Sleep is much more than just a nightly resting phase; it is essential for the health of our brain and body. During sleep, numerous processes take place that support our cognitive performance, our immune system and our hormonal balance. In the following, we shed light on the scientifically sound reasons why sleep is so important and provide practical tips on how to optimise sleep quality.

The importance of sleep for the brain and body
1. Memory formation and cognitive functions
During sleep, especially in the REM phase, the brain is particularly active: it processes dreams, stores memories and consolidates experiences, which is crucial for learning and emotional processing. Studies show that a lack of sleep can lead to impairments in attention, working memory and decision-making after just a short time. This emphasises the importance of sufficient sleep for maintaining cognitive performance (Lim & Dinges, 2010).
2. Cell repair and regeneration
During sleep, the body undergoes important processes of cell repair and regeneration that are crucial for maintaining physical health and combating oxidative stress. Antioxidants such as hydroxytyrosol, an active ingredient from olives, can support these processes by reducing oxidative stress and promoting the activity of antioxidant enzymes (Zhao et al., 2021; Zheng et al., 2015).
3. Hormone regulation
Sleep plays a central role in the regulation of various hormones, including melatonin, cortisol and growth hormones. A balanced sleep-wake cycle ensures hormonal balance, which is essential for metabolic processes and stress management (O’Gara et al., 2021).
Tips for optimising sleep
1. Establishment of a consistent sleep routine
Regular sleeping times: Go to bed at the same time and get up at the same time every day to stabilise the circadian rhythm.
Sleep-promoting environment: Ensure a dark, cool and quiet bedroom to create optimal sleeping conditions.
2. Limit screen time before going to bed: Avoid using electronic devices at least one hour before going to bed, as the blue light can inhibit melatonin production.
3. Integration of relaxation techniques: Practices such as meditation, breathing exercises or gentle yoga can help to calm the mind and prepare the body for sleep.
4. Promoting sleep quality through nutrition: Foods such as cherries, bananas and almonds, which are rich in tryptophan or melatonin, can promote sleep. Hydroxytyrosol, an antioxidant from olives, also supports night-time regeneration by reducing oxidative stress and thus improving sleep quality.
5. Regular physical activity: Moderate exercise, preferably in the afternoon, can improve the quality of sleep. However, avoid intense physical activity shortly before going to bed.
Your path to better sleep
Healthy sleep is essential for optimal brain and body function. By implementing the above strategies, you can improve the quality of your sleep and thus boost your cognitive performance, your immune system and your general well-being.
Literature:
Lim, J., & Dinges, D. F. (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin, 136(3), 375–389. Available at: https://doi.org/10.1037/a0018883.
Zhao, Y.-T., et al. (2021). Hydroxytyrosol alleviates oxidative stress and neuroinflammation and improves depression-like behavior in mice. Food & Function, 12(3), 1173–1184, 2021. Available at: https://pubs.rsc.org/en/content/articlelanding/2021/fo/d1fo00210d.
Zheng, A., et al. (2015). Hydroxytyrosol improves mitochondrial function and reduces oxidative stress in the brain of db/db mice: role of AMP-activated protein kinase activation. British Journal of Nutrition, 114(8), 1237–1244, 2015. Available at: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/hydroxytyrosol-improves-mitochondrial-function-and-reduces-oxidative-stress-in-the-brain-of-dbdb-mice-role-of-ampactivated-protein-kinase-activation/908B6823EC0FAF92871977928C0206A3.
O’Gara, B. P., et al. (2021). Sleep, Pain, and Cognition: Modifiable Targets for Optimal Perioperative Brain Health. Anesthesiology, 135(6), 1132–1142, 2021. Available at: https://pubs.asahq.org/anesthesiology/article/135/6/1132/117851/Sleep-Pain-and-Cognition-Modifiable-Targets-for.