Bad for memory and sleep: I improve the quality of life

Bad for memory and sleep: I improve the quality of life

Chapter 1: Memory and Sleep – the foundation of health and productivity

1. 1. The relationship of cognitive functions and sleep:

   2. 1. Sleep is a period of memory consolidation. During sleep, the brain processes and archives the information received throughout the day. The lack of sleep directly affects the ability to teach, memorize and reproduce information.
   3. 1. The lack of sleep worsens attention and concentration, which negatively affects cognitive functions. Chronic lack of sleep can lead to a decrease in the speed of thinking and making incorrect decisions.
   4. 1. Sleep disorders can lead to neuro -sleeping and oxidative stress that damage neurons and worsen cognitive abilities.
   5. 1. It is during the deep phases of sleep that the brain is cleaned of toxic metabolites, including beta-amyloid, which is associated with the development of Alzheimer’s disease. Insufficient sleep violates this process, increasing the risk of neurodegenerative diseases.
   6. 1. Violation of circadian rhythms (biological hours) due to irregular sleep can also negatively affect cognitive functions.

2. 2. Factors affecting memory and sleep:

   3. 2. 1. Age: With age, the quality of sleep is naturally reduced and memory worsens. This is due to changes in the structure of the brain, a decrease in the production of neurotransmitters and hormones that regulate sleep and cognitive functions.
   4. 2. 2. Stress: Chronic stress negatively affects sleep and memory. Stress leads to an increased production of cortisol, which disrupts sleep and worsens cognitive functions.
   5. 2. 3. Nutrition: The lack of certain nutrients, such as B vitamins, omega-3 fatty acids and magnesium, can negatively affect memory and sleep. Excessive consumption of sugar, processed products and alcohol can also worsen cognitive functions and sleep.
   6. 2. 4. Physical activity: Regular physical activity improves sleep quality and memory. Physical exercises contribute to the production of endorphins that improve mood and reduce stress, and also improve blood circulation in the brain.
   7. 2. 5. Environment: Noise, light and temperature in the bedroom can affect the quality of sleep. It is important to create a comfortable atmosphere for sleeping, providing the darkness, silence and optimum temperature.
   8. 2. 6. Medical conditions: Some medical conditions, such as depression, anxiety disorders, apnea in a dream and chronic pains, can break sleep and worsen memory.
   9. 2. 7. Medicines: Some drugs, such as antidepressants, antihistamines and beta-blockers, can cause drowsiness, insomnia or memory deterioration.

3. 3. When to think about the use of dietary supplements:

   4. 3. 1. If there are persistent sleep problems, such as insomnia, difficulties with falling asleep or frequent awakening at night.
   5. 3. 2. With a noticeable memory deterioration, concentration of attention and the ability to learning.
   6. 3. 3. During periods of increased mental stress, for example, during exams, when working on complex projects or, if necessary, remember a large amount of information.
   7. 3. 4. In the presence of risk factors, such as age, stress, malnutrition or some medical conditions.
   8. 3. 5. As a preventive measure to maintain cognitive functions and the quality of sleep in the long run.
   9. 3. 6. It is important to remember that dietary supplements are not a replacement for a healthy lifestyle and treatment prescribed by a doctor. Before using dietary supplements, it is necessary to consult a specialist in order to exclude contraindications and possible side effects.

Chapter 2: Bades to improve memory: Review of effective components

1. 1. Ginkgo biloba:

   2. 1. 1. The mechanism of action: Improves blood circulation in the brain, increases the level of oxygen and nutrients delivered to neurons. It has antioxidant properties, protecting the brain cells from damage by free radicals.
   3. 1. 2. Useful properties: Improves memory, concentration and cognitive functions. It can be useful in the treatment of Alzheimer’s disease and other neurodegenerative diseases.
   4. 1. 3. Dosage: It is usually recommended to take 120-240 mg of ginkgo biloba extract per day, divided into two or three doses.
   5. 1. 4. Side effects: Headaches, dizziness, disorders of the gastrointestinal tract and allergic reactions can rarely occur. It is not recommended to take ginkgo biloba before surgery or taking anticoagulants, as it can increase the risk of bleeding.

