Do you sleep too little?

Do you feel awake and fit in the morning after sleeping? If you have to answer this question with "no" every day, you know that you definitely sleep too little. This can have a negative impact on your entire (all) day. A low energy level then shows up in many ways. Especially when you suffer from a histamine intolerance, good sleep and relaxing nights are an important component in order to counteract the disease.

How long should you sleep?

There are now a number of Scientific studieswho examined the optimal sleep time. It is now agreed that a adult (between 18 and 64 years) In the best case, 7 to 9 hours per night Sleep should sleep to feel rested and fit the next day. However, the need for sleep is very different from person to person. It is also assumed that it is also genetic. In some people, 6 hours of sleep are enough, others say that they need around 10 hours of sleep. Another point is age. From the age of 65, the need for sleep is reduced and then average 7 to 8 hours a night Or sometimes even less. At least 5 hours But should it always be! Conversely, young people are doing - they need significantly more sleep. These are About 13 hours in kindergarten age, at Teenagers about 10 hours.

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Effects of too little sleep on body and mind

If we get too little sleep, the far -reaching and unpleasant effects on our body, but also on the psyche, can have. Especially in people with histamine intolerance, this means that even more hurdles face everyday life than anyway.

The short -term effects Lack of sleep are obvious: Fatigue, exhaustion, headache, difficulties of concentration. But also irritability and one Slowed response time (And this in turn, for example, an increased risk of accidents) can be the result of lack of sleep. Even a weakened immune system and Digestive problems are often mentioned.

Unfortunately, sleepless nights also stand up mentally down: We then often notice Memory problems, learning and concentration difficulties and are Not so stable emotionally as usual. Even Depressive moods up to Anxiety can occur.

Long -term can also have too little sleep serious effects: there is a increased risk of chronic diseases Like heart disease, strokes, type 2 diabetes, obesity, metabolic disorders, high blood pressure and even cancer. The Immune system is weakenedThis results in the increased susceptibility to infections and illnesses.
The mental health problems should also be observed: Depression, anxiety disorders and even bipolar disorders can occur through steady lack of sleep.

👉🏼 The quality of life generally deteriorates. Many people also feel a reduction in their work. In children and adolescents, growth disorders, developmental delays, as well as learning and behavioral problems can develop. In older people there is an increased risk of falls and accidents and a deterioration in cognitive functions. Last but not least, the risk of dementia increases.

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The sleep quality should not be underestimated!

Despite a sufficiently long sleep, you can see: I am still tired, I don't feel relaxed in the morning and rest. Then your sleep quality may suffer. In addition to the sleeping time, this is at least as important. For example, you often wake up at night or cannot fall asleep for a long time, then this also has a negative impact on your sleep phases.

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Sleep phases and sleep cycles

As a sleep cycle they are 4 sleep phases Described that we go through at night. These phases are repeated several times per night. This is how the sleep phases are differentiated:

  • Sleeping phase: Transition from guards to the sleeping state.

  • Light sleep phase: It takes half of the sleep cycle. During this phase, the muscles and breathing and heartbeat relax.

  • Deep sleep phase: The body recovers because its functions are further down. In this phase you don't wake up so easily.

  • Dream or rem phase: REM means "Rapid Eye Movement" because the eyes of the eyes move back and forth. We can wake up easily in this phase. It is also the phase in which we dream. Once the REM phase has ended, a new sleep cycle begins. 5 to 6 such cycles are walked through by every person per night. A sleep cycle takes about 70 - 110 minutes. The following also applies here: The cycle can vary from person to person. The easiest way to wake up is (and consequently also getting up) after a dream phase. To be "torn" from a deep sleep phase, but usually means that you feel tired and uncomfortable in the morning. It is difficult to wake up.

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About the importance of sleep in histamine intolerance

Histamine regulates the sleep-wake rhythm. If your histamine level is increased - especially in the evening - it can make falling asleep and lead to restless sleep. That is because Histamine the activity in the brain and in the body increases And so make sleep difficult. If you (too) have a lot of histamine in your body, you are restless and exhausted. Histamine not only disturbs falling asleep, but also the adrenaline. The increased distribution of adrenaline in turn leads to an increased pulse. In addition, a deficiency in the enzyme diaminoxidase (DAO), which, as we know, can break down histamine to an increased Collection of histamine in the body lead and the Sleep disorders are still worse.


💡 Note: Sleep looks like an antihistamine, because histamine is broken down while sleep!

So that your hit does not rob you of sleep, you can do a few basic things so that the bedtime becomes relaxing for you:

  • First of all, of course, important: Always pay attention to a low -histamine diet! Especially in the evening you should do without histamine -containing foods, unless you do it anyway. In addition, your last meal should be at least 3 hours when you go to bed.

  • Next, it will certainly be good for you if you have yours Stress level to a minimum Reduce: do a few meditation exercises, gentle sport such as yoga or try autogenic training. An evening walk can also help "to get down" after a stressful day. Use little helpers such as ours "Stress let go". It strengthens your nerves in everyday life and helps you to find the inner balance. Even a cup of tea can help you relax and let you calm down. Our Feel -good tea, the Relaxation tea Or especially the Good evening tea are good tips here.

  • Avoid bright light sources shortly before sleeping. Smartphone, television or tablet should be switched off at least half an hour before going to bed. Light looks like a pick -me -up and suppresses the production of the sleep hormone melatonin.

  • If possible, open your window overnight in the bedroom. The cool, fresh air is good for your body. Especially in summer, when it was very hot during the day, a pleasant temperature makes you sleep much better.

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Food for (D) a good sleep

With these 4 foods, which are also suitable for a low -histamine diet, you can naturally promote a good sleep:

🫐 Cranberrys: These small red berries, also known as moss berries, have a sour taste and contain a lot of melatonin, especially in a dried form.

🫒 Olives and olive oil can have a positive impact on sleep due to their melatoning content, in combination with their healthy fats, antioxidants and magnesium

🥣 oatmeal provide a lot of vitamin D for melatonin production. They also contain complex carbohydrates that keep blood sugar levels stable. This is important for sleep because fluctuations in blood sugar levels can interfere with it.

🧆 Dates contain B vitamins and tryptophan, which the body needs for the formation of melatonin. They are also rich in potassium, a mineral that can support muscle relaxation. This promotes a relaxing sleep.

👉🏼 TIP: For example, put together a small salad as a dinner, which you turn on with an olive oil dressing and garnish with dates and cranberrys. A bowl of yogurt, mixed with oatmeal and some date syrup for sweetening, serves as dessert.

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Thomas und Michaela Zinser, Gründer von Histaminikus, sitzen lächelnd nebeneinander auf einer Steinstufe vor einer Backsteinmauer mit Blick auf eine Landschaft. Neben ihnen stehen mehrere Histaminikus-Produkte, darunter Gewürzdosen und Papiertüten.

From those affected for those affected

We are Thomas and Michaela Zinser, founder of Histaminikus.

Because of the own histamine intolerance of Michaela and our son, we founded Histaminikus. The frustration does not find any suitable histamine food has spurred us to develop low -histamine food.
We would like to give you back a piece of quality of life. Feel free to look around with us.

Kind regards
Thomas and Michaela

Histamine -free shopping