The Importance of Restorative Sleep for Health and Longevity, Part 2
Strategies for more sleep, better sleep and avoiding things that disturb sleep
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In part 1 of our three-part series on the importance of sleep, we have examined the basic aspects of sleep. We have investigated the various phases of sleep and their functions and have shown the far-reaching effects of lack of sleep on body and mind. These negative consequences include impaired cognitive performance, an increased risk of mental illness, and a variety of physical health problems. Our findings make it clear that a deeper understanding of sleep is essential to recognize its critical role in our holistic health and wellbeing.
In the second part of this series, we will look in detail at strategies to improve sleep and techniques to prevent sleep disorders. Prof. Günther W. Amann-Jennson will guide us through well-founded approaches and practical recommendations that make it possible to sustainably improve sleep quality. We will learn how factors such as sleep environment, dietary habits, stress management, and the use of digital devices influence our sleep. By making targeted adjustments in these areas, we can optimize our sleep hygiene to promote more restful sleep and support our health and performance in the long term. Look forward to valuable tips and proven methods to help you wake up feeling more rested and energized every morning.
Prof. Amann-Jennson, what practical and tactical options are there to improve our sleep (sleep duration, quality and consistency)?
As already mentioned, healthy and, above all, Bioenergetic Sleep® (= the highest possible form of physical-psychological-mental regeneration through biologically high-quality sleep) requires elementary key factors. This includes “sleep hardware”, which involves optimizing your own sleeping place in sleep biology, or using the one developed under my leadership SAMINA bed system. After years of research, this meets all known sleep biology, sleep medicine, orthopedic, bed climate, thermal and microcirculatory and electrobiological requirements for biologically high-quality sleep.
The SAMINA sleep-healthy philosophy offers numerous and unique “passive therapies” during sleep. This includes, for example, large-scale body grounding with the Lokosana® sleeping and grounding pad (medical device), which includes oxidative cell stress, which is one of the main causes of illness and premature death, compensates during sleep. At the same time, the extensive body grounding, which is electrophysically equivalent to walking barefoot, protects against sleep and health-disrupting electromagnetic fields (EMF) during sleep.
Sleeping in a full-body tilted position (SAMINA Gravitas®) can measurably improve not only sleep quality, but also regeneration quality and support a range of body and brain functions during sleep. At the same time, brain detoxification is improved, which can even protect against the dreaded Alzheimer's disease. The whole thing is complemented by sleep coaching and “sleep software” developed by me. This involves important daily influences such as daylight and sunlight, fresh air in nature, exercise, sleep-promoting nutrition and relaxation exercises to keep stress levels low.
Similar article: Getting a good night's rest: why restorative sleep is essential
Avoiding common mistakes that prevent many people from getting a good night's sleep
In fact, there are many ways in which people can negatively influence or even “destroy” their sleep. It starts with taking too little time during the day for regular exercise and relaxation. Sleep requires regular times to fall asleep and wake up and a sleep duration of around 7.5 hours per night. Here, the inconsistency usually becomes apparent very quickly and chronic lack of sleep is the “No. 1 health shark.” Most people invest far too little in their sleep. We sleep 120 full days a year and sleep requires sleep equipment that is optimal for sleep biology. Just as a professional athlete needs optimal sports equipment to perform at their best.
The use of polluted synthetic mattresses and bedding is not an ideal prerequisite for healthy sleep. Metal-containing mattress and sleeping systems also increase electrosmog at the sleeping place and distort the natural geomagnetic field, which is important for sleep.
Another common mistake is “sleeping in” on the weekend. We can only catch up on missed sleep to a limited extent, and “sleeping in” on weekends disrupts the rhythm of the internal clock. Eating or working in bed are also bad habits that blur the lines between sleeping and not sleeping. This can permanently disrupt the sleep process.
Another sleep disrupting habit is watching TV in bed. This disrupts sleep in a variety of ways, from the influence of blue light to often negative emotions before sleep and much more. Too much caffeine during the day and especially in the evening as well as too much alcohol also measurably disturb sleep. And of course, constant use of smartphones is also not good for sleep for various reasons, because it often leads to stress and the resulting increased stress hormone cortisol is not a good sleeping companion.
What do you think of sleep wearables?
For several years now, the market has been literally “flooded”. These include very useful developments that primarily support physical fitness. Even the regular measurement of Heart rate variability can be helpful to check the quality of regeneration and to keep the stress index within limits. When it comes to measuring sleep, particularly sleep phases, there are big differences between the individual products. Through comparative measurements, we found that most of the smartphone apps, fitness watches and wristbands offered sometimes differ by more than 30 percent from measurements relevant to sleep medicine. Of course, this is not a good basis for really being able to assess your own sleep.
In summary, it can therefore be said that an optimally designed sleeping place and conscious sleeping habits are essential for restful and healthy sleep. The innovative SAMINA sleep-healthy philosophy and its bed systems offer solutions to improve sleep quality and regeneration. It's important to avoid common mistakes that interfere with sleep, such as irregular sleep schedules, harmful sleeping environments, and adverse behaviors, such as watching TV in bed. Although sleep wearables can provide useful insights, you should be aware that they often provide inaccurate data. Ultimately, a holistic approach with sleep biology optimization and conscious sleep habits is the key to healthy sleep.
More information:
The new book by Prof. Günther W. Amann-Jennson “Einfach gesund schlafen”, IRSIANA Verlag, has been available in bookstores since May 2024.
