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0:00 Seven things you should never do in the evening , which are usually extremely unhealthy. Imagine that your evening routine is unnoticed sabotaging your health and you do it every day without knowing that it can be improved. In this video I show you seven things you should never do in the evening if you want to start the morning well and stay healthy and sleep like a baby . In the end, you will understand how a harmless decision can massively disrupt your recovery. Stay tuned. Yes, do a good deed, leave a positive review, and we'll go to my office and take a closer look at these seven tips . Let's go. The body starts the day with an increased level of
0:46 stress hormones. It basically looks like this. By the way, in the evenings, when I briefly flick through the news, he also goes into a frenzy. But that's a different topic, that's normal. Yes. But why does the body immediately increase the stress hormone in the morning? What is the what is the meaning? Yes, stress hormones control our body in such a way that they provide our body with more energy, for example, they cause the hormone glucagon to release more sugar from the liver into the blood, which is then released hotly so that the cells have energy to start the day. Completely logical. Hurry before the long night. So, you get up tomorrow, no sugar in your blood, right? You can just stay lying down. So, they pick you up right away, feet first. Well, we don't want that. So, imagine you wake up in the morning and immediately have low blood sugar. It doesn't work like that. But now comes the clue, which you can see is
1:32 that the concentration of the stress hormone continues to decrease throughout the day. This is logical, because our body wants to prepare us for the sleep phase . If this is disturbed, it is bad. Yes, because the stress hormone is always active. Some people still go to the gym in the evening and do their exercise in the evening. You know what I'm getting at? Clearly. Yes, here comes problem number one. The problem of exercise, regardless of intensity, usually leads to a three-hour high level of cortisol stress hormone. So you should keep an eye on it, especially in the evening, yes, you should keep in mind that when you want to go to bed it's around 10 o'clock. I know it's fictional but it would be nice. Yes, so you should finish training by 7 o'clock at the latest . That means starting training at 5:30 p.m., 6 p.m., not later. Yes, and that means your
2:17 hormone levels are actually low enough for the sleep phase so that you can fall asleep. Tip number 2, the REM phase, the phase of vivid dream sleep with high brain activity and eye movements. Yes, it is essential for cognitive and emotional regeneration and sets the stage for deep sleep. This is the most important sleep phase of all. So, if you think that drinking alcohol before bed helps you relax, I'm afraid I have to say, the apple, the apple gives birth to lively children. That doesn't happen, because yes, we see that with increasing grams of alcohol the duration of RM sleepiness decreases. With one gram of alcohol per kilogram of body weight, you almost get half the
3:03 sleep time. The first RM phase occurs later and later as the amount of alcohol increases . From about 90 minutes without alcohol to 150 minutes at 1 g of alcohol per kilo of body weight. That means if you weigh 70 kg, with 70 g of alcohol. Yes, like that. Therefore, it is an illusion to think that you can sleep better when you drink alcohol. You just become more sluggish and fall asleep faster because the brain is affected by the neurotoxin ethanol. Clearly, you don't even know where you are anymore. Yes, but it doesn't improve sleep. We all know that from our wild, wild times. Yes, we still know that. Yeah, right? And then you think, wow, drunk, sleep, and then you get up in the morning and think, did you even sleep? I don't know. You don't know. Yes, that's why 0g of alcohol is the best thing you can do for your sleep. Now comes tip number
3:48 3. Vitamin D3. I've been thinking about tip 3 . I have g I have pushed again like this, okay, the vitamin D3 and sleep are particularly important. If you want to have a good night's sleep, you unfortunately cannot avoid having optimal vitamin D3 levels . Studies like this one show that the 79 test subjects - this wasn't gendered, but simply because they were female - with low vitamin 3 levels also had significantly lower melatonin levels . Melatonin is one of the most important sleep-inducing hormones in the body. By the way, it is also a very strong antioxidant because it is so small . Yes, I have a more illustrative explanation for you, as always. You know you can rely on me, yes, we can see it here. Yes, there is something else to it. Look at
4:34 this randomized human study with MS patients who received interferon gamma. You can see that as vitamin D3 levels rise, melatonin, or more precisely, the metabolite 6 SMT, decreases. And what does that mean? Of course, most people don't have MS and do n't get interfongamma, but to be on the safe side I would n't take vitamin 3 in the evening, but rather in the morning, as it also plays a role in the sleep-wake rhythm. This is how you can harvest. Therefore D3 in the evening signals sun to your body. But no sun in the evening. Not bad. So that's why Melonin sings, which would be stupid in the evening. So for me, people who like three in the morning, you're better off with that . Salty food before bedtime should be reconsidered. I know,
5:21 no, a lot of people do something like that in the evening, then cook it properly and add salt and whatever. Let me show you something. High salt consumption can increase blood pressure and, in some cases, heart rate. Mostly both. This is mainly because of the salt or sodium in it. Salt consists of sodium chloride. So water binds that binds water. This increases the blood volume in the vessels, which leads to higher pressure on the vessels when, of course, more fluid is bound in the arteries. At the same time, it influences hormonal control circuits, how the renin, angotensin, alphaterone system, and the sympathetic nervous system work. Yes, this leads, among other things, to a narrowing of the blood vessels and an increase in the heart rate. In addition, too much salt can, yes, disrupt the blood vessels, or
