Dad for sleep: how to improve rest quality

Dad for sleep: how to improve rest quality

Chapter 1: Understanding of sleep and its significance

Sleep is a fundamental need for a person playing a key role in maintaining physical and mental health. This is not just a period of inaction, but an active physiological process during which the body is restored, consolidates memory and regulates important hormonal functions. The lack of sleep can have serious consequences, affecting mood, cognitive abilities, immune system and general quality of life.

1.1. Sleep stages and their role:

The dream consists of several stages, cyclically replacing each other during the night. These stages are divided into two main types: slow sleep (NREM) and quick sleep (REM).

• NREM сон (Non-Rapid Eye Movement): This type of sleep is divided into three stages (N1, N2, N3), each of which is characterized by a certain depth and brain activity.

  • N1 (Jump): The first stage of sleep, the transition from wakefulness to sleep. It is characterized by a slowdown in heart rhythm and breathing, muscle relaxation. A person easily wakes up at this stage.
  • N2 (light sleep): A deeper stage than N1. The heart rhythm and breathing become more regular, body temperature decreases. The brain generates sleepy spindles and k-comprehensive agents that play a role in memory consolidation.
  • N3 (deep sleep): The most restorative stage of sleep. Breathing and heart rhythm slow down as much as possible, the muscles are completely relaxed. At this stage, the growth of growth hormone, restoration of tissues and strengthening the immune system occurs. Awakening in this stage leads to a sense of disorientation and fatigue.

• REM сон (Rapid Eye Movement): The stage of quick eye movement, characterized by the high activity of the brain close to the state of wakefulness. At this stage there are bright dreams, the processing of emotions and the consolidation of procedural memory (for example, teaching skills) occurs. During the REM of sleep, an atony of muscles (paralysis) occurs, which prevents the playing of dreams.

1.2. Sleep cycles and their duration:

One sleep cycle, including all the stages of NREM and REM, usually lasts about 90-120 minutes. During the night, a person passes through 4-6 such cycles. The ratio between different stages of sleep changes during the night. In the first half of the night, deep sleep (N3) prevails, and in the second half – REM Sleep.

1.3. Sleep regulation: circus rhythms and homeostatic drive:

Dream is regulated by two main processes: circus rhythms and homeostatic drive.

• Circus rhythms: This is an internal biological clock that regulates the sleep-bonding cycle in accordance with the 24-hour cycle. The main regulator of circadian rhythms is the suprachiasmic core (circuit) located in the hypothalamus. The circuit receives information about the light mode from the retina and regulates the production of hormones, such as melatonin and cortisol that affect sleep and wakefulness.
• Homeostatic drive: This is the internal “sleep pressure”, which is growing during the day. The longer a person is awake, the stronger the need for a dream becomes. Homeostatic drive is regulated by the accumulation of adenosine in the brain, which has a calming effect and contributes to falling asleep.

1.4. Factors affecting the quality of sleep:

Many factors can affect the quality and duration of sleep, including:

• Age: The need for a dream is changing with age. Newborns sleep most of the day, and older people often experience difficulties with falling asleep and maintaining sleep.
• Genetics: A genetic predisposition can affect individual needs in a dream and a predisposition to sleep disturbances.
• Life: Factors such as diet, physical activity, the use of alcohol and caffeine, smoking and the regime of the day have a significant impact on sleep.
• Environment: Noise, light, temperature and other environmental factors can interfere with sleep.
• Psychological state: Stress, anxiety, depression and other mental disorders often lead to sleep disturbances.
• Medical conditions: Chronic diseases, such as apnea in a dream, restless legs syndrome, pain and other conditions, can disturb sleep.
• Medicines: Some drugs can cause drowsiness or, conversely, insomnia.

