Why sleep is important

During sleep, the body breaks down adenosine and makes it available for building up new energy. Adenosine is part of the ATP molecule, which is formed when our cells' energy carrier, ATP (adenosine triphosphate), breaks down. It accumulates in body cells and in the brain over the course of the day, automatically making us tired by binding to receptors in the brain. Incidentally, caffeine occupies exactly these receptors — and therefore keeps us awake.

Sleep also helps with memory consolidation and problem-solving by deleting irrelevant content from the memory. During sleep, the body releases numerous hormones, including somatotropin and testosterone, which are crucial for muscle growth. Lack of sleep, on the other hand, increases the risk of insulin resistance, lowers serotonin production and promotes cravings, which in the long term lead to weight gain.,

The average adult sleeps 7 hours per night. Around 5% manage on only 5 hours; 6% need more than 10 hours in order to feel well rested. But it is not only quantity, but above all quality, that is crucial for the restorative function of sleep.

Serotonin is a feel-good molecule. It binds to numerous receptors in the brain and creates a feeling of relaxation and contentment — and it makes you tired. Serotonin is synthesised above all when we consume carbohydrates. Now you know why that plate of pasta at lunchtime causes the post-lunch slump.

You also hear this far too often: "I avoid carbohydrates in the evening — that makes you slim!" Not true. Avoiding carbohydrates does support weight loss, but especially in the evening, when the body and muscles are meant to regenerate, carbohydrates — in other words serotonin — promote deeper and better sleep, better regeneration and better recovery. So if you are going to eat carbohydrates, then preferably in the evening. You can quite happily skip the white bread roll at breakfast.

The mineral magnesium is often underestimated. You may already know that it promotes muscle recovery and helps against muscle cramps. In fact, magnesium also supports the restorative function of sleep and at the same time protects against depression, insulin resistance and inflammatory reactions.

There is only one thing to say about them: hands off. Sleeping tablets may help you fall asleep quickly and are therefore tempting, but at the same time they drastically reduce the proportion of deep sleep — which is so important for the release of growth hormones. In that case, you might as well stay awake.

Anyone who nevertheless suffers from difficulty falling asleep should turn to the amino acid tryptophan. It not only supports muscle growth, but is also converted into serotonin in the body. A magnesium deficiency, in turn, can inhibit tryptophan synthesis — which brings us full circle.

Another alternative to sleeping tablets is the hormone melatonin. It is normally released by the pineal gland as soon as it gets dark, naturally promoting falling asleep and helping against jet lag. Alternatively, vitamin B12 promotes melatonin production and can therefore support falling asleep in a natural way.

During deep sleep, the body has particularly large amounts of growth hormones available. Muscle damage from training can be repaired more quickly, and muscle mass can be built up faster. The body also needs rest for building processes and repair work that it simply cannot carry out during normal operation. During REM sleep, the brain processes information, consolidates what was learned, and restores cognitive and motor abilities — which of course also directly affects athletic performance.

A short nap before physical exertion can help you go into training or competition more focused and fresher. A power nap of no more than 20 minutes is sufficient — exceeding this risks entering deep sleep and waking up sluggish. A nap after training can also be beneficial, since growth hormone saturation during sleep has a directly positive effect on muscle recovery.

Sleep hygiene is one way of improving quality — and it does not require any supplements to start. A dark bedroom, quiet surroundings, regular bedtimes, no electrical devices nearby: these tips will sound familiar. What most people underestimate is how much the last 60 minutes before sleep determine the quality of the entire night.

Avoid blue light from screens and displays in the hour before going to sleep. Meditation, breathing exercises or mental training are especially helpful for calming down. It is very important to fall asleep with positive thoughts — the last five minutes before falling asleep alone have an enormous effect on sleep quality.

Regular training and a balanced diet are also directly helpful. Ashwagandha has proved particularly useful for recovery. For acute difficulty falling asleep, melatonin can be used as support. A particularly well-coordinated blend of supplements for a good night's rest is contained in our pur-life Night nutrient concentrate.

A person's sleep requirement is highly individual. While some people cope with only 5–6 hours, others need more like 10 hours per night. Much more important than the total time slept is the quality of sleep — the optimal distribution across the various sleep phases and sufficient deep sleep.