2. 2. Bacopa Monnieri (Brahmi):

   3. 2. 1. The mechanism of action: Contains bacosides that improve the transmission of nerve impulses in the brain. It has antioxidant and anti -inflammatory properties.
   4. 2. 2. Useful properties: Improves memory, concentration, learning ability and reduces anxiety. It can be useful in the treatment of Alzheimer’s disease and other neurodegenerative diseases.
   5. 2. 3. Dosage: It is usually recommended to take 300-450 mg of Monier Bakop Extract, divided into two or three doses.
   6. 2. 4. Side effects: Disorders of the gastrointestinal tract, dry mouth and fatigue can rarely occur.

3. 3. L-Carnitin:

   4. 3. 1. The mechanism of action: Participates in the transportation of fatty acids to mitochondria, where they are used for energy production. Improves energy metabolism in the brain, increasing the level of acetylcholine, an important neurotransmitter for memory and learning.
   5. 3. 2. Useful properties: Improves memory, concentration, cognitive functions and physical endurance. It can be useful in the treatment of Alzheimer’s disease and other neurodegenerative diseases.
   6. 3. 3. Dosage: It is usually recommended to take 500-2000 mg of L-carnitine per day, divided into two or three doses.
   7. 3. 4. Side effects: Disorders of the gastrointestinal tract, such as nausea, vomiting and diarrhea, can rarely occur.

4. 4. Phosphateidixine:

   5. 4. 1. The mechanism of action: It is an important component of cell membranes, especially in the brain. Improves the transmission of nerve impulses, reduces the level of cortisol and protects the brain cells from damage.
   6. 4. 2. Useful properties: Improves memory, concentration, cognitive functions and reduces stress. It can be useful in the treatment of Alzheimer’s disease and other neurodegenerative diseases.
   7. 4. 3. Dosage: It is usually recommended to take 100-300 mg of phosphatidylserin per day, divided into two or three doses.
   8. 4. 4. Side effects: Disorders of the gastrointestinal tract, such as nausea, vomiting and diarrhea, can rarely occur.

5. 5. DMAE (dimethylaminoethanol):

   6. 5. 1. The mechanism of action: Acetylcholine precursor, an important neurotransmitter for memory and learning. Improves the transmission of nerve impulses and protects the brain cells from damage.
   7. 5. 2. Useful properties: Improves memory, concentration, cognitive functions and mood.
   8. 5. 3. Dosage: It is usually recommended to start with 100-200 mg DMAE per day, gradually increasing the dose to 300-500 mg per day, divided into two or three doses.
   9. 5. 4. Side effects: Headaches, insomnia, irritability and muscle tension can rarely occur. It is not recommended to take DMAE to people with epilepsy or bipolar disorder.

6. 6. Omega-3 fatty acids:

   7. 6. 1. The mechanism of action: Important components of cell membranes in the brain. Improve the transmission of nerve impulses, reduce inflammation and protect brain cells from damage.
   8. 6. 2. Useful properties: Improve memory, concentration, cognitive functions and mood. It can be useful in the treatment of depression and other mental disorders.
   9. 6. 3. Dosage: It is usually recommended to take 1000-2000 mg omega-3 fatty acids per day containing at least 500 mg EPA and DHA.
   10. 6. 4. Side effects: Disorders of the gastrointestinal tract, such as nausea, vomiting and diarrhea, can rarely occur. When taking high doses of omega-3 fatty acids, the risk of bleeding may increase.

7. 7. B vitamins B:

   8. 7. 1. The mechanism of action: Important for the normal operation of the nervous system. They participate in the production of neurotransmitters, such as acetylcholine, serotonin and dopamine.
   9. 7. 2. Useful properties: Improve memory, concentration, cognitive functions and mood. It can be useful in the treatment of depression and other mental disorders.
   10. 7. 3. Dosage: It is usually recommended to take a complex of B vitamins, containing all the necessary vitamins in sufficient doses.
   11. 7. 4. Side effects: Allergic reactions can rarely occur. When taking high doses of vitamin B3 (niacin), redness of the skin may occur.