6:07 inner walls to be precise, endothelial cells, and make the vessels stiffer, which would increase blood pressure even further . So-called salt-sensitive people are particularly sensitive, that is, older people in particular, yes, people with high blood pressure in particular, yes, or people who simply react to it . Yes, studies show that salt increases blood pressure. Other studies show that blood pressure correlates with the time it takes to fall asleep. The higher the blood pressure, the longer the sleep phase we see here. Yes, and salt increases blood pressure. With a blood pressure of 160 systolic, it takes 15 minutes longer to fall asleep than with normal blood pressure . Therefore, low-salt food from the Hayabubu is suitable here. It is best to have a lot of salt on the
6:53 ready-made products. Ready-made bread, cheese, sausages, fast food or when eating out. Better options here would be, for example, yogurt with fruit, with berries, possibly soaked nuts, or sprouted oat flakes. It is also very easy to digest before going to sleep without any problems. Yes, things like that have very, very little salt. I really like that in the evening, for example, and it helps me fall asleep faster. Which brings us to the next point: digestion. How many hours before going to bed should you not eat anything? You basically decide that. Yes, because how long it takes on average to fall asleep depends on how long you haven't eaten beforehand. It actually is. Yes, so if you eat something an hour before bedtime, really an hour before bedtime, then you will need significantly longer than if you don't eat anything for four hours before bedtime . Studies show this. You can see that
7:40 if you don't eat anything 4 hours before bedtime , you fall asleep half an hour earlier on average . Yes, as if you had consumed something an hour before going to sleep . Therefore it is best to have your last meal at 6 p.m. and go to bed at 10 p.m. Let's move on to health. I know it 's hard, but practice makes perfect, you know. The next point relates to blood pressure . Yes, as we have seen, this correlates negatively with the loop duration, as we have just learned. Therefore, a magnesium-rich diet or supplementation is beneficial. Watch out. How come? Firstly, this randomized human study shows that if magnesium is supplemented, it is best to supplement it in large amounts. You were shown 400 mg, 405 mg, and then it really starts to flow in your blood. Yes, citrate, best
8:25 bioavailability also proven. So, the arteries are controlled by the muscles behind them and so is the heart , which is also a muscle, and we all know that magnesium has a relaxing effect on the muscles, because randomized studies have shown that magnesium significantly lowers both systolic and diastolic blood pressure . makes sense, relaxes the artery, which was crucial for the infusion time. Therefore, you should not make the mistake of including too little magnesium in your diet. Yes, especially in summer you use up significantly more magnesium because vitamin D is degraded. With each conversion step of vitamin D3 you also need magnesium accordingly, sweat magnesium and so on. I already explained. Magnesium citrate is best taken before going to bed . If that doesn't work, you can also take a complex. These are these two products here. I can happily give you a link. Everything is independently
9:11 laboratory tested. Unbeatable price. Mega. first choice magnesium concentrate. If not, if not everyone can tolerate it, then magnesium complex. This is my order. Then that's definitely the best thing you can do to get some rest into your muscles, your blood pressure, and so on. Last point. Let's go. Blue light in the evening suppresses melatonin production and delays falling asleep by up to an hour. Above all, it also significantly reduces the quality of sleep. A systematic review of the love of Apple and me found that in about 20% of the studies, sleep quality was significantly worse and in about one-third, total sleep duration decreased. I've put a lot of effort into recording it here for you in a graph. Yes, the underlying mechanism is
9:58 based on the activation of intrinsic photosensive retinal ganglion cells, I made that up. The difficult word is that they inhibit the release of melonin, so to speak, and thus shift the circadian rhythm, so to speak, phases. Yes, to reduce blue light, I recommend avoiding screen-protected devices for at least an hour before going to bed, or installing special blue filters in these devices or even in those crazy glasses. You can also wear it in the evening, not in the morning, not at lunchtime, it does n't make sense, you'll just completely confuse your body , right? You think he thinks it's already night or I don't know, I'm somewhere in the cave or I don't know where, right? In addition, it helps to look for warm light in the evening , yes, that means color temperatures below 3000 Kelvin, yes, to switch to that, yes, and above all to support the natural melatonin production and
10:44 release as best as possible, or to actually use candles like in the Middle Ages, or to use light bulbs instead of LEDs, because light bulbs produce light through heat exposure. Yes, that's very exciting. Yes, okay. That's it. We're making another car. We're still doing auto. Okay, so here's the short version. Avoid evenings, blue lights, alcohol and late meals. Intense training and salt. They disrupt melatonin production, increase stress, the stress hormone to be precise, and the cortisol level in the blood, or even delay the time it takes to fall asleep. Switch to warm light, use blue filters or glasses. Yes, go to bed at least 4 hours before going to sleep . Maybe we can still make friends with three. Yes, it's better to train sooner rather than later and
11:30 rely on a clear Magnesium Plus. especially in summer. This balances your hormones and makes your sleep even better. Keep these things in mind and they will pave your way to maximum restful sleep, maximum regeneration in the morning and, above all, perhaps many years of life plus, who knows. Thank you for your health. You can find everything important in the video description. See you in the next video and thank you for watching. [Music]
