Quality Sleep: My Self-Research Results?

Recently, I have become curious about sleep and have started experimenting a lot on myself. I have been using Oura Ring for a long time and thanks to this device I can regularly monitor my sleep quality. One of the things I realized in this process is that improving sleep quality is not just about sleeping longer, but also about optimizing deep sleep times.

Sleep restores brain function, supports memory formation, and helps the rest of the body heal. Poor sleep has been linked to a range of conditions, from insulin resistance to heart disease, depression, and even cancer. [1]

Supplements and Tools That Improve Sleep Quality

I would like to share with you the three products that I have found most useful as a result of my own experiments:

1) Magnesium Glycinate: Magnesium is known for its muscle relaxant and nervous system calming effects. The glycinate form is easy to digest and well tolerated in the body. Magnesium activates GABA (gamma-aminobutyric acid) receptors, calming the brain and making it easier to fall asleep. [2] A study has shown that magnesium deficiency can cause sleep disorders and that supplementation significantly improves sleep quality. [3]

2) L-Theanine: Found in green tea, this amino acid promotes relaxation by increasing alpha brain waves. L-Theanine reduces stress by lowering cortisol levels and can speed up the process of falling asleep. Studies have shown that L-Theanine can extend REM sleep periods and help you wake up feeling more rested. [4]

3) Magnetic Nose Device: This device optimizes oxygen levels by increasing nasal breathing capacity and may reduce the risk of sleep apnea. Restricted nasal breathing can cause sleep disruption and snoring. I have observed a significant decrease in the frequency of sleep disruptions when using the device.

4) Melatonin: Why Didn’t I Find It Helpful ?

Melatonin is a hormone that regulates the sleep-wake cycle. However, when melatonin supplements are taken, the body’s own melatonin production may be suppressed because melatonin levels in the blood rise suddenly. Melatonin has also been found to be more effective for jet lag or shift workers, but there is weak evidence that it profoundly improves sleep quality. [5] It has been suggested that long-term use may disrupt the body’s hormonal balance.

In conclusion, individual differences are important for quality sleep. Oura Ring, tracking devices such as smart watches

, can guide you in understanding which supplements and tools are right for you. Sleep is one of the cornerstones of our health, and every investment in it pays off in the long run.

Mechanism and Benefits of Quality Sleep

Sleep is regulated by our biological clock called the circadian rhythm. This rhythm controls the release of hormones such as melatonin and cortisol. Deep sleep stages (NREM 3 and 4) are critical for muscle repair and growth hormone release. During this time, the cerebrospinal fluid clears toxins and memory consolidation occurs. REM sleep is essential for learning and emotional regulation. Inadequate sleep can increase stress levels by increasing amygdala (emotional response center) activity and impairs prefrontal cortex (decision-making area) function. [2]

Quality sleep strengthens the immune system, reduces inflammation, and balances metabolism. Inadequate sleep can cause weight gain by decreasing leptin (fullness hormone) levels and increasing ghrelin (hunger hormone) levels. [3] In addition, during sleep, the nervous system switches to parasympathetic mode and the heart rate slows down, which improves cardiovascular health in the long run.

Sources:

1. Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams .

2. Abbasi, B. et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial .

3. Wienecke, J., & Nolden, C. (2016). Magnesium deficiency and sleep disorders: A review of current knowledge .

4. Kimura, K. et al. (2007). L-Theanine reduces psychological and physiological stress responses .

5. Ferracioli-Oda, E. et al. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders .