Bad to improve sleep quality: detailed guide
Chapter 1: Understanding sleep and its importance
Sleep is a fundamental physiological need, no less important than food, water and air. During sleep, our body is restored, regenerates cells, consolidates memory and regulates the hormonal balance. The lack of sleep, or a chronic sleep disturbance, can lead to serious health consequences, including a decrease in cognitive functions, weakening of immunity, an increased risk of cardiovascular diseases, metabolic syndrome, depression and anxiety.
The quality of sleep is determined by several factors, including the duration, depth, continuity and time of falling asleep. An ideal dream is a dream that allows you to wake up a rested and complete energy. However, a modern lifestyle, with its stress, improper nutrition, lack of physical activity and excessive effects of blue light from screens, often prevents the achievement of this goal.
1.1 of the phase of sleep:
The dream consists of several cyclic phases that are repeated several times a night:
- NREM (Non-Rapid Eye Movement) сон: This phase is divided into three stages:
- N1 (stage 1): The easiest stage of sleep, the transition from wakefulness to sleep. The muscles relax, the heart rhythm and breathing slow down. It is easy to wake a person at this stage.
- N2 (stage 2): The deeper stage of sleep, when brain activity slows down even more. The body temperature drops, and the heartbeat becomes more regular.
- N3 (stage 3): The deepest stage of sleep, also known as “slow sleep” or “delta-sso”. At this time, the body is physically restored, tissues are regenerated, and the immune system is strengthened. It is very difficult to wake a person at this stage.
- REM (Rapid Eye Movement) сон: The phase of quick eye movement, characterized by increased brain activity close to wakefulness. During the REM-SNN, dreams occur, memory is consolidated and information is processed. Muscle paralysis prevents the physical implementation of dreams.
The optimal dream involves a sufficient amount of time spent in each of these phases. Violation of one or more phases can lead to a deterioration in sleep quality and negative health consequences.
1.2 Factors affecting sleep:
Many factors can affect the quality of sleep:
- Stress and anxiety: Chronic stress and alarming disorders are one of the most common causes of insomnia.
- Inal meals: An unbalanced diet, the use of a large amount of caffeine, alcohol and heavy foods before bedtime can break sleep.
- Lack of physical activity: The lack of physical activity can adversely affect the quality of sleep, although excessive physical activity can also be harmful immediately before bedtime.
- Incorrect sleep mode: The irregular sleep mode, work in a night shift and frequent flights through time zones can disrupt circus rhythms and lead to insomnia.
- Light pollution: The impact of bright light, especially blue light from gadget screens, can suppress the production of melatonin, hormone that regulates sleep before bedtime.
- In an inconvenient sleeping place: An uncomfortable mattress, pillow and inappropriate temperature in the bedroom can make it difficult to fall asleep and maintaining sleep.
- Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome, chronic pain and hormonal disorders, can cause insomnia.
- Medicines: Some drugs, such as antidepressants, antihistamines and corticosteroids, can affect sleep.
1.3 consequences of lack of sleep:
A chronic lack of sleep can lead to serious consequences for physical and mental health:
- Reducing cognitive functions: Memory deterioration, concentration of attention, decision -making and learning ability.
- Weakening of the immune system: Increased susceptibility to infections and a slower recovery.
- Increased risk of cardiovascular disease: An increase in blood pressure, cholesterol and risk of heart attack and stroke.
- Metabolic syndrome: Violation of metabolism, weight gain, insulin resistance and increased risk of type 2 diabetes.
- Mental disorders: Increased risk of depression, anxiety and other mental disorders.
- Increasing the risk of accidents: Drowning and fatigue can lead to accidents at work and driving.
- Reducing the quality of life: General deterioration in well -being, decrease in performance and social activity.
Chapter 2: Dietrs to improve sleep: action mechanisms and effectiveness
Biologically active additives (dietary supplements) can be a useful addition to a healthy lifestyle to improve sleep quality. However, it is important to understand that dietary supplements are not medicines and cannot replace the full treatment of insomnia caused by serious medical conditions. Before taking any dietary supplements, it is recommended to consult a doctor, especially if you have chronic diseases or you take other drugs.
2.1 Melatonin:
Melatonin is a hormone that is naturally produced in the brain in response to the darkness. It regulates circus rhythms, telling the body when it’s time to sleep and when it’s time to wake up. The level of melatonin usually rises in the evening and decreases in the morning.
- The mechanism of action: Melatonin is associated with receptors in the brain, contributing to relaxation, reduction of excitement and relief of falling asleep. It can also have an antioxidant and anti -inflammatory effect.
- Efficiency: Melatonin is effective for the treatment of insomnia associated with a violation of circadian rhythms, for example, when changing time zones (jetlag) or working to a night shift. It can also help with primary insomnia, especially in the elderly in whom the level of melatonin can decrease with age.
- Dosage: The recommended dose of melatonin is from 0.5 mg to 5 mg, is taken 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary.
- Side effects: Usually, melatonin is well tolerated, but in some cases side effects can occur, such as headache, dizziness, nausea and drowsiness during the day.
- Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. The simultaneous administration of melatonin with alcohol and some drugs, such as anticoagulants and immunosuppressants, should be avoided.
2.2 Magnesium:
Magnesium is an important mineral that is involved in many physiological processes, including the regulation of the nervous system, muscle function and blood pressure. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.
- The mechanism of action: Magnesium promotes muscle relaxation, reduces the excitability of the nervous system and regulates the production of melatonin. It can also improve the quality of sleep, reducing the number of awakening during the night.
- Efficiency: Magnesium is effective for the treatment of insomnia associated with stress, anxiety and muscle tension. It can also help with restless legs syndrome.
- Dosage: The recommended dose of magnesium is from 200 mg to 400 mg, is taken before bedtime. It is important to choose easily digestible forms of magnesium, such as magnesium glycinate, magnesium citrate or magnesium tronate.
- Side effects: In high doses, magnesium can cause diarrhea.
- Contraindications: Magnesium is not recommended for people with renal failure. The simultaneous use of magnesium with some drugs, such as antibiotics and drugs to reduce blood pressure, should be avoided.
2.3 Valerian:
Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety.
- The mechanism of action: Valerian contains valerian acid and other active compounds that are binded to GABA receptors (gamma-aminobatic acid) in the brain. The GABA is the main brake neurotransmitter in the nervous system, and its activation helps to relax, reduce anxiety and relieve falling asleep.
- Efficiency: Valerian can be effective for the treatment of mild and moderate insomnia. However, the research results are contradictory, and Valerian may not help some people.
- Dosage: The recommended dose of valerian is from 400 mg to 900 mg, is taken 30-60 minutes before bedtime.
- Side effects: In rare cases, valerian can cause side effects, such as headache, dizziness and stomach disorder.
- Contraindications: Valerian is not recommended for pregnant and nursing women, as well as children under 3 years of age. The simultaneous intake of valerian with alcohol and sedative drugs should be avoided.
2.4 Chamomile:
Chamomile is a medicinal plant that is known for its soothing and relaxing properties.
- The mechanism of action: Chamomile contains Apigenin, flavonoid, which binds to the gaps in the brain, exerting a calming and anxiolytic effect. It can also reduce the level of cortisol, stress hormone.
- Efficiency: Chamomile can be effective for improving the quality of sleep and reducing anxiety. It can also help with digestive disorders that can violate sleep.
- Dosage: Chamomile can be consumed in the form of tea (1-2 cups before bedtime) or in the form of an extract (400-800 mg).
- Side effects: In rare cases, chamomile can cause allergic reactions, especially in people with allergies to Ambrosia.
- Contraindications: Chamomile is not recommended for people with allergies to Ambrosia.
2.5 L-Techin:
L-theanine is an amino acid that is contained in tea (especially in green tea). It has relaxing and soothing properties, without causing drowsiness.
- The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain, having a calming and anxiolytic effect. It can also improve concentration and cognitive functions.
- Efficiency: L-theanine can be effective for improving the quality of sleep, reducing anxiety and stress.
- Dosage: The recommended dose of L-theanine is from 100 mg to 200 mg, is taken before bedtime.
- Side effects: L-theanine is usually well tolerated and does not cause serious side effects.
- Contraindications: There are no well-known contraindications for the use of L-theanine.
2.6 5-HTP (5-hydroxyrypthophanes):
A 5-HTP is an amino acid that is a predecessor of serotonin, a neurotransmitter who plays an important role in the regulation of mood, sleep and appetite.
- The mechanism of action: 5-HTP increases the level of serotonin in the brain, which helps to improve mood, reduce anxiety and relieve falling asleep.
- Efficiency: 5-HTP can be effective for the treatment of insomnia associated with depression, anxiety and low serotonin levels.
- Dosage: The recommended dose of 5-HTP is from 50 mg to 100 mg, is taken before bedtime.
- Side effects: In some cases, 5-HTP can cause side effects, such as nausea, vomiting, diarrhea and headache.
- Contraindications: 5-HTP is not recommended for pregnant and nursing women, as well as people taking antidepressants. The simultaneous use of 5-HTP with other serotonergic drugs should be avoided to avoid the risk of the development of serotonin syndrome.
2.7 glycine:
Glycine is an amino acid that also has a calming and relaxing effect.
- The mechanism of action: Glycine is an inhibitor neurotransmitter, which is associated with receptors in the brain, contributing to the relaxation and relief of falling asleep. It can also improve the quality of sleep, reducing the number of awakening during the night.
- Efficiency: Glycine can be effective for improving the quality of sleep and reducing fatigue.
- Dosage: The recommended dose of glycine is from 3 g to 5 g, is taken before bedtime.
- Side effects: Glycine is usually well tolerated and does not cause serious side effects.
- Contraindications: There are no well -known contraindications for the use of glycine.
2.8 Other dietary supplements:
In addition to the above dietary supplements, there are other additives that can be useful for improving sleep:
- Triptofan: Amino acid, predecessor of serotonin and melatonin.
- Melissa: A medicinal plant with soothing properties.
- Passiflora: A medicinal plant used to treat anxiety and insomnia.
