While it is widely known that sleep is important for a healthy life, few people today are able to make it a habit to get a good night’s sleep in terms of both quality and quantity. In many cases, people find it difficult to get enough sleep due to their busy lifestyles, and in many other cases, poor sleep quality, such as difficulty falling asleep or shallow sleep due to daily stress, is also a problem. In this issue, we introduce “supplements that improve the quality of sleep!
CONTENTS
Sponsored by
What are the risks of sleep deprivation?
Sleep and health are so closely related that even one day of sleep deprivation is said to have an effect on the body, but what exactly are the risks associated with sleep deprivation? Here we pick up some of the negative effects caused by sleep deprivation.
Look for supplements that improve sleep quality.
Adverse effects of insufficient sleep (1) “Mental condition deteriorates due to increased stress “
Stress is often the cause of sleep deprivation in the first place, but lack of sleep can further increase stress levels . Increased stress levels can lead to irritability and difficulty in self-control of one’s moods, which can trigger relationship problems. In addition, some people may think that sleeping in on weekends is not a problem, but sleeping for long periods of time for only one day can cause a disruption in sleep rhythm. Once the sleep rhythm is disrupted, it becomes difficult to restore it to normal, so it is important to get good quality sleep with the same sleep rhythm every day.
(2) Adverse effects of sleep deprivation: ” Concentration and memory may be impaired.
Many of you may have experienced the head foggy, tired feeling the day after an all-nighter, but these are caused by the fact that brain fatigue was not removed due to lack of sleep. Accumulated fatigue can lead to poor concentration and memory, which not only leads to more mistakes at work, but in the worst case scenario can cause injuries or accidents. In addition, lack of sleep should be avoided, as it may also make it harder to feel motivated and reduce overall performance in life.
Negative effects of lack of sleep (3) “Decreased metabolic function may lead to skin problems and obesity.
Metabolism is said to be important for maintaining good health, and two of the most important metabolic functions are “metabolism,” which replaces old cells with new ones, and “basal metabolism,” which generates energy. Neither of these two is necessarily higher than the other, but if they are impaired due to lack of sleep, they can cause problems. For example, a slowed metabolism leads to rough skin due to a disrupted skin turnover, and a slowed basal metabolism leads to a decrease in calorie consumption, making it easier to become obese. For those who are concerned about their appearance, and especially for men who are doing muscle training, metabolism has a direct impact on muscle synthesis and fat burning, so they should be as careful not to lose sleep as much as they are about their training and diet.
What ingredients can improve sleep deprivation?
In order to improve sleep deprivation, it is necessary to make falling asleep smooth and deep sleep. Therefore, we have picked up some ingredients that can be expected to improve sleep and introduced them here. We hope that you will find it helpful in determining which ingredients are appropriate for you and in selecting a supplement.
Ingredients that improve the quality of sleep (1) “Melatonin
Melatonin is a hormone that regulates the body’s internal clock and is secreted from the pineal gland in the brain. The secretion of melatonin is mainly regulated by light, so it is important to reset the body clock by exposing the body to sunlight in the morning. After 14 to 16 hours of waking up, melatonin secretion increases and leads us to a state suitable for rest. However, if you lead an irregular lifestyle, your body clock will go haywire and melatonin secretion will decrease, making it difficult to fall asleep. Excessive stress and aging also decrease the amount of melatonin produced in the body, so it is a good idea to take supplements to replenish the body’s melatonin production. Incidentally, when using supplements, it is safe to start with a dosage of 1~2 mg. Melatonin is said to be a very safe and non-addictive ingredient, but the dosage and administration should be strictly observed.
Ingredient that improves the quality of sleep (2) “Glycine
Glycine, a nonessential amino acid synthesized in the body, is said to have the effect of improving the quality of sleep by regulating the temperature deep within the body. In other words, taking supplements containing glycine can be expected to make it easier to get into a good quality sleep. Generally, people feel sleepy when their body temperature drops, and conversely, they are more likely to wake up as their body temperature rises. If you have trouble falling asleep or awakening in the middle of the day, taking glycine will likely improve the situation. Although the daily requirement of glycine is not specified, approximately 1,000~3,000 mg per day is recommended based on supplement manufacturers.
Ingredient that improves the quality of sleep (3) ” Magnesium
The sympathetic and parasympathetic nerves are said to be involved in sleep. Before going to bed, the parasympathetic nervous system, which leads the body into a state of relaxation, should be made dominant and the body should be calmed down. Magnesium is useful in this situation. Magnesium is a mineral that, like calcium, plays a role in the formation of bones and teeth, but it also has the effect of calming nerves and relaxing muscles. It is also used in the body to synthesize melatonin and GABA, the stress-relieving component mentioned above, so there is no harm in taking it. Incidentally, the recommended intake of magnesium for an adult male is about 370 mg per day, but research has shown that the actual amount taken is about 250 mg, so why not try taking supplements to make up for what you cannot get in your diet?
2/2GO TO NEXT PAGE
