sleep Onset Latency: Research studies have shown that melatonin supplementation can significantly reduce the time it takes to fall asleep, also known as sleep onset latency. A meta-analysis conducted by Ferracioli-Oda et al. (2013) reviewed 19 randomized controlled trials and found that melatonin decreased sleep onset latency by an average of 7.06 minutes compared to a placebo.

b) Enhancing Sleep Duration: Melatonin has also been found to increase total sleep time. A study published in the Journal of Clinical Endocrinology & Metabolism by Zhdanova et al. (2001) investigated the effects of melatonin on sleep quality in older adults. The researchers found that melatonin supplementation increased sleep duration and efficiency, leading to improved overall sleep quality.

c) Improving Sleep Architecture: Sleep architecture refers to the different stages of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep. Each stage plays a unique role in restoring and rejuvenating the body and mind. Melatonin has been shown to improve sleep architecture by increasing the duration of deep sleep and promoting a balanced distribution of sleep stages. A study published in the journal Sleep Medicine by Zisapel et al. (2010) demonstrated that melatonin supplementation increased the amount of deep sleep and improved sleep efficiency in individuals with insomnia.

Melatonin supplementation can be a valuable tool in improving sleep quality. By reducing sleep onset latency, enhancing sleep duration, and optimizing sleep architecture, melatonin can contribute to a more restorative and refreshing sleep experience. However, it's important to note that melatonin's effectiveness may vary from person to person, and it's always advisable to consult with a healthcare professional before starting any new supplement regimen.

Remember, achieving optimal sleep quality involves adopting a holistic approach that incorporates healthy sleep habits, a conducive sleep environment, and stress management techniques. Melatonin can be a useful aid in this journey, but it's essential to address any underlying sleep issues and develop a comprehensive sleep routine for long-term sleep improvement.

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7 tips to sleep better

Posted by Bold Commerce Collaborator on

1. Sleep in a colder environment


Your thermal environment especially your head and body is important factor that determines not only how easy you can fall asleep it also affects your sleep quality, whether you are overheating because of heavy blankets or clothes or just being in a hot room, they have all been shown to decrease slow wave sleep and REM sleep.

Your body temperature has to lower by two to three degrees F or 1.5 degrees Celsius. The cold actually helps your body produce melatonin, and your room should be below 70 degrees F, ideally between 60 to 68 degrees F (18.3 degrees Celsius), in order to encourage your body's natural melatonin production.


2. Take a hot shower or bath


When you take a warm shower at night, you help the natural thermoregulation process. During the shower, your body heats up thanks to the water. Then, when you get out of the shower, the water quickly evaporates from your skin and your body can’t hold on to the heat, cooling you down and signalling to your brain that it’s time to sleep.


3. Put away the clock


By simply having a clock showing how much you haven’t slept is not productive and can cause more stress.

Time monitoring is strongly linked to stress and lower sleep quality.


4. Avoid caffeine


You should minimise or avoid caffeine including any sugar drinks contains it, tea and also chocolate.

It can take as long as eight hours out fully so it is best to avoid them late in the day.

It is also worth avoiding eating too close to bed.


5. Exercise


Exercising and being physically tired can help you fall asleep faster, although working out two to three hours can keep you up longer so earlier in the day is better.


6. Relax before bed


Make sure you are actually relaxing before bed.

If you try to sleep when you are not tired you just won’t be ready to sleep.

Doing a relaxing activity an hour before bed like reading is the best way to get you in the mindset for sleep.


7. Get some sunlight


Make sure you are getting sun exposure during the day and minimising your light exposure during the evening.

It is important to get natural sunlight for at least 30 minutes a day to help condition your sleep schedule and promote tiredness.

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How is melatonin delivered in gummies?

Posted by Adam Barker on

How is melatonin delivered in gummies?

Melatonin is a natural hormone produced by the pineal gland which regulates sleep and wakefulness and can be used in supplements to regulate our bodies internal clock. There are several ways of taking melatonin, in the form of tablets and oils are mostly found on the market - but we’ve found a way to infuse this into a gummy for a great tasting supplement.

How is melatonin infused in the product?

This is all down to the production phases of our development. Oils and powders are infused into the gummy to not only give a great tasting product, but to ensure the core product is full of the vitamins, minerals, and hormones and natural colours and flavours to give the best possible results. 

What are the benefits of a gummy supplement?

Greater absorption of supplement - Most vitamin pills and supplements are best taken with meals or food - hard tablets are mostly wasted away due to its low absorption if you do not take with sufficient amounts of food, and if you take them alone with water, they may not digest as well and may cause nausea or heartburn. 

Our gummies are broken down better before reaching the stomach because of chewing and saliva, making them easier on the stomach, and may not need the same levels of food to digest and absorb all the vitamins and mineralsGummies can be taken with or without food, without any significant impact of absorption rates. 

Easier to swallowIf you have a hard time swallowing capsules or pills, our gummies are ideal. You won't have to experience the sometimes unpleasant taste of a capsule starting to dissolve in your mouth or suffer while you gag to swallow a pill. You can simply chew the vitamin and swallow, and water isn't required. Our gummies are flavoured to taste fruity and pleasant, so you’ll actually enjoy taking them. 

Who it is useful for?

Melatonin gummies are useful for those who find it difficult to fall asleep, as well as children who may have minor sleep problems. This can come in the format of just a pure inability to fall asleep, otherwise known as insomnia. There are also other sleep conditions for which melatonin gummies can help with, including delayed sleep phase syndrome (DSPS), rapid-eye-movement sleep behaviour disorder (RBD), and ADHD induced insomnia.

In rare cases, some people use melatonin gummies for other conditions, for example, Alzheimer's disease (refer to NCBI) or memory loss (dementia), bipolar disorder, insomnia caused by beta-blocker drugs, endometriosis, ringing in the ears, and even depression. It is also used to calm people before they are given anaesthesia for surgery.

More common uses for melatonin sleep gummies are for those that suffer from jet lag (and to even fall asleep on those loud planes!). It is also useful for those who work night shifts who find it difficult to naturally produce melatonin due to a lack of sunlight, and abnormal working hours meaning abnormal sleeping patterns. Our gummies have also been used by blind people to establish day and night patterns; melatonin gummies have such a range of benefits for a number of users due to its natural potency. 

To get your melatonin sleep gummies with 10% discount, click here and use the code YUMI10.
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