1.5. The consequences of a lack of sleep:

The chronic lack of sleep has serious health consequences, including:

• Reducing cognitive functions: Memory deterioration, concentration of attention, decision -making and other cognitive functions.
• Mind of mood: Increased irritability, anxiety, depression.
• Weakening of the immune system: Increased susceptibility to infections.
• Increased risk of chronic diseases: Cardiovascular diseases, type 2 diabetes, obesity, high blood pressure.
• Increased risk of accidents: A decrease in vigilance and reaction, which can lead to accidents at work, driving and in other situations.
• Reducing the quality of life: General decrease in energy, performance and satisfaction with life.

Chapter 2: common sleep disturbances and their causes

Sleep disorders are a wide group of conditions characterized by problems with falling asleep, maintaining sleep, sleep quality or sleep time. They can be caused by various factors and have a significant effect on health and quality of life.

2.1. Insomnia (insomnia):

Insomnia is the most common sleep disturbance, characterized by difficulties with falling asleep, maintaining sleep or early awakening, despite enough sleep time. Insomnia can be acute (short -term) or chronic (prolonged).

• Causes of insomnia:

  • Stress: Anxious thoughts, experiences and emotional stress.
  • Poor sleep hygiene: The irregular sleep mode, the use of caffeine or alcohol before bedtime, uncomfortable conditions for sleeping.
  • Medical conditions: Pain, chronic diseases, hormonal disorders.
  • Mental disorders: Depression, anxiety disorders, post -traumatic stress disorder.
  • Medicines: Some drugs can cause insomnia as a side effect.
  • Changing time zones (Jetlag): Violation of circadian rhythms due to quick movement between time zones.
  • Shift work: The irregular work schedule that violates circadian rhythms.

• Types of insomnia:

  • Insomnia of the beginning of sleep: Difficulties with falling asleep.
  • Insomnia of sleep maintenance: Difficulties with maintaining sleep, frequent awakening during the night.
  • Early awakening: Awakening is too early in the morning and the inability to fall asleep again.
  • Situational insomnia: Short -term insomnia caused by a specific stress event or situation.
  • Chronic insomnia: Insomnia, lasting at least three months and occurs at least three times a week.

2.2. Apnee in a dream:

Apnee in a dream is a violation of sleep, characterized by periodic breathing stops during sleep. These stops can last from a few seconds to a minute and lead to a decrease in the level of oxygen in the blood and awakening.

• Types of apnea in a dream:

  • Obstructive apnea in a dream (OAS): The most common type of apnea caused by blocking the upper respiratory tract during sleep. This may be due to relaxation of the muscles of the throat, overweight or anatomical features.
  • Central apnea in a dream (CAS): The less common type of apnea caused by a disturbance in the brain that does not send signals to the muscles that control breathing.
  • Mixed apnea in a dream: The combination of obstructive and central apnea in a dream.

• Symptoms of apnea in a dream:

  • Loud snoring: Often interrupted by pauses in breathing.
  • Daytime drowsiness: Excessive drowsiness during the day, despite the sufficient duration of sleep.
  • Headaches in the morning: Caused by a lack of oxygen during sleep.
  • Dry mouth in the morning: Due to breathing through the mouth during sleep.
  • Irritability: Sleep disturbance affects mood and emotional state.
  • Problems with concentration: Reducing cognitive functions due to lack of sleep.
  • Night sweating: Abundant sweating during sleep.
  • Night awakening: Frequent awakening due to a feeling of suffocation or lack of air.

• The risks associated with the apnea in a dream:

  • Cardiovascular diseases: High blood pressure, heart failure, stroke.
  • Type 2 diabetes: Violation of the regulation of blood sugar.
  • Obesity: Violation of metabolism and hormonal balance.
  • Increased risk of accidents: Reducing vigilance and reaction.

2.3. Restless legs syndrome (SBN):

SBN is a neurological disorder characterized by an insurmountable desire to move his legs, especially in the evening and night. This desire is often accompanied by unpleasant sensations in the legs, such as tingling, burning, itching or crawling. The movement of the legs temporarily facilitates these sensations.

