Bada to improve sleep: Calm and restoration

Chapter 1: Sleep – the basis of health and well -being

1.1 circus rhythms and their role in sleep regulation:

Circat rhythms, often called “internal clock”, are endogenous, approximately 24-hour biological processes that regulate many physiological functions, including the sleeping cycle, hormonal secretion, body temperature and metabolism. These rhythms are synchronized with external signals, such as light and darkness, which allows the body to adapt to the daily cycle of day and night.

The central driver of the rhythm is in the Suprachiasmic nucleus (SCN) of the hypothalamus. SCN receives information about lighting from the retina through the retinogipotalamic tract. This information is used to synchronize the internal hours of the body.

Violation of circadian rhythms caused by a change in time zones (Jetlag), a change of work or an irregular sleep schedule can lead to insomnia, fatigue, a decrease in cognitive functions and other health problems. Maintaining a regular sleep schedule, the effect of natural light during the day and the avoidance of bright light before bedtime can help strengthen and stabilize circus rhythms.

1.2 phases of sleep and their value for the restoration of the body:

The dream consists of several different phases, each of which plays an important role in physical and mental restoration:

• NREM Stage 1 (N1): This is a transition phase between wakefulness and sleep. It lasts a few minutes. Muscle activity is reduced, and a feeling of falling may occur.

• NREM Stage 2 (N2): A deeper phase of sleep, characterized by a slowdown in the heart rhythm and body temperature. Brain waves become slower, with periodic bursts of activity, called “sleeping spindles”. This phase is approximately 50% of the total sleep time in adults.

• Nrem Stage 3 (N3): The deepest phase of sleep, also known as delta-sen or slow sleep. Brain waves are very slow and large. This phase is critical for physical restoration, growth and restoration of tissues, as well as for strengthening the immune system. The reaction to external stimuli is reduced, and it is quite difficult to wake a person in this phase.

• REM (Rapid Eye Movement) sleep: It is characterized by quick eye movements, an increase in heart rate and breathing frequency, as well as increased brain activity, similar to a wakeful state. It is in this phase that bright dreams most often dream. REM-SN plays an important role in the consolidation of memory, training and emotional regulation.

The sleep cycle passes through all these phases several times per night. Usually the sleep cycle lasts about 90-120 minutes. With age, the percentage of deep sleep (N3) decreases, and REM-SN can remain relatively stable.

The disadvantage of any of these phases of sleep can negatively affect health and well -being. For example, a lack of deep sleep can lead to fatigue, muscle pain and weakening of immunity. The disadvantage of REM-SNA can worsen memory and concentration of attention.

1.3 The consequences of chronic lack of sleep: physical and mental aspects:

Chronic lack of sleep is a condition where a person regularly receives an insufficient amount of sleep. The consequences of chronic lack of sleep are manifested both in the physical and mental sphere:

Physical consequences:

• Weakening of the immune system: The lack of sleep reduces the production of cytokines, proteins that help fight infections. This makes a person more susceptible to disease.
• Increased risk of cardiovascular disease: Chronic lack of sleep is associated with increased blood pressure, high cholesterol and an increased risk of stroke and heart attack.
• Increase in the risk of type 2 diabetes: The lack of sleep violates glucose metabolism and reduces insulin sensitivity, which can lead to the development of diabetes.
• Obesity: The lack of sleep affects hormones that regulate appetite, such as ghrelin (hormone hunger) and leptin (saturation hormone). This can lead to overeating and weight gain.
• Chronic pain: The lack of sleep can aggravate chronic pain, such as headaches, fibromyalgia and arthritis.
• Reduction in physical performance: The lack of sleep reduces strength, endurance and coordination.

Mental consequences:

• Reducing cognitive functions: The lack of sleep worsens the memory, concentration of attention, decision -making and creative thinking.
• Mood swings: The lack of sleep can cause irritability, anxiety, depression and other emotional problems.
• Increased risk of depression and anxiety disorders: Chronic lack of sleep is a risk factor for the development of depression and anxiety disorders.
• Reducing performance at work and in study: The lack of sleep reduces productivity, increases the number of errors and complicates training.
• Increased risk of accidents: The lack of sleep increases the risk of accidents at work, driving and in other situations.

