How do you recognize a melatonin deficiency?

Only with enough restful sleep will you have the strength to achieve all your goals. If you do not reach the required level of your sleep hormone due to a melatonin deficiency, this can prevent you from rising above yourself in the long term. Read all about how to detect and correct a melatonin deficiency here. How do you recognize a melatonin deficiency? Sleep is one of the most important factors when it comes to improving your performance and concentration. Your sleep is heavily dependent on your sleep hormone melatonin. If there is a deficiency, this can result in signs of restlessness [1] [2], a poor stress response, insomnia and waking up too early in the morning. Try our SLEEP products now What causes can a melatonin deficiency have? Why your melatonin level is not at the level you need for a quiet night can have individual reasons. Often, however, the imbalance can be attributed to lifestyle. What you can do to avoid developing a melatonin deficiency in the first place is explained below. Are certain groups of people particularly frequently affected by a melatonin deficiency? The causes of a melatonin deficiency can be different. The following factors can play a role: Blue light in the evening [4]: ​​Artificial light with a high blue light component (460-480 nm wavelength) reduces the release of melatonin. Especially the light from smartphones, computers, and televisions can, therefore, contribute to a melatonin deficiency. Time changeover/jetlag [3]: Flying through different time zones or even the annual changeover of summer and winter time can measure up your biorhythm. The production of melatonin is only slowly re-synchronized and adapted to the new time. Shift work: Frequent switching between different working hours (sometimes early, sometimes late) can unbalance the biorhythm. Caffeine: If you consume caffeinated beverages such as coffee, tea, or energy drinks too late in the day, the caffeine contained in them can affect the production of melatonin. Caffeine has a half-life of about four hours (the time your body needs to excrete 50 percent of the caffeine). Therefore, it is recommended to enjoy such drinks only in the morning. Alcohol: Alcohol has an unfavorable influence on your biorhythm. Alcohol also seems to make you more sensitive to external stimuli and makes you sleep worse overall [5]. Age: From the age of 40, your body produces only 60% of the amount of melatonin compared to the youth. {{widget type="egproducts/list_productbyid2" product_id="185" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} What are the possible signs of a melatonin deficiency? The signs of a melatonin deficiency can be very different and are often so unspecific that it is not immediately clear whether a deficiency or another cause is responsible for it. In general, if you often feel restless and unrecovered in the morning, this could be a sign of insufficient sleep, possibly caused by a melatonin deficiency. How can a melatonin deficiency be detected? Your melatonin level can be determined by saliva tests. Your blood is not necessary for this, which makes the test quite relaxed. Can a melatonin deficiency be detected with a test? With the help of various examination protocols, you can determine whether you have a melatonin deficiency or are in the green zone. A melatonin test can also be carried out easily at home using various melatonin test sets. The sample is then sent to a laboratory and you can see the results online within a few days. In this way, you can find out whether you actually have a melatonin deficiency. Alternatively, in case of doubt, a sleep physician is, of course, available to help you. What effects can a melatonin deficiency have? Melatonin is your sleep hormone. Accordingly, the symptoms of melatonin deficiency are mainly related to your sleep and fatigue. Typical consequences of a melatonin deficiency could be Concentration problems and brain fog Daytime Tiredness Reduce stress in road traffic Chronic exhaustion How to remedy the melatonin deficiency One thing first: You cannot swallow a healthy lifestyle like a supplement and then everything will be fine. Melatonin supplements can support you, but they are no substitute for restful sleep and should be combined with good sleep hygiene. If you lead a balanced, conscious, and healthy lifestyle and have a relaxed relationship with stress, you will rarely experience a melatonin deficiency. However, as everyday life is not always perfect, here are some valuable tips for healthy sleep hygiene: Avoid artificial light after sunset by installing a blue blocker app on your smartphone, for example, Twilight for Android & Night Shift for iPhone. For the computer the app F.Lux is suitable. The best way to protect yourself in the evening is to wear blue blocker glasses. Your bedroom should be prepared for an undisturbed night. Fresh and cool air lets you sleep optimally. Dark curtains block out the bright daylight in the morning so that you are not woken too early. Regular bedtime has an influence on the synchronization of your biorhythm. Therefore, try to adopt a routine that suits your needs. Conclude your working day with a short diary entry: What are you thankful for and why was it a beautiful day? This keeps your motivation up and reduces stress. {{widget type="egproducts/list_productbyid2" product_id="154" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} Make it easier to fall asleep with SLEEP melatonin capsules You want to support your sleep in the evening, even though you may not have a melatonin deficiency? Thanks to SLEEP with melatonin you finally fall asleep faster. 1-2 capsules before bedtime can be enough to help you get to rest more quickly in the evening so that you are fit again in the morning for all tasks of the day. SLEEP melatonin spray for your individual melatonin dosage If capsules are not for you, then SLEEP MELATONIN SPRAY your best alternative. The spray is quickly absorbed through the oral mucosa. 8 sprays correspond to the same dosage as two capsules of SLEEP (1 mg melatonin). You can also dose the spray individually. Your Take-Home Message: Your sleep is dependent on your sleep hormone melatonin. If melatonin is not available in sufficient quantities, ie if you suffer from a melatonin deficiency, signs of restlessness and poor sleep can occur. Avoid artificial, blue light in the evening, finish the working day mentally, and reduce alcohol in the evening to a minimum to support your sleep. Try our SLEEP products now INDIVIDUAL CERTIFICATES: [1] Sun H.; Gusdon, AM et al. (2016) Current opinion in Lipidology. Vol. 27, No. 4, p. 408-413. Effects of melatonin on cardiovascular diseases: progress in the past year. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4947538/ ] [2] Zukiswa, J.; Lecour, S. (2018) Frontiers in Physiology. Vol. 9, p. 528, Cardiovascular Benefits of Dietary Melatonin: A Myth or a Reality?. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5967231/ ] [3] Erren, T.C.; Falaturi, P. (2010) Deutsches Ärzteblatt international. Vol. 107, No. 38, p. 657-662, Shift work and cancer: the evidence and the challenge. [ https://www.ncbi.nlm.nih.gov/pubmed/20953253 ] [4] West, K.E.; Jablonski, BW (2011) Journal of applied physiology, Vol. 110, No. 3, p. 619-626, Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. [ https://www.physiology.org/doi/full/10.1152/japplphysiol.01413.2009 ] [5] Udoh US.; Valcin, YES. et al. (2015) Biomolecules, Vol. 5, No. 4, p. 2504-2537, The Molecular Circadian Clock and Alcohol-Induced Liver Injury. [ https://www.mdpi.com/2218-273X/5/4/2504 ] Remember Remember

