Sleep

How to get a better night's sleep.

Take Recover-Me at bedtime.

Recover-Me is a special formula that optimises the production of nitric oxide in the brain when taken before going to bed.

Nitric Oxide in the front part of the brain thus allows us to fall asleep faster and enjoy a deeper sleep.

The neurotransmitter Nitric Oxide affects the quality and duration of our sleep. This gaseous molecule triggers the release of adenosine. When the level of adenosine in our brain is high, our sleep pressure increases.

Recover-Me improves sleep patterns by increasing nitric oxide levels in the brain. It has the opposite effect to caffeine. By increasing nitric oxide levels in the blood vessels, the body falls asleep faster and deeper.

Sleep is your superpower, check out this Ted Talk

Sleep is our life support system and Mother Nature's best shot at immortality, says sleep researcher Matt Walker.

In this deep dive into the science of sleep, Walker reveals the wonderful good things that happen when you sleep - and the alarming things that happen to your brain when you don't.

Learn how sleep affects your ability to learn, your memory, your immune system, and even your genetic code - as well as some helpful tips for napping.

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Recover-Me promotes a good night's sleep!

If you take Recover-Me every night, you will fall asleep more deeply and wake up feeling refreshed.

Recover-Me improves sleep by increasing nitric oxide in the blood.

This is the opposite effect of caffeine. Nitric oxide production in the front part of the brain is what makes us fall asleep.

It makes you sleep faster and deeper.⁴

The neurotransmitter Nitric Oxide affects the quality and duration of our sleep.

This gaseous molecule triggers the release of adenosine. When the level of adenosine in our brain is high, sleep pressure increases.

Scientific report on the need for Nitric Oxide production in the front part of the brain to fall asleep:
Scientific report

How can I sleep better?

Is your sleep restless or do you not fall asleep easily?

It's annoying when you can't get to sleep easily and you just keep tossing and turning. The whole world seems to be up in the air and you just can't get to sleep. Or you sleep well, but wake up three hours later and can't get back to sleep.

Insomnia is a common sleep problem among adults. About 30 per cent of the population complain of sleep problems, and about 10 per cent have associated symptoms of daytime functional impairment consistent with a diagnosis of insomnia.

ONE SLEEP SURVEY REPORTED THAT:

More than 50% of respondents had at least one symptom of insomnia a few nights a week in the past year.
Thirty-three percent said they had at least one of these symptoms every night or almost every night for the past year.

The three most common symptoms, experienced at least a few nights a week in the past year, were:

Waking up too early and not being able to go back to sleep, Or waking up tired.

A GOOD NIGHT'S SLEEP.

Isn't it wonderful to drift off to dreamland at night and wake up feeling refreshed in the morning? You know that a good night's sleep makes you feel fresher, more alert and rested for the day ahead.

Unfortunately, this is not always the case.

Do you feel tired even though you have had enough sleep? The reason could be that you did not sleep deeply enough during the night. Deep sleep is very important for feeling fit.

Why is deep sleep so important?

BE AWARE OF WHAT HAPPENS IF YOU DO NOT GET ENOUGH DEEP SLEEP.

Despite getting enough hours of sleep, the quality of sleep may not be good. We need 60 to 120 minutes of deep sleep each night, depending on how many sleep cycles we have.

Deep sleep comes after the stage of falling asleep and the stage of light sleep. You sleep deeply when your brain waves slow down. Deep sleep only occurs in the last phase from non-REM sleep.

Deep sleep lasts about 20 minutes and is the most important phase because it gives you a good rest.

Adequate deep sleep guarantees that you will wake up refreshed and rested the next morning. If you sleep between 7 and 9 hours, you will be in deep sleep for 60 to 120 minutes.

There is apparently no such thing as "too much deep sleep".

Scientists agree that sleep is essential to health, and while stages to 4 and REM sleep are all important, deep sleep is the most important thing to feel rested and healthy

If you get 7 to 9 hours of sleep every night, but only 10% of it is deep sleep, you won't get the 90 minutes you need and will feel tired during the day.

The average healthy adult gets about 1 to 2 hours of deep sleep for every 8 hours of sleep.

**Memories are consolidated.** Deep sleep helps the brain to create and store new memories and improves the ability to gather and recall information.

**New skills, knowledge and emotions** are processed.

**Physical recovery** takes place.

Deep sleep plays an important role in **hormone balance.** During this time, the pituitary gland secretes important hormones, such as growth hormone, which help the body's tissues to grow and cells to regenerate.

It balances blood sugar levels and metabolism.

The immune system is activated.

Improve your sleep today: make sleep a priority

If you really want to wake up refreshed and alert, make sure you get enough sleep.

Some people need more sleep than others, but almost everyone needs between seven and nine hours each night.

Stick to a schedule for when you go to bed and when you get up. Then set up a pleasant morning routine.

A morning routine helps your brain wake up.

To start a new path to healthier sleep and a healthier lifestyle, you start by assessing your own individual needs and habits. See how you respond to different amounts of sleep.

Notice the difference in your mood, energy and health after 6 or 7-8 hours of sleep. Ask yourself, "How often do I get a good night's sleep?

Like a good diet and exercise, sleep is an important part of your overall health.

How does Recover-Me improve deep sleep?

By taking Recover-Me before going to bed, it not only promotes the anti-ageing effect, but also supports cognitive ability and memory.

Another important ingredient in Recover-Me is L-Glutamine.

