Sleep well & deep

Unique sleep cocktail derived from Prof. Andrew Huberman, Stanford University.

€65.00

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Andrew Huberman is a neurobiologist and professor at the Stanford University School of Medicine. He has developed a unique sleep cocktail intended to alleviate anxiety and calm hyperactive brain activities. Chōju has been the first to translate Prof. Andrew Huberman's recommendations into a sleep cocktail.

Prof. Huberman's recommendations are:

Magnesium glycinate: 200–400 mg
Theanine: 200–400 mg
Apigenin: 50 mg from chamomile
Glycine: 2 g
GABA: 100 mg

Huberman also suggests that one should not consume caffeine after 2 pm and should sleep in a cool room. The dinner should be carbohydrate-rich to release serotonin.

Why is healthy sleep important?

Our body requires adequate sleep to handle daily stress situations and challenges. Even short-term sleep disturbances or "bad" sleep can affect our mood, cognitive abilities, and day-to-day attention. Furthermore, long-term lack of sleep impacts a range of bodily functions. For example, it increases the risk for obesity, diabetes, and cardiovascular diseases. Not only sleep deprivation but also excessive sleep can have negative effects on health. It is more of a "U-shaped" relationship. Getting too little or too much sleep thus increases the risk of certain health problems.

Particularly, fatigue and exhaustion result from a lack of proper sleep hygiene and can have far-reaching consequences. Of course, fatigue and exhaustion can have other causes, which include certain diseases and nutrient deficiencies. The topic of fatigue has been summarized here.

Sleep Disorders and Overweight

Numerous Studies discuss a connection between sleep disorders and overweight. As these sleep disturbances can be caused by changes in the cortisol household, many studies focus on the relationship between cortisol and sleep. As described further down in the text, cortisol provides energy sources needed by the body to deal with short-term stress situations. If there is a long-term increase in cortisol levels due to prolonged stress or if the stress is of psychological origin, these energy sources are not needed and can lead to an accumulation in the body. Thus, sleep disturbances and unnecessarily high cortisol levels are risk factors for weight gain and overweight.

Additionally, sleep restriction leads to an increase in appetite and hunger. This increase is caused by the hormones ghrelin and leptin. When sleep is restricted, ghrelin (appetite-stimulating hormone) is produced more and leptin (satiety hormone) is reduced. This particularly increases the craving for "empty calories," i.e., foods with high carbohydrate content and low nutrient quality (such as sweet and salty snacks). People who sleep poorly often consume more food. However, it is not entirely clear whether these individuals gain weight because they are inevitably awake longer due to sleep disturbances and thus have more time to eat, or whether there is a direct correlation.

This relationship goes in the opposite direction as well. Some studies have shown that high consumption of sweetened beverages and processed foods is associated with poorer sleep quality. A diet rich in fish and vegetables, on the other hand, was associated with better sleep quality. There may also be gender-specific differences in these associations. Moreover, a direct correlation cannot always be clearly established, complicating the evaluation of these studies.

Are there recommendations for optimal sleep?

Generally, a sleep duration of between 7 and 8 hours per night is considered optimal. The American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) recommend sleeping regularly for 7 or more hours per night to ensure optimal health. This recommendation applies to individuals between 18 and 60 years old, although individual differences are possible. Generally, a sleep duration of between 5 and 10 hours may be optimal for you. These individual differences can arise from various genetic, medical, or environmental factors. For example, if your body is fighting an infection, your optimal sleep duration may increase to cope better.

The most important thing about sleep is that during sleep, our brain regenerates and cleans itself. Sleep is brain health.

Recommended intake: Take 3 capsules with water about 2 hours before going to bed.

Ingredients: 1 capsule of "Sleep well & deep" contains 67 mg of magnesium threonate, 9 mg of apigenin, 9 mg of GABA, 50 mg of theanine, 50 mg of ashwagandha extract, 300 mg of inositol, 125 mg capsule made of HPMC.

Do not exceed the recommended daily intake. Not a substitute for a varied and balanced diet. Keep out of reach of children. Store in a cool and dry place.