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18 Minutes

Buying melatonin - what you should be aware of

You want to buy melatonin and are still wondering what to look out for? Here you can find out everything about the effect, use, and dosage of the sleep hormone. Sleeping is one of our natural basic needs and one of the most important levers when it comes to improving our own performance. Healthy sleep not only increases your performance but it also automatically strengthens your immune system. Our sleep hormone melatonin plays the most important role when it comes to sleep. In this article, you will, therefore, learn what melatonin is exactly, what effect it has on your body and where you can buy melatonin in Germany without a prescription. Try melatonin products now Table of contents What is melatonin? How does the sleep hormone work in your body? The circadian system - how your biorhythm works Why sleep is so important for your health Use melatonin as a natural sleep aid Does melatonin help with jet lag? Dosage and side effects: What should I watch out for when taking melatonin? For which occupational groups is melatonin interesting? Where can I buy melatonin? Hack the melatonin levels naturally Conclusion Sources 1. What is melatonin? Melatonin is a natural sleep hormone that is produced from the feel-good hormone serotonin. The so-called pineal gland in your brain is responsible for this. The sleep hormone naturally controls your day-night rhythm and ensures that you get tired in the evening and fall asleep and wake up again the next morning. The production of melatonin is controlled by light or by the absence of light, ie darkness in the evening and at night. Your natural melatonin level therefore automatically rises as soon as it gets dark outside and reaches its peak at night between midnight and 2 am. During this time deep sleep occurs simultaneously. After that, your melatonin level drops again, the brighter it gets outside and the light falls on your eye. So you wake up the next morning and are fit and ready for the next morning. Take-Home Message #1: Melatonin is a natural hormone that is produced in the pineal gland in your brain and controls your day-night rhythm. Melatonin makes you tired in the evening and is responsible for how quickly you fall asleep or not. {{widget type="egproducts/list_productbyid2" product_id="154" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 2. How does the sleep hormone melatonin work in your body? A study by the Department of Brain and Cognitive Sciences in Cambridge could prove two important effects of melatonin. 1] On the one hand, it can lead to a reduction in the time it takes to fall asleep. Especially the evening struggle to finally fall asleep is familiar to many. No matter how tired you are, your thoughts cannot be turned off and sleep just won't come. If this sounds familiar to you, taking melatonin might be interesting for you. On the other hand, the researchers also gained initial insights into the importance of a consistently high melatonin level at night. A good and natural melatonin level is therefore essential for falling asleep and therefore for your sleep. 3. The circadian system - how your biorhythm works But let's start from the beginning again: Our natural sleep rhythm is evolutionary and has hardly changed for 1000 years. Put simply, you sleep because the two hormones melatonin and cortisol alternately set the tone in your body. The concentration of the stress hormone cortisol is highest in the morning at around 7 am As an antagonist to melatonin, cortisol allows you to stay awake during the day and decreases steadily over the course of the day. In the evening the level of the sleep hormone melatonin in the blood rises, which makes you tired and makes it possible for you to fall asleep. The human being follows a built-in rhythm that adapts to light and darkness and follows a built-in 24-hour clock. Hormones rise and fall for one reason only: they are dependent on light. This 24-hour clock also called "circadian rhythm", influences the release of many other hormones in addition to sleep, which in turn regulate your immune system, blood pressure, mental performance and much more. Moving in harmony with this natural cycle is not only extremely important for a good sleep! Attention, now it gets even more complex: This cycle is controlled by another hormone, the so-called happiness hormone "serotonin". Serotonin is the preliminary stage of melatonin and is, therefore, the basis for the sleep hormone. At the same time, this is where the first hack for you comes into play. You can influence the amount of serotonin in your body! Your serotonin level can be pushed by a lot of sunlight, for example. This suggests that people who bask in the sun more often can fall asleep better. Some scientific studies, such as those conducted by the American Academy of Sleep Medicine, show the first signs of this. [2] Further research on the subject is essential to make a reliable statement. The circadian cycle is also a potential explanation for the emergence of winter moods. Since we often do not get enough sun or vitamin D in winter, the level of serotonin, commonly known as the feel-good and happiness hormone, is reduced. How the sleep mechanisms work is now clarified. But what does the antagonist cortisol do during the day? The "stress hormone" has a much too bad reputation because it is involved in regulating your health and physical performance. In simple terms, it can be considered a natural caffeine shot. It makes you get out of bed in the morning, makes you awake and alert. Take-Home Message #2: Your body can produce melatonin from serotonin in the evening. First scientific papers show The more sunshine you get during the day, the higher your serotonin level can rise, which also correlates with the production of the sleep hormone melatonin in the evening. Therefore, try to spend your lunch break outdoors or to cycle or walk to work. This helps you to clear your head for a short time and, indirectly, to sleep better in the evening.   