Longevity Magazine | New Zapiens

The 9-hour athlete: top 10 sleep secrets for peak performance

Recovery

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3 min read

The 9-hour athlete: top 10 sleep secrets for peak performance

Imagine yourself in a perfect world. Your mood is vibrant and positive. Your brain functions at peak efficiency. Your body feels healthy, energetic, and capable.In this perfect world, you’re not only eating a balanced diet and following an ideal training routine, but you’re also getting enough restorative sleep to unlock your full potential.Restful sleep is absolutely essential for your health, as well as your physiological and psychological recovery and performance.How much sleep should you get, and what happens when you don’t?Adults should aim for 7 to 9 hours of sleep per night to fully recover their body and mind. High-performance athletes are recommended to get at least 9 hours of sleep per night.Sleep should be given the same importance as training and nutrition. Just as you need more calories than the average person, you also need more restorative sleep.Unfortunately, the reality is often different. Many athletes sleep too little or have disturbed sleep. Training and competition demands, along with external stressors, can affect both the need for and quality of sleep. This, in turn, can negatively impact mood and performance.A U.S. study involving 189 college athletes found that:68% reported poor sleep quality87% slept less than or equal to 8 hours per night43% slept fewer than 7 hours per nightThe consequences of sleep deprivation on performance and health include:Impaired sprint ability: A study on male team athletes showed that sleep deprivation reduced both average and total sprint times.Decreased accuracy: Tennis players experienced up to a 53% reduction in serve accuracy after sleep deprivation.Slower reaction times: Sleep deprivation significantly impaired reaction times among male college athletes.Faster exhaustion: Lack of sleep can reduce the time to physical exhaustion by up to 30%.Example: After a poor night’s sleep before a 10,000-meter race, you may hit physical exhaustion as early as 7,000 meters.Impaired learning and decision-making: Sleep deprivation negatively affects executive functions.Examples: It becomes harder to retain learned motor skills from training and recall them during competition. You’re also more likely to make poor decisions, such as rushing a shot instead of passing the ball during play.Increased stress and risk of burnoutHormonal and metabolic disturbances: These can contribute to weight issues.Weakened immune system: This increases your risk of infections, particularly colds and upper respiratory illnesses.Higher injury risk: Chronic sleep deprivation can increase injury risk by up to 70%.Sounds far from ideal, doesn’t it? That’s why your goal should be to get sufficient and high-quality sleep on most nights — for optimal recovery, performance, and long-term health.What if that’s not possible sometimes?Here are some practical, tested tips for achieving restorative sleep: Regular sleep and wake times (max. +/- 30min) throughout the entire week, even on weekends to avoid 'social jet lag'.Cozy, high-quality bed (mattress, pillows, etc.) and a dark “sleep cave”.Avoid intensive mental or physical activities 2-3 hours before sleep.Early, balanced meal for dinner 2-3 hours before sleep.Fresh, circulating air flow and cool room temperature between 16-20°C.Sufficient sunlight exposure throughout the day — ideally right after waking up to support your circadian rhythm.Stop having caffeine (6-10 hours) and alcohol (4-5 hours) before sleep.No electronic devices (at least 1 hour) before going to sleep.Stress reduction/relaxation routine, e.g. meditation, relaxing breathing exercises (4-7-8), stretching, yoga, 'Shakti Mat', reading, journaling, etc.Power napping, no longer than 20 minutes and not later than 6-7h before bedtime to avoid negative impact on night sleep.

