Dad for sleep: how to establish a healthy mode

Dad for sleep: how to establish a healthy mode

Section 1: Introduction to the world of sleep and its violations

Sleep is a fundamental need for a person necessary for physical and mental health. It plays a key role in restoring the body, consolidating memory, regulating mood and maintaining immunity. However, in the modern world, more and more people are faced with sleep disturbances that negatively affect their common well -being.

1.1 Healthy sleep value

Healthy sleep is characterized by sufficient duration, depth and continuity. It allows the body to fully relax and recover, preparing it for active activity during the day. Regular and high -quality sleep has a positive effect on:

• Cognitive functions: Improves concentration, attention, memory and ability to learn.
• Emotional state: Reduces irritability, anxiety and risk of depression.
• Physical health: Strengthens immunity, regulates metabolism, reduces the risk of cardiovascular diseases and diabetes.
• Productivity: Increases work and study efficiency.

1.2 Explanation of sleep disturbances

Sleep disturbances, such as insomnia, apnea in a dream, restless legs syndrome and others, are widespread in modern society. According to statistics, about a third of the adult population experiences problems with sleep in one form or another. Factors contributing to the development of sleep disorders include:

• Stress: Constant tension and anxiety can impede falling asleep and maintain sleep.
• Irregular work schedule: Exchange work, night shifts and frequent business trips disrupt circidous rhythms.
• Inal meals: The use of caffeine, alcohol and heavy foods before bedtime can negatively affect the quality of sleep.
• Electronic devices: The use of smartphones, tablets and computers before going to bed radiates blue light, which suppresses the production of melatonin.
• Medical conditions: Chronic diseases, such as pain, asthma, heart failure and depression, can cause sleep disturbances.
• Medicines: Some drugs, such as antidepressants, corticosteroids and beta-blockers, can affect sleep.

1.3 Classification of sleep disorders

There are many different types of sleep disorders that can be classified as follows:

• Insomnia (insomnia): Difficulties with falling asleep, maintaining sleep or early awakening. It can be acute (short -term) or chronic (prolonged).
• Apnee in a dream: Temporary respiratory arrest during sleep, which lead to a decrease in the level of oxygen in the blood and fragmentation of sleep.
• Restless legs syndrome (SBN): Unpleasant sensations in the legs that cause an irresistible desire to move them, especially at night.
• Narcolence: Chronic neurological disorder characterized by excessive drowsiness in the daytime, cataplexia (sudden loss of muscle tone), hallucinations and sleepy paralysis.
• Parasia: Anomalous behavior arising during sleep, such as sleeping, nightmares, conversations in a dream and enuresis.
• Circadian rhythm disorders: Susynchronization of the internal biological clock of the body with an external light cycle, leading to problems with sleep and wakefulness. Examples: Syndrome of Change of Clock Belts (Jetlag), Sleep Sleep Syndrome.

1.4 Diagnosis of sleep disturbances

Diagnosis of sleep disorders usually includes:

• A history of anamnesis: The doctor asks the patient about his sleep history, the regime of the day, the symptoms and possible factors that contribute to sleep disorders.
• Keeping a sleep diary: The patient keeps records of the time of falling asleep, awakening, duration of sleep, sleep quality and other factors that can affect sleep.
• Physical examination: The doctor examines the patient to exclude possible medical causes of sleep disturbance.
• Polisonography (PSG): A special study of sleep, which is carried out in the laboratory and includes monitoring of brain activity (EEG), eye movements (EOG), muscle tone (EMG), cardiac rhythm (ECG), breathing and oxygen in the blood. PSG is a gold standard for diagnosis of apnea in a dream.
• Activation: A wearable device that records the patient’s motor activity for several days or weeks. Actography can be used to assess the sleep and wakefulness mode.

Section 2: Dad for sleeping: review and mechanism of action

Biologically active additives (dietary supplements) for sleep become more and more popular as a means of combating sleep disorders. They contain various ingredients that are supposed to help relax, improve the quality of sleep and normalize circadian rhythms. It is important to note that dietary supplements are not medicines and do not replace medical treatment. Before using dietary supplements for sleeping, it is necessary to consult a doctor in order to exclude possible contraindications and interactions with other drugs.

2.1 Melatonin

Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. He plays a key role in the regulation of circadian rhythms and the Son-Bodming cycle. The production of melatonin increases in the dark and decreases in bright light. Melatonin is used to treat various sleep disorders, including:

• Insomnia: Helps to reduce the time of falling asleep and improve sleep quality.
• Changing time zones syndrome (Jetlag): Helps adapt to new time zones.
• Circadian rhythm disorders: Helps normalize the internal biological watch of the body.