Chronic lack of sleep is a serious problem that can have a significant impact on health and quality of life. It is important to devote enough time to sleep and seek help from a doctor if you have problems with sleep.

Chapter 2: The causes and factors affecting the quality of sleep

2.1 stress and anxiety as the main enemies of calm sleep:

Stress and anxiety are one of the most common causes of sleep problems. When a person experiences stress, his body produces stress hormones, such as cortisol and adrenaline. These hormones can make it difficult to fall asleep and maintenance of sleep.

Anxiety can also interfere with sleep, causing restless thoughts, experiences and fears. People with anxious disorders often experience difficulties with falling asleep, frequent awakening at night and a feeling of fatigue in the morning.

The mechanisms through which stress and anxiety affect sleep are complex and include:

• Activation of the excitation system: Stress hormones activate the sympathetic nervous system, which is responsible for the reaction of “Beat or Run”. This leads to an increase in heart rate, blood pressure and vigilance, which makes it difficult to sleep.
• Violation of the regulation of sleep hormones: Stress can disrupt the production of melatonin, hormone, which helps adjust the sleeping cycle.
• Increased brain activity: Anxious thoughts and experiences can increase brain activity, which also makes it difficult to fall asleep.
• Muscle tension: Stress can cause muscle voltage, which can lead to discomfort and impede the falling asleep.

To improve sleep related to stress and anxiety, it is recommended:

• Practice relaxation methods: Meditation, yoga, deep breathing and progressive muscle relaxation can help reduce stress and anxiety.
• Create a favorable environment for sleep: Make sure your bedroom is dark, quiet and cool.
• Avoid caffeine and alcohol before bedtime: These substances can disturb a dream.
• Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
• Seek for help to a specialist: If stress and anxiety seriously affect your sleep, consult a doctor or psychotherapist.

2.2 The wrong mode of the day and sleep hygiene:

The wrong day of the day and poor sleep hygiene can significantly worsen the quality of sleep. Under the hygiene of sleep is understood as a set of practices and habits that contribute to good sleep.

Factors related to the wrong regime of the day:

• Unregular sleep schedule: To go to bed and wake up at different times every day violates circus rhythms and makes it difficult to fall asleep and maintaining sleep.
• Day sleep: Long day sleep, especially in the afternoon, may make it difficult to fall asleep at night.
• Shift work: Replaceable work disrupts circus rhythms and can lead to insomnia and other problems with sleep.

Factors associated with poor sleep hygiene:

• The use of caffeine and alcohol before bedtime: Caffeine is a stimulator that can make it difficult to fall asleep. Alcohol can help fall asleep, but it violates the dream in the second half of the night.
• Smoking: Nicotine is a stimulator that can break the dream.
• Using electronic devices before bedtime: Blue light emitted by electronic devices inhibits the production of melatonin.
• Physical activity before going to bed: Intensive physical activity before bedtime can increase the level of adrenaline and make it difficult to fall asleep.
• Overflow or starvation before bedtime: Overflow can cause discomfort and make it difficult to fall asleep. Fasting can lead to awakening at night due to hunger.
• Uncomfortable bedroom: Too bright light, noise, heat or cold can interfere with sleep.
• Using a bed not only for sleeping: Work, watching a TV or reading in bed can be associated with wakefulness and difficult to fall asleep.

To improve sleep hygiene, it is recommended:

• Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
• Avoid caffeine and alcohol before bedtime.
• Stop smoking.
• Limit the use of electronic devices before bedtime.
• Engage in physical activity regularly, but not before bedtime.
• Do not overeat and do not starve before bedtime.
• Create a comfortable bedroom: Dark, quiet and cool.
• Use the bed only for sleep and sex.

2.3 Medical conditions and drugs affecting sleep:

Many medical conditions and drugs can affect the quality of sleep.

