Bad to improve sleep: how to get rid of insomnia

Bad to improve sleep: how to get rid of insomnia

I. Understanding insomnia: causes, symptoms and consequences

Insomnia is a common sleep disorder characterized by difficulties with falling asleep, maintaining sleep or both of them. It can manifest itself in various forms and severity, from mild episodic problems to chronic conditions that have a significant impact on the quality of life. Before considering dietary supplement to improve sleep, it is important to understand the indigenous causes, symptoms and long -term consequences of insomnia in order to develop an integrated approach to treatment.

A. Causes of insomnia: multifactorial nature of the problem

Insomnia is rarely caused by one only reason. Usually this is a combination of several factors that interact with each other and exacerbate the problem. These factors can be divided into several categories:

1. Medical factors: Many diseases and physical conditions can contribute to the development of insomnia. These include:

   • Chronic pain: Arthritis, fibromyalgia, back pain and other chronic pain syndromes can impede the falling asleep and maintenance of sleep.
   • Respiratory system diseases: Astma, chronic obstructive lung disease (COPD) and apnea in a dream (which will be discussed below) can violate breathing during sleep, leading to awakening and fragmentation of sleep.
   • Cardiovascular diseases: Heart failure, angina pectoris and other heart diseases can cause night bouts of cough, shortness of breath or chest pain, breaking sleep.
   • Hormonal disorders: Hyperthyroidism (increased thyroid function), menopause (in women) and other hormonal imbalances can lead to insomnia.
   • Neurological disorders: Parkinson’s disease, Alzheimer’s disease and other neurological diseases are often accompanied by sleep disorders.
   • Restless legs syndrome (SBN): This condition causes unpleasant sensations in the legs (tingling, burning, itching) that arise mainly at rest, especially in the evening and at night, forcing a person to move his feet to alleviate discomfort, which makes it difficult to fall asleep.
   • Apnee in a dream: This is a serious sleep disorder characterized by periodic breathing stops during sleep. Each respiratory arrest (apnea) or a decrease in the depth of breathing (hypopnoe) leads to a short -term awakening so that a person can resume his breath. This leads to fragmented and poor -quality sleep.

2. Psychological factors: Mental health plays an important role in the regulation of sleep. Psychological factors contributing to insomnia include:

   • Stress: Daily stress caused by work, finances, relationships or other life circumstances can lead to anxiety and overexcitation, making it difficult to fall asleep.
   • Anxiety: Generalized anxious disorder, panic attacks and other alarming disorders are often accompanied by insomnia. Restless thoughts and fears interfere with relax and fall asleep.
   • Depression: Insomnia is one of the main symptoms of depression. Sleep disturbances can be both the cause and the result of depression.
   • Post -traumatic stress disorder (PTSR): People who have survived traumatic events often suffer from insomnia, nightmares and night awakening.
   • Bipolar disorder: The mood swings characteristic of bipolar disorder can violate sleep. During the manic phase, a decrease in the need for a dream may be observed.

3. Life lifestyle factors: Some habits and lifestyle can contribute to the development of insomnia.

   • Incorrect sleep mode: The irregular time of going to bed and awakening can disrupt the natural circadian rhythm of the body, which makes it difficult to fall asleep and maintaining sleep. Work in a night shift or frequent flights (changing time zones) can also violate the circus rhythm.
   • Inal meals: The use of caffeine, alcohol and nicotine before bedtime can violate sleep. Severe food before going to bed can also cause discomfort and make it difficult to fall asleep.
   • Insufficient physical activity: The lack of regular physical exercises can contribute to insomnia. However, it is important to avoid intense physical exertion immediately before bedtime.
   • Using electronic devices before bedtime: The radiation of blue light from the screens of smartphones, tablets and computers suppresses the production of melatonin, hormone, which regulates sleep, which makes it difficult to sleep.
   • Adverse conditions in the bedroom: Noise, light, high or low temperature, an uncomfortable mattress or pillow can disturb a dream.

4. Taking drugs: Some drugs can cause insomnia as a side effect. These include:

   • Stimulants: Preparations for the treatment of ADHD (attention deficit syndrome and hyperactivity) and some drugs for weight loss.
   • Antidepressants: Some antidepressants can cause insomnia, especially at the beginning of treatment.
   • Corticosteroids: Preparations used to treat inflammatory diseases.
   • Beta blockers: Preparations used to treat high blood pressure and other cardiovascular diseases.
   • Diuretics: Preparations used to remove excess fluid from the body.

