Chapter 1: Understanding of sleep and its violations
Sleep is the fundamental need of the body that plays a critical role in physical and mental health. During sleep, the processes of tissue restoration, consolidation of memory, strengthening the immune system and regulation of hormonal balance occur. The lack of sleep or its low quality can lead to serious consequences, including a decrease in cognitive functions, mood deterioration, an increased risk of cardiovascular diseases, diabetes, obesity and other chronic conditions.
1.1 of the phase of sleep:
The dream consists of several cycles, each of which lasts about 90-120 minutes. Each cycle includes two main phases:
- Slow sleep (NREM-non-Rapid Eye Movement): This phase is divided into three stages:
- Stage N1 (Speak): The easiest stage of sleep, characterized by a slowdown in heart rhythm and breathing, decreasing muscle tone. Easy to wake up.
- Stage N2 (easy sleep): A deeper stage, characterized by a further slowdown in heart rhythm and breathing. Sleep spindles and k-comprehensives on the EEG appear.
- Stage N3 (deep sleep or delta-s): The most restorative stage of sleep, characterized by slow delta waves on the EEG. It’s hard to wake up. At this stage, tissue restoration and strengthening of the immune system are restored.
- Fast sleep (REM – Rapid Eye Movement): It is characterized by quick eye movements under centuries, rapid heartbeat and breathing, and increased brain activity. Most dreams occur in this phase. This phase is important for the consolidation of memory and training.
1.2 sleep disturbances:
There are many sleep disturbances that can significantly worsen the quality of life. The most common of them:
- Insomnia (insomnia): Difficult falling asleep, maintenance of sleep or early awakening, leading to fatigue and violation of daily activity. It can be acute (short -term) or chronic (prolonged).
- Apnee in a dream: Continuation of breathing during sleep, causing short-term awakening and leading to daytime drowsiness, headaches and increased risk of cardiovascular diseases.
- Restless legs syndrome (SBN): Unpleasant sensations in the legs, causing an irresistible desire to move them, especially at rest, which makes it difficult to fall asleep.
- Narcolence: Chronic neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of sleep (cataplexia), sleepy paralysis and hypnagogical hallucinations.
- Sleep phase shift (circus rhythms): Violation of internal biological rhythm that regulates sleep and wakefulness. Examples: syndrome of the delayed phase of sleep (difficulties with falling asleep and early rise), the syndrome of the early phase of sleep (early falling asleep and early rise), work in shift.
- Parasia: Unwanted or abnormal actions taking place during sleep, such as sleeping, sleeping, nightmares, night fears and enuresis.
1.3 Factors affecting sleep:
Many factors can affect the quality and duration of sleep:
- Psychological factors: Stress, anxiety, depression, post -traumatic stress disorder (PTSR).
- Medical factors: Chronic diseases (for example, cardiovascular diseases, respiratory diseases, pain), neurological disorders, hormonal disorders.
- Medicines: Some drugs can cause insomnia or drowsiness as a side effect.
- Life: Improper nutrition, lack of physical activity, the use of alcohol, caffeine and nicotine, irregular sleep and wakefulness.
- Environment: Noise, light, temperature, uncomfortable bed.
Chapter 2: Dad for sleeping: review and action mechanisms
Bades (biologically active additives) for sleep become more and more popular as an alternative or addition to traditional methods of treatment of sleep disturbances. They contain various ingredients, which are claimed to help relax, improve sleep quality and reduce the time of falling asleep. It is important to remember that the effectiveness and safety of dietary supplements can vary, and before their use it is necessary to consult a doctor.
2.1 Melatonin:
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 in light. Melatonin is widely used as a dietary supplement for sleep, especially to facilitate falling asleep when changing time zones (jetlag), a shift of sleep phases and insomnia associated with age.
- The mechanism of action: Melatonin is associated with melatonin receptors (MT1 and MT2) in the brain, which leads to a decrease in activity and promotes falling asleep. It can also have antioxidant properties and influence the immune system.
- Dosage: It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it if necessary. The dosage can vary depending on the individual characteristics and the type of sleep disturbance.
- Side effects: Melatonin is usually well tolerated, but in some cases side effects can occur, such as headache, dizziness, nausea, drowsiness during the day and irritability.