Medical conditions that can cause sleep problems:

• Insomnia: Sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening.
• Obstructive Apnoe SNA Syndrome (SOAS): A condition in which breathing temporarily ceases during sleep.
• Restless legs syndrome (SBN): The condition characterized by unpleasant sensations in the legs and an irresistible desire to move them, especially at rest.
• Periodic disorder of the limbs (PRMD): The condition characterized by repeating legs of the legs during sleep.
• Narcolence: Sleep disorder characterized by excessive daytime drowsiness and sudden attacks of sleep.
• Depression and anxiety disorders: These conditions are often accompanied by sleep problems.
• Chronic pain: The pain can make it difficult to fall asleep and maintaining sleep.
• Gastroesophageal reflux disease (GERB): Heartburn can interfere with sleep.
• Hypertreenineosis: Increased thyroid activity can cause insomnia.
• Parkinson’s disease: This disease can violate sleep.

Medicines that can affect sleep:

• Stimulants: Such as caffeine, amphetamines and methylphenidate.
• Decongestants: Contain pseudo -ephedrin, which can cause insomnia.
• Antidepressants: Some antidepressants can cause insomnia or drowsiness.
• Corticosteroids: They can cause insomnia.
• Beta blockers: They can cause insomnia or nightmares.
• Diuretics: Frequent night urination can cause sleep.
• Some antihistamines: They can cause drowsiness, but can also disrupt the quality of sleep.

If you experience sleep problems that may be associated with the medical condition or medication, consult a doctor. The doctor can determine the cause of sleep problems and develop a treatment plan. Do not stop taking medications yourself without consulting a doctor.

Chapter 3: Bad to improve sleep: action mechanisms and effectiveness

3.1 Melatonin: Sleep hormone and its synthetic analogues:

Melatonin is a hormone produced by the pineal gland in the brain. He plays a key role in the regulation of circadian rhythms and the sleep-bombardment cycle. The production of melatonin increases in the dark and decreases when the light is exposed.

Melatonin has a sleeping pills, facilitating falling asleep and improving the quality of sleep. It also has antioxidant and anti -inflammatory properties.

Melatonin action mechanism:

• Binding by melatonin receptors: Melatonin is associated with MT1 and MT2 receptors in the brain. MT1 receptors participate in sleep regulation, and MT2 receptors are regulated by circadian rhythms.
• Reducing excitation: Melatonin reduces activity in the areas of the brain responsible for excitation, such as the reticular formation.
• Improving sleep consolidation: Melatonin contributes to sleep consolidation, that is, the transition from surface sleep to deeper.

Melatonin’s effectiveness:

Melatonin is effective for:

• Insomnia, especially in the elderly: With age, the production of melatonin is reduced, so taking melatonin can help improve sleep.
• Jewetge: Melatonin can help synchronize circus rhythms after a flight through time zones.
• Replaceable work: Melatonin can help improve sleep in people working in shifts.
• Sleep disorders in children: Melatonin can be used to treat insomnia in children with developmental disorders, such as autism and attention deficit syndrome (hyperactivity).

Synthetic analogues of melatonin:

There are synthetic analogues of melatonin, such as Ramelteon and Tasimelteon. They are more selective in relation to melatonin receptors than melatonin, and have a longer half -life. Ramelteon is used to treat insomnia, and Tasimelteon is used to treat sleep disorders in blind people.

Dosage and side effects of melatonin:

The usually recommended dose of melatonin to improve sleep is from 0.3 mg to 5 mg for 30-60 minutes before bedtime. Melatonin is usually well tolerated, but can cause side effects, such as headache, drowsiness, dizziness and nausea. Melatonin can interact with some drugs, so before taking it, you need to consult a doctor. It is not recommended to use melatonin for a long time without consulting a doctor.

3.2 Magnesium: muscle relaxation and decrease in anxiety:

Magnesium is an important mineral that is involved in many physiological processes in the body, including sleep regulation, muscle relaxation and a decrease in anxiety.

