No need to spend money, no needles and no drugs, this is the easiest way to improve mitochondria I have ever heard of!

　
　　”Women of advanced maternal age encounter significant challenges in achieving pregnancy and exhibit an elevated risk of chromosomal abnormalities in their embryos, which is fundamentally attributable to age-related mitochondrial dysfunction.”
　　Mitochondria are no strangers to our circle of sisters, how to improve is also a sea of eight immortals show their skills, such as the use of coenzyme Q10, there are playing growth hormone, there is the use of DHEA, as well as see the Chinese medicine to eat Chinese medicine.
　　Of course, there are also research on dietary adjustments, physical exercise, psychological adjustment ……
　　All of these are the right way to improve your mitochondria, but there is a way that is simpler than all of these, and also more effective, and most importantly costs nothing.
　　That is sleep, a good night’s sleep, a good night’s sleep!
　　01 Sleep promotes mitochondrial renewal and repair
　　The research team of the Department of Neuroscience of the University of Pennsylvania published a research article in February this year in the journal nature, confirming that sleep is crucial for the renewal and repair of mitochondria.
　　Mitochondria are the ‘energy factories’ in the cell, mainly responsible for converting nutrients into energy (ATP), in order to supply the needs of various physiological activities of the cell.
　　Under normal conditions, the metabolic activities of mitochondria will inevitably generate free radicals, but under moderate conditions, the intracellular antioxidant system can remove these free radicals.
　　However, as mitochondrial function declines, the accumulation of free radicals leads to oxidative stress and cellular damage.
　　In this study, researchers subjected Drosophila to sleep deprivation and found that this led to a significant increase in oxidation of mitochondria in glial cells.
　　She not only examines the speed and strength of the sperm, but also assesses their genetic quality.
　　The follicular fluid not only attracts sperm, but also specifically selects them.
　　This means that even though some sperm are fast, if they carry serious genetic defects, Miss Egg will still reject them without hesitation.
　　This selection mechanism ensures that only those sperm that are strong, swift and genetically superior will have a chance to combine with the egg to form a fertilised egg.
　　This reverses our traditional perception of the random union of egg and sperm.
　　It turns out that at the beginning of life, the egg has already demonstrated her shrewdness and pickiness.
　　This also explains why some couples who have trouble trying to conceive naturally are able to conceive successfully after treatment with assisted reproductive technology.
　　This is because during the process, doctors screen the best quality sperm and eggs for union, thus increasing the success rate of conception.
　　The egg lady is also smart in her choice of ‘mate’.
　　Not every egg will prefer the sperm of the female’s chosen male partner.
　　Biogenetically, the male that a woman falls in love with does not necessarily have the most suitable tadpoles for her eggs.
　　Some women may feel confused and helpless when faced with the problem of infertility.
　　But in reality, this may have something to do with the ‘mate choice’ of the egg lady.
　　She prefers to be alone (i.e. welcome the arrival of her great-aunt) rather than be forced to bond with a sperm she doesn’t like.

