Bad “Health Formula” for a healthy sleep

Bad “Health Formula” for healthy sleep: complete guide to improve the quality of night rest

Section 1: Understanding of sleep and its importance to health

1. 1 Circat rhythms and homeostasis of sleep:

   • Circus rhythms: Internal biological clock regulating the sleeping cycle. The role of light, melatonin and other factors.
   • Gomeoostase San: Accumulation of “sleep pressure” during the day, requiring relaxation. Adenosine as a key neurotransmitter.
   • Disregulation: The consequences of violations of circadian rhythms and homeostasis (insomnia, chronic fatigue, deterioration of cognitive functions).

2. 2 Sleep stages (nrem and rem):

   • NREM (Non-Rapid Eye Movement):
     • N1 (Jump): Easy stage, transition from wakefulness to bed.
     • N2 (light sleep): Slow down of the heart rhythm and body temperature. Sleepy spindles and k-comprehensive.
     • N3 (deep sleep): Restoration of physical forces, strengthening immunity, memory consolidation. The most difficult stage for awakening.
   • REM (Rapid Eye Movement):
     • Dreams: Brain activity, similar to wakefulness. Muscle paralysis (atony).
     • Memory consolidation: Processing of emotions and strengthening skills.
     • Regularity: The duration and frequency of the REM-fus during the night.

3. 3 Sleep functions:

   • Physical recovery: Tissue regeneration, energy restoration, strengthening of immunity.
   • Cognitive recovery: Memory consolidation, training, concentration, decision -making.
   • Emotional recovery: Mood regulation, decreased stress and anxiety.
   • Metabolic regulation: Monitoring the level of sugar in the blood, hormones of hunger and saturation.

4. 4 The consequences of a lack of sleep:

   • Physical health: Weakening of immunity, increased risk of cardiovascular diseases, type 2 diabetes, obesity.
   • Mental health: Depression, anxiety, irritability, decrease in cognitive functions, memory deterioration.
   • Safety: Increased risk of accidents at work and driving.
   • Quality of life: Reducing performance, deterioration of social interactions.

Section 2: Causes of sleep disturbance

5. 1 Life lifestyle factors:

   • Inal meals: The use of caffeine, alcohol, heavy food before bedtime. Deficiency of vitamins and minerals.
   • Lack of physical activity: Lack or excess exercise. Training time.
   • Irregular sleep mode: The inconsistent time of falling asleep and awakening. Change work.
   • Abuse of gadgets: Blue light from screens, impaired melatonin production.

6. 2 Psychological factors:

   • Stress: Acute and chronic stressful condition. Hormone cortisol.
   • Anxiety: Generalized anxious disorder, panic attacks.
   • Depression: Changing the level of neurotransmitters.
   • Injuries: Post -traumatic stress disorder (PTSD).

7. 3 Medical factors:

   • Pain syndromes: Chronic pain (arthritis, fibromyalgia).
   • Respiratory diseases: Apnee in a dream, asthma.
   • Gastrointestinal disorders: Heartburn, irritable intestine syndrome (SRK).
   • Neurological diseases: Parkinson’s disease, Alzheimer’s disease.
   • Hormonal disorders: Hyperthyroidism, hypothyroidism, menopause.

8. 4 Environmental factors:

   • Noise: Transport, neighbors, electronic devices.
   • World: Bright light, street lights.
   • Temperature: Too high or too low temperature in the bedroom.
   • Air quality: Pollution, allergens.

Section 3: components of dietary supplements “Health Formula” for a healthy sleep and their action

9. 1 Melatonin:

   • Function: Regulation of circadian rhythms, improving falling asleep, increasing the duration of sleep.
   • The mechanism of action: Binding with melatonin receptors in the brain.
   • Dosage: The optimal dosage for different age groups and conditions.
   • Safety: Side effects and contraindications.