5. Other factors:

   • Age: With age, the quality of sleep often worsens. Changes in the hormonal background, a decrease in physical activity and an increase in the likelihood of developing chronic diseases can contribute to insomnia in the elderly.
   • Genetics: Some studies show that there is a genetic predisposition to insomnia.
   • Pregnancy: Hormonal changes and physical discomfort during pregnancy can lead to insomnia.

B. Symptoms of insomnia: how a sleep disturbance is manifested

Symptoms of insomnia can vary from person to person, but the most common signs include:

1. Difficulties with falling asleep: The inability to fall asleep within 30 minutes or more after they went to bed.
2. Frequent night awakening: Awakening several times during the night and difficulties with repeated falling asleep.
3. Early morning awakening: Awakening a few hours before the planned time and the inability to fall asleep again.
4. Non -superior dream: A feeling of fatigue and breakdown after sleep, even if you slept enough hours.
5. Daytime fatigue and drowsiness: A feeling of fatigue and drowsiness during the day, which complicates the concentration of attention and the implementation of everyday tasks.
6. Irritability, depression or anxiety: Insomnia can negatively affect mood and emotional state.
7. Difficulties with concentration and memory: Sleep disturbance can worsen cognitive functions.
8. Increased exposure to errors and accidents: Fatigue and drowsiness caused by insomnia can increase the risk of errors and accidents at work, driving or at home.
9. Headaches: Insomnia can cause headaches of tension.
10. Stomach in the stomach: The lack of sleep can negatively affect the work of the gastrointestinal tract.

C. The consequences of insomnia: long -term effect on health and well -being

Chronic insomnia can have serious consequences for health and well -being. It is associated with an increased risk of developing various diseases and a decrease in the quality of life. The long -term consequences of insomnia include:

1. Increased risk of developing chronic diseases:

   • Cardiovascular diseases: Insomnia can increase blood pressure, cholesterol and the risk of heart attack and stroke.
   • Type 2 diabetes: Sleep disorder can violate the regulation of blood sugar and increase the risk of type 2 diabetes.
   • Obesity: The lack of sleep can violate the hormonal balance that regulates the appetite, which leads to overeating and weight gain.
   • Weakening of the immune system: Insomnia can weaken the immune system, making a person more susceptible to infections.

2. Mental health problems:

   • Depression: Insomnia and depression are often interconnected. Insomnia can be either a cause and a consequence of depression.
   • Anxiety: Chronic insomnia can aggravate anxiety disorders.
   • Suicidal thoughts: In severe cases, insomnia can contribute to the appearance of suicidal thoughts.

3. Reducing cognitive functions:

   • Difficulties with concentration: Insomnia can worsen the ability to concentrate on tasks and remember information.
   • Memory problems: Sleep disturbance can worsen memory and ability to learn.
   • Reduced performance: Insomnia can reduce performance at work or in study.

4. Increased risk of accidents:

   • Traffic accidents: The drowsiness at the wheel caused by insomnia can increase the risk of traffic accidents.
   • Production injuries: Fatigue and a decrease in concentration of attention can increase the risk of production injuries.

5. Reducing the quality of life:

   • Deterioration of social relations: Fatigue, irritability and decline in mood caused by insomnia can negatively affect social relations.
   • Relationships problems: Insomnia can cause tension and conflicts in relationships.
   • Reduced performance: Fatigue and a decrease in concentration of attention can limit the ability to perform everyday tasks and engage in your favorite business.

II. Overview of dietary supplements to improve sleep: what you need to know

When it comes to the fight against insomnia, many people turn to Badam as an alternative or addition to traditional treatment methods. It is important to understand that dietary supplements are not medicines and are not regulated as strictly as drugs. Therefore, it is important to carefully investigate and choose dietary supplements from reliable manufacturers and take into account possible risks and side effects.

