Reset Youth A to Z with Challengers_Ep.1-4. Sleep
Reset Youth A to Z with Challengers
[ The first topic of the ' Youth Reset A to Z' encyclopedia: My own anti-aging secret management method]
Ep. 1-4. My Secret Anti-Aging Care Method - Sleep
The first topic of the 'Youth Reset A to Z' encyclopedia is " My own anti-aging secret management method . "
The main goal of anti-aging is to maintain a healthy lifestyle ,
It is said to minimize the external and internal symptoms of aging and improve the quality of life .
Rocket America conducted a survey on aging management methods and experiences among 30 challengers divided into 4 categories , and selected the top 2 most common answers in each category .
In this episode, we covered “ sleep ” among the four areas .
#4 How to improve sleep quality
Q: It is said that the number of people suffering from insomnia is increasing these days.
Do you have your own sleep management methods to improve the quality of your sleep?
Top 1. Do some light exercise before going to bed .
“ Insomnia is not an inherent part of aging, but if it persists, it can contribute to aging.”
It is widely recognized that sleep is a vital component of human health and well-being throughout life . Insomnia has become increasingly common among adults in recent years , and it can inevitably have a negative impact on their daily lives and work .
√ Does exercise really help you sleep ?
Experiment
Subjects performed at least two of three aerobic activities ( walking , cycling, or treadmill ) four times a week in the afternoon or evening ( 1–7 p.m. ) .
<Experimental Results>
Participants in the exercise group showed improvements in their sleep quality scores , while those in the non-physically active group showed no improvement . Most participants in the exercise group scored 5 or less after exercise, indicating good overall sleep quality .
*Black graph : Sleep quality score before exercise , Gray graph : Sleep quality score after exercise
Therefore, light aerobic exercise can improve the quality of your sleep .
[References ]
[1] Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia_Kathryn J Reid, Kelly Glazer Baron, Brandon Lu, Erik Naylor, Lisa Wolfe, Phyllis C Zee
https://pmc.ncbi.nlm.nih.gov/articles/PMC2992829/
[2] Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials_Yi Xie, Shuai Liu, Xue-Jiao Chen, Hai-Han Yu, Yuan Yang, Wei Wang
https://pubmed.ncbi.nlm.nih.gov/34163383/
Top 2. Drink a cup of warm tea to help you sleep .
“ Sleep is one of the most basic human needs.”
When this natural process is disrupted, not only can it lead to mental health problems, but it can also impair a person's performance . The prevalence of insomnia also increases with age , as age-related changes lead to thinner sleep and a decreased ability to fall asleep .
Are sleeping pills the only way to deal with sleep disorders ?
No , chamomile tea can also improve your sleep quality !
√ Can chamomile tea improve sleep quality ?
Experiment
A clinical trial was conducted with 77 subjects . The experimental group took 400 mg of chamomile capsules daily after lunch and dinner for 4 weeks .
<Experimental Results>
We can see that the group that consumed chamomile (Test) had a higher sleep quality score compared to the control group (Control) . In other words, we can see that consuming chamomile extract for 4 weeks significantly improved sleep quality.
In addition to its digestive benefits, chamomile also has calming and analgesic properties . Therefore, in addition to improving gastrointestinal symptoms in the elderly, chamomile is also effective for relaxation and sleep preparation .
I hope you'll improve your sleep quality with a cup of warm chamomile tea before bed 😊
[References ]
[1] Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial_Mehrdad Abdullahzadeh, Pegah Matourypour, Sayed Ali Naji
https://pmc.ncbi.nlm.nih.gov/articles/PMC5470311/
“Did you know that NMN can also be an alternative for those who have trouble sleeping well and wake up frequently as they age ?”
As we age, sleep duration and quality decline , which can lead to a decline in the quality of daily life due to the inability to relieve physical and mental fatigue . In this case , taking NMN helps improve sleep quality and sleep latency as well as the overall sleep quality index . It also increases the proportion of deep sleep and reduces the frequency of waking up during sleep, improving sleep quality . Therefore, NMN can help improve sleep quality .
For more detailed information, please click on the photo below .