8. 8. Caffeine and L-Teanin:

   9. 8. 1. The mechanism of action: Caffeine is a stimulator that increases the level of energy and concentration of attention. L-dean is an amino acid that has a relaxing effect and reduces anxiety.
   10. 8. 2. Useful properties: The combination of caffeine and L-theanine improves concentration, cognitive functions and mood, without causing nervousness and anxiety characteristic of only caffeine.
   11. 8. 3. Dosage: It is usually recommended to take 50-100 mg of caffeine and 100-200 mg of L-theanine.
   12. 8. 4. Side effects: Caffeine can cause insomnia, nervousness, anxiety and disorder of the gastrointestinal tract. L-theanine is usually well tolerated, but in rare cases it can cause drowsiness.

Chapter 3: Bad to improve sleep: Return a healthy sleep

1. 1. Melatonin:

   2. 1. 1. The mechanism of action: A hormone regulating the cycle of sleep and wakefulness. Helps fall asleep and improves sleep quality.
   3. 1. 2. Useful properties: Effective for insomnia, especially in case of violation of circadian rhythms, for example, when changing time zones.
   4. 1. 3. Dosage: It is usually recommended to take 0.5-5 mg of melatonin 30-60 minutes before bedtime.
   5. 1. 4. Side effects: Headaches, dizziness, drowsiness and nausea can rarely occur. It is not recommended to take melatonin to pregnant and nursing women, as well as people with autoimmune diseases.

2. 2. Valerian:

   3. 2. 1. The mechanism of action: It has a calming and sleeping pill. Reduces anxiety and stress, contributing to relaxation and falling asleep.
   4. 2. 2. Useful properties: Effective for insomnia, anxiety and nervous tension.
   5. 2. 3. Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
   6. 2. 4. Side effects: Headaches, dizziness and disorders of the gastrointestinal tract can rarely occur.

3. 3. Chamomile:

   4. 3. 1. The mechanism of action: It has a calming and sleeping pill. Contains an apigenin that binds to benzodiazepine receptors in the brain, having a relaxing effect.
   5. 3. 2. Useful properties: Effective for insomnia, anxiety and nervous tension.
   6. 3. 3. Dosage: It is usually recommended to drink tea from chamomile (1-2 bags per cup) 30-60 minutes before bedtime. Chamomile extracts in capsules are also available.
   7. 3. 4. Side effects: Allergic reactions can rarely occur, especially in people with allergies to plants of the Astro family (ragweed, chrysanthemums).

4. 4. L-triptophan:

   5. 4. 1. The mechanism of action: Amino acid, which is the predecessor of serotonin and melatonin, important neurotransmitters for sleep and mood.
   6. 4. 2. Useful properties: Improves sleep quality, reduces anxiety and depression.
   7. 4. 3. Dosage: It is usually recommended to take 500-1000 mg L-tripteophan 30-60 minutes before bedtime.
   8. 4. 4. Side effects: Disorders of the gastrointestinal tract, such as nausea, vomiting and diarrhea, can rarely occur. It is not recommended to take L-tripthophanes simultaneously with antidepressants.

5. 5. Magnesium:

   6. 5. 1. The mechanism of action: An important mineral for the normal operation of the nervous system. Participates in the regulation of sleep and mood.
   7. 5. 2. Useful properties: Improves sleep quality, reduces anxiety and nervous tension.
   8. 5. 3. Dosage: It is usually recommended to take 200-400 mg of magnesium per day, preferably in the form of glycinite or citrate, which are better absorbed.
   9. 5. 4. Side effects: When taking high doses of magnesium, diarrhea may occur.

