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Do your body a favor :)

How to get a good night sleep?😴✨

A very important factor – if not the most important – is the time schedule of your sleep:
The ideal time range for your sleep is usually between 10 PM - 7 AM.

The 10 PM – 7 AM (or earlier!) sleep range aligns closely with the body's natural circadian rhythms and maximizes the benefits of sleep, which is why it is important for overall health to get a good night sleep that takes 6-8 hours IN THE NIGHT!
Why? The circadian rhythm is designed to promote sleepiness in the evening and wakefulness in the morning. It is heavily influenced by light exposure, with melatonin production increasing in the evening and cortisol rising in the morning.

Why is this Time-Based (10 PM - 7 AM) sleep important? Let's find out:

- 10:00 PM – 12:00 AM: is the entry into NREM Stages 1-2 (WHAT IS NHEM STAGES?? - see the meaning below the line 😊):

  • What is happening: Body starts winding down, heart rate and breathing slows down, transition from wakefulness to light sleep accours quickly

- 12:00 AM – 2:00 AM: Deep Sleep Dominates (stage 3 of NHEM)

  • Peak of physical restoration: growth hormone release, tissue repair and immune system activity. Blood pressure drops and energy is restored, also brain detoxification is the most active during this period. 

- 2:00 AM - 4:00 AM: Balance Shifts from Deep Sleep to REM (see meaning below)

  • Less deep sleep and more REM periods begin. REM sleep periods lengthen with each cycle, build muscle.

- 4:00 AM - 6:00 AM: REM Sleep Peaks:

  • Brain is highly active – this is when dreaming is the most intense. Important for cognitive and emotional functions, with rapid eye movements and increased brain metabolism. Body remins mostly paralyzed to prevent acting out dreams.

- 6:00 AM - 7:00 AM: Light Sleep and Final REM Cycles:

  • Body starts preparing to wake: cortisol levels rise to promote alertness, heart rate and breathing increase slighly as you approach waking.

Want to become a morning person but you have difficulties with the time range?

Most of us do have a problem with it, don't feel alone, here are some advices that can help you:

1. PROCESS AND PRACTICE & PATIENCE! – Don't expect yourself from being an early bird from being a night owl. Step-by-step make your body get used to waking up early and go to bed early. Go to bed and wake up 15-30 mins earlier each night & morning until you reach your goal.

2. CONSISTENCY! – Only because it is weekend, if you want to reach your goal, do your body a favor and wake up early. You will thank youself later.

3. GOOD MORNING SUNSHINE! – Natural light in the morning is powerful signal that helps reset your carcadian rhythm. Spend at least 20-30 mins outside or near a bright window within an hour of waking up.

4. EVENING LIGHT! – REDUCE exposure to bright lights 1-2 hours before bedtime. Dimming lights signals to your brain that it's time to wind down. AVOID BLUE LIGHT MEANING PHONE SCREEN, LAPTOP SCREEN, TV SCREEN AND ANYTHING ELSE SCREEN – sorry to yell at you but it's really importante! Blue light suppresses melatonin production, making it harder to feel sleepy – no, blue light-blocking glasses cannot save you from everything:

  • - Whatever you are watching on your phone, TV, whatever device, your brain keeps being active and cannot relax. This stimulation can increase alertness, anxiety, or excitement, counteracting your body's efforts to wind down.

5. RELAX BEFORE BED TIME: try practicing relaxing activities like reading (BOOK), taking a warm bath or shower, gentle stretching or meditations for like 30 – 60 mins, send the signals to your body to "get ready, it is time to sleep".

6. NO CAFFEINE OR ALCOHOL! – Cafferine stays in your system for like 8 hours. Alcohol might make you feel sleepy buti t disrupts sleep quality and can cause early awekings.

7. SLEEP ENVIRONMENT: Keep your bedroom dark, calm, quiet. If necessary use earplugs (not airpods! - electromagnetic radiation!)

8. NO NAP DURING THE DAY! – Late napping can delay the production pf melatonin, the hormone that regulates sleep, making it challenging to feel sleepy at night (well, before 10PM), this disruption can prevent you from reaching the deep and REM sleep stages necessary for physical and mental restoration.

9. DON'T TURN OFF THE ALARM IN THE MORNING LIKE I DO LOL! – Put your alarm somewhere where you cannot reach it by your hand. Be wise in the night, take that phone somewhere far from your bed so 1) it will force you to get out of bed, which will be painful I know, but "no pain, no gain". 2) reduces exposure to electromagnetic radiation.

10) FIGHT FOR THAT BEDTIME ROUTINE! – It takes a few (2-4) weeks for your body to fully adjust to a new sleep schedule. Stick with the routine, even if it feels challenging, you can do it! You are stronger than your morning mind is that says "tuuurn off the alaaarm" – yes, will do when you got up from bed and started the day. Stay motivated and recognize your progress 😉

+1) After you got up from bed, go to oil pulling (see a below post), wash your face and do a face massage, - I usually do just a quick breakfast like granola so I get something fast and light into my stomach. Listen to a music or turn on your series, whatever you'd like to - just stay motivated! You can even move your body, get energized. In a few weeks, you will be happier than ever and even gonna thank yourself.

My dear introvert friends – PERFECT time for me time! No-one-is-up, just you and your thoughts. Ain't it sound like a dream? I know…

My dear muslim friends – perfect way to start a day with Wudu (washing hands, face, arms and feet to maintain physical and spiritual purity!) & Fajr (prayer before sunrise, a time of spiritual renewal and dedication to God "Allah" at the start of the day)

*NHEM (Non-Rapid Eye Movement) sleep:

  • stage 1. Light sleep, transition between wakefulness and sleep.
  • stage 2. Deeper sleep where body temperature drops, and heart rate slows.
  • stage 3. Deep sleep, also known as slow-wave sleep (SWS), where the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.