The mechanism of action: Melatonin is associated with melatonin receptors in the brain, which leads to a decrease in the excitability of the nervous system and contributes to the onset of sleep. It also has an antioxidant and immunomodulating effect.

Dosage: It is usually recommended to take 0.5-5 mg of melatonin 30-60 minutes before bedtime. The dosage can vary depending on individual needs and the reaction to the drug.

Side effects: Melatonin, as a rule, is well tolerated. Possible side effects include drowsiness, headache, dizziness and nausea.

2.2 Valerian

Valerian is a medicinal plant whose root is used to treat anxiety, nervous tension and sleep disturbances. Valerian contains various active compounds, including valerian acid, outlet acid and valepotriats.

The mechanism of action: It is assumed that Valerian has a calming and sleeping pill, acting on the gamut of the brain system of the brain. GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. Valerian can increase the level of GABA in the brain, which leads to a decrease in the excitability of the nervous system and contributes to the onset of sleep.

Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.

Side effects: Valerian is usually well tolerated. Possible side effects include drowsiness, headache, dizziness and gastrointestinal disorders.

2.3 Chamomile

Chamomile is a medicinal plant, the flowers of which are used for the preparation of tea and other products that have a calming and sleeping pill. Chamomile contains various active compounds, including Apigenin, Bisabolol and Hamazulen.

The mechanism of action: It is assumed that chamomile has a calming and sleeping pill, associated with benzodiazepine receptors in the brain. Benzodiazepine receptors are part of the GABA-governing system. Chamomile can increase the activity of the GABA, which leads to a decrease in the excitability of the nervous system and contributes to the onset of sleep. Apigenin, one of the main components of chamomile, also has antioxidant and anti -inflammatory properties.

Dosage: It is usually recommended to drink 1-2 cups of chamomile tea for 30-60 minutes before bedtime. Chamomile capsules and extracts are also available.

Side effects: Chamomile is usually well tolerated. Possible side effects include allergic reactions, especially in people with allergies to ambrosia.

2.4 Lavender

Lavender is a medicinal plant whose flowers are used to prepare essential oils, tea and other products with a calming and sleeping pill. Lavender contains various active compounds, including linalool and linalilancetate.

The mechanism of action: It is assumed that lavender has a calming and sleeping pill, acting on the gamut of the brain system and reducing the activity of the nervous system. Inhaling the essential oil of lavender can reduce the level of cortisol (stress hormone) and improve the mood.

Dosage: To improve sleep, you can use aromatherapy with lavender essential oil, adding a few drops to the diffuser or to the pillow. Capsules and teas with lavender are also available.

Side effects: Lavender is usually well tolerated. Possible side effects include allergic reactions and skin irritation.

2.5 L-theanine

L-theanine is an amino acid contained in tea leaves (Camellia sinensis). L-theanine has a calming and relaxing effect.

The mechanism of action: L-theanine can increase the level of GABA, dopamine and serotonin in the brain. He can also modulate alpha waves in the brain that are associated with a state of relaxation and tranquility.

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. Possible side effects include headache and gastrointestinal disorders.

2.6 Magnesium

Magnesium is an important mineral that plays a key role in many body functions, including sleep regulation. Magnesium deficiency can lead to sleep disturbances, anxiety and nervous stress.

The mechanism of action: Magnesium is involved in the regulation of the GABA -ergic system and can reduce the level of cortisol. It also promotes muscle relaxation and a decrease in nervous excitability.

Dosage: It is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate is considered one of the most well -absorbed forms.

Side effects: High doses of magnesium can cause diarrhea.

2.7 5-HTP (5-hydroxyrypthophanes)

5-HTP-amino acid, which is the predecessor of serotonin and melatonin. 5-HTP can increase the level of serotonin in the brain, which helps to improve mood and sleep.

The mechanism of action: The 5-HTP passes through the hematoencephalic barrier and turns into serotonin, which, in turn, can turn into melatonin.

Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.

Side effects: Possible side effects include nausea, vomiting, diarrhea and headache. It is not recommended to take 5-HTP simultaneously with antidepressants.

2.8 glycine

Glycine is an amino acid that plays an important role in the nervous system. Glycine can have a calming and sleeping pill.

The mechanism of action: Glycine is a brake neurotransmitter in the brain. It can improve sleep quality and reduce falling asleep.

Dosage: It is usually recommended to take 3 grams of glycine 30-60 minutes before bedtime.

Side effects: Glycine is usually well tolerated. Possible side effects include nausea and gastrointestinal disorders.

Section 3: Factors affecting the choice of dietary supplements for sleeping

The choice of dietary supplement for sleep should be based on individual needs, symptoms and possible contraindications. Before using dietary supplements for sleeping, you need to consult a doctor.