4. Why sleep is so important for your health Most people find sleep an annoying waste of time and try to save as much time as possible. Because during the day the real achievements are made and you really experience something. Do you agree with that? Then think about this: While you sleep, your body performs miracles. It's not about staying in bed as long as possible, it's about good quality sleep. Our sleep quality can be measured, for example, on the basis of REM (Rapid Eye Movement) phases, as well as the proportion of deep sleep phases. The quality determines whether you wake up full of power or whether you wobble around overtired with edges under your eyes. Numerous studies carried out at Oxford University prove the positive effect of sufficient REM sleep on brain function, metabolism, and the immune system. [3] But if you suffer from a deficiency, you are no longer yourself. After only 24 hours without sleep, up to 6% less glucose reaches your brain and your prefrontal cortex. This is important for thinking and decision-making processes as well as for social interaction. If you sleep too little, you become dulled and make the wrong decisions. During sleep, the most important information of the day is sorted, stored and your brain is reset, so to speak. Without the nightly regeneration, you will never be able to perform at full capacity, because good sleep is your natural energy boost. Data from an American sleep-tracking company showed that a lack of sleep can also have much worse physical effects in the long term. [4] Are you beginning to understand why good sleep is so important? It's good and it gets much better. Your sleep or the hormone melatonin, which is responsible for your sleep-wake cycle, can be easily "manipulated". Take-Home Message #3: A long-term lack of sleep can make you ill and upset your metabolism. Your thinking ability decreases and you start to make wrong decisions. 5. Use melatonin as a natural sleep aid To combat difficulties in falling asleep, many people resort to melatonin to shorten the time they fall asleep. Melatonin is not a sleeping pill, but a natural aid to falling asleep. Even those who have to turn night into day, ie work at night or suffer from jet lag after long-haul flights, often rely on melatonin as a dietary supplement. According to current case law, individual special manufacturers in Germany are allowed to sell their melatonin preparations as dietary supplements with a daily dose of up to 1 mg, while in the USA even higher doses are available. Does this make German products worse? On the contrary! Particularly exciting: A metastudy from the US elite university MIT has been able to confirm the positive effect of melatonin in low doses on sleep. [5] In addition, Prof. Richard Wurtman and other scientists and researchers examined a total of 17 studies on the subject of melatonin. The result was an incredibly important finding for every biohacker: Small doses of 0.3 mg to 1 mg of melatonin administered orally are particularly effective and can help to reduce the time it takes to fall asleep, thereby ensuring a good night's sleep and a better feeling in the morning. Higher doses of melatonin, on the other hand, appear to be counterproductive. Higher US doses go beyond the body's natural melatonin production and can even make your sleep worse. According to Prof. Wurtmann, doses of 0.3 to 1 mg are therefore the better doses. The intake of too much melatonin could cause undesirable side effects. The background is that the natural melatonin production starts approx. 60 minutes before going to bed, increases constantly and decreases again strongly approx. 90-180 minutes before waking up. A higher supplementation of the hormone with eg 5 mg speeds up this process so that one wakes up earlier and the perceived recovery suffers. Discover melatonin products Take-Home Message #4: The intake of melatonin as a dietary supplement is permitted in Germany according to current case law up to 1 mg per daily dose. Melatonin can reduce the time to fall asleep.  6. Does melatonin help with jet lag? Many people buy melatonin, the natural sleep aid because it can help relieve subjectively perceived jet lag sensations. Especially on long-haul flights and the resulting time difference or even for shift workers who often have to work at night, the normal sleep-wake rhythm gets out of step. The consequences can be problems falling asleep, irregular eating habits and concentration problems. Jet lag can, therefore, have an effect on general performance. In order to understand more precisely how jet lag can be alleviated under certain circumstances, one must first know something about the inner clock of the human being. The so-called circadian rhythm regulates all important processes of the body within 24 hours. Jet lag can disrupt melatonin production so that many people are awake while they normally want to sleep. Taking 1 mg of melatonin can help you fall asleep faster if your melatonin level is too low. {{widget type="egproducts/list_productbyid2" product_id="185" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}} 7. Dosage and side effects: What should I watch out for when taking melatonin? If you decide to buy melatonin (eg in the form of dietary supplements), you should pay attention to a few more things. The natural sleeping pill should always be taken about an hour before going to bed so that the melatonin can develop its full effect. We recommend not to exceed a low melatonin dosage of up to 1 mg. As described above, the results of research indicate that especially low doses can achieve better effects than too high doses. The good thing about this natural sleep-inducing substance: If you only take up a small amount of melatonin, no side effects are to be feared. However, if taken at the wrong time or at too high a dose, melatonin may have the opposite effect. Children and pregnant women (including those who are breastfeeding) should not take the capsules. 