A. common dietary supplements to improve sleep:

1. Melatonin: Melatonin is a hormone that is naturally produced in the body and regulates the cycle of sleep and wakefulness. Reception of additives with melatonin can help reduce falling asleep and improve sleep quality, especially in people with circus rhythm (for example, when changing time zones or working on a night shift). The dosage of melatonin is usually from 0.5 mg to 5 mg, taken 30-60 minutes before bedtime. Although melatonin is considered relatively safe, side effects are possible, such as headache, dizziness, nausea and drowsiness during the day. It is important to start with a low dose and gradually increase it, if necessary.

2. Valerian: Valerian is a herbaceous plant whose roots are used as a soothing and sleeping pills. Valerian can help reduce anxiety and improve sleep quality. The mechanism of action of valerian is not fully studied, but it is assumed that it increases the level of gamma-aminomatic acid (GABA) in the brain, a neurotransmitter that has a calming effect. The dosage of valerian is usually from 400 mg to 900 mg, taken 30-60 minutes before bedtime. Side effects of valerian may include headache, dizziness and stomach disorder. It is not recommended to take valerian with alcohol or other soothing agents.

3. Chamomile: Chamomile is a medicinal plant that is known for its soothing and anti -inflammatory properties. Chamomile tea is traditionally used to relax and improve sleep. Chamomile contains an apigenin, an antioxidant that can be associated with certain receptors in the brain and cause a calming effect. The dosage of chamomile is usually 1-2 cups of tea 30-60 minutes before bedtime. Chamomile is usually well tolerated, but some people can cause allergic reactions.

4. Magnesium: Magnesium is an important mineral that is involved in many body functions, including sleep regulation. Magnesium can help relax muscles, reduce anxiety and improve sleep quality. Magnesium deficiency can contribute to the development of insomnia. There are various forms of magnesium, including magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate is considered one of the most bioavailable forms of magnesium, that is, it is more easily absorbed by the body. The dosage of magnesium is usually from 200 mg to 400 mg, taken 30-60 minutes before bedtime. High doses of magnesium can cause diarrhea. Before taking additives with magnesium, it is recommended to consult a doctor, especially if you have kidney problems.

5. L-triptophan: L-tripthophanes is an amino acid that is involved in the synthesis of serotonin and melatonin, neurotransmitters that regulate mood and sleep. Reception of additives with L-tripteophan can help improve the quality of sleep. The dosage of the L-tripteophan is usually from 500 mg to 2 g, taken 30-60 minutes before bedtime. L-tripthophanes can cause side effects, such as nausea, dizziness and drowsiness during the day. It is not recommended to take L-tripthophanes along with antidepressants.

6. 5-HTP (5-hydroxyryptophan): 5-HTP is a metabolic predecessor of serotonin. Unlike L-tripthophanes, 5-HTP directly turns into serotonin in the brain. Reception of additives with 5-HTP can help improve mood and sleep. The dosage of 5-HTP is usually from 50 mg to 200 mg, taken 30-60 minutes before bedtime. 5-HTP can cause side effects, such as nausea, dizziness and stomach disorder. It is not recommended to take 5-HTP along with antidepressants.

7. Gamk (gamma-aminobral acid): GABA is a neurotransmitter that has a calming effect. GABA helps to reduce nervous excitement and promotes relaxation. Reception of additives with GABA can help reduce anxiety and improve sleep. However, the effectiveness of the GABA as an additive to improve sleep remains controversial, since the GABA does not easily penetrate through the hematoencephalic barrier. The dosage of the GABA is usually from 100 mg to 200 mg, taken 30-60 minutes before bedtime. GABA can cause side effects, such as drowsiness, dizziness and tingling in the skin.

8. Lemon balm: Lemon balm is a herbaceous plant that is known for its soothing and antiviral properties. Lemon balm can help reduce anxiety and improve sleep quality. It is often used in combination with other herbs such as valerian. The dosage of lemon balm is usually from 300 mg to 600 mg, taken 30-60 minutes before bedtime. Lemon balm is usually well tolerated, but in some people it can cause allergic reactions.

9. L-theanine: L-theanine is an amino acid that is contained in tea. L-theanine can help reduce anxiety, improve attention concentration and promote relaxation. L-theanine does not cause drowsiness, but can help prepare for sleep. The dosage of L-theanine is usually from 100 mg to 200 mg, taken 30-60 minutes before bedtime. L-theanine is usually well tolerated.