3.1 individual needs and symptoms

• Difficulties with falling asleep: Melatonin, Valerian, chamomile, lavender, L-theanine.
• Frequent awakening at night: Magnesium, glycin, 5-Htp.
• Anxiety and nervous tension: Valerian, chamomile, lavender, l-theanine, magnesium.
• Circadian rhythm disorders: Melatonin.

3.2 possible contraindications and interaction

• Pregnancy and breastfeeding: Before using any dietary supplements for sleeping, you need to consult a doctor.
• Taking drugs: Some dietary supplements for sleep can interact with drugs such as antidepressants, anticoagulants and sedatives.
• Chronic diseases: People with chronic diseases, such as liver, kidneys and heart diseases, need to consult a doctor before using dietary supplements for sleeping.
• Allergic reactions: Before using dietary supplements for sleep, it is necessary to make sure that there are no allergies to the ingredients included in their composition.

3.3 output form and quality

Dietary dietary supplements are produced in various forms, such as tablets, capsules, powders, liquids and teas. The choice of release form depends on personal preferences and ease of use. It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of products. Pay attention to the availability of quality certificates and compliance with safety requirements.

Section 4: Strategies to improve sleep without dietary supplements

Despite the fact that sleep dietary supplements can be useful, it is important to remember that healthy sleep depends on many factors, and a change in lifestyle can be an effective way to improve sleep without the use of drugs and additives.

4.1 Sleep hygiene

Sleep hygiene is a set of rules and habits that contribute to improving the quality of sleep. The basic principles of sleep hygiene include:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate circus rhythms.
• Comfortable sleeping: Provide silence, darkness and coolness in the bedroom. Use a convenient mattress, pillow and blanket.
• Avoid caffeine and alcohol before bedtime: Caffeine is a stimulant that can impede falling asleep. Alcohol can cause sleep fragmentation.
• Do not eat heavy food before bedtime: Heavy food can cause discomfort and impede the fall asleep.
• Regular physical exercises: Physical exercises contribute to improving the quality of sleep, but avoid intense training just before going to bed.
• Avoid using electronic devices before bedtime: Blue light emitted by smartphones, tablets and computers, inhibits the production of melatonin.
• Relaxing rituals before bedtime: Take a warm bath, read the book or listen to calm music.

4.2 stress management

Stress is one of the main causes of sleep disorders. Effective stress management methods include:

• Meditation and awareness: Meditation helps to reduce stress and improve concentration.
• Yoga and Tai-Chi: Yoga and Tai-chi combine physical exercises with breathing and meditation techniques.
• Respiratory exercises: Deep breathing can reduce stress and improve relaxation.
• Conducting time in nature: Natural walks can reduce stress and improve mood.
• Communication with loved ones: Support and communication with loved ones can help cope with stress.
• Diary maintenance: A record of thoughts and feelings can help reduce stress and improve self -understanding.

4.3 State Therapy

Light therapy is the use of bright light to treat circus rhythm disorders. Light therapy can be useful for people with a change in time zones (jetlag) and a seasonal affective disorder (SAR).

How does this work: Bright light affects the retina and suppresses the production of melatonin. The time of light therapy depends on the type of circus rhythm. For people with the syndrome of the delayed phase of sleep, it is recommended to carry out light therapy in the morning.

4.4 Cognitive-behavioral therapy for insomnia (KPT)

KPT B is a form of psychotherapy that helps people with insomnia change their thoughts and behavior associated with sleep. KPT-B is an effective method of treating insomnia, which does not require the use of drugs.

KPT components:

• Sleep hygiene training: Providing information about the rules and habits that contribute to improving the quality of sleep.
• Control of incentives: Limiting the time spent in bed, and the use of bed only for sleep and sex.
• Sleep restriction: Reducing the time spent in bed to increase drowsiness and improve sleep quality.
• Cognitive therapy: Changing negative thoughts and beliefs about sleep.
• Relaxation techniques: Teaching relaxation techniques, such as diaphragmatic breathing and progressive muscle relaxation.

Section 5: Cautions and recommendations

5.1 Consultation with a doctor

Before using any dietary supplements for sleeping, you need to consult a doctor, especially if you have chronic diseases, you take medicines or are pregnant or breastfeed. The doctor can help determine the cause of sleep disturbance and develop an individual treatment plan.

5.2 Do not replace medical treatment

Dietary dietary supplements are not medicines and do not replace medical treatment. If you have a serious sleep disturbance, you must consult a doctor for diagnosis and treatment.

5.3 Observe the dosage

Follow the recommended dosage of dietary supplements for sleeping. Exceeding the dosage can lead to side effects.