10. 2 Magnesium:

    • Function: Relaxation of muscles, reducing stress and anxiety, improving the quality of sleep.
    • The mechanism of action: Regulation of neurotransmitters, blocking NMDA receptors.
    • Forms of magnesium: Glycinate, citrate, tronate (advantages and disadvantages of each form).
    • Magnesium deficiency: Symptoms and consequences.

11. 3 L-theanine:

    • Function: A calming effect, a decrease in anxiety, improving the quality of sleep without drowsiness.
    • The mechanism of action: Improving the level of the GABA (gamma-aminomatic acid) in the brain.
    • Source: Tea (especially green tea).
    • Safety: Side effects and contraindications.

12. 4 Valerian:

    • Function: Salting effect, a decrease in anxiety, improving falling asleep.
    • The mechanism of action: Influence on the GABA-GERGIC SYSTEM.
    • Forms of valerian: Root extract, tincture.
    • Side effects: Drowsiness, dizziness.

13. 5 Chamomile:

    • Function: A calming effect, a decrease in anxiety, improving the quality of sleep.
    • The mechanism of action: Contains an apigenin associated with benzodiazepine receptors.
    • Chamomile forms: Tea, extract.
    • Safety: Allergic reactions.

14. 6 5-HTP (5-hydroxyryptophan):

    • Function: The predecessor of serotonin and melatonin, improvement of mood, improve sleep.
    • The mechanism of action: Increasing the level of serotonin in the brain.
    • Source: Griffonia simplicifolia seeds.
    • Interactions: With antidepressants.

15. 7 Gaba (Gaba):

    • Function: Neurotransmitter, which reduces nervous excitability that promotes relaxation and sleep.
    • The mechanism of action: Binding by GABA receptors.
    • The permeability of the hematoencephalic barrier: The issue of the effectiveness of the oral administration.
    • Combinations: With other soothing means.

16. 8 Other components (depending on the specific formula “health formula”):

    • Herbs: Hops, passiflora, lavender (soothing and sleeping pills).
    • Vitamins: Vitamin D (sleep regulation, especially with deficiency).
    • Amino acids: Taurin (soothing effect).

Section 4: Choosing and using dietary supplements “Health Formula” for healthy sleep

17. 1 Assessment of needs:

    • Type of sleep disturbance: Insomnia (difficulties with falling asleep, maintenance of sleep, early awakening), circus rhythms, anxiety.
    • Causes of sleep disturbance: Stress, anxiety, incorrect lifestyle, medical factors.
    • Related diseases: Chronic diseases, medication.

18. 2 Consultation with a doctor:

    • Necessity: Especially in the presence of chronic diseases, taking drugs, pregnancy and breastfeeding.
    • Information: About all the drugs and dietary supplements.
    • Individual recommendations: Dosage, duration of admission.

19. 3 The choice of the right product “Formula of Health”:

    • Composition: Analysis of ingredients, dosage, compliance with needs.
    • Reputation manufacturer: Reliability, quality, reviews.
    • Output form: Tablets, capsules, liquids (ease of admission).
    • Price: The ratio of price and quality.

20. 4 Dosage and method of application:

    • Strict compliance with the instructions: Manufacturer’s recommendations.
    • Reception time: Usually 30-60 minutes before bedtime.
    • Start with a minimum dose: Gradual increase if necessary.
    • Duration of admission: Course technique or if necessary.

21. 5 Precautions and contraindications:

    • Individual intolerance: Allergic reactions.
    • Pregnancy and breastfeeding: Restrictions on use.
    • Interaction with drugs: Antidepressants, sleeping pills, tranquilizers.
    • Driving a car and mechanism management: Drowsiness.
    • Liver and kidney diseases: The need to consult a doctor.

22. 6 Side effects:

    • The most common: Drowsiness, dizziness, headache, stomach disorder.
    • Rare: Allergic reactions, nightmares.
    • Actions in the occurrence of side effects: Continuation of admission and consultation with a doctor.

