Bades to improve memory when sleeping sleep: Complex review
I. Introduction: The relationship of sleep, memory and cognitive functions
Sleep and memory are a complex way of interconnected processes necessary for the optimal functioning of the brain. Insufficient or poor -quality sleep has a significant negative impact on various aspects of cognitive functions, including memory, attention, concentration and ability to learn. During sleep, the brain consolidates and processes the information obtained throughout the day, transferring it from short -term to long -term memory. Violation of this consolidation caused by a lack of sleep leads to a deterioration in the ability to remember information, remember new facts and form new skills.
In addition, deprivation of sleep leads to the accumulation of adenosine, neurotransmitter, which has a inhibitory effect on the nervous system, reducing the activity of neurons and slowing down the processes of information transmission. This leads to the feeling of “fog in the head”, difficulties with a concentration and decrease in productivity. Chronic lack of sleep is also associated with an increased risk of developing neurodegenerative diseases, such as Alzheimer’s disease in which memory impairment is one of the main symptoms.
Stress, often accompanying sleep disturbances, also plays a significant role in memory worsening. Chronic stress leads to an increased level of cortisol, stress hormone, which can damage the hippocampus, the area of the brain, critical for the formation and storage of new memories.
In this regard, maintaining a healthy sleep is of paramount importance for preserving cognitive functions and improving memory. However, in the modern world, many people are faced with sleep problems due to stress, improper lifestyle, replaceable work and other factors. In such cases, in addition to improving sleep hygiene, some people turn to biologically active additives (dietary supplements) in the hope of improving memory and cognitive functions, especially if they suffer from sleep disturbances. It is important to note that the effectiveness and safety of dietary supplements to improve memory and sleep require a thorough assessment, and their reception should be carried out only after consulting a doctor.
II. The main categories of dietary supplement to improve memory and sleep
Dad, positioned to improve memory and sleep, can be divided into several main categories, each of which has its own action mechanisms and potential side effects.
A. Adaptogens:
Adaptogens are substances that help the body adapt to stress, increasing its resistance to physical, chemical and biological factors. They can help reduce the level of cortisol, improve mood and increase energy, which in turn can positively affect the quality of sleep and cognitive functions.
- Rhodiola pink (Rhodiola rosea): Rodiola is known for its anti -stress and anti -monetary properties. It can help improve concentration, reduce mental fatigue and increase performance, especially in conditions of stress and lack of sleep. The mechanism of action of Rhodiola is associated with the modulation of neurotransmitters, such as serotonin, dopamine and norepinephrine. Rhodiola also has an antioxidant effect, protecting the brain cells from damage caused by free radicals.
- Ashwaganda (withania somnifera): Ashvaganda is one of the most famous adaptogens in Ayurvedic medicine. It has a soothing and anti -stress effect, helps to improve sleep quality and reduce anxiety. Ashvaganda can also improve cognitive functions, such as memory and attention, by increasing the level of acetylcholine in the brain and protecting neurons from damage.
- Eleutherococcus (Eleutherococcus Senticosus): Eleutherococcus, also known as the Siberian ginseng, has a stimulating and adaptogenic effect. It can help increase endurance, reduce fatigue and improve cognitive functions, especially in conditions of stress and intensive mental stress. Eleutherococcus also stimulates the immune system and improves the general condition of the body.
B. Nootropes:
Nootropics are substances that improve cognitive functions, such as memory, attention, thinking and learning. They can act in various ways, including an increase in the blood supply to the brain, an improvement in neurons metabolism, an increase in neurotransmitter levels and protecting neurons from damage.
- Piracetam: Piracetam is one of the first synthesized nootropes. It improves cognitive functions by increasing the fluidity of neurons membranes, improving the blood supply to the brain and modulating the activity of neurotransmitters, such as acetylcholine and glutamate. Piracetam can be useful for improving memory, attention and concentration, especially in the elderly and in people with cognitive impairment.
- Kholin and its derivatives (alpha-gfh, Citicoline): Kholin is an important nutrient necessary for the synthesis of acetylcholine, neurotransmitter, which plays a key role in memory, training and attention. Kholin additives, such as Alfa-HFH and Citicoline, can improve cognitive functions, especially in people with choline deficiency. Citicoline also has neuroprotective properties and can help protect neurons from damage.
- Bacopa Monnieri: Bakop Monier is ayurvedic grass that improves cognitive functions by increasing blood supply to the brain, protecting neurons from damage and modulating neurotransmitters activity. Bakop Monier can improve memory, learning and concentration of attention, especially with prolonged use.
- Gotha Cola (Centella asiatica): Gotha Cola is a grass that improves blood supply to the brain, stimulates collagen synthesis and has antioxidant properties. Gota Cola can improve memory, concentration and reduce anxiety.
C. Substances that improve sleep:
Sleep disorders are often the cause of memory deterioration and cognitive functions. Therefore, substances that improve sleep can indirectly improve memory.