• Reasons for SBN:

  • Genetics: SBN is often inherited.
  • Iron deficiency: The low level of iron in the blood can contribute to the development of SBN.
  • Chronic diseases: Renal failure, diabetes mellitus, multiple sclerosis.
  • Pregnancy: Hormonal changes during pregnancy can aggravate SBN.
  • Medicines: Some drugs, such as antidepressants and antihistamines, can cause SBN.

• SBN symptoms:

  • An irresistible desire to move your feet: Especially at rest.
  • Unpleasant sensations in the legs: Tingling, burning, itching, crawling.
  • Relief of symptoms when moving: Walking, stretching, massage.
  • Deterioration of symptoms in the evening and night: Sleep violation.

2.4. Narcolence:

Narcolemic is a neurological disorder characterized by excessive daytime drowsiness, sudden attacks of sleep (sleepy attacks), cataplexia (sudden loss of muscle tone), sleepy paralysis and hypnagogical hallucinations (hallucinations when falling asleep or awakening).

• Causes of narcolence:

  • Hypoklain deficiency (ORCHINE): Neurotransmitter regulating wakefulness. It is believed that the cause of narcolepsy is autoimmune destruction of cells producing hypoclass.
  • Genetics: A genetic predisposition can play a role in the development of narcolepsy.

• Symptoms of narcolesis:

  • Excessive daytime drowsiness: A constant feeling of fatigue and drowsiness during the day.
  • Sleepy attacks: Sudden and uncontrolled seizures of sleep.
  • Cathaplexia: The sudden loss of muscle tone caused by strong emotions, such as laughter, anger or surprise.
  • Sleepy paralysis: Temporary inability to move or speak when falling asleep or awakening.
  • Hypnagogical hallucinations: Bright and realistic hallucinations that occur during falling asleep.
  • Disorders of night sleep: Frequent awakening and fragmented sleep.

2.5. Parasia:

Parasunia is a group of sleep disturbances characterized by undesirable physical or behavioral events that occur during sleep.

• Types of paracinon:
  • Lunatism (Somnambulism): Walking or performing other actions during sleep.
  • Nightmares: Bright and frightening dreams, leading to awakening and feeling of fear.
  • Night horrors: Sudden episodes of panic and fear during sleep, accompanied by screams, a rapid heartbeat and breathing.
  • Excellent head syndrome: Sensation of a loud explosion or cotton in the head when falling asleep or awakening.
  • Conversation in a dream (Somnicvia): Conversation during sleep.
  • Growing tooths (Broxsism): Growding or compression of the teeth during sleep.
  • Enuresis (night incontinence of urine): Involuntary urination during sleep.

Chapter 3: Dad for sleeping: Review of the main ingredients

Biologically active additives (dietary supplements) for sleep are becoming more and more popular among people who seek to improve the quality of their relaxation. It is important to understand that dietary supplements are not medicines, and their effectiveness can vary depending on the individual characteristics of the body and the causes of sleep disturbance. Before using any dietary supplements, you need to consult a doctor.

3.1. Melatonin:

Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms and promotes falling asleep. The production of melatonin increases in the dark and decreases when the light is exposed.

• The mechanism of action: Melatonin is associated with the receptors in the brain, causing drowsiness and reducing body temperature. It can also have an antioxidant and anti -inflammatory effect.
• Indications: Melatonin is often used to facilitate falling asleep for insomnia associated with the change of time zones (jetlag), replaceable work or violation of circadian rhythms.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it if necessary to 3-5 mg. It is important to take melatonin 30-60 minutes before bedtime.
• Side effects: In rare cases, headaches, dizziness, nausea, drowsiness in the morning can occur.
• Contraindications: Pregnancy, breastfeeding, autoimmune diseases, epilepsy. Caution must be observed while taking anticoagulants and immunosuppressants.

3.2. Valerian:

Valerian is a herbaceous plant whose root is traditionally used to treat insomnia, anxiety and nervous tension.