8. For which occupational groups is melatonin relevant? The natural sleep-inducing agent can be taken in various forms. Melatonin is available as tablets to suck or capsules to swallow or as a practical spray. It is interesting for all those who have to struggle with an irregular sleep-wake rhythm due to their job. Especially shift workers who get into a kind of permanent jet lag due to their job are affected. These include: Nurses Doctors Pilots Stewardesses Police officers Taxi driver Truck Drivers Pilots and stewardesses have to work under extreme conditions on long-haul flights, for example. Especially the large time difference and the required performance during a night flight, when the body is actually adjusted to sleep, can disturb the sleep rhythm in the long run. This is also the case for another occupational group for which the intake of melatonin can be interesting. Shift workers, such as hospital staff, not only have to cope with the night work but also with extreme stress, while always remaining fully resilient. Sufficient sleep at night is therefore elementary. Taxi drivers are also affected. If you get tired behind the wheel, you quickly risk not only your own life but also that of many others. Therefore, it is extremely important for taxi drivers to be fully efficient during the night (their "working day") and to fall asleep quickly during the day (their "night"). For all these occupational groups, who have an irregular work rhythm or have to work at night, taking melatonin can be helpful to combat sleep problems in the sense of difficulty in falling asleep. The same applies here. The small doses of 0.3 to 1 mg of melatonin are already effective and should, therefore, be considered. Discover melatonin products 9. Where can I buy melatonin over the counter? The purchase of melatonin tablets is possible in Germany without a prescription in the form of food containing melatonin. However, in Germany, melatonin as a drug is only available on prescription at 2 mg and only for patients with a prescription from a pharmacy. Among the over-the-counter melatonin, products are BRAINEFFECT SLEEP with melatonin. As sleep experts, we are one of the first companies to sell melatonin in Germany. Why? We believe that 1 mg of melatonin in combination with sleep tips is the most effective way to fall asleep and therefore to get a good night's sleep. SLEEP contains 1 mg of melatonin per daily dose, plus other plant substances. This makes it one of the food supplements that can be purchased without a prescription. SLEEP is safely produced and controlled in Germany. It contains no animal ingredients. Therefore it is 100% vegan. BRAINEFFECT HACK: You don't want to take melatonin tablets or capsules but rather dose your sleep individually? Then our innovative BRAINEFFECT SLEEP SPRAY with melatonin is your opportunity to dose melatonin individually. The mouth spray supports you to switch off your head in the evening and to fall asleep better with melatonin. Both products are tested and on the Cologne List. Therefore, many top athletes and clubs use both products. Try melatonin gummies Try melatonin spray 10. Hack the melatonin levels naturally We now know that your melatonin level determines how long you can fall asleep and therefore how much you can sleep. In Germany, you have the possibility to take melatonin as a dietary supplement up to 1 mg per daily dose without a prescription. You can also boost your natural melatonin production in the pineal gland of your brain. As an organic grower, we recommend that you always combine both approaches, as products are not always successful without changing your evening routines. With the following three tips you can improve your sleep and chop your melatonin. 1. Eliminate light sources and use blue blockers Lights out is the motto. Did you know that your skin contains light receptors that send signals to your brain? That's why it's not enough to wear a sleeping mask that covers your eyes. It is best to sleep in as dark a room as possible. Studies by Harvard University have shown that the level of melatonin in the blood can be up to 50% lower when you sleep in a bright room. Definitely not recommendable and certainly not relaxing! Are you still reading the latest news in bed and watching a series on your laptop? You'd better make sure that you don't expose yourself to artificial blue light for at least an hour before going to bed. The blue light is stimulating and wakes you up. Another study by Harvard University found that devices in the bedroom that emit the blue light can disrupt the sleep-wake rhythm and reduce the number of REM phases. [6] The blue light inhibits the production of melatonin and promotes the production of cortisol. It makes the feeling of tiredness disappear and makes sure that your sleep time increases. Don't risk falling asleep because of blue light, but use Blueblocker or just reach for a book again. You can also find out more about blue light in our sleep guide. 2. When to sleep and not for how long If you want the best quality, good sleep possible, you should make sure you go to bed early. The so-called "King's Sleep" is available between 10 pm and 2 am This is the time when the most beneficial hormones are released - in other words, the hormone melatonin is most concentrated during this time. In research, it is assumed that the royal sleep is a natural function of nature to adapt to the rhythm of light and dark. When it gets dark on earth, our body tends to go to sleep thanks to its internal clock. Your eyes will close and you'll get lazy. Directly after falling asleep, the release of the growth hormone somatropin is highest. It positively influences the regeneration of your body cells. The King's Sleep ensures that you will have real power again the next morning! 3. Eat smarter, sleep better Eating and a good night's sleep are related because stomach and intestines are not only there to digest your dinner. About 30 different neurotransmitters are emitted in the intestines, about the same number as in the brain. Did you know that 95% of your hormones are produced in the intestines? That's why the digestive tract has been given the name "the second brain". In addition to the many neurotransmitters, the intestine can produce one in particular: melatonin. And that is many times more than the brain! For an optimal production of melatonin, your intestine must be doing well and the colonization of your intestine with good intestinal bacteria is important. You can achieve this through probiotics or through the right diet. The more natural and richer food is rich in vitamins, the better for the balance of your intestines and therefore for a restful sleep. Foods that contain melatonin include pistachios and cherries. However, it is also important when you eat. If we eat late and, above all, eat a lot of carbohydrates before going to bed, the insulin level rises massively. A study by Sydney University shows that about four hours before going to sleep, large amounts of carbohydrates should no longer be eaten, otherwise there is both an increase in the time it takes to fall asleep and a reduction in REM phases. [7] Take-Home Message #5: Whether light, sports, food or time, there are plenty of options to improve your melatonin production. The changes are not necessarily huge. However, every small improvement can make your sleep time improve step by step. Give it a try and test sleep as the secret ingredient for more power and performance! Discover our sleep products now 11. Conclusion Melatonin is naturally involved in your sleep and controls your day-night rhythm. It is formed from serotonin. This means that if you spend more time outdoors during the day and produce more serotonin, it will help you produce more melatonin in the evening. Your sleep quality can be measured by your REM phases. Poor sleep and lack of sleep reduce your overall thinking ability. 1mg of melatonin per daily dose is available and can help reduce the time it takes to fall asleep. Higher doses can even have a negative effect on your sleep. Melatonin is especially interesting for people who have a disturbed day-night rhythm due to shift work. 12. Sources [1] http://www.pnas.org/content/91/5/1824.short [2] http://www.forbes.com/sites/daviddisalvo/2013/06/18/to-get-more-sleep-get-more-sunlight/#53d82bf61da2 [3] http://www.fastcodesign.com/1663126/infographic-of-the-day-so-what-if-you-dont-sleep-enough [4] http://www.ncbi.nlm.nih.gov/pubmed/14715839 [5] http://news.mit.edu/2005/melatonin [6] http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side [7] http://ajcn.nutrition.org/content/85/2/426.full {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}