6. 6. Gaba (Gaba):

   7. 6. 1. The mechanism of action: Brake neurotransmitter, which reduces the activity of the nervous system, contributing to relaxation and falling asleep.
   8. 6. 2. Useful properties: Improves sleep quality, reduces anxiety and nervous tension.
   9. 6. 3. Dosage: It is usually recommended to take 500-1000 mg of a marble 30-60 minutes before bedtime.
   10. 6. 4. Side effects: Rarely drowsiness, dizziness and disorders of the gastrointestinal tract can occur.

7. 7. Melissa:

   8. 7. 1. The mechanism of action: It has a calming and sleeping pill. Reduces anxiety and stress, contributing to relaxation and falling asleep.
   9. 7. 2. Useful properties: Effective for insomnia, anxiety and nervous tension. It is often used in combination with valerian.
   10. 7. 3. Dosage: It is usually recommended to take 300-600 mg of lemon balm extract 30-60 minutes before bedtime.
   11. 7. 4. Side effects: Rarely can occur drowsiness and dizziness.

8. 8. 5-HTP (5-hydroxyryptophan):

   9. 8. 1. The mechanism of action: Precursor Serotonin, an important neurotransmitter for sleep and mood.
   10. 8. 2. Useful properties: Improves sleep quality, reduces anxiety and depression.
   11. 8. 3. Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.
   12. 8. 4. Side effects: Disorders of the gastrointestinal tract, such as nausea, vomiting and diarrhea, can rarely occur. It is not recommended to take 5-HTP simultaneously with antidepressants.

Chapter 4: Combined dietary supplements: components synergy for maximum effect

1. 1. Advantages of combined dietary supplements:

   2. 1. 1. Synergetic effect: a combination of several components can have a more pronounced effect than taking each component separately.
   3. 1. 2. A comprehensive approach: Combined dietary supplements can affect different aspects of the problem, for example, improve blood circulation in the brain, protect neurons from damage and increase the level of neurotransmitters.
   4. 1. 3. Convenience of reception: instead of taking several separate dietary supplements, you can take one combined product.

2. 2. Examples of combined dietary supplements for memory:

   3. 2. 1. Ginkgo biloba + bacopa monnieri: improves blood circulation in the brain and transmission of nerve impulses.
   4. 2. 2. Phosphatidylserin + omega-3 fatty acids: protects cell membranes and improves the transmission of nerve impulses.
   5. 2. 3. DMAE + B vitamins: improves the transmission of nerve impulses and energy metabolism in the brain.

3. 3. Examples of combined dietary supplements for sleeping:

   4. 3. 1. Melatonin + Valerian: improves falling asleep and quality of sleep.
   5. 3. 2. Magnesium + Subject: reduces anxiety and nervous tension.
   6. 3. 3. L-tripthophanes + chamomile: improves sleep quality and reduces anxiety.

4. 4. Combined dietary supplement selection criteria:

   5. 4. 1. Ingredients: Make sure that dietary supplements include components whose effectiveness is proven by scientific research.
   6. 4. 2. Dosage: Pay attention to the dosage of each component as part of a dietary supplement. The dosage should be sufficient to have a therapeutic effect.
   7. 4. 3. Manufacturer’s reputation: choose dietary supplement from trusted manufacturers that guarantee the quality and safety of your products.
   8. 4. 4. Consumer reviews: Read the reviews of other people who have already used this dietary supplement.
   9. 4. 5. Consultation with a doctor: before using any dietary supplement, especially combined, you need to consult a doctor in order to exclude contraindications and possible side effects.

Chapter 5: A healthy lifestyle is the basis for improving memory and sleeping

1. 1. Proper nutrition:

   2. 1. 1. Balanced diet: use a variety of products rich in nutrients, such as fruits, vegetables, whole grain products, low -fat meat, fish and nuts.
   3. 1. 2. Limiting sugar and processed products: avoid excessive consumption of sugar, processed products and trans fats, which can negatively affect cognitive functions and sleep.
   4. 1. 3. Eating of healthy fats: include products rich in omega-3 fatty acids in your diet, such as fatty fish, linseed seeds and walnuts.
   5. 1. 4. Maintaining water balance: drink enough water during the day to avoid dehydration, which can worsen cognitive functions.