• The mechanism of action: Valerian contains valerian acid and other compounds, which are believed to increase the level of gamma-aminomatic acid (GABA) in the brain. GABA is a neurotransmitter that has a calming effect and promotes falling asleep.
• Indications: Valerian is used to facilitate falling asleep, reduce anxiety and improve sleep quality.
• Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
• Side effects: In rare cases, headaches, dizziness, and disorder of the stomach can occur.
• Contraindications: Pregnancy, breastfeeding. Caution must be observed with simultaneous intake with sedatives and alcohol.

3.3. Chamomile:

Chamomile is a herbaceous plant, the flowers of which are used to make tea with a soothing and relaxing effect.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that binds to the gapcock receptors in the brain, having a calming effect and contributing to falling asleep.
• Indications: Chamomile is used to facilitate falling asleep, reduce anxiety and improve sleep quality.
• Dosage: It is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. Chamomile extracts in capsules or tablets are also available.
• Side effects: In rare cases, allergic reactions may occur.
• Contraindications: Allergies to chamomile or other plants of the family of compounds (ambrosia, calendula, chrysanthemums).

3.4. Lavender:

Lavender is an aromatic plant whose essential oil has soothing and relaxing properties.

• The mechanism of action: The aroma of lavender affects the limbic system of the brain, which controls emotions and memory. It can reduce stress, anxiety and help relax.
• Indications: Lavender is used to facilitate falling asleep, reduce anxiety and improve sleep quality.
• Dosage: Lavender essential oil can be used for aromatherapy (add a few drops to the diffuser or to the pillow), for massage (dilute in the base oil) or taken orally in the form of capsules (as prescribed by the doctor).
• Side effects: In rare cases, allergic reactions may occur.
• Contraindications: Pregnancy, breastfeeding. Caution must be observed when using the essential oil of lavender on the skin, as it can cause irritation.

3.5. Magnesium:

Magnesium is an important mineral that is involved in many physiological processes, including sleep regulation.

• The mechanism of action: Magnesium helps to relax the muscles and nervous system, reduces the level of cortisol (stress hormone) and increases the level of melatonin.
• Indications: Magnesium is used to facilitate falling asleep, reduce anxiety and muscle cramps, improve sleep quality.
• Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime. It is important to choose easily absorbed forms of magnesium, such as magnesium glycinate, magnesium citrate or magnesium tronate.
• Side effects: In high doses can cause diarrhea.
• Contraindications: Renal failure. Caution must be observed while taking some drugs, such as antibiotics and diuretics.

3.6. L-theanine:

L-theanine is an amino acid contained in green tea. It has soothing and relaxing properties, without causing drowsiness.

• The mechanism of action: The L-theanine increases the level of the GABA, dopamine and serotonin in the brain, which helps to relax, reduce anxiety and improve cognitive functions.
• Indications: L-theanine is used to reduce anxiety, improve concentration and sleep quality.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
• Side effects: Usually it is well tolerated, in rare cases it can cause headaches or stomach disorder.
• Contraindications: There are no famous contraindications.

3.7. 5-HTP (5-hydroxyryptophan):

5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite.

• The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can improve mood, reduce anxiety and contribute to falling asleep.
• Indications: 5-HTP is used to treat depression, anxiety, insomnia and headaches.
• Dosage: It is usually recommended to start with a low dose (50 mg) and gradually increase it if necessary to 100-200 mg. It is important to take 5-HTP 30-60 minutes before bedtime.
• Side effects: Nausea, stomach disorder, headaches may occur.
• Contraindications: Pregnancy, breastfeeding. Caution must be observed while taking antidepressants and other drugs affecting the level of serotonin.

3.8. Combined dietary supplements:

Many dietary supplements for sleeping contain a combination of several ingredients that are synergistically acted to improve sleep quality. For example, melatonin is often combined with valerian, chamomile, magnesium or L-theanine. Such combined dietary supplements can be more effective than individual ingredients, but it is important to carefully study the composition and dosage in order to avoid unwanted side effects.

Chapter 4: How to choose the right and use dietary supplements

The choice and use of dietary supplements for sleeping requires a conscious approach and accounting for individual characteristics of the body. Incorrect choice or dosage can lead to ineffectiveness or even undesirable side effects.