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7 Minutes

Cortisol - Declare was on the stress hormone

Are you constantly on edge, with a racing heart and no longer able to sleep at night? If yes, an excess of the stress hormone cortisol might be responsible for this condition. Here, we show you what cortisol is and how you can counteract the effects of the stress hormone. Cortisol does this to your body Cortisol is a primary stress hormone, which is released from your adrenal cortex whenever you experience stress. If you are chronically under stress, the hormone is released continuously by your body. A chronically elevated level of cortisol is very harmful for your cognitive and physical health and for your well-being. In the short term, however, the release of cortisol is very helpful and serves as a form of protection for your body. In combination with the other stress hormone, adrenaline, the two hormones perform many important tasks in your body. For example, in stressful situations, they prepare you to be at the top of your game. The hormones also help the brain to utilize glucose as a source of energy. In short, cortisol serves to improve your performance. If you have to perform well in a challenging situation, first the stress hormones noradrenaline and adrenaline are released in a rapid burst. This is followed by the release of cortisol. The combination of these hormones increases your heart rate, blood pressure and has many other effects. Essentially, cortisol activates you in demanding situations. So far, so good. The situation with the stress hormones becomes problematic only if you are chronically under stress and cortisol is being released permanently. This is because too much of the hormones can lead to a wide range of physical and psychological illnesses. An excess of cortisol is associated with hereditary diseases, high blood pressure, insomnia and malfunctions of the immune system. Chronically elevated cortisol levels are especially problematic for your brain. In such cases, the hormone damages areas in the hippocampus, the part of the brain which is responsible for learning and memory processes. A study conducted by the Department of Biological Sciences at Stanford University discovered that neuron cells get "overstimulated" by cortisol, which leads to their early aging. The generation of new neuron cells in the brain is also affected adversely. In the study, subjects with an excess of cortisol experienced issues with memory loss and had difficulty concentrating.¹ What chronically elevated cortisol levels also bring with them are sleep problems and a markedly reduced sleep quality. This is because too much cortisol does not let you fall asleep in the evening and at night it leads you to a situation where you are in a constant state of alertness. In this way you cannot get any deep sleep (which is extremely valuable) and are unable to regenerate sufficiently to start the next day with fully recharged batteries. On the contrary, bad sleep leads to an even higher stress level. Fortunately, you can reduce excess cortisol production. How does this work? Well, it's based on picking the right type of diet and physical exercise. These are the two main factors that can counteract the adverse effects of cortisol and reduce production of the hormone. Take-Home Message #1: The stress hormone cortisol has a stimulating effect on the cardiovascular system in stressful situations and makes you more efficient in the short term. Cortisol has a negative impact primarily on your ability to concentrate and on your sleep, which, in turn, also affects your stress level. The right diet against an excess of cortisol Food products do not contain cortisol. However, some food products can increase secretion of the hormones. Cortisol is associated with nutrition to the extent that it has a major impact on the regulation of the blood sugar level. For example, if you consume plenty of pastry products that contain a lot of sugar, your blood sugar level and, consequently, your cortisol levels will shoot up. The higher the blood sugar level, the more cortisol is secreted for regulation of the former. Ironically, many people eat sugary foods to relax. Sugar, however, causes an increased release of cortisol and adrenaline that can last up to five hours. The combination of sugar with white flour, which is used in many pastries and sweets, jacks up the cortisol levels even further. The healthier alternative: it's better to go for whole-grain products. And now it gets even harder. It's not just sugar that is bad for your cortisol levels: Coffee also enormously increases production of the hormone. The caffeine from coffee, energy drinks and the like stimulates the adrenal glands, which causes them to release more cortisol. Regular caffeine consumption can more than double the blood content of the stress hormone cortisol. People who do not wish to give up caffeine should switch to green tea. It only contains about a quarter of the caffeine, but at the same time the tea has a relaxing effect thanks to a special amino acid contained in it. A study by the Faculty of Health Sciences, Ben-Gurion University, has recently found out that the L-theanine amino acid counteracts cortisol production and brings down its levels in blood.