10. Passiflora: Passiflora is a herbaceous plant that is used to treat anxiety and insomnia. Passiflora can help reduce the alarm and improve sleep quality. It is assumed that the passiflora increases the level of the GABA in the brain. The dosage of passiflora is usually from 300 mg to 600 mg, taken 30-60 minutes before bedtime. Passiflora can cause side effects, such as dizziness and drowsiness. It is not recommended to take passiflora along with alcohol or other soothing agents.

B. Factors that should be taken into account when choosing dietary supplements:

1. Quality and reputation manufacturer: Choose dietary supplements from well -known and reliable manufacturers who adhere to strict quality standards and undergo testing their products. Look for products that are certified by independent organizations such as NSF International, USP or Consumerlab.com. These organizations check the products for the presence of ingredients declared on the label, as well as for the absence of pollutants.

2. Ingredients and dosage: Read the labels carefully and make sure that the product contains the ingredients in effective dosages. Be careful with products containing a large number of ingredients or “patented mixtures”, since it is difficult to evaluate the effectiveness and safety of such products.

3. Possible interactions with drugs: Consult a doctor or pharmacist to make sure that dietary supplement does not interact with the medicines that you are taking. Some dietary supplements can enhance or weaken the effect of drugs.

4. Side effects: Check out the possible side effects of dietary supplements. If you experience any undesirable effects, stop taking the dietary supplement and consult a doctor.

5. Individual features: Consider your individual characteristics, such as age, health status and the presence of allergies. Some dietary supplements may not be recommended for certain groups of people.

6. Expectations: Be realistic in your expectations. Dietary supplements are not a miraculous remedy for insomnia. They can be useful as an addition to other treatment methods, but should not replace full treatment.

C. The importance of consulting a doctor:

Before you start taking any dietary supplement to improve sleep, it is important to consult a doctor. The doctor can help determine the cause of your insomnia and develop an individual treatment plan. The doctor can also evaluate possible risks and benefits from taking dietary supplements and make sure that they are safe for you. In addition, the doctor can recommend other methods of treatment of insomnia, such as cognitive-behavioral therapy (KPT).

III. A comprehensive approach to improving sleep: a combination of dietary supplements with other methods

Although dietary supplements can be useful for improving sleep, the most effective approach to the treatment of insomnia is an integrated approach, which includes a combination of dietary supplements with other methods such as sleep hygiene, cognitive-behavioral therapy (KPT) and treatment of the underlying disease.

A. Sleep hygiene: the basis of a healthy sleep

Sleep hygiene is a set of habits and practices that contribute to healthy sleep. Improving sleep hygiene is an important step in the fight against insomnia. The basic principles of sleep hygiene include:

1. Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help to establish and maintain the natural circus rhythm of the body.

2. Creating a relaxing atmosphere before bedtime: Take relaxing classes before bedtime, such as reading a book, taking a warm bath or listening to calm music. Avoid watching the TV, using a computer or smartphone before bedtime, as radiation of blue light can suppress the production of melatonin.

3. Optimization of conditions in the bedroom: Make sure your bedroom is dark, quiet and cool. Use dense curtains or a sleep mask to block light, and bears to reduce noise. Maintain a comfortable temperature in the bedroom (usually about 18-20 degrees Celsius). Invest in a convenient mattress and pillow.

4. Restriction of caffeine, alcohol and nicotine: Avoid the use of caffeine, alcohol and nicotine before bedtime, as they can disrupt sleep. Caffeine is a stimulant that can impede falling asleep. Alcohol can cause drowsiness, but it can also lead to night awakening and fragmented sleep. Nicotine is also a stimulant that can violate sleep.

5. Regular physical activity: Regular physical exercises can help improve sleep. However, avoid intense physical exertion immediately before bedtime. The best time for physical exercises is morning or day.

6. Proper nutrition: Avoid heavy food and abundant meals before bedtime. If you are hungry before bedtime, eat a light snack, such as a banana or a glass of warm milk.

7. Limiting daytime sleep: If you sleep during the day, limit sleep time up to 30 minutes and avoid sleep in the afternoon. Daytime sleep can break the night sleep.

8. Avoiding watching TV or using a phone in bed: Use the bed only for sleep and sex. Avoid watching TV, using a phone or work in bed. This will help you associate a bed only with sleep.