Magnesium action mechanism:

• Regulation of neurotransmitters: Magnesium is involved in the regulation of neurotransmitters, such as gamma-aminomatic acid (GABA), which has a calming effect on the brain.
• Muscle relaxation: Magnesium helps to relax the muscles, blocking the intake of calcium into muscle cells.
• Reducing the level of cortisol: Magnesium can help reduce the level of cortisol, stress hormone.
• Melatonin regulation: Magnesium is involved in the production of melatonin.

Magnesium effectiveness:

Magnesium can be effective in:

• Insomnia, especially related to anxiety and tension: Magnesium can help relax muscles and reduce anxiety, which facilitates falling asleep.
• Restless legs syndrome: Magnesium can help reduce SBN symptoms.
• Muscle cramps: Magnesium can help prevent muscle cramps that can interfere with sleep.

Forms of magnesium and dosage:

There are various forms of magnesium, which differ in their digestibility. The most acquired forms include:

• Magnesium glycinate: It is well absorbed and does not cause a laxative effect.
• Magnesium citrate: It is well absorbed, but can cause a laxative effect in some people.
• Magnesium Treonate: Penetrates through a hematoencephalic barrier and can improve cognitive functions.

The usually recommended dose of magnesium to improve sleep is from 200 mg to 400 mg 1-2 hours before bedtime.

Side effects of magnesium:

Magnesium is usually well tolerated, but can cause side effects, such as diarrhea, nausea and vomiting, especially when taking high doses. Magnesium can interact with some drugs, so before taking it, you need to consult a doctor.

3.3 L-theanine: Amino acid for relaxation without drowsiness:

L-theanine is an amino acid that is contained in tea (Camellia sinensis). He is known for his relaxing properties and the ability to improve concentration, without causing drowsiness.

L-theanine action mechanism:

• Improving the level of GABA: L-theanine increases the level of GABA in the brain. GABA is a brake neurotransmitter that has a calming effect and reduces anxiety.
• Increased alpha waves: L-theanine increases the level of alpha waves in the brain. Alpha waves are associated with a relaxed but vigilant state.
• Reducing the level of beta waves: L-theanine reduces the level of beta waves in the brain. Beta waves are associated with active thinking and stress.
• Modulation neurotransmitters: L-theanine can influence the level of other neurotransmitters, such as dopamine and serotonin.

Effectiveness of L-theanine:

L-theanine can be effective in:

• Anxiety: L-theanine can help reduce anxiety and improve mood.
• Stress: L-theanine can help cope with stress and improve concentration in stressful situations.
• Insomnia related to anxiety: L-theanine can help relax and fall asleep.
• Improving cognitive functions: L-theanine can improve attention concentration, memory and learning.

Dosage and side effects of L-theanine:

The usually recommended dose of L-theanine to improve sleep is from 100 mg to 200 mg for 30-60 minutes before bedtime. L-theanine is usually well tolerated and does not cause drowsiness. However, as with any dietary supplement, before taking it, you need to consult a doctor, especially if you take any medicine.

3.4 Valerian: Plant remedy for calming the nervous system:

Valeriana (Valeriana Officinalis) is a perennial plant whose roots are used as a plant agent to calm the nervous system and improve sleep.

Valerian’s action mechanism:

• Improving the level of GABA: Valerian contains substances that can increase the level of GABA in the brain. GABA is a brake neurotransmitter that has a calming effect.
• Influence on adenosine receptors: Valerian can affect adenosine receptors in the brain. Adenosine is a neurotransmitter that contributes to relaxation and drowsiness.
• Antioxidant action: Valerian has antioxidant properties that can protect the brain from damage.

Valerian’s effectiveness:

Valerian can be effective at:

• Insomnia: Valerian can help improve sleep quality and facilitate falling asleep.
• Anxiety: Valerian can help reduce anxiety and stress.
• Muscle spasms: Valerian can help relax muscles and reduce spasms.

Forms of valerian and dosage:

Valerian is available in various forms, including:

• Capsules: Convenient form for admission.
• Liquid extract: You can add to water or tea.
• Tea: A pleasant way to relax before going to bed.

The usually recommended dose of valerian to improve sleep is from 400 mg to 900 mg of valerian root extract 30-60 minutes before bedtime.