² The third major factor that affects your cortisol levels: greasy fried foods. Potato chips and the like contain a large quantity of the so-called trans-fatty acids which lead to a rapid increase in cholesterol levels. Cortisol is also responsible for the regulation of cholesterol levels. Ergo: The higher the cholesterol level due to the consumed fats, the higher the level of the stress hormone cortisol. Take-Home Message #2: Although sugar, caffeine and fried foods do not directly contain cortisol, they increase your cortisol level indirectly because cortisol is involved in various metabolic and regulatory processes. Melatonin for improved sleep Sound and high-quality sleep is particularly helpful in bringing down cortisol levels. As mentioned above, a lot of stress automatically leads to a restless sleep and little sleep leads to even more stress. Melatonin can help you break out of this vicious cycle by letting you get better sleep again. Sleep hormone levels start to rise as soon as it gets dark and the cortisol decreases when you go to sleep. If the two hormones are not in equilibrium, this can severely impair your sleep quality. Therefore, supplementation with melatonin can be useful to help you fall and stay asleep. Take-Home Message #3: If the stress hormone cortisol does not decrease sufficiently in the evening, sleep problems are inevitable. This can be prevented with melatonin, the human sleep hormone, which helps you fall asleep faster and have a better sleep. Counteracting the excess of cortisol with sports Regular physical exercise improves mental performance and protects your brain from the effects of aging. There are many different reasons why this is the case. One of them is the reduction of cortisol levels, because an excess of cortisol makes the neuron cells in your brain age faster. When we speak of sports activities, we are not talking about training as long or as hard as possible. On the contrary, too much or too strenuous training actually increases cortisol levels. The reason for this is again anchored in the human "fight-or-flight" response. For example, walking a marathon can trigger a complex stress reaction. Your brain gets the message that you are fleeing from a danger and proceeds to release the stress hormones adrenaline and cortisol. If, however, you wish to lower your cortisol levels, you should rather do moderate sports types. A study by the Faculty of Medicine, Stanford University, has investigated the best ways to reduce cortisol levels. The results indicated that soothing sports types, such as yoga or meditation, are most appropriate.³ Read more on the topic of meditation here. That being said, other, more active sports types are definitely also appropriate. 20 to 30 minutes of light physical activity - such as walking or cycling - will reduce your stress and thus use up excess cortisol. Take-Home Message #4: Sports activities reduce stress and lower your cortisol levels. However, it is important not to train too hard or for too long. Studies 1. http://www.jneurosci.org/content/10/9/2897.short 2. http://www.ncbi.nlm.nih.gov/pubmed/21617527 3. http://www.psyneuen-journal.com/article/S0306-4530(03)00054-4/abstract {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}} Remember

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9 Minutes

Melatonin - The sleep hormone that provides a good sleep

Sleeping is one of our natural basic needs. Many try to increase their performance at the expense of adequate sleep. This is wrong because good sleep is one of the most effective levers for long-term performance and health. In this article, you will learn why good sleep is so important for your power, what melatonin is, and how you can hack your sleep quality with simple tricks. After this article, you will rise in the morning and get out of bed fully-charged, guaranteed! Good sleep can work wonders! You feel like sleep is an annoying waste of time and try as much as possible to cut back on it because daytime is the only time where true performance is achieved? Then think about it again: while you sleep, your body achieves an incredible performance. But it is no matter of remaining in bed as long as possible, rather it is about high-quality sleep. Our sleep quality can be measured, for example, concerning the REM (rapid-eye-movement) phases, as well as the amount of deep sleep. The quality determines whether you wake up full of power or overtired with bags under your eyes. Numerous studies carried out at Oxford University, provide evidence of the positive effects of adequate REM sleep for brain function, metabolism, and the immune system.¹ If you suffer from a lack of sleep, you are no longer yourself. After just 24 hours without sleep, you get up to 6% less glucose in your brain and your prefrontal cortex. This is important for thinking and decision-making processes, as well as for social interaction. If you sleep too little, your mind becomes dull and you make the wrong decisions. Meanwhile, in particular, the most important information of the day is sorted and stored and your brain is in a sense reset. Without this, you will never be able to provide full performance for the day, because good sleep is your wholly natural energy boost. The data from an American sleep tracking company showed that a lack of sleep can dramatically increase your risk of getting various diseases. For example, a lack of sleep increases cancer risk by 200% and heart disease by 100%.² Is it slowly becoming clear to you why good sleep is so important? That's good and it's going to get even better. Your sleep or melatonin, which is responsible for your sleep-wake cycle, can be easily "manipulated". Take-Home Message 1: Poor sleep can make you ill and confuse your metabolism. Your intellectual performance decreases and you start making bad decisions! More Melatonin - this is how your day-night rhythm functions Our natural sleep rhythm is biologically evolutionary related and has not changed for 1000 years. Simply put, you sleep, because of the two hormones melatonin and cortisol alternate in your body. In the morning at about 7am the concentration of the stress hormone cortisol is highest. As an opposing force to melatonin cortisol makes you stay awake during the day and thus decreases steadily as the day passes. Then, in the evening the levels of the sleep hormone melatonin increase in the blood, which makes you tired, and therefore you are able to sleep. Human beings are governed by a built-in rhythm, which adapts to light and darkness and follows our built-in 24-hour clock. Hormones rise and fall for one reason only: they are dependent on light. This built-in 24-hour clock, also known as the "Circadian Rhythm", in addition to sleep influences the release of many other hormones to regulate your immune system, blood pressure, mental performance, and more. To move in harmony with this natural cycle is therefore extremely important, not only for a good sleep! Pay attention, now it is getting even more complex: this cycle is controlled by another hormone, the so-called happiness hormone "serotonin". Serotonin is the precursor of melatonin and thus provides a basis for the sleep hormone. At the same time, here comes the first hack for you! You can influence the amount of serotonin in your body, and thus the question of how good or bad your inner clock is running! Your Serotonin levels can be pushed upwards for example by a lot of sunlight. The latest study by the American Academy of Sleep Medicine shows that people who expose themselves to more sunshine, have seen a significant improvement in their sleep.