Bad for sleeping without a recipe: what do you need to know?

Part 1: Understanding sleep and sleep problems

1. Circat rhythms: the conductor of your sleep. Circat rhythms are an internal biological clock that regulates the cycle of sleep and wakefulness. They are affected by external factors, such as light, temperature and social interactions. The circuit rhythm failure can lead to insomnia, fatigue and other health problems. Violation of circadian rhythms is often associated with a change in time zones (jetlag), by work in shift, an irregular schedule of sleep and insufficient effects of natural light. To maintain a healthy circadian rhythm, it is important to observe a regular sleep schedule, go outside in the daytime and avoid bright light before bedtime.

2. Stages of sleep: Night journey. The dream consists of several stages, each of which plays an important role in restoring the body. These stages include:

   • Nrem 1 (N1): The transition from wakefulness to sleep. The muscles relax, the heartbeat and breathing slow down. It is easy to wake up at this stage.
   • NREM 2 (N2): A deeper sleep. The heartbeat and breathing slow down even more. The body is prepared for deeper sleep.
   • NREM 3 (N3): The deepest dream. It’s hard to wake up. This stage is important for physical recovery, growth and immune function.
   • REM (Rapid Eye Movement): Fast eye movement. Brain activity increases, resembling wakefulness. This stage is associated with dreams, consolidation of memory and emotional regulation. The sleep cycle is repeated several times per night, with a predominance of deep sleep in the first half of the night and REM-SN in the second half. Violation of any of these stages can lead to problems with sleep and a deterioration in the general state of health.

3. Insomnia: an epidemic of our time. Insomnia is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening. It can be acute (short -term) or chronic (prolonged). Factors contributing to insomnia include stress, anxiety, depression, poor health, medicine, alcohol abuse and caffeine, as well as poor sleep hygiene. Symptoms of insomnia include fatigue, irritability, difficulties with concentration, headaches and memory problems. Chronic insomnia can increase the risk of developing cardiovascular diseases, diabetes, obesity and other health problems.

4. Other sleep disorders: a wider picture. In addition to insomnia, there are many other sleep disorders that can affect the quality and duration of sleep. These include:

   • Obstructive Apnoe SNA Syndrome (SOAS): It is characterized by episodes of breathing stop during sleep, which leads to a decrease in oxygen in the blood and frequent awakening.
   • Restless legs syndrome (SBN): It causes unpleasant sensations in the legs and an irresistible desire to move them, especially at rest.
   • Narcolence: Neurological disorder, characterized by excessive daytime drowsiness and sudden attacks of sleep.
   • Parasia: Anomalous behavior during sleep, such as sleeping, nightmares and night horrors. Diagnosis and treatment of these disorders often require consultation with a dream specialist.

5. When to see a doctor: do not ignore the signs. Snown problems that do not pass over time or significantly affect your daily life, require a doctor. It is important to consult a doctor if you experience:

   • Strong day drowsiness, despite the sufficient duration of sleep.
   • Frequent awakening at night or early awakening.
   • Difficult breathing during sleep (possibly a sign of Soas).
   • Strong headaches in the morning.
   • Problems with concentration, memory or decision making.
   • Depression, anxiety or irritability associated with sleep problems.
   • The use of over -the -counter sleeping pills for more than a few weeks. The doctor can conduct an examination, prescribe tests and recommend the appropriate treatment, which may include a change in lifestyle, cognitive-behavioral therapy for insomnia (KPT B) or drugs.

Part 2: Dad for sleeping: review and action mechanisms

6. Melatonin: Hormone Darkness. Melatonin is a hormone produced by the pineal gland in the brain, which regulates the cycle of sleep and wakefulness. The production of melatonin increases in the dark and decreases when the light is exposed. The reception of melatonin in the form of dietary supplements can help improve sleep, especially with Jetlag, work in shifts and insomnia. Melatonin acts, contacting melatonin receptors in the brain, which contributes to drowsiness and reduces vivacity. The recommended dosage of melatonin is usually from 0.3 mg to 5 mg for 30-60 minutes before bedtime. It is important to start with the lowest dose and gradually increase it if necessary. Side effects of melatonin can include headache, dizziness, nausea and drowsiness in the morning.

7. Valerian: A traditional sedative. Valerian is a plant that is traditionally used to improve sleep and reduce anxiety. The mechanism of action of valerian is not fully studied, but it is believed that it affects the level of gamma-aminomatic acid (GABA) in the brain, which is a neurotransmitter with a calming effect. Valerian can help reduce falling asleep, improve sleep quality and reduce the number of night awakenings. The recommended dosage of valerian is usually from 400 mg to 900 mg for 30-60 minutes before bedtime. Valerian is usually well tolerated, but in some cases it can cause side effects, such as headache, dizziness and stomach disorder. Valerian is not recommended to be taken with alcohol or other sedatives.