　03 Sleep acts on mitochondria by regulating hormones
　　In addition to acting directly on mitochondria, sleep can also act indirectly on mitochondria by regulating hormones.
　　Growth hormone secretion increases during sleep at night, especially during the deep sleep stage.
　　Growth hormone promotes cell growth and repair, and in the case of mitochondria, it stimulates mitochondrial biogenesis, i.e. the production of new mitochondria.
　　In addition, melatonin, a hormone secreted by the pineal gland, is also closely associated with sleep.
　　Melatonin is often referred to as the sleep hormone because of its ability to aid sleep. When there is little or no light, the master clock in people’s brains recognises the lack of blue light waves and then sends a signal to the pineal gland to secrete melatonin.
　　However, melatonin does much more than that. It is also a powerful energy hormone that is essential for mitochondrial health.
　　Melatonin has antioxidant properties that help protect mitochondria from oxides and highly toxic free radicals. When these oxides and free radicals are in excess, they damage the mitochondria, ultimately leading to decreased energy production.
　　To keep mitochondria healthy and cells functioning properly, the body needs to use antioxidants to scavenge free radicals.
　　Melatonin is particularly good at this, as it can neutralise a number of free radicals at the same time and combine with other antioxidants to work synergistically.
　　In addition, melatonin increases the production and activity of other antioxidant enzymes, such as glutathione peroxidase, superoxide dismutase and catalase.
　　It also has a special ability to easily cross cell membranes to reach the inside of mitochondria, providing them with antioxidant protection.
　　These factors make melatonin excellent at protecting mitochondria from oxidative stress.
　　At this point you are not already stupid, ready to go buy a box of melatonin it, in fact, the circle sister said these melatonin function is mainly by the body’s natural secretion, and we buy to melatonin is still very different.
　　We need to supplement the most melatonin, is to promote the body to secrete more melatonin, rather than synthetic drugs or health products.
　　Sleep provides a whole-body, natural way of regulating the body compared to other methods. Adjusting the physiology of the entire body from within is not the best way to improve mitochondrial health.
　　04 Mitochondria counteract sleep
　　Sisters can think back to their own sleep is good or not, in fact, this is also an important indicator of the mitochondrial function is good or bad.
　　As mentioned earlier, chronic sleep deprivation will seriously affect the function of mitochondria, which will lead to mitochondrial dysfunction, resulting in insufficient energy production and cellular metabolic disorders.
　　This energy imbalance and metabolic disorders within the body will feed back to the nervous system, affecting sleep regulation mechanisms and making it difficult to enter and maintain a good state of sleep.
　　Neuronal activity increases during wakefulness and produces oxidation products that are transferred to glial cells in the form of lipids, a process associated with mitochondria.
　　Sleep deprivation interferes with this cycle, affecting lipid metabolism and mitochondrial function in glial cells.
　　In neurons, Drp1 controls the transfer of lipids to glial cells and affects their lipid accumulation; in glial cells, Drp1 is involved in the clearance of lipid droplets during sleep, and disruption of this process results in reduced sleep and fragmentation.
　　Mitochondrial β-oxidation in glial cells is critical for sleep. Knockdowns of genes that inhibit this gene result in reduced sleep and fragmentation, suggesting that β-oxidation is closely linked to the maintenance of sleep.
　　So, sleep affects mitochondrial repair and renewal, and mitochondrial health in turn affects sleep; if the mitochondria are unhealthy, sleep will not be good.

05 How to get a good night’s sleep
　　With the research above, I think we all know that we need to get a good night’s sleep, but for many of our sisters, getting a good night’s sleep is actually quite difficult.
　　A consensus from the American Academy of Sleep Medicine and the Sleep Research Society states that for optimal sleep, adults aged 18-60 routinely need ≥7 hours of sleep per night.
　　Infants, children, and adolescents need more sleep than adults.
　　The Circle has summarised some tips on how to get a good night’s sleep:
　　Fix bedtime and wake-up time, even on weekends. Maintaining a regular circadian rhythm every day can make it easier to fall asleep and get up Moderate exercise can improve sleep quality;
　　Establish sleep rituals, such as dimming the lights two hours earlier;
　　Arranging for yourself a comfortable bed and pillow;
　　For people who are light sleepers and wake up easily in the middle of the night, try using blackout curtains, earplugs, and eye masks to create the best sleep environment;
　　Don’t drink coffee, smoke or eat too much in the evening;
　　Drinking alcohol may reduce the quality of sleep; don’t use alcohol to help you sleep;
　　not checking the time again and again if you can’t sleep. Go to another room and do something relaxing until you feel sleepy enough to return to bed;
　　Some soothing activities before bed can promote sleep, such as reading in soft light and putting your mobile phone away 30 minutes before bedtime;
　　If it is difficult to fall asleep at night, don’t take naps during the day, and if you are really sleepy during the day, you can take a short nap within 20 minutes.
　　Well, I hope you read this article, put down your mobile phone, dim the lights, if really not sleepy, with hot water to soak your feet, ready to sleep!
　　We are now sleeping is not sleep, but the maintenance of mitochondria, the repair of DNA, lying flat is the simplest and most effective and fastest way to hold the baby, cheers!