Valerian’s side effects:

Valerian is usually well tolerated, but can cause side effects, such as headache, dizziness, nausea and stomach disorder. Valerian can interact with some medicines, so before taking it, you need to consult a doctor. It is not recommended to drive a car or other mechanisms after taking valerian, as it can cause drowsiness.

3.5 chamomile: soft sedative to improve sleep:

Chamomile (Matricaria Chamomilla) is a well -known plant that is used as a soft soothing agent to improve sleep and reduce anxiety.

Chamomile action mechanism:

• Influence on GABA receptors: Chamomile contains Apigenin, an antioxidant that binds to the GABA receptors in the brain. GABA is a brake neurotransmitter that has a calming effect.
• Anti -inflammatory action: Chamomile has anti -inflammatory properties that can help reduce stress and improve sleep.
• Antioxidant action: Chamomile contains antioxidants that can protect the brain from damage.

Chamomile’s effectiveness:

Chamomile can be effective at:

• Insomnia: Chamomile can help improve sleep quality and facilitate falling asleep.
• Anxiety: Chamomile can help reduce anxiety and tension.
• Stomach disorder: Chamomile can help calm the stomach and reduce bloating.
• Colic in babies: Chamomile can help reduce colic in infants.

Chamomile forms and dosage:

Chamomile is available in various forms, including:

• Tea: The most common way to use chamomile.
• Capsules: Convenient form for admission.
• Liquid extract: You can add to water or tea.

The usually recommended dose of chamomile to improve sleep is 1-2 cups of chamomile tea 30-60 minutes before bedtime.

Side effects of chamomile:

Chamomile is usually well tolerated, but can cause allergic reactions in people with allergies to plant plants (for example, ambrosia, chrysanthemums, marigolds). In rare cases, chamomile can cause drowsiness, nausea and vomiting. Chamomile can interact with some drugs, so before taking it, you need to consult a doctor.

3.6 Other dietary supplements and plant remedies for improving sleep (5-HTP, Passiflora, Lavender):

In addition to the above dietary supplements, there are others who can help improve sleep:

• 5-HTP (5-hydroxyryptophan): 5-HTP is the predecessor of serotonin, neurotransmitter, who plays an important role in the regulation of mood and sleep. A 5-HTP technique can increase serotonin levels in the brain, which can improve mood and sleep. The usually recommended 5-HTP dose is from 50 mg to 100 mg for 30-60 minutes before bedtime. 5-HTP can cause side effects, such as nausea, vomiting and diarrhea. 5-HTP can interact with some drugs, so before taking it, you need to consult a doctor.

• Passiflora (Passiflora Incarnata): Passiflora is a plant that is used to treat anxiety and insomnia. Passiflora contains substances that can have a calming effect on the nervous system. The usually recommended passiflora dose is from 300 mg to 400 mg of passiflora extract 30-60 minutes before bedtime. Passiflora is usually well tolerated, but can cause side effects, such as drowsiness, dizziness and stomach disorder. Passiflora can interact with some drugs, so before taking it, you need to consult a doctor.

• Лаванда (Ang auction lavandy): Lavender is a plant that is known for its soothing aroma. The aroma of lavender can help reduce anxiety and improve sleep. Lavender can be used in the form of essential oil for aromatherapy, added to a bath or taken in the form of capsules. The usually recommended dose of essential oil lavender for aromatherapy is a few drops added to the diffuser or to the pillow. The recommended dose of lavender in capsules is from 80 mg to 160 mg of lavender extract 30-60 minutes before bedtime. Lavender is usually well tolerated, but can cause allergic reactions in some people. Lavender can interact with some drugs, so before taking it, you need to consult a doctor.

