What to take to improve sleep

What to take to improve sleep: a deep analysis of effective strategies and means

Section 1: Understanding the problems of sleep and factors affecting its quality

Sleep is a fundamental need for a person, as important as nutrition and breathing. The lack of quality sleep has a destructive effect on physical and mental health, reduces productivity, worsens mood and increases the risk of chronic diseases. Before considering options for improving sleep, it is necessary to understand the roots of the problems and factors that can negatively affect its quality.

• Circat rhythms: internal hours of the body. Circat rhythms are 24-hour cycles that regulate many biological processes, including sleep-bonding, hormonal secretion and body temperature. Violation of circadian rhythms caused by a change in time zones (Jetlag), a change of work or an irregular regime of the day, can lead to insomnia and other sleep problems.

• Hormonal balance: melatonin and cortisol. Melatonin is a hormone that is produced by an epiphyse in response to the darkness and contributes to falling asleep. Cortisol, a stress hormone, usually has a peak in the morning, helping to wake up, and decreases in the evening. Chronic stress can lead to an increased level of cortisol in the evening, making it difficult to fall asleep and causing night awakening. The imbalance of sex hormones, especially in women during menopause, can also negatively affect sleep.

• Psychological factors: stress, anxiety and depression. Stress, anxiety and depression are frequent causes of sleep problems. Obsessive thoughts, anxiety about the future and a feeling of depression can interfere with relaxation and falling asleep. An alarming disorders, such as generalized alarming disorder and panic attacks, are often accompanied by insomnia.

• Medical conditions: pain syndromes, respiratory diseases and neurological disorders. Chronic pain, arthritis, fibromyalgia and other pain syndromes can significantly worsen sleep. Respiratory diseases, such as apnea in a dream and chronic obstructive lung disease (COPD), can cause frequent awakening due to lack of oxygen. Neurological disorders, such as Parkinson’s disease and Alzheimer’s disease, are also often associated with sleep disorders.

• Medicines: side effects and interactions. Some drugs, such as antidepressants, beta-blockers, corticosteroids and decongestants, can cause insomnia as a side effect. It is important to discuss with the doctor all the medications taken in order to exclude their possible effect on sleep.

• Life: diet, physical activity and the use of stimulants. The use of caffeine, alcohol and nicotine, especially in the afternoon, can violate sleep. An unbalanced diet with a high content of sugar and processed products can also negatively affect its quality. Insufficient or excessive physical activity, especially immediately before bedtime, can also lead to sleep problems.

• Environment: noise, light and temperature. Noise, light and temperature in the bedroom can significantly affect the quality of sleep. Bright light, especially blue light from the screens of electronic devices, inhibits the production of melatonin. Noise can interfere with falling asleep and cause awakening at night. Too high or too low the temperature in the bedroom can also disturb a dream.

Section 2: Non -healing strategies for sleep improvement: Fundamentals of healthy sleep

Before resorting to drugs or additives, it is important to exhaust all the possibilities of non -drug strategies for improving sleep. These strategies, based on the principles of sleep hygiene, are often quite effective for restoring healthy sleep.

• Sleep hygiene: creating a favorable environment for sleep. Sleep hygiene includes a number of rules and recommendations aimed at creating optimal conditions for sleeping.

  • Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend, to synchronize circus rhythms.
  • Comfortable bedroom: Provide the dark, quiet and cool atmosphere in the bedroom. Use dense curtains, bears or white noise to block light and noise. The optimum sleep temperature is 18-20 degrees Celsius.
  • Convenient mattress and pillow: Select a mattress and a pillow that provide sufficient support and comfort.
  • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can violate sleep, so do not use them a few hours before bedtime.
  • Limit the use of electronic devices before bedtime: Blue light from the screens suppresses the production of melatonin, so avoid using phones, tablets and computers an hour or two before bedtime.
  • Regular physical exercises: Regular physical exercises help improve sleep, but avoid intense training immediately before bedtime.
  • Relaxing rituals before bedtime: Take a warm bath, read a book or listen to soothing music to relax before going to bed.