2. 2. Regular physical activity:

   3. 2. 1. Regular exercises: engage in physical exercises of moderate intensity of at least 150 minutes a week, or intensive intensity of at least 75 minutes a week.
   4. 2. 2. Aerobic exercises: give preference to aerobic exercises such as walking, running, swimming and cycling, which improve blood circulation in the brain.
   5. 2. 3. Power training: include strength exercises in your training program that strengthen the muscles and improve the general state of health.
   6. 2. 4. Stretching and yoga: engage in stretching and yoga that help relieve stress and improve flexibility.

3. 3. Stress management:

   4. 3. 1. Relaxation techniques: Use relaxation techniques, such as meditation, deep breathing and progressive muscle relaxation to reduce stress.
   5. 3. 2. Hobbies and interests: engage in your favorite business and hobbies that bring you pleasure and help to be distracted from everyday worries.
   6. 3. 3. Communication with loved ones: spend time with your family and friends who support you and help you cope with stress.
   7. 3. 4. Sleep: Try to sleep at least 7-8 hours a day to restore strength and reduce stress.

4. 4. Sleep hygiene:

   5. 4. 1. Regular sleep mode: go to bed and wake up at the same time every day, even on the weekend, to install a regular cycle of sleep and wakefulness.
   6. 4. 2. Comfortable bedroom: create a comfortable sleeping atmosphere, providing darkness, silence and optimum temperature in the bedroom.
   7. 4. 3. Avoid caffeine and alcohol before bedtime: do not drink caffeine and alcohol a few hours before bedtime, as they can break the dream.
   8. 4. 4. Limit the use of electronic devices before bedtime: Avoid the use of electronic devices such as phones, tablets and computers, a few hours before bedtime, since the blue light emitted by these devices may suppress the production of melatonin.
   9. 4. 5. Relaxing rituals before going to bed: develop relaxing rituals before bedtime, such as reading a book, taking a warm bath or listening to calm music to prepare for sleep.

5. 5. Mental activity:

   6. 5. 1. Training in the new: constantly learn the new, for example, study foreign languages, master new skills or read books.
   7. 5. 2. Unraveled puzzles: solve puzzles, crosswords and sodoku, which stimulate cognitive functions.
   8. 5. 3. Reading: Read books, articles and magazines that expand the horizons and stimulate thinking.
   9. 5. 4. Communication: communicate with interesting people, participate in discussions and exchange ideas.

Chapter 6: Safety for the use of dietary supplements: important warnings

1. 1. Consultation with a doctor:

   2. 1. 1. Mandatory consultation: before using any dietary supplements, especially if you have chronic diseases or you take medicines, you need to consult a doctor.
   3. 1. 2. Evaluation of risks and advantages: the doctor will help to evaluate the risks and advantages of using dietary supplements in your particular case and determine the optimal dosage.
   4. 1. 3. Information about the drugs taken: inform the doctor about all the medicines that you take to exclude possible interactions.

2. 2. Quality and safety of dietary supplements:

   3. 2. 1. The choice of trusted manufacturers: Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products.
   4. 2. 2. Certificate check: Make sure that dietary supplements have the necessary certificates of quality and safety.
   5. 2. 3. Careful reading of the composition: carefully read the composition of the dietary supplement and pay attention to the presence of ingredients that you may have allergies.

3. 3. Possible side effects:

   4. 3. 1. Information about possible side effects: familiarize yourself with the possible side effects of dietary supplements and pay attention to any unusual symptoms.
   5. 3. 2. Continuation of reception when side effects appear: stop taking the dietary supplement and consult a doctor if you have any side effects.
   6. 3. 3. Interaction with drugs: take into account the possibility of interaction between dietary supplements with medications taken.