8. Chamomile: Soft relaxant. Chamomile is a grass known for its soothing and relaxing properties. Chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain, contributing to drowsiness and a decrease in anxiety. Chamomile can be consumed in the form of tea, capsules or extract. Romashkaya tea is a popular remedy for improving sleep. The recommended dosage of chamomile depends on the form of release, but usually ranges from 400 mg to 1600 mg for 30-60 minutes before bedtime. Chamomile is usually safe, but in rare cases it can cause allergic reactions, especially in people with allergies to ambrosia.

9. Magnesium: Mineral of relaxation. Magnesium is an important mineral that is involved in many body functions, including the regulation of the nervous system and muscle relaxation. Magnesium deficiency can lead to problems with sleep, anxiety and muscle cramps. Magnesium in the form of dietary supplements can help improve sleep, especially in people with a deficiency of magnesium. Magnesium glycinate and magnesium tronate are forms of magnesium, which are well absorbed by the body and less cause stomach disorder. The recommended magnesium dosage is usually from 200 mg to 400 mg for 30-60 minutes before bedtime. Side effects of magnesium can include diarrhea and stomach disorder.

10. L-theanine: Amino acid calm. L-theanine is an amino acid contained in tea, which has a calming and relaxing effect. L-theanine can help reduce anxiety, improve mood and improve sleep quality. It does not cause drowsiness, but can contribute to relaxation and facilitate falling asleep. L-theanine increases the level of GABA and other neurotransmitters, which contribute to calm and relaxation. The recommended dosage of L-theanine is usually from 100 mg to 200 mg for 30-60 minutes before bedtime. L-theanine is usually well tolerated and does not have serious side effects.

11. Triptofan: the predecessor of serotonin and melatonin. Triptofan is an amino acid that is the predecessor of serotonin and melatonin, neurotransmitters who play an important role in the regulation of sleep and mood. Triptophane in the form of dietary supplements can help improve sleep, especially in people with a deficiency of tryptophan. However, Triptophanes can interact with some drugs, so it is important to consult a doctor before its use. The recommended dosage of a tripophane is usually from 500 mg to 1000 mg for 30-60 minutes before bedtime. Side effects of tryptophan may include nausea, dizziness and drowsiness in the morning.

12. 5-HTP: Another path to serotonin. 5-HTP (5-hydroxyrypthophanes) is an amino acid that is an intermediate link in the process of transforming a tripophan into serotonin. Some studies show that the 5-HTP can be more effective than a tripophane to increase serotonin levels and improve sleep. However, 5-HTP can also have more pronounced side effects, such as nausea, vomiting and diarrhea. It is important to consult a doctor before using 5-HTP. The recommended 5-HTP dosage is usually from 50 mg to 200 mg for 30-60 minutes before bedtime.

13. Other dietary supplements: studying options. There are other dietary supplements that can help improve sleep, although evidence of their effectiveness can be less convincing. These include:

    • Melissa: Grass with soothing properties is often used in combination with valerian.
    • Passiflora: A plant that can help reduce anxiety and improve sleep.
    • Hops: The Ingredient of Beer, which has a calming effect.
    • Gamk (gamma-aminobral acid): Neurotransmitter, which has a calming effect. However, the GABA, taken orally, may not effectively penetrate through the hematoencephalic barrier. Before using any new dietary supplements, it is important to consult a doctor.

Part 3: how to choose and use dietary supplements for sleep

14. Consultation with a doctor: the first step to safe sleep. Before taking any dietary supplements for sleeping, it is necessary to consult a doctor. The doctor can evaluate your health status, determine the cause of sleep problems and recommend the most suitable treatment option. It is important to inform the doctor about all the medicines that you take, since dietary supplements can interact with some medicines. The doctor can also exclude other possible causes of sleep problems, such as thyroid diseases or iron deficiency.

15. Choosing a quality product: Read the labels. When choosing a dietary supplement for sleep, it is important to pay attention to the quality of the product. Choose products of well -known brands that have been tested for cleanliness and efficiency. Read the labels carefully and make sure that the product does not contain harmful additives or allergens. Look for products certified by independent organizations such as NSF International or USP, which check the products for compliance with quality standards.