4.1. Consultation with a doctor:

Before taking any dietary supplements for sleeping, you need to consult a doctor. The doctor will help determine the cause of sleep disturbance, exclude medical contraindications and choose the optimal dietary supplement, taking into account individual needs and health status.

4.2. Determining the cause of sleep disturbance:

It is important to understand the cause of sleep disturbance in order to choose the most suitable dietary supplement. For example, if insomnia is associated with a change in time zones, melatonin can be effective. If insomnia is caused by anxiety and nervous stress, valerian, chamomile or L-theanine can be more useful.

4.3. Studying the composition and dosages:

Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that suit you. Pay attention to the dosage of each ingredient and follow the recommendations of the manufacturer or doctor.

4.4. Choosing a quality product:

Choose dietary supplements from well -known and trusted manufacturers that guarantee the quality and cleanliness of the product. Pay attention to the availability of quality certificates and independent studies confirming the effectiveness of Bad.

4.5. Start with a low dose:

Start taking a low dose dose and gradually increase it if necessary. This will help evaluate tolerance and avoid undesirable side effects.

4.6. Take dietary supplement 30-60 minutes before bedtime:

Most dietary supplements are recommended to be taken 30-60 minutes before bedtime so that they manage to act.

4.7. Observe sleep hygiene:

Dietary dietary supplements can be useful, but they are not a magic tablet. To improve sleep quality, it is also necessary to observe the rules of sleep hygiene, such as:

• Regular sleep mode: Go to bed and get up at the same time every day, even on weekends.
• Comfortable conditions for sleep: Dark, quiet and cool room.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do not use electronic devices before bedtime: Blue light from the screens can suppress the production of melatonin.
• Regular physical exercises: Physical activity is useful for sleeping, but avoid intensive training before going to bed.
• Relaxing rituals before bedtime: Warm bath, reading book, meditation.

4.8. Track the effect:

Track the effect of dietary supplement and lead a dream diary. Write down the time of falling asleep, awakening frequency, sleep duration and overall well -being. This will help to evaluate the effectiveness of Bad and adjust the dosage if necessary.

4.9. Do not use dietary supplements for a long time:

It is not recommended to use dietary supplements for sleeping for a long time without consulting a doctor. Long -term use can lead to the development of dependence or to disguise more serious sleep problems.

4.10. Stop taking dietary supplement when side effects occur:

If side effects arise when taking dietary supplements, such as headaches, dizziness, nausea or allergic reactions, stop taking and consult a doctor.

Chapter 5: Sleep hygiene: the basis of a healthy sleep

Sleep hygiene is a set of practices and habits aimed at improving the quality and duration of sleep. Compliance with sleep hygiene rules is the basis of a healthy sleep and can help in the fight against insomnia and other sleep disturbances.

5.1. Regular sleep mode:

Lie down and get up at the same time every day, even on weekends. This helps to regulate circus rhythms and promotes falling asleep and awakening at a certain time.

5.2. Comfortable sleeping:

Create a comfortable sleeping at your bedroom.

• Temperature: Support the cool temperature in the bedroom (about 18-20 degrees Celsius).
• Darkness: Provide the complete darkness in the bedroom. Use dense curtains or a sleep mask to block light.
• Silence: Minimize the noise in the bedroom. Use Berushi or white noise to drown out unwanted sounds.
• Comfortable bed and bedding: Choose a convenient mattress, pillow and bedding.

5.3. Avoid caffeine and alcohol before bedtime:

Caffeine is a stimulant that can impede falling asleep and break the dream. Alcohol can help fall asleep, but it violates the structure of sleep and leads to frequent awakening during the night. Avoid the use of caffeine and alcohol a few hours before bedtime.

5.4. Do not use electronic devices before bedtime:

Blue light from the screens of electronic devices (phones, tablets, computers) suppresses the production of melatonin, which may impede falling asleep. Avoid using electronic devices 1-2 hours before bedtime. If necessary, use blue light filters or special applications.