• Cognitive-behavioral therapy for insomnia (KPT-B): an effective method of treating chronic insomnia. KPT B is a structured and scientifically based method of treating chronic insomnia. It includes cognitive techniques aimed at changing negative thoughts and beliefs about sleep, and behavioral techniques aimed at changing bad habits and behavior associated with sleep.

  • Control of incentives: Go to bed only when you feel drowsiness, and get out of bed if you can’t fall asleep for 20 minutes.
  • Restriction of time in bed: Reduce the time spent in bed until the actual time of sleep.
  • Cognitive restructuring: Determine and change negative thoughts and beliefs of sleep.
  • Relaxation techniques: Use relaxation techniques, such as progressive muscle relaxation and diaphragmatic breathing to reduce anxiety and stress.

• Relaxation techniques: a decrease in stress and anxiety. Relaxation techniques, such as meditation, yoga and tai-chi, can help reduce stress and anxiety, contributing to improving sleep.

  • Meditation of awareness: Focus on the present moment, watching your thoughts and feelings without condemnation.
  • Progressive muscle relaxation: Strengthen and relax various muscle groups to relieve physical tension.
  • Diaphragmatic breathing: Breathe with a deep belly to activate the parasympathetic nervous system and cause relaxation.
  • Yoga and Tai-Chi: A combination of physical exercises, breathing techniques and meditation aimed at reducing stress and improving sleep.

• Light therapy: regulation of circadian rhythms. Light therapy is the effect of bright light on the eyes at a certain time of the day to regulate circadian rhythms. It is especially useful for people with a delay in the phase of sleep (difficulties with falling asleep in the evening) or replaceable work.

Section 3: additives and drugs to improve sleep: when and what to take

If non -drug strategies do not bring a sufficient effect, you can consider using additives and drugs to improve sleep. It is important to remember that before taking any additives or drugs, it is necessary to consult a doctor in order to exclude contraindications and possible side effects.

• Melatonin: Sleep hormone. Melatonin is a hormone that is produced by an epiphyse in response to the darkness and contributes to falling asleep. It can be useful for people with a delay in the phase of sleep, jetlag or replaceable work.

  • Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 3-5 mg.
  • Side effects: Melatonin is usually well tolerated, but in some cases it can cause headache, dizziness, nausea and drowsiness in the morning.
  • Cautions: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases.

• Magnesium: Mineral for relaxation. Magnesium is a mineral that plays an important role in many body functions, including the regulation of the nervous system and muscle relaxation. Magnesium deficiency can lead to anxiety, insomnia and muscle cramps.

  • Dosage: It is usually recommended to take 200-400 mg of magnesium in the form of glycinate, tronate or citrate an hour before bedtime.
  • Side effects: In large doses, magnesium can cause diarrhea.
  • Cautions: People with kidney diseases should consult a doctor before taking magnesium.

• Valerian: Vegetable sedative. Valerian is a vegetable sedative that is used to treat anxiety and insomnia. It contains compounds that interact with the gapcock receptors in the brain, having a calming effect.

  • Dosage: It is usually recommended to take 400-600 mg of valerian extract an hour before bedtime.
  • Side effects: Valerian can cause drowsiness, headache and stomach disorder.
  • Cautions: Valerian is not recommended for pregnant and nursing women, as well as people taking sedatives.

• Chamomile: A slight sedative. Chamomile is a plant that has a slight sedative effect. Tea with chamomile is often used to relax and improve sleep.

  • Dosage: Brew a bag of chamomile tea in hot water and drink 30-60 minutes before bedtime.
  • Side effects: Chamomile rarely causes side effects, but in some people it can cause allergic reactions.
  • Cautions: Chamomile should be caused with caution to people suffering from allergies to plants of the family of complex -colored (ambrosia, chrysanthemums).

• L-theanine: Amino acid for relaxation. L-theanine is an amino acid that is contained in tea and has a relaxing and calming effect. It helps to increase the level of GABA in the brain, reducing anxiety and improving sleep.

  • Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
  • Side effects: L-theanine is usually well tolerated, but in some cases it can cause headache and dizziness.
  • Cautions: L-theanine is not recommended for pregnant and lactating women.

• Triptofan: amino acid, predecessor of serotonin and melatonin. Triptofan is an amino acid that is the predecessor of serotonin and melatonin, hormones that regulate mood and sleep.

  • Dosage: It is usually recommended to take 500-1000 mg L-tripteophan 30-60 minutes before bedtime. Take on an empty stomach for better absorption.
  • Side effects: Triptophanes can cause nausea, drowsiness and dizziness.
  • Cautions: Triptofan is not recommended for people taking antidepressants, as this can lead to serotonin syndrome.

• Antihistamines (diphenhydramine, doxylamine): sleeping pills used with caution. Antihistamines, such as diphenhydramine (Benadryl) and doxylamine (donormil), have a sleeping pill, but they should be used with caution. They can cause side effects, such as dry mouth, constipation, dizziness and impaired cognitive functions. It is not recommended to use them for prolonged treatment of insomnia.

  • Dosage: Follow the instructions on the packaging.
  • Side effects: Dry mouth, constipation, dizziness, impaired cognitive functions.
  • Cautions: It is not recommended to use insomnia for prolonged treatment.

• Snot -shaped drugs (Zolpidem, Zalesplon, Esopyclon): prescribed by a doctor in severe insomnia. Snot -shaped drugs, such as Zolpidem (Snorera), Zalesplon (Andante) and Esopiclon (IMOVOVA), can be effective for treating severe insomnia, but they have potential side effects, such as addictive, dependence and side effects. They should be prescribed by a doctor and used under his supervision.

  • Dosage: A prescribed by a doctor.
  • Side effects: Addition, dependence, side effects.
  • Cautions: Should be prescribed by a doctor and used under his supervision.

• Plant complexes: a combination of plant components to improve sleep. There are plant complexes containing a combination of several plant components such as valerian, hops, lemon balm and passiflora, which can have a synergistic effect and help improve sleep.

  • Dosage: Follow the instructions on the packaging.
  • Side effects: Depend on the composition of the complex.
  • Cautions: You should consult a doctor before use.

Section 4: Special situations: sleep during pregnancy, in old age and during replaceable work

Snow problems can arise in special life situations, such as pregnancy, elderly age and replaceable work. In these cases, it is necessary to take into account the features of physiology and adapt the strategies for improving sleep.

• Dream during pregnancy: Pregnancy is often accompanied by sleep disturbances due to hormonal changes, discomfort and frequent urination.

  • Recommendations:
    • Observe sleep hygiene.
    • Use pillows for pregnant women to support the abdomen and back.
    • Avoid using fluids before bedtime.
    • Discuss with the doctor the possibility of taking safe vegetables, such as chamomile or valerian, in small doses.
    • Avoid taking melatonin without consulting a doctor.

• Sleep in old age: With age, changes in the structure of sleep occur, the production of melatonin is reduced and the frequency of night awakening increases.

  • Recommendations:
    • Support the regular daily routine.
    • Provide a comfortable atmosphere in the bedroom.
    • Physical exercises regularly, but avoid intensive training before bedtime.
    • Limit daytime sleep.
    • Consult a doctor to exclude medical causes of insomnia.
    • Consider the possibility of taking melatonin in low doses under the supervision of a doctor.

• Shift work: Replaceable work disrupts circus rhythms and often leads to insomnia and other health problems.

  • Recommendations:
    • Try to adhere to the most regular work schedule.
    • Use light therapy to regulate circadian rhythms.
    • Provide the dark, quiet and cool atmosphere for sleeping in the daytime.
    • Take melatonin under the supervision of a doctor to facilitate falling asleep.
    • Limit the use of caffeine and alcohol.
    • Try to allocate enough time to relax and recovery.

Section 5: When to see a doctor: signs of serious sleep disturbances

In most cases, sleep problems can be solved using non -drug strategies and additives. However, in some cases it is necessary to consult a doctor for diagnosis and treatment.