16. Dosage: Start small. Start with the lowest recommended dose of bad and gradually increase it if necessary. Do not exceed the recommended dose, as this can increase the risk of side effects. Follow the instructions on the label and consult your doctor if you have any questions.

17. Reception time: Observe the regime. Most dietary supplements are recommended to be taken 30-60 minutes before bedtime. This gives enough time for the dietary supplement to begin to act. Follow the regular dietary supplement mode to get maximum benefit. Do not take sleep dietary supplements if you do not have the opportunity to sleep at least 7-8 hours.

18. Side effects and interactions: be vigilant. Like any drugs, sleep dietary supplements can cause side effects. The most common side effects include headache, dizziness, nausea and drowsiness in the morning. If you experience any side effects, stop taking a dietary supplement and consult a doctor. Dietary dietary supplements can interact with some drugs such as antidepressants, anticoagulants and sedatives. It is important to inform the doctor about all the medicines that you take to avoid unwanted interactions.

19. Duration of reception: short -term decision. Dad for sleeping, as a rule, are designed for short -term use. If you have chronic sleep problems, it is important to consult a doctor and undergo appropriate treatment. Long -term use of dietary supplements for sleep can lead to dependence and a decrease in their effectiveness. Try to use dietary supplements for sleeping only in cases where it is really necessary, and do not abuse them.

20. Sleep hygiene: the basis of a healthy sleep. Sleep dietary supplements can be useful, but they will not replace good sleep hygiene. Sleep hygiene includes a number of habits and practices that contribute to healthy sleep. These include:

    • Compliance with a regular sleep schedule: go to bed and wake up at the same time every day, even on weekends.
    • Creating a relaxing sleeping environment: make a bedroom dark, quiet and cool.
    • Avoiding caffeine and alcohol before bedtime: these substances can break the dream.
    • Limiting the use of electronic devices before bedtime: the light from the screens may suppress the production of melatonin.
    • Regular physical exercises: Physical activity can improve sleep, but do not play sports immediately before bedtime.
    • Stress management: Practice relaxation methods such as meditation or yoga.

Part 4: Alternative methods of sleep improvement

21. Cognitive-behavioral therapy for insomnia (KPT): Golden standard of treatment. KPT B is a type of therapy that helps people change their thoughts and behavior associated with insomnia. KPT B includes several techniques, such as:

    • Control of incentives: Using the bed only for sleep and sex.
    • Sleep restriction: Reducing time spent in bed to increase the need for a dream.
    • Cognitive therapy: Changing negative thoughts and beliefs about sleep.
    • Relaxation methods: Training in relaxation techniques, such as diaphragmatic breathing and progressive muscle relaxation. KPT-B is an effective method of treating insomnia not related to the use of drugs.

22. Relaxation techniques: removal of stress before bedtime. Relaxation techniques can help relieve tension and prepare the body for bed. These include:

    • Meditation: The practice of awareness, which helps to focus on the present moment and reduce the level of stress.
    • Yoga: Physical and mental practice that helps to relax the body and mind.
    • Diaphragmatic breathing: The deep breathing technique that activates the parasympathetic nervous system and promotes relaxation.
    • Progressive muscle relaxation: A technique that includes consistent tension and relaxation of various muscle groups. Regular practice of relaxation techniques can help improve sleep and reduce anxiety.

23. Acupuncture and acupressure: ancient treatment methods. Acupuncture and acupressure are ancient Chinese treatment methods that include stimulating certain points on the body to improve health and well -being. Some studies show that acupuncture and acupressure can help improve sleep, especially in people with insomnia. However, additional studies are needed to confirm these results.

24. Aromatherapy: the power of aromas. Aromatherapy is the use of essential oils to improve physical and mental health. Some essential oils, such as lavender, chamomile and sandalwood, have soothing properties and can help improve sleep. Essential oils can be used in diffuser, added to the bath or applied to the skin (in diluted form).

25. Light therapy: adjusting circadian rhythms. Light therapy is the use of bright light to adjust circadian rhythms. Light therapy can be useful for people with jetlag, seasonal affective disorder (SAR) and other problems with sleep related to circus rhythms. Light therapy is usually carried out in the morning using a special lamp for light therapy.

Part 5: Sleep and Health: Global Perspective

26. Sleep and immune system: the connection between rest and protection. During sleep, the immune system produces and releases cytokines, proteins that help fight inflammation and infection. The lack of sleep can weaken the immune system, making a person more susceptible to diseases. Chronic insomnia is associated with an increased risk of developing infections, autoimmune diseases and cancer. To maintain a strong immune system, it is important to sleep a sufficient amount of time and observe a healthy hygiene of sleep.