- Melatonin: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. The intake of melatonin can help accelerate falling asleep, improve sleep quality and reduce night awakening. Melatonin is especially useful for people with circadian rhythm disorders, such as interchangeable work or flights through time zones.
- Valeriana Officinalis): Valerian is a grass that has a calming and sleeping pill. Valerian can help reduce anxiety, relax muscles and improve sleep quality. The mechanism of action of valerian is associated with the influence on the GABA-GERGIC system, which plays an important role in the regulation of sleep and anxiety.
- Magnesium: Magnesium is a mineral that is necessary for the normal functioning of the nervous system and muscles. Magnesium deficiency can lead to sleep disturbances, anxiety and muscle seizures. Magnesium intake can help improve sleep quality, reduce anxiety and relax muscles.
- L-theanine: L-theanine is an amino acid contained in tea, which has a calming and relaxing effect, without causing drowsiness. L-theanine can help reduce anxiety, improve attention concentration and improve sleep quality.
D. Antioxidants:
Oxidative stress caused by free radicals can damage neurons and worsen cognitive functions. Antioxidants protect brain cells from damage caused by free radicals, and can improve cognitive functions.
- Vitamin E: Vitamin E is a powerful antioxidant that protects brain cells from damage caused by free radicals. It also improves blood supply to the brain and contributes to the normal functioning of the nervous system.
- Vitamin C: Vitamin C is another important antioxidant that protects brain cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, which plays an important role in maintaining the structure of the brain.
- Coenzim Q10 (COQ10): Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in cells. It also protects brain cells from damage caused by free radicals and improves blood supply to the brain.
- Grape seed extract (Graph Seeed Extract): The extract of grape seeds contains polyphenols that have powerful antioxidant properties. It protects brain cells from damage caused by free radicals, improves blood supply to the brain and reduces inflammation.
E. Omega-3 fatty acids:
Omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (non-oxahexaenic acid), play an important role in the functioning of the brain. They are necessary for building cell membranes of neurons, improve the transmission of nerve impulses and have anti -inflammatory properties.
- DHA (Docosaexaenoic acid): DHA is the main structural component of the brain and plays an important role in the development and functioning of cognitive functions. Sufficient DHA consumption is associated with improving memory, attention and learning.
- EPA (eicopascentenoic acid): EPA has anti -inflammatory properties and can help reduce the level of anxiety and depression, which can negatively affect cognitive functions.
III. Dietary supplement action mechanisms to improve memory and sleep
Bad, designed to improve memory and sleep, affect various mechanisms in the brain, having a comprehensive effect on cognitive functions and sleep quality.
- Improving blood supply to the brain: Some dietary supplements, such as Gotha Cola and Piracetam, improve the blood supply to the brain, providing neurons with the necessary nutrients and oxygen. Improving blood supply helps to increase the activity of neurons and improve cognitive functions.
- Modulation neurotransmitters: Many dietary supplements, such as Rodiola Pink, Ashvaganda and Kholin, affect the level of neurotransmitters, such as serotonin, dopamine, norepinephrine and acetylcholine. These neurotransmitters play an important role in the regulation of mood, attention, memory and sleep. Modulating the level of these neurotransmitters, dietary supplements can improve cognitive functions and sleep quality.
- Protection of neurons from damage: Antioxidants, such as vitamin E, vitamin C and grape seed extract, protect neurons from damage caused by free radicals. Oxidative stress can damage neurons and worsen cognitive functions. Antioxidants help reduce oxidative stress and protect neurons from damage.
- Improving the metabolism of neurons: Some dietary supplements, such as Q10 coenzyme, improve neurons metabolism, providing them with energy necessary for normal functioning. Improving the metabolism of neurons helps to increase the activity of neurons and improve cognitive functions.
- Regulation of the sleep and wakefulness cycle: Melatonin regulates the cycle of sleep and wakefulness, helping to accelerate falling asleep, improve sleep quality and reduce night awakenings. Valerian and magnesium have a calming and sleeping pill, contributing to relaxation and improvement of sleep quality.
- Reducing stress and anxiety: Adaptogens, such as Rodiola Pink and Ashvaganda, help the body adapt to stress, reducing the level of cortisol and improving the mood. A decrease in stress and anxiety can positively affect the quality of sleep and cognitive functions.
IV. Scientific research and evidence base
The effectiveness of dietary supplement to improve memory and sleep is the subject of ongoing scientific research. Some dietary supplements have a more convincing evidence base than others. It is important to critically evaluate research results and take into account that many studies have restrictions, such as a small sample size, lack of a control group or inadequate design.
- Melatonin: Met-analyzes showed that melatonin can be effective for the treatment of insomnia, especially in people with circadian rhythm disorders. However, the effectiveness of melatonin to improve memory in people without sleep disturbances remains unclear.
- Valerian: Some studies have shown that valerian can improve sleep quality and reduce anxiety. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of valerian.
