Sleep & Recovery

In this article, you'll find 17 practical tips for achieving the world's best sleep, falling asleep easily, and improving your sleep quality.

5-HTP (5-hydroxytryptophan or Oxitriptan) is an amino acid involved in the synthesis of serotonin and, consequently, also in the production of melatonin. 5-HTP as a supplement is classified as a medicinal product and therefore cannot be purchased, but there are many ways to support the conversion from 5-HTP to serotonin and melatonin.

Can you sleep too much? Yes, it is possible to sleep too much. Oversleeping, or hypersomnia, is a condition where a person sleeps more than what is considered normal and can lead to negative health effects. While sleep is essential for the body’s recovery and function, an excessive amount of sleep may be a sign of underlying health issues or imbalances in lifestyle.

The average recommendation for an adult is to sleep between 7 and 9 hours per night to maintain optimal health and well-being. However, this need can vary slightly between individuals. Research indicates that women often require slightly more sleep than men, on average around 20 minutes extra per night. This may be due to hormonal fluctuations and the additional physical and mental demands that women may experience. This need for extra sleep can be particularly pronounced during pregnancy and the menstrual cycle.

Having trouble sleeping is a problem many people experience. Common causes can include stress, anxiety, poor sleep habits, and environmental disturbances, such as blue light. Solutions involve establishing a consistent sleep routine, optimizing the sleep environment, blocking blue light, consuming the right nutrients, and incorporating relaxation techniques like breathing exercises and meditation. By understanding and addressing these factors, you can improve your sleep quality and restore your health.

Sleep stages are defined as the different phases of sleep a person goes through during the night. These stages are crucial for the body's recovery, brain function, and overall health. A typical sleep cycle lasts on average between 90 and 110 minutes and includes several repetitions of these stages. The impact of sleep on health spans physical, mental, and emotional aspects, making it a vital part of our well-being.

Blue light, emitted by digital devices such as smartphones, tablets, and computers, has been shown to significantly impact our sleep. It can disrupt the body’s natural sleep cycles and affect our ability to fall asleep and achieve high-quality rest.

Blue light is a part of the visible light spectrum that can be seen by the human eye. It has a short wavelength, which means it carries high energy.

Around 50% of senior adults have a sleeping problem, which is a serious issue for their health. Research shows that magnesium supplements improve insomnia, and sleep effectiveness, increase the number of hours slept, shortens the time to fall asleep, and improves sleep markers such as renin, melatonin, and cortisol.