*REM (Rapid Eye Movement) sleep:

  • This is when most dreaming occurs. REM sleep is crucial for cognitive finctions like memory consolidation and mood regulation.

*Melatonin: a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms (24 hrs internal clock) and with sleep. Being exposed to light at night can block melatonin production

* Cortisol: a homone that helps you to get up and keep you awake.

How does coffee help when we're feeling tired?

The caffeine content of the coffee affects the brain and mind when we are feeling tired of sleepy.

How?

It is called adenosine blockade: adenosine is a neurotransmitter that promotes sleep and relaxation by binding to its receptors in the brain. When you're awake for a long time, adenosine levels increase, leading to feelings of tiredness and the urge to sleep. Caffeine works by blocking these adenosine receptors, preventing adenosine from binding and thus reducing the feeling of sleepiness. By blocking adenosine, caffeine promotes the release of other neurotransmitters like dopamine and norepinephrine. This leads to increased neuronal firing and a heightened state of alertness and focus. This can help you feel more awake and able to concentrate better on tasks.

BE CAREFUL: Consuming caffeine, especially later in the day, can interfere with your sleep cycle. It can make it harder to fall asleep, reduce the quality of sleep, and decrease the amount of deep sleep, leading to a feeling of tiredness the next day (and coffee may not even help 😬).


Why do you still feel tired or sleepy after drinking coffee (or tea)?

  • People who consume caffeine regularly can develop a tolerance. Their bodies adapt to the presence of caffeine, requiring higher doses to achieve the same effects. This adaptation can diminish the perceived impact of caffeine, even when tired.
  • Individual differences in brain chemistry, including levels of neurotransmitters and their receptors, can influence how someone responds to caffeine. Some people naturally have higher levels of stimulating neurotransmitters, making caffeine less noticeable.
  • Genetic differences in adenosine receptors can affect how caffeine interacts with these receptors. Some people may have receptors that are less sensitive to caffeine's blocking effects, making them less responsive to its stimulant properties.
  • When someone is extremely tired, the body's need for rest may outweigh the stimulating effects of caffeine. In such cases, caffeine may not be sufficient to overcome the intense drive to sleep.
  • Regular physical activity, stress levels, and sleep patterns can also modulate caffeine's effects. People with high stress levels or disrupted sleep may find that caffeine has less of an impact. Also nutritional status, hydration levels, and overall diet can influence caffeine metabolism and its effects. For example, a diet high in certain vitamins and minerals can impact how caffeine is processed.
  • The placebo effect can play a role. If someone believes that caffeine won't affect them, their perception might influence their actual experience. Conversely, if they expect a strong effect, they might feel more stimulated :) 

Did you know how hunger works?

There are six tastes recognized on the top of our tongue:

  • Astringent, bitter, salty, pungent, sour, sweet

Taste does more than helps us enjoy eating: it unlocks food's nutritive value and provides a spark for digestion. When the brain senses a need for energy and information, it sends hunger signals. As you eat, taste buds alert that you have ingested foods that provide energy and information. The six provide coded information about the meal's nurtritional content to your nervous system. Including all six at least every day, provides a natural guide to proper nutrition and also brings a feeling of satisfaction in eating. Without all six tastes in your diet the brain calls for more food because the body's nutritional needs are not satisfied - you keep eating, take in more and more calories yet remain malnourished.

  • Astringent: pomegranates, oregano, nutmeg, cranberries, cauliflower, red wine, etc.
  • Pungent: Chili peppers, mustard greens, onions, radishes, ginger, etc.
  • Bitter: cocoa, coffee, green tea, citrus peels, etc.
  • Sweet: Dates, coconut, strawberries, honey, etc.
  • Sour: Yogurt, vinegar, pickles, etc.
  • Salty: salt hehe 🤭 also alga, seafood, etc.

Resources: Rhonda Egidio PHD

Why oil pulling is highly recommended?

Start your day with one tablespoon of oil in your mouth for 10-20 minutes and then spit it out.

Why?

  • Oil pulling helps maintain a neutral pH and keeps particles from building up in the mouth.
  • Oil swishing pulls fat-soluble toxins out of tissues
  • DO NOT SWALLOW THE OIL, because it has accumulated toxins!
  • ALWAYS SPIT IT OUT!
  • Keeps mouth joints flexible, relaxing the neck and jaw, and moistening the skin inside and around the mouth.
  • Brings nutrients right to the mouth to build strong bones and teeth.

How's your daily 2 liters of water going?

You must know that drinking 2 liters of water a day is essential for our body to function properly, because 60% of our body is water, with the help of water, our body delivers the nutrients, vitamins, minerals necessary for healthy functioning to the cells, AND it gets rid of toxins. .

Hands up for those who find it difficult to drink 2 liters of water a day!

If you're struggeling with it just as much as I do, I have a few tips that have worked for me so far:

  • Try to drink 1 liter of water in the morning so that you can tick that 1 liter off of your day right away, from here it is easier to drink the other 1/more liter(s).
  • Drink from a transparent glass/bottle - it helps with motivation when you see how much is left.
  • Drink from a half/quarter liter glass, if you have time and energy and can pay enough attention to it, count how many more glasses of water you need to drink.
  • Boost your drink: as you can see on the picture, I usually add cucumber, lemon, or even raspberries to my water - plus minerals, vitamins and (I think) it looks cool ;)
  • If you don't want to drink water, drink tea - I drink dried fruit or filtered sugar-free fruit tea without added sugar - I highly recommend it :)