Adequate levels of L-Glutamine promote:

good health,
optimisation of sleep cycle behaviour,
a calm mind,
and reduced anxiety,
the function of L-Glutamine is also related to intestinal health,
tissue healing,
brain and muscle functions,
and regulates appetite.

The multifunctional role of L-Glutamine makes it one of the most important and abundant compounds in the body. Good supplements for deep sleep should always contain L-Glutamine.

More tips to improve your deep sleep?

Make sure your bedroom is cool (around 15 degrees Celsius).

Make sure your bedroom is as dark as possible, light on our eyes stimulates the brain and ensures that we stay awake.

Dark curtains or an eye sleeping mask can offer a solution.

Provide sufficient fresh air. Vent your bedroom during the day. It is ideal if you have the windows open at night.

Because of the fresh air you will sleep deeper.

Try to make the bedroom as soundproof as possible. noises disturb the night's rest.

Earplugs can offer a solution.

If you take Recover-Me Anti-Aging in the evening before going to bed, this will improve your sleep pattern by increasing the level of nitric oxide in your blood.

This has the opposite effect of caffeine: the body is put to sleep faster, you sleep deeper.

By taking Recover-Me at night, it not only promotes the anti-aging³effect, but also supports cognitive ability²and memory.

Avoid working on computer and telephone two hours before bedtime.

The light emitted from these devices makes your brain "think" that it is daytime, so it is harder to fall asleep.

Take a cup of tea and relax after exercise so that the body can relax.

Music can calm us down

Turn on your favourite music before going to sleep. Although classical music has been shown to lower blood pressure and reduce stress, all the music you enjoy helps you calm down and improve your mood.

Walk

Walk outside, for at least fifteen minutes, before going to bed. The fresh air does wonders to get into a nice deep sleep.

Read a book

Before turning off the light.It shifts your mind so that you fall asleep faster. Reading is a great way to relax. Even just six minutes of reading and being included in a story can reduce stress by 68%, according to research from the University of Sussex.

The cognitiveneuro-psychologist who performed the test, Dr. David Lewis, described a good book as "the ultimate relaxation. You can escape the worries and stresses of everyday life" At best, it's a real book - you know, that hardcover - or paperback volumes with the pages sewn together - no e-Reader, iPad or other devices with background lighting.

Stick to your sleep schedule the same bedtimeand the same wake-up time, even on weekends. This helps to control the clock of your body and can help you fall asleep and stay asleep for the night.

If you have trouble sleeping, avoid napping, especially in the afternoon. Power napping can help you get through the day, but if you find yourself unable to fall asleep before bedtime, stopping these short naps can help.

Practice a relaxing bedtime ritual. A relaxing, routine activity just before bedtime, away from bright lights, helps you separate your sleep time from activities that can cause excitement, stress, or anxiety, making it more difficult to fall asleep, sleep soundly and deeply, or stay asleep.

Make sure that the light in the bathroom can be dimmed. If you have to get out at night to pee, avoid as much light as possible so that you fall asleep again more easily.

Consider limiting caffeine and alcohol later in the day. To start the night in a relaxed manner, you must start taking a number of things into account during the day.

It includes early exercise, limiting caffeine - coffee, tea and soft drinks - after lunch, avoiding foods that can upset your stomach and perhaps skipping happy hour because alcohol can reduce sleep quality late in the day.

Take a closer look at your sleeping-room. Design your sleeping environment to determine the conditions for sleep. Your bedroom must be cool, free from noise and free from light that can disturb your sleep.

Check your room for noise or other distractions. This includes sleep disturbances from a bed partner such as snoring. Consider using blackout curtains, eye masks, and ear plugs.

Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive.

Make the room attractive and inviting to sleep, but also free from allergens that can affect you and objects that can cause you to slip or fall if you have to get up at night.

Your body needs time to go to sleep mode, so spend the last hour before going to sleep with a calming activity such as reading.

For some people, using an electronic device such as a laptop can make it difficult to fall asleep because the specific type of light coming from the screens of these devices is activated to the brain.

**Exercise daily.** Power exercise is best, but even light exercise is better than no activity. Train at any time of the day, but not at the expense of your sleep.

Start the morning by drinking a glass of water. It helps hydrate your body and improve your metabolism.

**Eat a hearty breakfast.** If your daily solution is coffee and a sprinkled sandwich, it can contribute to your morning slowness. After fasting all night, your body needs real fuel.

Do not press the snooze button. Repeatedly pressing the snooze button on your alarm clock can actually make it harder for you to be awake and alert.
In fact, 10 minutes of snoozing every morning leads to almost an hour of interrupted sleep over the course of a week. A better suggestion: set the alarm clock for the wake-up time - and don't press the snooze button.

Don't look at your mobile phone straight away! As tempting as it may be to reach for your mobile phone as soon as you wake up, this can spoil the start of your day.
Immediately checking social media and/or emails takes up a lot of time.

WE HOPE THAT THESE TIPS WILL HELP YOU START THE DAY FRESH, FIT AND RESTED!

Expose yourself to natural light in the morning (outdoors, if possible!). By getting enough natural light during the day, your body clock also maintains a healthy sleep-wake cycle.

If you still have problems sleeping, do not hesitate to talk to your doctor or find a sleep professional. You can also benefit from including your sleep in a sleep diary to help you better evaluate common patterns or problems that you may encounter with your sleep or sleeping habits.

We wish you a good night's rest with an invigorating sleep!