³ The more time of the day you spend in the sun, the better you sleep at night. This cycle is also the reason for the famous "winter depression". Since we get far too little sun in winter, the level of the well-being and happiness hormone serotonin reduces. With sleep now being understood, it is time to find out what its opponent cortisol does during the day? The "stress hormone" has a reputation way too bad, but it is important for your health and your physical performance. Cortisol can in a sense be understood as the natural caffeine shot. It lets you get out of bed in the morning and makes you awake and alert. Take-Home Message 2: The hormones cortisol and melatonin regulate your body whether you are asleep or awake. Tip: the more sunlight you get during the day, the higher your serotonin levels and thus the production of the sleep hormone melatonin. Therefore, try to spend your lunch break outdoors, or bike to work or walk. So that way, you are on your way to a good night's sleep! Sleep smarter - hack into your melatonin levels We now know that melatonin is extremely important for our sleep and affects sleep quality. It decides whether you wake up fit and full of energy after sleeping or despite eight hours of sleep-wake up tired and worn out. With the following four tips, you will improve your sleep and hack into your melatonin levels. 1. Eliminate light sources Lights out is the motto. Did you know that light receptors are stuck in your skin that send signals to your brain? Therefore, it is not enough to wear a sleep mask. The best is to be in a space as dark as possible. Studies from Harvard University have shown that the levels of melatonin in the blood can be up to 50% lower due to too much light during sleep. Definitely not recommended and certainly not relaxing! Are you reading the latest news in bed and watching a series on your laptop? You would do better to make sure that at least 1 hour before going to bed you are not exposed to artificial, blue light because blue light is stimulating and makes you stay awake. Another study by Harvard University showed that devices in the bedroom that emit blue light can confuse the sleep-wake rhythm and reduce the number of REM sleep phases.⁴ Blue light, in particular, inhibits the production of melatonin and promotes the production of cortisol. It makes the feeling of tiredness disappear and ensures that your sleep time needed increases. It is advisable to resort back to the good old book to help you go to sleep. 2. When and not how long Those who want the best possible quality of sleep should try to go to bed early. The so-called "king sleep" takes place between 10pm and 2am. In this period the most beneficial release of hormones takes place. In researches, it is believed that king sleep is a natural function of nature, to adapt to the rhythm of light and dark. A study by the National Cancer Institute of Oxford University shows that, for example, nurses who regularly work at night and live in contradiction to the rhythms of nature, have a higher risk of disease.⁵ When darkness falls on the earth, we should also go to sleep according to our internal clock. Directly after falling asleep the release of the growth hormone somatropin is especially at its highest. It positively influences the regeneration of your body cells and is a natural youthful makeover. King sleep is in a sense the best anti-aging program that you can get and makes sure that you fill up your energy reserves for the next day! 3. Eat smarter, sleep better Food and good sleep are related because the stomach and intestines are not just there to digest your dinner. In the intestine, there are about 30 different neurotransmitters, about the same number as in the brain. Therefore, the digestive tract has also been awarded the name "The second brain". Besides its many neurotransmitters, the intestine can, above all, produce one thing: melatonin, and much more so than the brain! For optimal production of melatonin your intestines must also function well and how can you best hack into this? Through proper nutrition. Each food contains industrially produced harmful substances. The more natural and rich in vitamins, the better for the balance of your gut and therefore for your good night's sleep. Particularly good foods that contain melatonin are, for example, pistachio nuts or cherries. It is also important when they are eaten. If we eat late meals and a lot of carbs before we go to bed, insulin levels rise dramatically. A study by Sydney University shows that about 4 hours before bedtime, no large amounts of carbohydrates should be eaten, otherwise there will be an increase in sleep time and a reduction in the REM phases.⁶ If you want to ensure that your melatonin level is high enough during the night, we recommend BRAINEFFECT SLEEP . SLEEP contains melatonin which can help you fall asleep faster. It can also help against jet lag and other changes to your biorhythm. Take-Home Message 3: Whether light, sports, food, or timing ...There are a huge number of ways to improve your sleep. The changes don't necessarily need to be huge. Every little improvement, however, can ensure that your sleep quality improves step by step, which means that you can get a lot more power during the day. Give it a try and test sleep as the secret ingredient for more power and performance! Studies 1.http://www.ncbi.nlm.nih.gov/pubmed/14715839 2.http://www.fastcodesign.com/1663126/infographic-of-the-day-so-what-if-you-dont-sleep-enough 3.http://www.forbes.com/sites/daviddisalvo/2013/06/18/to-get-more-sleep-get-more-sunlight/#53d82bf61da2 4.http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side 5.http://www.ncbi.nlm.nih.gov/pubmed/12783938 6. http://ajcn.nutrition.org/content/85/2/426.full {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}} Remember Remember Remember

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7 Minutes

Happiness Hormone Serotonin - Tips to keep your Serotonin levels even