Red Light

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4 min read

Infrared light therapy: a journey into cellular renewal

Ever heard of a therapy that can boost your energy, improve your skin, and even help you relax? Infrared light therapy (ILT), which is a non-invasive treatment, is a fascinating approach that uses specific wavelengths of light to interact with your body and stimulates cellular activity to promote various health benefits. Imagine feeling your muscles relax as the infrared light penetrates your skin. Sounds pretty good, right? But what's the science behind it? Well, it's all about tapping into your body's natural healing processes. How infrared therapy works ? Your cells are tiny powerhouses, they require energy to function, and this energy comes from a molecule called ATP(Adenosine Triphosphate). Infrared light therapy essentially gives your cells a little energy boost by increasing the ATP production within the mitochondria, which are the power factories of our cells. This impact of the increased energy allows your cells to:Repair and regenerate effectively: Imagine your cells as a construction crew, more energy induces fast work which efficiently helps to repair damaged cells and tissue. This promotes the process of regeneration of the cells. This is crucial for recovery from injuries and managing chronic conditions.Improve circulation: Infrared light therapy helps increase blood flow. Better circulation means more oxygen and nutrients are delivered to your tissues, while waste products are efficiently removed.Stimulate healing: ILT triggers the release of important molecules that kickstart the healing process. These molecules help repair tissues, reduce inflammation, and promote healthy skin.Decoding the spectrum: three levels of infrared light therapyInfrared light is a form of electromagnetic radiation that is invisible to the human eye. This simple concept translates into a diverse range of therapeutic applications, depending on the specific wavelength used.The wavelengths are categorized into three levels depending on their frequency range, various characteristics, and benefits. Near Infrared Light (NIR): a short infrared wavelength, which gently penetrates the surface to soothe tired muscles, removes dead cells, toxins, dirt, and bacteria from the epidermis, and stimulates the production of collagen and elastin. Mid-infrared light (MIR): MIR on the other hand, is a longer wavelength, it is a deeper dive, targeting those stubborn knots and aches that reside within your joints and muscles. It stimulates cardiovascular health.Far-infrared light (FIR) :  The longest wavelength, that's like a warm embrace, promoting relaxation, boosting circulation, and even helping your body detoxify.Benefits of infrared light therapyNow, let's dive into the exciting benefits!Pain relief: With ILT, you can say goodbye to chronic back pain, muscle soreness or arthritis. It provides some much-needed relief by relaxing tense muscles and reducing inflammation.Skin rejuvenation: Who doesn't want a youthful skin and reverse aging? ILT can help! It boosts the production of collagen, leading to firmer and a more radiant skin.Stress relief:Feeling stressed? ILT can help you unwind and relax. The gentle warmth induces a sensation of peace and calmness, which can even help lower the stress hormones such as cortisol. Detoxification:Sweating during an ILT session can help your body eliminate toxins and heavy metals, leaving you feeling refreshed and rejuvenated.Is infrared light therapy right for you?While ILT offers many potential benefits, it's important to approach it mindfully. Alway talk to your doctor: Before starting any new therapy, it's always best to consult with your healthcare provider. They can help you determine if ILT is right for you and address any concerns you may have.Choose reputable devices: The quality of your device plays a crucial role in the effectiveness and safety of your treatment. Look for reputable brands and ensure the device meets safety standards.Use it safely: Always follow the manufacturer's instructions and wear eye protection during treatment.The future of infrared light therapyThe field of ILT is constantly evolving. Researchers are exploring its potential applications in various areas, such as:Neurodegenerative diseases: Studies are investigating the potential benefits of ILT for conditions like Alzheimer's disease.Cancer support: ILT may help reduce the side effects of cancer treatment and improve overall quality of life for patients.Important Note: This article is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for personalized guidance.    Ready to explore the potential benefits of infrared light therapy? Start by doing your research, talking to your doctor, and choosing a reputable device. Remember to approach this therapy with an open mind but also with a healthy dose of critical thinking.

Sleep Hygiene

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3 min read

The connection between sleep hygiene, wellness and longevity

Ever feel like you're running on fumes? Well, you are not alone. In today's fast-paced world, sleep is often neglected which is the most crucial aspect of wellness but this article is going to spill all the secrets of how sleep isn't just a luxury, it's the foundation of a vibrant, long life.This is where sleep hygiene matters.  It is simply the science of optimizing your sleep environment and habits for maximum energy and rejuvenation. Think of it as your personalized sleep recipe, carefully crafted to help you drift off peacefully and wake up feeling refreshed and ready to conquer the day.How to incorporate sleep hygiene into daily routine?Imagine waking up feeling energized and alert, your mind sharp and your mood sunny. Sounds like a dream, right?  With practicing the right sleep hygiene habits, it can become your reality.Here's the breakdown:Consistency is Key: You might have heard, 'early to bed, early to rise, makes a man, healthy, wealthy and wise'. This phrase sums up the whole meaning of wellness in it. Your body loves routine, and a consistent sleep-wake cycle regulates the internal clock, which makes it easier to fall asleep and wake up feeling refreshed.  Treat your sleep schedule like a sacred ritual. Go to bed and wake up around the same time each day, even on weekends. Bedroom Bliss:  Create a cool, dark, quiet and calm atmosphere in your bedroom, it should be your sanctuary, a haven of tranquility.  Invest in a comfortable mattress and pillows, and restrict yourself from distractions like phones and TVs.Tech Detox:  Limit technology exposure, and set boundaries and timings. The blue light emitted from screens can wreak havoc on your sleep. Power down devices at least an hour before bed and replace them with relaxing activities like a warm bath, reading, or gentle stretching.Stimulant Smart: Avoid intake of substances that can interfere with your sleep cycles, such as caffeine and alcohol in the evening.Relaxation Rituals: Make a calming ritual before bed, try deep breathing exercises, meditation, or listening to soothing music. These practices signal to your body that it's time to relax and prepare for sleep.Beyond sweet dreams: the ripple effectNow, you might be wondering, "Why is sleep such a big deal?" Well, the benefits go far beyond feeling rested.Boost Your Brainpower: Sleep is when your brain relaxes, consolidates memories and processes information. Think of it as your brain's nightly reboot.Emotional Resilience: A good night's sleep helps regulate your emotions, keeping stress and anxiety at bay.Supercharge Your Health: Quality sleep supports a robust immune system, helps maintain a healthy weight, and even reduces the risk of chronic diseases like heart disease and diabetes.Longevity: the ultimate sleep goalWant to live a longer, healthier life? Prioritize sleep! Studies show that consistent, quality sleep is linked to increased longevity and a lower risk of age-related diseases.But it's not just about the quantity of sleep, it's about the quality.Deep Sleep Matters: Deep sleep is crucial for physical and mental restoration.Consistency is Key: Maintaining a consistent sleep schedule throughout your life is associated with healthier aging.Sleep hygiene: a lifelong habitIncorporating sleep hygiene into your daily routine is an investment in your overall well-being. It's about creating a holistic approach to health that prioritizes rest and rejuvenation.Remember: Sleep is not a luxury, it's a necessity. So, prioritize those Zzz's and reap the incredible rewards of a well-rested mind and body.