- Gamma-aminobral acid (GABA): Inhibitor neurotransmitter that promotes relaxation.
Chapter 3: How to choose and use dietary supplements to improve sleep
The selection and use of dietary supplements to improve sleep requires an attentive approach and accounting for individual characteristics. It is important to consult a doctor in order to exclude possible contraindications and choose the most suitable drug and dosage.
3.1 Consultation with a doctor:
Before taking any dietary supplement to improve sleep, you need to consult a doctor. The doctor will be able to evaluate your state of health, identify possible causes of insomnia and eliminate contraindications for the use of dietary supplements. He will also be able to choose the most suitable drug and dosage, taking into account your individual characteristics.
3.2 choice of quality product:
When choosing a dietary supplement to improve sleep, you need to pay attention to the quality of the product. It is important to choose products of well -known and trusted manufacturers that guarantee the cleanliness and safety of their products. Before buying, you should carefully study the composition of the product, make sure that there are no harmful additives and check the availability of quality certificates.
3.3 Dosage compliance:
It is very important to follow the recommended dosage of dietary supplements. Exceeding the dosage can lead to side effects. The dietary supplement should start with a minimum dose and gradually increase it if necessary.
3.4 Accounting for the reception:
Bad reception time also matters. Some dietary supplements, such as melatonin and valerian, are recommended to be taken 30-60 minutes before bedtime. Other dietary supplements, such as L-theanine, can be taken during the day to reduce anxiety and stress.
3.5 Combination of dietary supplements:
In some cases, you can combine several dietary supplements to improve sleep. However, this should be done only after consulting a doctor in order to avoid undesirable interactions and side effects.
3.6 Healthy lifestyle:
The use of dietary supplements to improve sleep should be combined with a healthy lifestyle. It is important to observe sleep mode, eat right, engage in physical activity and avoid stress.
3.7 Evaluation of effectiveness:
After the start of taking dietary supplements, it is necessary to evaluate its effectiveness. If within a few weeks there is no improvement in sleep quality, you should consult a doctor to adjust treatment.
3.8 possible side effects:
It is important to know about the possible side effects of dietary supplements. If any side effects occur, you should stop taking the drug and consult a doctor.
3.9 storage of dietary supplements:
Bades should be stored in a dry, cool place inaccessible to children. It is important to observe the expiration date of the product.
Chapter 4: Alternative methods of sleep improvement
In addition to dietary supplements, there are other methods that can help improve the quality of sleep.
4.1 Sleep hygiene:
Sleep hygiene is a set of measures aimed at creating favorable conditions for sleeping.
- Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Dark, quiet and cool bedroom: Create comfortable conditions for sleeping, darkening the room, providing silence and maintaining the optimum temperature (about 18-20 degrees Celsius).
- Convenient bed and pillow: Use a convenient mattress and pillow that support the correct position of the body during sleep.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Avoid heavy food before bedtime: Heavy food can complicate falling asleep and cause discomfort.
- Limit the use of screens before bedtime: Blue light from gadget screens can suppress the production of melatonin.
- Regular physical activity: Regular physical activity helps to improve sleep, but intensive training should be avoided immediately before bedtime.
- Relaxing rituals before bedtime: Take a warm bath, read a book or listen to soothing music.
4.2 Cognitive-behavioral therapy for insomnia (KPT):
KPT B is a psychotherapeutic method that helps change thoughts and behavior that contribute to insomnia.
- Cognitive therapy: Changing negative thoughts and beliefs about sleep.
- Behavioral therapy: The development of healthy sleep habits, such as stimulus control, sleep restriction and paradoxical intention.
4.3 relaxation techniques:
Relaxation techniques help reduce stress and stress, which helps to improve sleep.
- Meditation: The practice of awareness aimed at reducing stress and improving concentration.
- Progressive muscle relaxation: The method of relaxation of muscles, starting with tension and subsequent relaxation of individual muscle groups.
- Respiratory exercises: Slow and deep breathing contributes to relaxation and a decrease in anxiety.
- Yoga: A complex of physical exercises, breathing techniques and meditation aimed at improving physical and mental health.
4.4 Acupuncture:
Acupuncture is a method of traditional Chinese medicine, in which thin needles are inserted into certain points on the body to stimulate energy channels and restore balance in the body.
4.5 State Therapy:
Light therapy is a treatment method in which bright light is used to regulate circadian rhythms. It can be useful for the treatment of insomnia associated with a violation of circadian rhythms, for example, when changing time zones or working in a night shift.
Chapter 5: Conclusion
Improving the quality of sleep is an important task that requires an integrated approach. Bades can be a useful addition to a healthy lifestyle to improve sleep, but it is important to choose and use them correctly. It is necessary to consult a doctor, choose quality products, observe the dosage and combine the use of dietary supplements with a healthy lifestyle and other methods of improving sleep. If any sleep problems occur, consult a doctor for diagnosis and treatment.
Disclaimer: The information presented in this article is intended only for information purposes and should not be considered as a replacement for a professional medical consultation. Always consult a doctor before taking any dietary supplements or a change in the treatment plan.