4. 4. Contraindications:

   5. 4. 1. Familiarization with contraindications: familiarize yourself with contraindications to the use of dietary supplements.
   6. 4. 2. Special conditions: observe caution when using dietary supplements during pregnancy, breastfeeding, as well as in the presence of certain diseases.

5. 5. Dosage:

   6. 5. 1. Compliance with the recommended dosage: follow the recommended dosage of the dietary supplement indicated on the packaging or prescribed by the doctor.
   7. 5. 2. Do not exceed the dosage: do not exceed the recommended dosage, as this can lead to side effects.

6. 6. Bades – not replacing medicines:

   7. 6. 1. Bades are an addition to treatment: remember that dietary supplements are not a replacement for medicines, but an addition to treatment prescribed by a doctor.
   8. 6. 2. Do not cancel the medicine without consulting a doctor: do not cancel the medication without consulting a doctor.

Chapter 7: Prospects for research and development in the field of dietary supplements for memory and sleep

1. 1. New components and technologies:

   2. 1. 1. Studies of new components: Active studies of new components are underway that can improve memory and sleep.
   3. 1. 2. Development of new technologies: new technologies are developed, such as nanotechnologies and liposomal technologies that can improve the assimilation and efficiency of dietary supplements.

2. 2. Personalized approach:

   3. 2. 1. Individual selection of dietary supplements: methods of individual selection of dietary supplements are developed taking into account the genetic characteristics and individual needs of each person.
   4. 2. 2. Accounting for circadian rhythms: dietary supplements are developed that take into account the circus rhythms of a person and help restore healthy sleep.

3. 3. Clinical research:

   4. 3. 1. Conducting clinical studies: it is necessary to conduct more clinical research to confirm the effectiveness and safety of dietary supplements.
   5. 3. 2. Meta analysis: conducting meta analyzes allows you to summarize the results of several studies and draw more reliable conclusions about the effectiveness of dietary supplements.

4. 4. Bad market regulation:

   5. 4. 1. Tighten quality control: it is necessary to tighten the quality control of dietary supplements in order to protect consumers from poor -quality and unsafe products.
   6. 4. 2. Information of consumers: it is necessary to inform consumers about the risks and advantages of the use of dietary supplements.

5. 5. Integration with other methods:

   6. 5. 1. Combining dietary supplements with other methods: it is necessary to study the possibility of combining dietary supplements with other methods of improving memory and sleeping, such as cognitive training, psychotherapy and physiotherapy.

Chapter 8: Alternative methods of improving memory and sleeping

1. 1. Cognitive training:

   2. 1. 1. The essence of the method: cognitive training is a set of exercises aimed at improving cognitive functions, such as memory, attention, concentration and speed of thinking.
   3. 1. 2. Examples of exercises: memorization exercises, attention exercises, exercises for logic and exercises for reaction speed.
   4. 1. 3. Advantages: cognitive training can be effective for improving memory and cognitive functions in people of all ages.

2. 2. Psychotherapy:

   3. 2. 1. The essence of the method: psychotherapy is a method of treating psychological problems, such as anxiety, depression and stress, which can negatively affect memory and sleep.
   4. 2. 2. Types of psychotherapy: cognitive-behavioral therapy (KPT), interpersonal therapy and psychodynamic therapy.
   5. 2. 3. Advantages: Psychotherapy can help cope with psychological problems that violate sleep and worsen memory.

3. 3. Acupuncture:

   4. 3. 1. The essence of the method: Acupuncture is a treatment method in which thin needles are introduced into certain points on the body to stimulate the natural healing processes of the body.
   5. 3. 2. Application: Acupuncture can be effective for the treatment of insomnia, anxiety and stress.
   6. 3. 3. Advantages: Acupuncture is a safe and effective treatment method that can help improve sleep and reduce stress.

4. 4. Meditation and yoga:

   5. 4. 1. The essence of the method: meditation and yoga are relaxation methods that help reduce stress and improve sleep.
   6. 4. 2. Advantages: meditation and yoga are safe and effective relaxation methods that can help improve