27. Sleep and cardiovascular system: take care of your heart. The lack of sleep can increase blood pressure, cholesterol and the risk of developing cardiovascular diseases, such as heart attack and stroke. Chronic insomnia can also aggravate existing cardiovascular diseases. Regular and sufficient sleep is important for maintaining the health of the heart and blood vessels.

28. Sleep and metabolism: the effect of weight and diabetes. The lack of sleep can disrupt glucose metabolism and increase the risk of type 2 diabetes. It can also affect hormones that regulate appetite, which leads to an increase in calorie intake and weight gain. Chronic insomnia is associated with an increased risk of developing obesity and metabolic syndrome. To maintain a healthy metabolism, it is important to sleep enough time and observe a healthy lifestyle.

29. Sleep and mental health: impact on mood and cognitive functions. The lack of sleep can negatively affect mood, cognitive functions and mental health. It can increase the risk of depression, anxiety, irritability and problems with memory and concentration. Chronic insomnia can aggravate existing mental disorders. To maintain good mental health, it is important to sleep enough time and take care of your emotional well -being.

30. Sleep and performance: influence on work and study. The lack of sleep can reduce labor and study productivity, worsen the concentration of attention, memory and decision -making. It can also increase the risk of accidents and errors. To increase productivity and safety, it is important to sleep enough time and observe healthy sleep hygiene.

Part 6: Sleep and Age: Individual needs

31. Sleep in children and adolescents: importance for development. Sleep plays an important role in the development of children and adolescents. During sleep, tissue growth, consolidation of memory and brain development occurs. The lack of sleep can negatively affect school performance, behavior and general health. Children and adolescents need more sleep than adults. Infants need 14-17 hours of sleep per day, preschool children-11-13 hours, schoolchildren-9-11 hours, and adolescents-8-10 hours.

32. Sleep in adults: maintaining health and well -being. Adults need 7-9 hours of sleep per day to maintain health and well-being. However, the needs for a dream can vary depending on individual characteristics. Some people may need more sleep, and others may less. It is important to listen to your body and sleep as much as you need to feel rested and cheerful.

33. Sleep in the elderly: taking into account age -related changes. With age, the structure of sleep changes, and older people can be more difficult to fall asleep and maintain sleep. They can also wake up more often at night and wake up earlier in the morning. These changes can be associated with age -related changes in the brain, a decrease in the production of melatonin and other factors. Older people can experience more sleeping problems than young people, and they may take more time to relax and restore. However, this does not mean that sleep problems are an inevitable part of aging. With the help of good sleep hygiene and other treatment methods, you can improve sleep in older people.

34. Sleep and pregnancy: taking into account hormonal changes. Pregnancy can affect sleep due to hormonal changes, physical discomfort and anxiety. In the first trimester of pregnancy, women can experience increased drowsiness and fatigue. In the second and third trimesters, problems can arise with falling asleep and maintaining sleep due to the growing abdomen, heartburn, frequent urge to urination and other factors. Pregnant women are recommended to sleep on their side to improve blood flow to the uterus and fetus. Before taking any dietary supplements for sleeping during pregnancy, you need to consult a doctor.

35. Sleep and menopause: taking into account hormonal vibrations. Menopause can affect sleep due to hormonal vibrations, tides of heat and night sweating. These symptoms can make it difficult to fall asleep and maintaining sleep. Some women can also experience increased anxiety and depression, which can also affect sleep. Hormonal therapy can help improve sleep in women during menopause. It is also important to observe good sleep hygiene and manage stress.

Part 7: Sleep and way of life: the relationship of habits and rest

36. Diet and sleep: the effect of nutrition on the quality of sleep. The diet plays an important role in the regulation of sleep. Some products and drinks can contribute to sleep, while others can break it. It is recommended to avoid the use of caffeine and alcohol before bedtime, as these substances can disrupt sleep. You should also avoid the use of heavy and fatty foods before bedtime, as this can cause discomfort and make it difficult to fall asleep. Some products, such as cherries, kiwi and nuts, contain melatonin and can contribute to sleep.

37. Physical activity and sleep: Search for balance. Regular physical activity can improve sleep, but do not play sports immediately before bedtime. Physical exercises increase the production of endorphins that can improve mood and reduce stress. However, physical exercises can also increase the level of cortisol, stress hormone, which can disrupt sleep if you play sports too late in the evening. It is recommended to play sports no later than 3-4 hours before bedtime.