23. 7 Evaluation of effectiveness:

    • Keeping a sleep diary: Recording time of falling asleep, awakening, quality of sleep.
    • Observation of changes: Improving falling asleep, increasing the duration of sleep, a decrease in anxiety.
    • Dosage adjustment: If necessary, on the recommendation of a doctor.

Section 5: Alternative and additional methods of sleep improvement

24. 1 Sleep hygiene:

    • Regular mode: Falling asleep and awakening at the same time every day.
    • Comfortable atmosphere: Dark, quiet, cool bedroom.
    • Avoiding caffeine and alcohol: Especially before going to bed.
    • Restriction of the use of gadgets: For 1-2 hours to sleep.
    • Relaxation techniques: Meditation, yoga, breathing exercises.
    • Warm bath or shower: Before going to bed.
    • Easy snack: Before going to bed (for example, a banana or a glass of warm milk).

25. 2 Nutrition for a healthy sleep:

    • Products rich in triple: Turkey, chicken, nuts, seeds.
    • Products rich in magnesium: Dark green vegetables, nuts, seeds.
    • Calcium products: Dairy products, green vegetables.
    • Limiting sugar and processed products: Stabilization of blood sugar.
    • The use of enough water: Maintaining hydration.

26. 3 Physical activity:

    • Regular exercises: Improving the quality of sleep, decreased stress.
    • Training time: Avoiding intensive training before bedtime.
    • Easy physical activity: Walks in the fresh air.

27. 4 Stress management:

    • Relaxation techniques: Meditation, yoga, deep breath.
    • Hobbies and hobbies: Distraction from stressful situations.
    • Communication with loved ones: Support and understanding.
    • Psychotherapy: Cognitive-behavioral therapy (KPT) for the treatment of insomnia.

28. 5 State therapy:

    • Using bright light in the morning: Synchronization of circadian rhythms.
    • Avoiding bright light in the evening: Preparation for sleep.
    • Special lamps for light therapy: In case of violations of circadian rhythms (for example, with replaceable work).

29. 6 Aromatherapy:

    • Using essential oils: Lavender, chamomile, sandalwood (soothing properties).
    • Methods of application: Diffuser, aromatic baths, massage.
    • Precautions: Allergic reactions.

30. 7 Biological feedback (BOS):

    • Learning method: Monitoring physiological functions (for example, heart rhythm, muscle stress).
    • Sensus use: Reduced nervous tension, improvement of relaxation.

Section 6: Bad “Formula of Health” for healthy sleep: Myths and reality

31. 1 Myth 1: Dietary dietary supplements are always safe and effective.

    • Reality: Efficiency depends on individual characteristics, causes of sleep disturbance, dietary supplements. Consultation with a doctor is needed.

32. 2 Myth 2: Dietary dietary supplements are addictive.

    • Reality: Some dietary supplements (for example, valerian) can cause a slight dependence with prolonged use. Melatonin usually does not cause addiction.

33. 3 Myth 3: Dad for sleeping can be taken constantly.

    • Reality: The course technique is recommended. It is necessary to eliminate the causes of sleep disturbance, and not rely only on dietary supplements.

34. 4 Myth 4: Dans of sleeping is a replacement for drugs.

    • Reality: Bades are an addition to treatment, not replacement. In case of serious sleep disturbances, consult a doctor.

35. 5 Myth 5: All dietary supplements are the same.

    • Reality: The composition and quality of dietary supplements can vary greatly. It is important to choose the products of trusted manufacturers.

Section 7: Conclusion

The use of dietary supplements “Health Formula” for a healthy sleep can be an effective way to improve the quality of night rest, especially in combination with the correct hygiene of sleep, a healthy lifestyle and stress management. It is important to remember the need to consult a doctor, the choice of a suitable product, observing the dosage and taking into account possible side effects. Bades are not a panacea, but only one of the tools in a complex approach to improving sleep and general health.