Chapter 4: How to choose and use dietary supplements for sleep

4.1 Consultation with a doctor: the need before starting dietary supplements:

Before you start taking any dietary supplement to improve sleep, it is extremely important to consult a doctor. This is necessary for several reasons:

• Determining the cause of sleep problems: Slone problems can be caused by various factors, including stress, anxiety, depression, medical conditions and medication. The doctor can help determine the cause of your sleep problems and offer the most suitable treatment. Bades can be useful in some cases, but they are not always the best solution.
• Exclusion of contraindications: Some dietary supplements can be contraindicated in certain medical conditions or taking certain drugs. The doctor can evaluate your medical history and medicines that you take to make sure that the dietary supplement will not cause side effects or does not interact with your medicines.
• The choice of a suitable diet and dosage: There are many different dietary supplements to improve sleep, and not all of them are equally effective for all people. The doctor can help you choose the most suitable dietary supplement and determine the optimal dosage for your needs.
• Monitoring of efficiency and side effects: The doctor can track the effectiveness of dietary supplements and any side effects that may occur. If dietary supplement does not help or causes side effects, the doctor can adjust the dosage or recommend another dietary supplement.
• Integration of dietary supplements into a general treatment plan: Bades to improve sleep should be considered as part of a general treatment plan, which may include a change in lifestyle, psychotherapy and medicine. The doctor can help you develop a comprehensive treatment plan that best corresponds to your needs.

Bado self-medication can be dangerous, especially if you have any medical conditions or you take any medication. Consult a doctor before starting to take any dietary supplement to improve sleep.

4.2 Reading labels and the choice of quality products:

When choosing dietary supplements to improve sleep, it is important to carefully read the labels and choose quality products from reliable manufacturers. Pay attention to the following factors:

• List of ingredients: Make sure that the list of ingredients contains only those substances that you need. Avoid products with artificial dyes, flavors, preservatives and other additives.
• Dosage: Make sure that the dosage of each ingredient is clearly indicated and complies with the recommendations of a doctor or nutritionist.
• Manufacturer: Choose products from reliable manufacturers with a good reputation. Study reviews about the manufacturer and its products on the Internet.
• Certification: Look for products certified by independent organizations such as NSF International, USP or Consumerlab.com. Certification ensures that the product was tested for compliance with the declared ingredients, purity and lack of harmful substances.
• Best before date: Make sure that the shelf life of the product has not expired.
• Package: The packaging should be whole and sealed.
• Price: The highest price is not always the highest quality. Compare prices for different products from different manufacturers and select a product that corresponds to your budget and needs.
• Avoid unreasonable statements: Be careful with products that promise an instant or wonderful cure for insomnia. These statements are often false and mislead.

4.3 Rules for admission and possible side effects:

When taking dietary supplement to improve sleep, it is important to follow the following rules:

• Take dietary supplements in accordance with the instructions: Read the instructions carefully and follow the recommendations for dosage and reception time.
• Take dietary supplements 30-60 minutes before bedtime: This will give your body time to learn dietary supplements and prepare for sleep.
• Do not take dietary supplements with alcohol: Alcohol can enhance the side effects of dietary supplements.
• Do not take dietary supplements with other sleeping pills: The joint reception of dietary supplements and sleeping pills can be dangerous.
• Watch your condition: Pay attention to any side effects that may occur. If you notice any side effects, stop taking a dietary supplement and consult a doctor.
• Do not take dietary supplements for a long time without consulting a doctor: A long -term reception of some dietary supplements can cause dependence or other health problems.

Possible side effects of dietary supplement to improve sleep:

Side effects of dietary supplements to improve sleep vary depending on a specific dietary supplement. Some general side effects include:

• Drowsiness: Some dietary supplements can cause drowsiness, especially during the day.
• Dizziness: Some dietary supplements can cause dizziness.
• Nausea: Some dietary supplements can cause nausea.
• Indigestion: Some dietary supplements can cause stomach disorder such as diarrhea or constipation.
• Headache: Some dietary supplements can cause headache.
• Allergic reactions: Some dietary supplements can cause allergic reactions such as skin rash, itching or swelling.

If you experience any side effects after taking a dietary supplement to improve sleep, stop taking a dietary supplement and consult a doctor.

4.4 Combination of dietary supplements with other methods of improving sleep:

Bades to improve sleep can be effective, but they often work better when they are combined with