- Ashwaganda: Studies have shown that Ashvagand can reduce stress levels, improve sleep quality and improve cognitive functions, such as memory and attention. However, most studies were conducted in small samples, and larger studies are needed to confirm the effectiveness of Ashvaganda.
- Bakopa Monica: Many studies have shown that Bakop Monier can improve memory, learning and concentration of attention. However, most studies were conducted on healthy adults, and studies in public with cognitive impairment are needed.
- Omega-3 fatty acids: Studies have shown that sufficient consumption of omega-3 fatty acids is associated with an improvement in cognitive functions and a decrease in the risk of developing neurodegenerative diseases. However, the effectiveness of Omega-3 additives to improve memory in people without omega-3 deficiency remains unclear.
V. Risks and side effects
The intake of dietary supplements is not always safe, and it is important to consider potential risks and side effects. Some dietary supplements can interact with drugs, cause allergic reactions or have other undesirable side effects.
- Melatonin: The side effects of melatonin are usually lung and include drowsiness, headache and dizziness. Melatonin can interact with some drugs such as antidepressants and anticoagulants.
- Valerian: The side effects of valerian are usually lung and include drowsiness, headache and stomach disorder. Valerian can interact with some drugs such as benzodiazepines and barbiturates.
- Ashwaganda: Side effects of ashvaganda are usually lung and include stomach disorder, diarrhea and drowsiness. Ashvaganda can interact with some drugs such as immunosuppressants and thyroid hormones. Ashvaganda is not recommended for pregnant and lactating women.
- Bakopa Monica: Side effects of Bakop Monier are usually light and include stomach disorder, dry mouth and nausea.
- Omega-3 fatty acids: The side effects of omega-3 fatty acids are usually lung and include stomach disorder, belching and diarrhea. High doses of omega-3 can increase the risk of bleeding.
VI. Recommendations for the selection and use of dietary supplements
When choosing and using dietary supplements to improve memory and sleep, it is important to follow the following recommendations:
- Consult a doctor: Before taking any dietary supplement, you need to consult a doctor in order to make sure their safety and the absence of contraindications. The doctor can evaluate your health status, identify potential risks and choose the most suitable dietary supplement.
- Choose quality products: When choosing dietary supplements, give preference to products of well -known manufacturers who comply with quality and safety standards. Pay attention to the availability of quality and conformity certificates.
- Observe the dosage: Take dietary supplement in accordance with the instructions and the doctor’s recommendations. Do not exceed the recommended dosage, as this can increase the risk of side effects.
- Start with a low dose: Start taking a low dose in order to evaluate your tolerance. Gradually increase the dosage, if necessary and if it is recommended by a doctor.
- Follow your feelings: During the reception of dietary supplements, follow your sensations and mark any changes in your state of health. If side effects occur, stop taking dietary supplements and consult a doctor.
- Do not replace dietary supplements with full -fledged treatment: Bad should not replace the full treatment of sleep diseases or cognitive disorders. If you have problems with sleep or memory, consult a doctor for diagnosis and treatment.
- Combine a dietary supplement with a healthy lifestyle: To achieve the best results, combine a dietary supplement with a healthy lifestyle, including proper nutrition, regular physical exercises, a sufficient amount of sleep and stress management.
VII. Alternative approaches to improving memory and sleeping
In addition to receiving dietary supplements, there are other approaches to improving memory and sleeping, which can be more effective and safe.
- Sleep hygiene: Compliance with sleep hygiene rules is the basis for improving the quality of sleep. This includes compliance with sleep and wakefulness, creating comfortable conditions for sleeping, avoiding caffeine and alcohol before bedtime, regular physical exercises and stress management.
- Cognitive-behavioral therapy (KPT) for insomnia: KPT is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep. KPT includes training in relaxation techniques, cognitive restructuring and stimuli control.
- Meditation and Minfulness: Meditation and Mindfulnes can help reduce stress and anxiety, improve attention concentration and improve sleep quality.
- Proper nutrition: Proper nutrition plays an important role in maintaining brain and nervous system health. Use products rich in antioxidants, omega-3 fatty acids and group B vitamins. Avoid the use of processed products, sugar and trans fats.
- Regular physical exercises: Regular physical exercises can improve sleep quality, reduce stress and improve cognitive functions. It is recommended to engage in physical exercises for at least 30 minutes a day, most days of the week.
- Mental activity: Regular mental activity, such as reading, solving and studying new skills, helps maintain the brain in tone and improve cognitive functions.
VIII. Conclusion (avoid)
(The content is specially missed to comply with the requirement “Do Not Include an Introduction, Conclesion, Summary, or Closing Remarks.”)
IX. List of literature (indicate only scientific articles and reviews, without advertising materials)
(This is followed by an extensive list of scientific literature, examples are given below, the volume of the list – at least 50 sources, with full weekend, including DOI, if available):
- Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. DOI: 10.3390/nu8020068
- LopResti, Al, Smith, SJ, Malviya, S., Codgule, R., & W