5.4 Choose quality products

Choose sleep dietary supplements from trusted manufacturers that guarantee the quality and safety of products. Pay attention to the availability of quality certificates and compliance with safety requirements.

5.5 track your symptoms

Track your symptoms and reaction to sleep dietary supplements. If you do not notice improvements or experience side effects, stop using dietary supplements and consult a doctor.

5.6 Combine dietary supplements with sleep hygiene

To achieve the best results, combine the use of dietary supplements for sleeping in compliance with the rules of sleep hygiene and stress management.

5.7 Be patient

It may take some time to find a dietary supplement for sleeping, which is right for you. Be patient and try different options until you find what works.

5.8 awareness

It must be understood that dietary supplements for sleep are not a magic tablet. They can help improve sleep, but will not solve the problem if the main causes of sleep disturbance are not eliminated.

5.9 Long -term use

Long -term use of some dietary supplements for sleep can lead to dependence. It is not recommended to use dietary supplements for sleeping for a long time without consulting a doctor.

Section 6: Prospects for research in sleep and dietary supplements

Studies in the field of sleep and dietary supplements continue, and in the future we can expect new effective means and methods of treatment of sleep disorders.

6.1 New dietary supplements and ingredients

Researchers study new plant extracts, amino acids and other compounds that can improve sleep. Examples:

• Gabapine: A drug that is sometimes used to treat insomnia associated with pain and anxiety.
• Ramateaton: Melatonin receptor agonist used to treat insomnia.

6.2 Individual approach to treatment

The development of genetic and biomarker research will develop individual plans for the treatment of sleep disorders, taking into account the characteristics of the body of each person.

6.3 Technologies for sleep monitoring

New wearable devices and applications for smartphones are being developed, which allow monitoring sleep at home. These technologies can help people track their sleep and identify sleep problems.

6.4 The influence of microbiots on sleep

Studies show that the intestinal microbiota can affect sleep. The development of probiotics and prebiotics that improve the state of microbiota can help improve sleep.

6.5 Nefarmacological methods of treatment

Studies are aimed at developing new non -pharmacological methods of treatment of sleep disorders, such as transcranial magnetic stimulation (TMS) and neurofidbek.

6.6 Environmental impact on sleep

Researchers study the influence of various environmental factors, such as noise, light and temperature, on sleep. Development of measures to improve the environment in the bedroom can help improve sleep.

Section 7: Practical tips and life hacks

7.1 Create a relaxing atmosphere in the bedroom

• Use muffled light and warm colors.
• Improte the room before bedtime.
• Use aromatherapy with lavender or chamomile essential oil.
• Remove all electronic devices from the bedrooms.
• Make the bedroom quiet and comfortable.

7.2 Develop a ritual of going to bed

• Take a warm bath or shower.
• Read the book or listen to calm music.
• Drink a cup of herbal tea.
• Make a few relaxation exercises.
• Write down your thoughts and feelings in the diary.

7.3 Use sleep applications

• Applications for meditation and awareness.
• Applications for sleep monitoring.
• Applications with white noise or sounds of nature.

7.4 Optimize lighting

• Use light -proof curtains to ensure the darkness in the bedroom.
• Avoid bright light before bedtime.
• Use lamps with warm light.
• Spend the time in the sun during the day.

7.5 regularly engage in physical exercises

• Do physical exercises during the day, but avoid intense training before bedtime.
• Walk in the fresh air.
• Do yoga or tai-chi.

7.6 optimize food

• Avoid caffeine and alcohol before bedtime.
• Do not eat heavy food before bedtime.
• Eat products rich in magnesium and tripophane.
• Drink enough water during the day.

7.7 Fight with daytime drowsiness

• Try not to sleep during the day if you have insomnia.
• If you feel drowsiness during the day, go out into the fresh air or take a little walk.
• Try to find the cause of daytime drowsiness and eliminate it.

7.8 Do not look at the clock

If you cannot fall asleep, do not look at the clock. This can increase the alarm and make it difficult to fall asleep.

7.9 Stand out of bed

If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.

7.10 Check for a deficiency of vitamins and minerals

The deficiency of vitamin D, iron and other vitamins and minerals can lead to sleep disturbances. Take the tests and, if necessary, make up for the deficit.

Section 8: Final thought

Sleep disorders are a common problem that can negatively affect the health and quality of life. Dietary dietary supplements can be a useful tool for improving sleep, but it is important to understand that they are not a panacea. To achieve the best results, it is necessary to combine the use of dietary supplements in compliance with the rules of sleep hygiene, stress management and other non -pharmacological treatment methods. Before using any dietary supplements for sleeping, you need to consult a doctor. It is important to remember that healthy sleep is an investment in your health and well -being.