5.5. Regular physical exercises:

Physical activity is useful for sleeping, but avoid intensive training before going to bed. It is best to play sports in the morning or in the afternoon, but no later than 3 hours before bedtime.

5.6. Relaxing rituals before bedtime:

Develop relaxing rituals before going to bed that will help you calm down and prepare for sleep. It can be a warm bath, reading a book, listening to calm music, meditation or stretching.

5.7. Proper nutrition:

Avoid heavy food and plentiful dinner before bedtime. A light snack, such as yogurt or banana, can be useful for sleeping.

5.8. Limit daytime sleep:

Daytime sleep can break the night sleep. If you need a daytime, limit its duration up to 20-30 minutes and avoid sleep in the afternoon.

5.9. Get out of bed if you can’t fall asleep:

If you cannot fall asleep for 20 minutes, leave bed and take care of something calm and relaxing, for example, read a book or listen to music. Return to bed only when you feel drowsiness.

5.10. Consult a doctor with sleep problems:

If you experience chronic sleep problems, despite compliance with sleep hygiene rules, consult a doctor. You may need an additional examination and treatment.

Chapter 6: Additional tips to improve sleep quality

In addition to compliance with the rules of sleep hygiene and the use of dietary supplements, there are other ways to improve the quality of sleep.

6.1. State therapy:

Light therapy is a method of treating sleep disorders and circadian rhythms using bright light. Light therapy can help adjust circus rhythms and improve sleep, especially with jetlag, replaceable work or seasonal affective disorder.

6.2. Cognitive-behavioral therapy for insomnia (KPT):

KPT B is a psychotherapeutic method that helps change the negative thoughts and behavior associated with insomnia. KPT B includes techniques such as:

• Stimulus control: The connection of the bed is only with sleep and sex.
• Sleep restriction: Reducing the time spent in bed until the actual time of sleep.
• Cognitive restructuring: Changing negative thoughts about sleep.
• Relaxation techniques: Meditation, breathing exercises, progressive muscle relaxation.

6.3. Respiratory exercises:

Respiratory exercises can help relax and calm down before going to bed. Try deep diaphragmatic breathing or breathing on the square.

6.4. Meditation and Mindfulness:

Meditation and mindfulness are practices that help to focus on the present moment and reduce stress and anxiety. Regular meditation can improve sleep quality and reduce insomnia.

6.5. Progressive muscle relaxation:

Progressive muscle relaxation is a technique that helps to relax the muscles of the body, sequentially straining and relaxing various muscle groups.

6.6. Acupuncture and acupressure:

Acupuncture and acupressure are methods of traditional Chinese medicine, which include stimulating certain points on the body to improve health and well -being. Some studies show that acupuncture and acupressure can be effective for treating insomnia.

6.7. Regular massage:

Massage can help relax muscles, reduce stress and improve sleep.

6.8. Avoid watching news before bedtime:

Watching the news before going to bed, especially the news containing negative information, can cause anxiety and anxiety, which may make it difficult to fall asleep.

6.9. Make a diary of gratitude:

Before going to bed, write down three things for which you are grateful. This will help you focus on the positive aspects of your life and reduce the level of stress.

6.10. Listen to audiobooks or podcasts:

Listening to audiobooks or podcasts can help to distract from disturbing thoughts and contribute to falling asleep.

Chapter 7: Sleep and Nutrition: Relations and Recommendations

Food plays an important role in sleep regulation. Some products and nutrients can help improve sleep quality, while others – on the contrary, violate it.

7.1. Refresh products:

• Products rich in triple: Triptofan is an amino acid that is the predecessor of serotonin and melatonin, neurotransmitters, playing an important role in sleep regulation. Products rich in tryptophan include turkey, chicken, milk, cheese, eggs, nuts and seeds.
• Products rich in magnesium: Magnesium helps to relax the muscles and nervous system, reduces the level of cortisol and increases the level of melatonin. To products rich