References
Publiziert
14.10.2024
Kategorie
Health
In part 1 of our three-part series on the importance of sleep, we have examined the basic aspects of sleep. We have investigated the various phases of sleep and their functions and have shown the far-reaching effects of lack of sleep on body and mind. These negative consequences include impaired cognitive performance, an increased risk of mental illness, and a variety of physical health problems. Our findings make it clear that a deeper understanding of sleep is essential to recognize its critical role in our holistic health and wellbeing.
In the second part of this series, we will look in detail at strategies to improve sleep and techniques to prevent sleep disorders. Prof. Günther W. Amann-Jennson will guide us through well-founded approaches and practical recommendations that make it possible to sustainably improve sleep quality. We will learn how factors such as sleep environment, dietary habits, stress management, and the use of digital devices influence our sleep. By making targeted adjustments in these areas, we can optimize our sleep hygiene to promote more restful sleep and support our health and performance in the long term. Look forward to valuable tips and proven methods to help you wake up feeling more rested and energized every morning.
Prof. Amann-Jennson, what practical and tactical options are there to improve our sleep (sleep duration, quality and consistency)?
As already mentioned, healthy and, above all, Bioenergetic Sleep® (= the highest possible form of physical-psychological-mental regeneration through biologically high-quality sleep) requires elementary key factors. This includes “sleep hardware”, which involves optimizing your own sleeping place in sleep biology, or using the one developed under my leadership SAMINA bed system. After years of research, this meets all known sleep biology, sleep medicine, orthopedic, bed climate, thermal and microcirculatory and electrobiological requirements for biologically high-quality sleep.
The SAMINA sleep-healthy philosophy offers numerous and unique “passive therapies” during sleep. This includes, for example, large-scale body grounding with the Lokosana® sleeping and grounding pad (medical device), which includes oxidative cell stress, which is one of the main causes of illness and premature death, compensates during sleep. At the same time, the extensive body grounding, which is electrophysically equivalent to walking barefoot, protects against sleep and health-disrupting electromagnetic fields (EMF) during sleep.
Sleeping in a full-body tilted position (SAMINA Gravitas®) can measurably improve not only sleep quality, but also regeneration quality and support a range of body and brain functions during sleep. At the same time, brain detoxification is improved, which can even protect against the dreaded Alzheimer's disease. The whole thing is complemented by sleep coaching and “sleep software” developed by me. This involves important daily influences such as daylight and sunlight, fresh air in nature, exercise, sleep-promoting nutrition and relaxation exercises to keep stress levels low.
Similar article: Getting a good night's rest: why restorative sleep is essential
Avoiding common mistakes that prevent many people from getting a good night's sleep
In fact, there are many ways in which people can negatively influence or even “destroy” their sleep. It starts with taking too little time during the day for regular exercise and relaxation. Sleep requires regular times to fall asleep and wake up and a sleep duration of around 7.5 hours per night. Here, the inconsistency usually becomes apparent very quickly and chronic lack of sleep is the “No. 1 health shark.” Most people invest far too little in their sleep. We sleep 120 full days a year and sleep requires sleep equipment that is optimal for sleep biology. Just as a professional athlete needs optimal sports equipment to perform at their best.
The use of polluted synthetic mattresses and bedding is not an ideal prerequisite for healthy sleep. Metal-containing mattress and sleeping systems also increase electrosmog at the sleeping place and distort the natural geomagnetic field, which is important for sleep.
Another common mistake is “sleeping in” on the weekend. We can only catch up on missed sleep to a limited extent, and “sleeping in” on weekends disrupts the rhythm of the internal clock. Eating or working in bed are also bad habits that blur the lines between sleeping and not sleeping. This can permanently disrupt the sleep process.
Another sleep disrupting habit is watching TV in bed. This disrupts sleep in a variety of ways, from the influence of blue light to often negative emotions before sleep and much more. Too much caffeine during the day and especially in the evening as well as too much alcohol also measurably disturb sleep. And of course, constant use of smartphones is also not good for sleep for various reasons, because it often leads to stress and the resulting increased stress hormone cortisol is not a good sleeping companion.
What do you think of sleep wearables?
For several years now, the market has been literally “flooded”. These include very useful developments that primarily support physical fitness. Even the regular measurement of Heart rate variability can be helpful to check the quality of regeneration and to keep the stress index within limits. When it comes to measuring sleep, particularly sleep phases, there are big differences between the individual products. Through comparative measurements, we found that most of the smartphone apps, fitness watches and wristbands offered sometimes differ by more than 30 percent from measurements relevant to sleep medicine. Of course, this is not a good basis for really being able to assess your own sleep.
In summary, it can therefore be said that an optimally designed sleeping place and conscious sleeping habits are essential for restful and healthy sleep. The innovative SAMINA sleep-healthy philosophy and its bed systems offer solutions to improve sleep quality and regeneration. It's important to avoid common mistakes that interfere with sleep, such as irregular sleep schedules, harmful sleeping environments, and adverse behaviors, such as watching TV in bed. Although sleep wearables can provide useful insights, you should be aware that they often provide inaccurate data. Ultimately, a holistic approach with sleep biology optimization and conscious sleep habits is the key to healthy sleep.
More information:
The new book by Prof. Günther W. Amann-Jennson “Einfach gesund schlafen”, IRSIANA Verlag, has been available in bookstores since May 2024.
Experte
Referenzen
Publiziert
14.10.2024
Kategorie
Health
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