• Signs of serious sleep violations:

  • Chronic insomnia, lasting more than three months.
  • Strong daily drowsiness, which affects everyday activity.
  • A snoring accompanied by breathing stops in a dream (apnea in a dream).
  • Inexplicable night awakening with a sense of suffocation or heartbeat.
  • Uncontrolled leg movements during sleep (restless legs syndrome).
  • Dawn, Snowing or other unusual behavior during sleep.
  • Depression, anxiety or other mental disorders, accompanied by insomnia.
  • Insomnia caused by taking medications.

• Diagnosis of sleep disorders: The doctor may prescribe an examination, such as polysonography (sleep research), for the diagnosis of sleep disorders.

• Sleep disorders treatment: The doctor may prescribe drugs, KPT B or other treatment methods, depending on the cause of sleep disturbance.

Section 6: Alternative methods: acupuncture, massage and aromatherapy

Some people find relief in alternative methods such as acupuncture, massage and aromatherapy.

• Acupuncture: Acupuncture is an ancient Chinese practice that includes the introduction of thin needles into certain points on the body. It is believed that acupuncture helps to balance body energy and improve sleep.

• Massage: Massage can help relax muscles, relieve stress and improve sleep.

• Aromatherapy: Aromatherapy is the use of essential oils to improve mood and sleep. Essential oils, such as lavender, chamomile and sandalwood, have soothing properties and can help fall asleep.

Section 7: Personalization of the approach: individual factors and the choice of strategy

There is no universal solution to improve sleep. The approach to improving sleep should be individual and take into account factors, such as age, gender, state of health, lifestyle and personal preferences.

• Keeping a sleep diary: Keeping a sleep diary can help identify factors affecting sleep and evaluate the effectiveness of various strategies.

• Experimentation: Try different strategies and supplements to find what is best for you.

• Consultation with a specialist: Feel free to seek help from a doctor or a dream specialist if you have sleep problems.

Section 8: The importance of an integrated approach: a combination of various strategies

The most effective way to improve sleep is an integrated approach that includes a combination of various strategies, such as sleep hygiene, KPT, relaxation techniques, additives and, if necessary, drugs.

• Adherence of the chosen strategy: It is important to adhere to the chosen strategy for a long time to see the results.

• Positive attitude: Believe that you can improve your sleep, and be patient.

Section 9: Nutrition and sleep: the influence of a diet on the quality of sleep

Food plays an important role in sleep regulation. Some products and drinks can help improve sleep, while others can violate it.

• Products that contribute to improving sleep:

  • Products rich in triple: Turkey, chicken, fish, eggs, nuts, seeds, tofu.
  • Products rich in magnesium: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
  • Products rich in potassium: Bananas, avocados, potatoes.
  • Cherry: Cherry contains melatonin, a hormone that regulates sleep.
  • Kiwi: Kiwi contains antioxidants and serotonin, which can help improve sleep.
  • Dairy products: Milk contains tripophanes and calcium, which can help relax and improve sleep.

• Products that should be avoided before bedtime:

  • Caffeine: Coffee, tea, stake, energy drinks.
  • Alcohol: Alcohol can help fall asleep, but it violates the structure of sleep and leads to frequent awakening at night.
  • Heavy and fatty foods: Such food can cause discomfort and difficult to fall asleep.
  • Sweet products: Sugar can cause jumps in blood sugar, which can lead to night awakening.
  • Acute food: Acute food can cause heartburn and discomfort, which can make it difficult to fall asleep.

• Eating time: It is not recommended to eat too late in the evening. Try to have dinner 2-3 hours before bedtime.

Section 10: Physical activity and sleep: Balance between activity and rest

Regular physical activity helps to improve sleep, but it is important to observe the balance between activity and rest.

• The positive impact of physical activity on sleep:

  • Reducing stress and anxiety.
  • Improving mood.
  • Regulation of circadian rhythms.
  • Increase in the depth of sleep.

