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Just steve's avatar
Just steve
25mEdited

Good quality life affirming sleep once again shown to be for whatever the reason, Creation has made it one of the Foundational Systems for excellent health. And, once again, here in the States we are just a few days away from the yearly ritual of disrupting the whole nations quality of sleep. Disruptions lingering for many days, weeks for some. Another ritual to go with it, bills to keep the time set at either the Day Light Savings Time or Standard Time. Brace up as we all endure once again disrupted sleep and the drag and fog we will all be sharing. Then consider those on shift work, especially the Midnight zombie shift. Blah. It's like having the flu year round.

After working years of shifts many years ago, it is still, decades later easier to sleep in the day time than at night. Might be just me but I have found the GABA sleep supplements to promote excellent restorative, quality sleep. I've experienced times when even though sleeping for less hours but with quality sleep is superior to quantity sleep.

Our other article on Berberine gives us why it does such an excellent job increasing the quality of life for those who suffer pre diabetes or diabetes. Seems to be a better route than the Insulin Shots so many diabetics hate. Shots that insulin resistant cells are being further insulted with a method that seems more like trying to force 10 pounds of sugar into a 5 pound bag. Best approach overall is to as much as possible remove ourselves from the toxic food system and its products.

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Guillermou's avatar
Guillermou
6h

Sleep, exercise in nature, and a variety of colorful raw fruits and vegetables rich in biophotons, enzymes, and phytochemicals provide a good foundation for health. Circadian rhythms are endogenous biological cycles that regulate essential cardiovascular functions, such as blood pressure, heart rate, vascular tone, metabolic homeostasis, and overall health. Disruption of these rhythms, due to factors such as shift work, exposure to artificial light at night, irregular sleep-wake cycles, or irregular eating patterns, is increasingly recognized as an independent risk factor for cardiovascular disease. A growing number of studies link circadian misalignment to key pathophysiological mechanisms, such as endothelial dysfunction, oxidative stress, inflammation, and autonomic imbalance. The CLOCK gene (Circadian Locomotor Output Cycles Kaput) is one of the circadian clock genes and is considered a fundamental regulator of the circadian rhythm, responsible for mediating several biological processes. Therefore, abnormal CLOCK expression affects its role in the circadian clock and its more general function as a direct regulator of gene expression. Cortisol is a promising candidate as a biomarker for detecting early signs of stress-induced circadian rhythm disruption. Early detection of subpathological circadian rhythm disruption could offer the possibility of a reversible, health-preserving state.

Circadian rhythm disruption has been shown to be associated with an increased risk of developing obesity and obesity-related diseases and is closely linked to tumorigenesis in cancer. Dysfunction in the 24-hour circadian rhythm is a common occurrence in older adults and is more severe in individuals with age-related neurodegenerative diseases, including neurodegenerative diseases. The links are for those interested in further information.

https://www.tandfonline.com/doi/abs/10.1080/13813455.2021.1988110 (2024).--

https://www.mdpi.com/1422-0067/25/11/5846 (2024).--

https://www.nature.com/articles/s43018-024-00759-4 (2024).--

https://link.springer.com/chapter/10.1007/978-981-99-3746-2_25 (2024).--

https://www.nature.com/articles/s41420-024-01960-1 (2024).--

https://www.sciencedirect.com/science/article/abs/pii/S0167488924001253 (2024).--

https://www.mdpi.com/1467-3045/47/8/664 (2025).-

https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2025.1633835/full (2025).--

https://www.mdpi.com/1422-0067/26/18/9141 (2025).--

Each person will need more or less hours of sleep depending on their age group. Dr Carles Gaig, neurologist specialising in sleep disorders at the Hospital Clínic Barcelona, explains how your sleep needs change according to your age group. In the link.

However, these general figures are not valid for everyone, as there is a small percentage of people who can sleep less without suffering any repercussions on their health. Dr Carles Gaig points out that "About 3% of the population are endowed with genetics that allow them to sleep 6 or even 5 hours every night without this having any adverse effects on them. They are not tired or sleepy the next day, are no more mentally clumsy and have no long-term effects on their health.”

https://www.clinicbarcelona.org/en/news/how-many-hours-do-we-need-to-sleep

Sleep disorders and insomnia are increasingly diagnosed at all ages. These are risk factors for depression, mental disorders, coronary heart disease, metabolic syndrome, and high blood pressure. Several factors can negatively affect sleep quality, such as stimulant use, stress, anxiety, and the use of electronic devices before bed. There is growing evidence suggesting that nutrition, physical activity, and sleep hygiene can significantly affect sleep quality. The aim of this review was to analyze factors that can affect sleep quality, such as nutrition, stimulants, and physical activity.

https://www.mdpi.com/2072-6643/14/9/1912 (2022).-- This review seeks to synthesize the current evidence on the impact of key nutrients, dietary patterns, bioactive compounds, and gut microbiome modulation on sleep regulation, as well as explore emerging personalized nutritional approaches for the management of sleep disorders.

Plant-based diets, including vegetarian and vegan diets, which prioritize the consumption of plant-based foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds, are associated with better sleep quality compared to omnivores.

https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.71309 (2025).-- This review explores the role of the gut microbiota in regulating sleep through various metabolites, such as short-chain fatty acids, tryptophan, serotonin, melatonin, and gamma-aminobutyric acid (GABA). A balanced diet rich in plant-based foods improves the production of these sleep-regulating metabolites, which could benefit overall health.

https://www.mdpi.com/2072-6643/16/14/2259 (2024).-- This systematic review highlights a total of 36 articles that associate gut microbial signatures with metabolic syndrome (MS) or sleep disorders. Special emphasis is placed on studies that evaluate the effect of dietary patterns, dietary supplementation, and probiotics on MS or sleep disorders. Conclusions: Dietary choices promote microbial composition and metabolites, causing both improvement and deterioration of metabolic syndrome and sleep homeostasis.

https://www.mdpi.com/2072-6643/16/3/390 (2023).-- This systematic review identifies specific alterations in the gut microbiota among subjects with insomnia, characterized by taxonomic changes that may serve as promising therapeutic targets for sleep disorders.

https://www.mdpi.com/2075-1729/15/7/1086 (2025).-- The complex relationship between sleep, immune function, and cancer has been demonstrated in several studies, underscoring the significant impact that sleep disturbances can have on cancer development and progression.

https://www.mdpi.com/2073-4409/13/15/1246 (2024).-- This study indicates an association between a healthy sleep pattern and a lower risk of benign prostatic hyperplasia (BPH), highlighting the importance of maintaining these patterns to potentially reduce the risk of BPH.

https://europepmc.org/article/med/38764254 (2024).-- Most patients with neurodegenerative diseases, in addition to cognitive decline, often experience various types of sleep disorders, such as insomnia, REM sleep behavior disorder, sleep-disordered breathing, and circadian rhythm disturbances. There is growing evidence of a bidirectional interaction between sleep disturbances and mental health.

https://www.mdpi.com/2077-0383/14/19/7119 (2025).--

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