- Interactions: Melatonin can interact with some drugs such as antidepressants, anticoagulants and immunosuppressants.
2.2 Valerian:
Valerian is a medicinal plant whose root is traditionally used to treat insomnia and anxiety.
- The mechanism of action: The mechanism of action of valerian has not been fully studied, but it is assumed that it affects the GABA (gamma-aminomatic acid), neurotransmitter, which plays an important role in the regulation of the nervous system and sleep. Valerian can increase the level of GABA in the brain, which leads to a decrease in anxiety and helps to relax.
- Dosage: The dosage of valerian can vary depending on the form of release (capsules, tablets, tinctures, tea). It is usually recommended to take 400-900 mg of valerian extract 1-2 hours before bedtime.
- Side effects: Valerian is usually considered safe, but in some cases side effects can occur, such as headache, dizziness, stomach disorder and daytime drowsiness.
- Interactions: Valerian can strengthen the effect of other sedatives and anxiolytics.
2.3 Chamomile:
Chamomile is a medicinal plant, the flowers of which are used for the preparation of tea with soothing and relaxing properties.
- The mechanism of action: Chamomile contains an apigenin, an antioxidant that can be associated with benzodiazepine receptors in the brain, which leads to a decrease in anxiety and promotes relaxation.
- Dosage: It is usually recommended to drink 1-2 cups of chamomile tea for 30-60 minutes before bedtime. Chamomile is also available in the form of capsules and extracts.
- Side effects: Chamomile is usually considered safe, but some people can cause allergic reactions.
- Interactions: Chamomile can enhance the action of anticoagulants.
2.4 Lavender:
Lavender is a medicinal plant whose essential oil has soothing and relaxing properties.
- The mechanism of action: Lavender essential oil contains linalool and linalilacetate, which can affect the GABA receptors in the brain, which leads to a decrease in anxiety and helps to relax.
- Dosage: Lavender essential oil can be used for aromatherapy (spraying in the air or applying to the skin in diluted form), taken in the form of capsules or use for preparing tea.
- Side effects: Lavender essential oil is usually considered safe, but some people can cause skin irritation or allergic reactions.
- Interactions: Lavender can enhance the effect of sedatives.
2.5 Magnesium:
Magnesium is a mineral that plays an important role in the regulation of the nervous system, muscle function and blood pressure.
- The mechanism of action: Magnesium is involved in the regulation of GABA receptors and can reduce the level of cortisol (stress hormone), which helps to relax and improve sleep.
- Dosage: It is usually recommended to take 200-400 mg of magnesium 1-2 hours before bedtime. There are various forms of magnesium, such as magnesium citrate, magnesium glycinate and magnesium oxide. Magnesium glycinate is usually considered more bioavailable and is better tolerated.
- Side effects: High doses of magnesium can cause diarrhea, nausea and cramps in the abdomen.
- Interactions: Magnesium can interact with some drugs such as antibiotics and diuretics.
2.6 L-theanine:
L-theanine is an amino acid contained in tea, which has soothing and relaxing properties.
- The mechanism of action: L-theanine can increase the level of GABA, serotonin and dopamine in the brain, which leads to a decrease in anxiety and improving mood. It can also increase alpha wave activity in the brain, which is associated with relaxation and concentration.
- Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
- Side effects: L-theanine is usually considered safe, but in some cases it can cause headache and dizziness.
- Interactions: The interactions of L-theanine with other drugs were not widely studied.
2.7 5-HTP (5-hydroxyrypthophanes):
5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite.
- The mechanism of action: 5-HTP turns into serotonin in the brain. Increasing the level of serotonin can help improve mood, reduce anxiety and improve sleep.
- Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.
- Side effects: 5-HTP can cause nausea, vomiting, diarrhea and dizziness. In rare cases, serotonin syndrome may occur, especially when taking other drugs that increase serotonin levels.
- Interactions: 5-HTP can interact with antidepressants, antimigrenous drugs and other drugs affecting serotonin levels.
2.8 GABA (gamma-aminobral acid):
GABA is a neurotransmitter that plays an important role in the regulation of the nervous system, reducing the excitability of neurons and contributing to relaxation.
- The mechanism of action: The GABA is associated with the GABA receptors in the brain, which leads to a decrease in nervous activity and promotes relaxation and sleep.