9. Stress management: Find the ways of managing stress, such as meditation, yoga, breathing exercises or communication with friends and family. A high level of stress can contribute to insomnia.

10. Regular stay in the sun: Regular stay in the sun (especially in the morning) helps regulate the circus rhythm of the body.

B. Cognitive-behavioral therapy (KPT): an effective method of treating insomnia

Cognitive-behavioral therapy (KPT) is a form of psychotherapy that helps people change their thoughts and behavior that contribute to insomnia. KPT is considered one of the most effective methods of treating chronic insomnia. KPT includes several techniques, such as:

1. Control of incentives: This technique is aimed at connecting the bed only with sleep. It includes the following rules:

   • Go to bed only when you feel drowsiness.
   • If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing in another room.
   • Return to the bed only when you feel drowsiness.
   • Repeat these steps as much as necessary.
   • Get out of bed at the same time every morning, regardless of how much you slept.
   • Don’t sleep in the afternoon.

2. Sleep restriction: This technique is aimed at increasing drowsiness by limiting the time spent in bed. It includes the following steps:

   • Determine the average amount of time that you usually sleep every night.
   • Limit the time spent in bed with this amount of time.
   • Gradually increase the time spent in bed, 15-20 minutes every week, if you sleep better.

3. Cognitive therapy: This technique is aimed at changing negative thoughts and beliefs of sleep. It includes the following steps:

   • Determine negative thoughts and beliefs of sleep.
   • Courage these thoughts and beliefs.
   • Replace negative thoughts and beliefs with more positive and realistic.

4. Relaxation techniques: These techniques help to relax the body and mind. They include:

   • Progressive muscle relaxation.
   • Respiratory exercises.
   • Meditation.
   • Visualization.

C. Treatment of the underlying disease:

If insomnia is caused by the underlying disease, it is important to treat this disease. For example, if insomnia is caused by depression, it is necessary to treat depression. Treatment of the underlying disease can help improve sleep.

D. Bades combined with other methods:

Bades can be useful as an addition to other methods of treating insomnia. However, it is important to remember that dietary supplements are not a replacement for sleep hygiene, KPT and treatment of the underlying disease. Bades should be used in combination with these methods to achieve the best results. For example, you can take melatonin to adjust the circadian rhythm and valerian to reduce anxiety, while practicing sleep hygiene and KPT.

IV. Alternative methods of treating insomnia:

In addition to dietary supplements, sleep hygiene and KPT, there are other alternative methods of treating insomnia, which can be useful for some people. These methods include:

A. Acupuncture: Acupuncture is a traditional Chinese medical practice, which includes the introduction of thin needles into certain points on the body. Acupuncture can help reduce anxiety, improve sleep and relieve pain. Some studies show that acupuncture can be effective for treating insomnia.

B. Massage: Massage can help relax muscles, reduce anxiety and improve sleep. Various types of massage, such as Swedish massage, deep tissue massage and aromatherapeutic massage, can be useful for the treatment of insomnia.

C. Yoga: Yoga is a practice that combines physical poses, breathing exercises and meditation. Yoga can help reduce stress, improve mood and sleep. Some studies show that yoga can be effective for treating insomnia.

D. Meditation: Meditation is a practice that includes focusing on this moment. Meditation can help reduce stress, anxiety and improve sleep. Various types of meditation, such as meditation of awareness, transcendental meditation and meditation of loving kindness, can be useful for the treatment of insomnia.

E. Aromatherapy: Aromatherapy is the use of essential oils to improve health and well -being. Some essential oils, such as lavender, chamomile, sandalwood and cedar, have soothing properties and can help improve sleep. Essential oils can be used in diffusers, added to a bath or applied to the skin (diluted in basic oil).

V. Final recommendations:

The fight against insomnia requires a comprehensive and individual approach. It is important to identify the main causes of insomnia, take into account individual characteristics and preferences, and combine various methods of treatment. Bades can be a useful addition to other treatment methods, but should not replace sleep hygiene, KPT and treatment of the underlying disease. Consulting with a doctor before taking any dietary supplements is mandatory. Remember that sleep improvement is a process that takes time and effort. Be patient, persistent and adhere to the treatment plan, and you can achieve improvement and quality of life.