38. Stress and sleep: break the vicious circle. Stress is one of the main causes of sleep problems. Stress can activate the sympathetic nervous system, which leads to an increase in the level of cortisol and other stress hormones. This may make it difficult to fall asleep and maintaining sleep. It is important to manage stress to improve sleep. The methods of stress management include meditation, yoga, relaxation techniques, communication with friends and relatives, as well as doing their favorite business.

39. Work and sleep: adaptation to an irregular graphics. Work can disturb circus rhythms in shift and lead to sleep problems. People working in shifts can experience insomnia, fatigue and other health problems. To improve sleep during operation, it is recommended to observe a regular sleep schedule, as far as possible, use light therapy to regulate circadian rhythms, and avoid caffeine and alcohol before bedtime.

40. Technologies and sleep: Creation of healthy boundaries. The use of electronic devices before bedtime can disturb a dream due to light from screens, which inhibits the production of melatonin. Also, the use of electronic devices may be associated with mental stimulation, which may make it difficult to fall asleep. It is recommended to limit the use of electronic devices before bedtime and create healthy boundaries between technologies and sleep. You can use blue light filters on electronic devices or upload special applications that block blue light.

Part 8: Myths and reality about sleeping pills without a recipe

41. Myth: Dans of sleep are safe because they are natural. Reality: Although sleep dietary supplements often contain natural ingredients, this does not mean that they are automatically safe for everyone. Some natural substances can cause side effects or interact with drugs. It is important to consult a doctor before taking any dietary supplements to make sure that they are safe for you.

42. Myth: Dietary dietary supplements are always effective. Reality: the effectiveness of dietary supplements for sleep can vary depending on a person and the causes of sleep problems. Some people can feel a significant improvement in sleep when taking dietary supplements, while others may not feel any effect. It is important to remember that dietary supplements are not a panacea for insomnia, and they can be more effective in combination with other treatment methods, such as KPT B and sleep hygiene.

43. Myth: Dietary dietary supplements can be taken constantly without any problems. Reality: prolonged use of dietary supplements for sleep can lead to dependence and a decrease in their effectiveness. Some dietary supplements, such as melatonin, can affect the hormonal balance, and their prolonged use may have undesirable consequences. It is recommended to use dietary supplements for sleeping only in cases where it is really necessary, and do not abuse them. If you have chronic sleep problems, it is important to consult a doctor and undergo appropriate treatment.

44. Myth: All dietary supplements are the same. Reality: there are many different dietary supplements for sleeping, and they differ in their composition, mechanism of action and effectiveness. Some dietary supplements, such as melatonin, act on circus rhythms, while others, such as valerian and chamomile, have soothing properties. It is important to choose a dietary supplement that meets your needs and reasons for sleep problems.

45. Myth: If one dietary supplement for sleep has not helped, then they all do not work. Reality: If one dietary supplement for sleep has not helped, this does not mean that all dietary supplements do not work. Perhaps you just need to try another dietary supplement or change the dosage. It is also important to remember that sleep dietary supplements can be more effective in combination with other treatment methods. Consult a doctor to find the most suitable treatment option for your sleep problems.

Part 9: Final recommendations: Integration of knowledge for a healthy sleep

46. Assessment of sleep problems: step the first to the solution. Before making any solutions to treat problems with sleep, it is important to conduct a thorough assessment. Determine how long you have problems with sleep, how serious they are and how they affect your daily life. Keeping a sleep diary can help you track your sleep habits and identify possible causes of sleep problems.

47. A complex approach: a combination of strategies for the optimal effect. The most effective way to treat sleep problems is an integrated approach that includes several strategies. This may include a change in lifestyle, observance of sleep hygiene, the use of dietary supplements for sleep (if necessary) and seeking a doctor to obtain consultation and treatment.

48. Individual approach: taking into account personal needs and circumstances. There is no universal solution for all sleep problems. It is important to adapt the strategy for treatment to your individual needs and circumstances. For example, if you have problems with sleep due to work in shifts, you may need a different approach than a person who has problems with sleep due to stress.

49. Duration and sequence: patience and perseverance. Improving sleep can take time, and it is important to be patient and persistent. Do not expect instant results and do not give up if you do not feel improved immediately. Follow the recommended treatment plan and, if necessary, consult your doctor.

50. Maintaining healthy sleep: long -term habits. After you have improved your sleep, it is important to maintain healthy habits in the long run. This includes compliance with sleep hygiene, stress management, regular physical exercises and healthy nutrition. It is also important to regularly visit a doctor for preventive examinations and consultations.