The serotonin level in your body and brain is significantly affecting your mood. This hormone plays an extremely important role in your overall well-being. Learn about how the hormone affects your body, how it can positively affect your mood, and how you can quite naturally increase your serotonin levels. Get all the important nutrients to produce serotonin now Table of contents How does serotonin work in the body and brain? Serotonin is also called the "happiness hormone" How can I influence my serotonin level? 3 important micronutrients for a normal serotonin level Conclusion Sources 1. How does serotonin work in the body and brain? Serotonin is both a hormone and a neurotransmitter that regulates numerous body processes. Probably best known is the effect of serotonin in the brain. In your control center, serotonin acts as a neurotransmitter and is, therefore, a messenger substance for the excitation of your nerve cells. This is especially important for information processing and forwarding in the thinking apparatus. In a sense, serotonin ensures that all information processed in the brain runs correctly. If the hormone is present in too small a dose, these processes can become unbalanced, which potentially affects your body and your mood. The latest studies also show that serotonin is particularly needed for creative ideas. Because a normal serotonin level can help you develop creative and smart ideas. BRAINEFFECT HACK : MOOD contains all the building blocks your body needs to produce serotonin. Find out more about MOOD 2. Serotonin is also called the "happiness hormone" However, a well-regulated serotonin level can be of great importance not only for the brain and your mood . In principle, serotonin is also able to influence other areas of your physical well-being. According to initial scientific findings, serotonin is also connected to your nervous system in the intestine . It also influences the cardiovascular system, for example, the contraction of blood vessels. In both cases, serotonin docks to certain receptors, the so-called "5-HT receptors". [1] Take-Home Message #1: Serotonin is a hormone, neurotransmitter, and messenger in one. In the body, serotonin can take over various control functions, eg in the cardiovascular system and intestines. In the brain, it is involved in the transmission of information. If this is disturbed by too little serotonin, your brain can get out of balance to some extent. BRAINEFFECT HACK : With our handy MOOD Capsules you get all the nutrients your body needs to build serotonin. Find out more about MOOD 3. How can I influence my serotonin level? The brain or the intestines must produce the serotonin themselves , there is no way around it. To do this, it needs certain building blocks that serve as a basis. Whether amino acids, vitamins or minerals, the possibilities to positively influence your serotonin levels in a natural way are numerous. Since about 95% of serotonin is produced in the intestine , it is very important that it is healthy in order to be able to produce the hormone. Many consumers, therefore, rely on pre- and probiotic capsules to keep their digestive tract alert. Fermented foods such as kimchi or sauerkraut can also be helpful here. An extensive study of the Journal of Psychiatry & Neuroscience [2] has dealt with natural "serotonin doping" and found the following: Vitamins and minerals are extremely important because they are involved in the production of serotonin. They are so-called "cofactors" which the body needs for the synthesis of the hormones. Cofactors are substances that are not a direct component of the hormone but are involved in its formation , eg vitamin B6 . It is therefore important to be sufficiently supplied with the required cofactors. On the other hand, other substances found in a wide variety of foods act as starting materials. Since serotonin, for example, is formed from certain amino acids , you should make sure that you get enough of them in your diet. This includes, in particular, the amino acid tryptophan, which is found in particular in foods such as nuts or fish. BRAINEFFECT HACK : Our MOOD contains a unique nutrient combination of vitamin B12, C, D and L-tryptophan. Find your MOOD now The amino acid tryptophan is first converted to the intermediate stage 5-HTP in the body and later to serotonin in the brain . Other ways to increase serotonin levels are chemical and are used in pharmacology. If you want to find out whether this option is right for you, you should consult your doctor. There you will receive all the information about opportunities and risks. Take-Home Message #2 : You can help your body to produce serotonin by eating a balanced and healthy diet. Vitamins and minerals act as so-called cofactors, amino acids are directly involved in the formation of serotonin. An important amino acid in this context is tryptophan. 4. 3 important micronutrients for a normal serotonin level You want to support your well-being naturally and do something for a normal serotonin level? Then the following nutrients are just right for you. Make sure you include enough of these in your diet. 1. Vitamin B6 Vitamin B6 contributes to normal mental function . According to initial scientific research, as a cofactor, it specifically supports the conversion of amino acids to serotonin and is therefore important for the formation of the happiness hormone. Unfortunately, vitamin B6 cannot be completely produced by the body itself, but fortunately, it is contained in many foods. Good vegetable sources include avocados, cabbage, green beans, and lentils. Good animal sources are poultry, liver, and fish. 2. Vitamin D Vitamin D, which can be ingested through a balanced diet and can also be formed under sunlight , is essential to support your immune system and is also associated with mood in initial scientific studies. More in-depth research is still urgently needed here. Vitamin D deficiency is widespread in an unbalanced, one-sided diet, especially in winter. A too low concentration can be accompanied by a so-called "winter blues". [3] Therefore: Off to the sun! This can be good for your immune system and therefore also for your well-being. 3. Omega-3 fatty acids Omega-3 fatty acids are found mainly in fish such as salmon, mackerel, and the more sustainable krill, but flaxseed and oils also contain a lot of omega-3 and are among the most important nutrients for brain health and functioning. The fatty acids are crucial for your brain cells because they are made up of them. Scientists have found that people with low serotonin levels often do not take enough omega-3 fatty acids. Two relatively well-known representatives are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) . These two acids can make the body's receptors more receptive to serotonin and at the same time promote its release. [4] Take-Home Message #3: Serotonin levels in the body can be influenced by diet. You just have to know how! 5. Conclusion Serotonin is both a hormone and a neurotransmitter. It is also called the happiness hormone because it is partly responsible for your mood. You can influence your serotonin level with the help of your diet. The amino acid tryptophan, which is found particularly frequently in fish and nuts, is important in this respect. But vitamin B6, vitamin D, and omega-3 fatty acids are also crucial for the formation of serotonin. 6. Sources: [1] https://europepmc.org/abstract/med/1702484 [2] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/ [3] https://www.ncbi.nlm.nih.gov/pubmed/24558199 [4] https://www.ncbi.nlm.nih.gov/pubmed/25713056 {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}

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