- Dosage: The dosage of the GABA as a dietary supplement varies, it is usually recommended to take 100-500 mg for 30-60 minutes before bedtime. However, it is important to note that the effectiveness of the GABA taken orally remains the subject of discussions, since it can poorly penetrate through the hematoencephalic barrier.
- Side effects: The GABA is usually considered safe, but in some cases, drowsiness, dizziness and disorder of the stomach can cause drowsiness.
- Interactions: GABA can enhance the effect of other sedatives and anxiolytics.
Chapter 3: Application of Dietary Dansaids: Tips and Recommendations
The use of dietary supplements for sleeping can be a useful addition to an integrated approach to improving sleep. However, it is important to adhere to certain rules and recommendations in order to ensure the safety and efficiency of application.
3.1 Consultation with a doctor:
Before taking any dietary supplements for sleeping, it is necessary to consult a doctor. The doctor will be able to evaluate your health status, identify possible causes of sleep disturbances, exclude contraindications and choose the most suitable dietary supplement and dosage. Consultation with a doctor in the presence of chronic diseases, taking other drugs and pregnancy or breastfeeding is especially important.
3.2 choice of quality product:
When choosing a dietary supplement for sleep, you need to pay attention to the quality of the product. Choose dietary supplements from famous and reliable manufacturers who have a good reputation and provide information about the composition, dosage and research results. Check the availability of quality certificates and compliance with production standards.
3.3 Dosage compliance:
Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Do not exceed the dosage in the hope of a faster or stronger effect. Exceeding the dosage can lead to side effects and a deterioration in health.
3.4 reception time:
Take a dietary supplement for sleep 30-60 minutes before bedtime to give the body time to learn active substances and prepare for sleep. Follow recommendations for the reception time indicated on the packaging or this doctor.
3.5 course adopts:
Do not take dietary supplements on an ongoing basis without consulting a doctor. A long reception of some dietary supplements can lead to addiction and decrease in efficiency. Discuss with the doctor the optimal duration of the dietary supplement course.
3.6 Combination of dietary supplements:
It is not recommended to combine several dietary supplements for sleeping without consulting a doctor. The combined action of several dietary supplements can be unpredictable and lead to undesirable side effects.
3.7 Accounting for individual characteristics:
The effectiveness of dietary supplements for sleep can vary depending on the individual characteristics of the body. Consider your sensitivity to various components of dietary supplements and adjust the dosage or choose another dietary supplement if necessary.
3.8 side effects:
Carefully monitor your condition and mark any side effects that occur after a dietary supplement. If side effects appear, stop taking the dietary supplement and consult a doctor.
3.9 Complex approach:
Dietary dietary supplements are not panacea and cannot solve all sleep problems. To achieve the best result, it is necessary to use dietary supplements in combination with other measures to improve sleep, such as observing sleep hygiene, regular physical activity, proper nutrition and stress management.
Chapter 4: Sleep hygiene: the basis of a healthy sleep
Sleep hygiene is a set of rules and recommendations aimed at creating optimal conditions for sleeping and maintaining a healthy sleep cycle and wakefulness. Compliance with sleep hygiene is the basis of a healthy sleep and can significantly improve sleep quality even without the use of dietary supplements.
4.1 Regular sleep mode:
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate the internal biological clock and synchronize the cycle of sleep and wakefulness.
4.2 Comfortable bedroom:
Provide comfortable conditions in the bedroom. The bedroom should be dark, quiet and cool. Use dense curtains or a sleep mask to block the light, and bears to reduce noise. Support the optimum temperature in the bedroom (about 18-20 degrees Celsius).
4.3 comfortable bed:
Choose a comfortable bed, mattress and pillow. The mattress should be hard enough to maintain the spine in the correct position, and the pillow must support the head and neck.
4.4 Avoid caffeine and alcohol:
Avoid the use of caffeine and alcohol before bedtime. Caffeine is a stimulant that can impede falling asleep and break the dream. Alcohol can cause drowsiness, but can also violate sleep in the second half of the night.
4.5 Refusal of smoking:
Nicotine is a stimulant that can impede falling asleep and break the dream. Refuse smoking, especially before bedtime.