• Physical activity recommendations to improve sleep:

  • Watch moderate physical activity, such as walking, swimming or cycling, within 30 minutes a day.
  • Avoid intense training immediately before bedtime.
  • Take physical activity in the morning to avoid sleeping.
  • Find the form of physical activity that you like to make it easier to adhere to a regular training schedule.

Section 11: Environment and Sleep: Creation of optimal conditions in the bedroom

The environment in the bedroom has a significant impact on the quality of sleep. It is important to create optimal conditions for relaxation and sleep in the bedroom.

• Temperature: The optimum sleep temperature is 18-20 degrees Celsius.

• Noise: Provide silence in the bedroom. Use Berushi or White noise to block noise.

• World: Provide the darkness in the bedroom. Use dense curtains or a sleep mask.

• Air: Provide fresh air in the bedroom. Improver the bedroom before bedtime.

• Bed sheets: Use a convenient and pleasant to the touch bedding.

• Order: Maintain order in the bedroom. A clean and organized bedroom promotes relaxation.

Section 12: Technologies and sleep: Use and restriction of electronic devices

Technologies have a double influence on sleep. On the one hand, they can help track sleep and improve its quality. On the other hand, they can violate sleep.

• The positive impact of technology on sleep:

  • Applications for tracking sleep: they can help track the quality of sleep and identify factors affecting sleep.
  • Devices for creating white noise: they can help block noise and improve falling asleep.
  • Applications for meditation and relaxation: they can help reduce stress and anxiety and improve sleep.

• The negative impact of technology on sleep:

  • Blue light from the screens of electronic devices: suppresses the production of melatonin and disrupts sleep.
  • Notifications and messages: they can interrupt sleep and cause anxiety.
  • The habit of checking social networks before going to bed: it can cause anxiety and impede the fall asleep.

• Recommendations on the use of technologies to improve sleep:

  • Avoid the use of electronic devices per hour or two before bedtime.
  • Use blue light filters on the screens of electronic devices.
  • Disconnect notifications and messages before bedtime.
  • Use applications for meditation and relaxation.
  • Track your sleep with the help of applications, but do not focus on the results.

Section 13: Myths about dreams: debunking common misconceptions

There are many myths about dreams that can interfere with people to get quite high -quality sleep.

• Myth 1: All people need 8 hours of sleep. The need for a dream is individual and varies from person to person. Most adults need 7-9 hours of sleep, but some people have enough 6 hours, while others need 10 hours.

• Myth 2: You can catch up with a missed sleep on the weekend. Ending the lost sleep on the weekend can help reduce daytime drowsiness, but it does not compensate for the completely negative consequences of chronic lack of sleep.

• Myth 3: Alcohol helps to fall asleep. Alcohol can help fall asleep, but it violates the structure of sleep and leads to frequent awakening at night.

• Myth 4: If you can’t fall asleep, just lie in bed. If you can’t fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.

• Myth 5: Daytime sleep is always harmful. Day sleep can be useful if it is short (20-30 minutes) and does not break the night sleep.

Section 14: Long -term strategies: maintaining a healthy sleep on an ongoing basis

Improving sleep is not a one -time action, but a process that requires constant efforts and commitment to a healthy lifestyle.

• Regular assessment and adjustment: Periodically evaluate the quality of your sleep and correct your strategies, if necessary.

• Adaptation to changes: Consider changes in your life, such as pregnancy, aging or change of work, and adapt your strategies for improving sleep.

• Adherence to a healthy lifestyle: Observe a healthy lifestyle that includes proper nutrition, regular physical activity and stress management to maintain healthy sleep on an ongoing basis.

Section 15: Final recommendations: Key steps to improve sleep

In conclusion, here are the key steps to improve sleep:

1. Determine the factors affecting your dream.
2. Observe sleep hygiene.
3. Use relaxation techniques.
4. Try additives to improve sleep.
5. Consult a doctor, if necessary.
6. Observe a healthy lifestyle.
7. Be patient and persistent.

Improving sleep requires time and effort, but it is worth it. High -quality sleep is necessary for physical and mental health, productivity and general well -being. Start introducing these strategies today, and you can enjoy a strong and healthy sleep.