4.6 Limiting fluid:
Limit the consumption of fluid before bedtime to avoid nightrings to the toilet.
4.7 Regular physical activity:
Regular physical activity helps to improve sleep. However, avoid intensive training immediately before bedtime. It is best to engage in physical activity in the morning.
4.8 Proper nutrition:
Balanced nutrition helps to improve sleep. Avoid overeating before bedtime. A light snack 1-2 hours before bedtime can be useful.
4.9 relaxation before bedtime:
Create a relaxing ritual before bedtime. Take a warm bath, read the book, listen to calm music or make meditation.
4.10 restriction of time in bed:
Use the bed only for sleep and sex. Do not watch TV, do not work and do not read in bed. If you cannot fall asleep for 20 minutes, get out of bed and take care of something calm until you feel drowsiness.
4.11 Avoid daytime sleep:
Avoid daytime sleep, especially long or in the afternoon. Daytime sleep can break the night sleep.
4.12 Light and sleep:
Limit the effects of bright light before bedtime. Bright light suppresses the production of melatonin, sleep hormone. Use muffled light in the evening and avoid using electronic devices with a bright screen (phones, tablets, computers) before bedtime.
Chapter 5: Alternative methods of sleep improvement
In addition to dietary supplements and sleep hygiene, there are other alternative methods that can help improve the quality of sleep.
5.1 Cognitive-behavioral therapy for insomnia (KPT):
KPT B is a type of psychotherapy that is aimed at changing thoughts and behavior associated with insomnia. KPT B includes various techniques, such as stimulus control, sleep restriction, cognitive therapy and relaxation techniques. KPT B is an effective method of treating chronic insomnia.
5.2 Meditation and Mindfulnes:
Meditation and Mindfulnes are techniques that help reduce stress and anxiety, improve concentration and relax. Regular practice of meditation and Mindfulness can help improve sleep.
5.3 Yoga:
Yoga is a complex of physical exercises, breathing techniques and meditation, which helps to reduce stress, improve flexibility and relax. Regular yoga classes can help improve sleep.
5.4 Acupuncture:
Acupuncture is a method of traditional Chinese medicine, which consists in influencing certain points on the body using thin needles. Acupuncture can help reduce stress, improve relaxation and help improve sleep.
5.5 Aromatherapy:
Aromatherapy is the use of essential oils to improve health and well -being. Some essential oils, such as lavender, chamomile and sandalwood, have soothing and relaxing properties and can help improve sleep.
5.6 Biological feedback (BOS):
Bos is a method that allows a person to learn how to control his physiological processes, such as heart rhythm, breathing and muscle stress. Bos can help reduce stress, improve relaxation and help improve sleep.
Chapter 6: When to see a doctor:
In most cases, sleep disturbances can be solved by changing lifestyle, observing sleep hygiene and the use of dietary supplements. However, in some cases it is necessary to consult a doctor for diagnosis and treatment.
6.1 Chronic insomnia:
If you suffer from insomnia for more than three months, you must consult a doctor. Chronic insomnia can be a sign of a serious illness or mental disorder.
6.2 Apnee in a dream:
If you suspect an apnea in a dream (stopping breathing during sleep), you must consult a doctor. Apnee in a dream can lead to serious health consequences, such as cardiovascular diseases, diabetes and stroke.
6.3 restless legs syndrome:
If you suffer from restless legs syndrome, you need to see a doctor. Restless legs syndrome can be caused by various reasons, and the doctor may prescribe appropriate treatment.
6.4 Excessive daytime drowsiness:
If you experience excessive daytime drowsiness, even after enough night sleep, you must consult a doctor. Excessive daytime drowsiness can be a sign of narcole or other sleep disturbances.
6.5 Night fears or sleeping
If you experience nightly fears or are engaged in demolition, you need to consult a doctor. Night fears and sleeping can be a sign of a serious illness or mental disorder.
6.6 Sleep disorders associated with drugs:
If you suspect that sleep disturbances are caused by taking medication, you must consult a doctor. The doctor may adjust the dosage of the medicine or prescribe another medicine.
6.7 Sleep disorders associated with chronic diseases:
If you suffer from a chronic disease that affects your sleep, you must consult a doctor. The doctor may prescribe a treatment that will help improve your sleep.