Sleep Supplements

Sleep is a physiological activity that takes up a significant part of our lives. This is a natural state that is often underestimated, and yet it can have a positive effect not only on the regeneration of the body, but also on immunity or well-being.

Adequate sleep duration may also reduce the risk of developing some chronic diseases and have a positive effect on brain efficiency.

What is sleep?

Sleep is a natural state that allows the body to rest. It consists in lowering sensitivity to stimuli and slowing down physiological functions. Sometimes it can also contribute to the temporary loss of consciousness.

It is a phenomenon that cyclically appears and passes during the circadian cycle. Its opposite is the wake state.

How does sleep go?

Sleep is a complex process in which, however, two basic stages can be distinguished, namely two distinct phases, known as NREM and REM. Both can follow each other cyclically, and the cycle can be repeated several times during the night

NREM may involve turning off most brain functions or slowing them down. During this phase of sleep, deep sleep may occur, which may allow the body to regenerate. This is a longer stage of sleep that can promote the renewal of energy reserves.

During REM sleep, the brain may be more stimulated. This is when dreams can appear. During REM sleep, muscle relaxation may also occur, metabolism slows down, stress hormone production is inhibited and growth hormone is released. Then the processes of tissue reconstruction and regeneration of damaged cells may also take place. REM sleep can also be conducive to mastering new skills learned during the day.

Both stages are extremely important for memory consolidation and regeneration of the system.

Why is sleep so important?

During sleep, the body can not only rest and regenerate, but also process and organize information, as well as remove unnecessary messages from memory.

In addition, during sleep, damaged cells and tissues may be rebuilt and wound healing accelerated. Sleep can also contribute to the production of beneficial amines and hormones i.a. growth hormone. It is worth remembering that it is during the night rest that muscle tissue growth may occur.

Sleep can also:

• help you cope with stress during the day,
• positively affect the coping with emotions,
• slow down the aging process,
• improve the physical efficiency of the body and positively affect sports performance,
• strengthen the immune system,
• improve concentration and positively affect the ability to learn,
• positively affect the regeneration of the body.

Not without significance is also the impact of night rest on well-being and good mood.

The need for sleep

You have probably heard more than once about the need for individual vitamins or nutrients.However, did you know that there is also a recommended length of sleep?

The need for sleep is, of course, an individual feature and may depend on many factors, i.a. age.

However, it can be considered that adults need about 7-8 hours of uninterrupted sleep per day to be able to function properly.

Among teenagers, due to the significant changes that can occur during this time in the brain, 9 hours of night rest are recommended so that the body can work effectively. Longer sleep is also needed for children and infants, while the elderly do not need as much sleep.

Lack of sleep

It is known that sleep is essential for the proper functioning of the body. What can its deficiency involve?

Insufficient sleep can contribute to:

• decrease in cognitive abilities and concentration,
• memory and learning difficulties,
• deterioration of physical performance,
• increased susceptibility to infections,
• occurrence of mood disorders,
• increase the risk of developing chronic diseases.

Good habits to improve sleep quality

There are simple ways and behaviors that can positively affect the length and quality of sleep. So what should you do to feel more rested?

• Engage in physical activity regularly - exercise can reduce stress and anxiety, and improve sleep quality. Do not do sports just before bedtime, because activity can stimulate the body, but the effort made about 3 hours before the night rest can contribute to improving its length and quality. Just 30 minutes of physical effort every day is enough to positively affect the human body.
• Reduce stress - stress can be both a cause and a symptom of sleep disorders. As a result of too short sleep, the secretion of neurotransmitters and stress hormones may be disturbed, and thus states of nervousness, anxiety and deterioration of thinking may occur in the body. Difficulty falling asleep may also result from unconscious stress or experiencing stressful situations. Therefore, to improve the quality of sleep, it is worth eliminating or limiting the participation of stressors in everyday life.
• Keep a consistent bedtime and wake-up time in the morning - a regular circadian cycle can have a positive effect on well-being and contribute to improving the quality of sleep.
• Avoid stimulants - substances such as caffeine, nicotine or alcohol can stimulate the body and make it difficult to fall asleep, and thus can negatively affect sleep.
• Take care of a proper diet and avoid heavy meals before bedtime - it is worth using a healthy and balanced diet, rich in substances such as tryptophan, which can positively affect sleep. A good solution is also to eat the last, easily digestible meal about 3 hours before bedtime.
• Avoid light at night- lighting at night can lead to impaired melatonin production and sleep problems. It is also worth giving up watching TV or using other devices emitting blue light just before bedtime.

Dietary supplements as sleep support

There are many preparations available on the market that can support the body in the process of falling asleep and positively affect sleep.

Most of the available dietary supplements are based on natural ingredients such as lemon balm, valerian or hops.

Preparations with melatonin are also very popular, which, as a hormone naturally produced by the pineal gland in the human brain, can support falling asleep and have a positive effect on the quality of sleep. Melatonin may also prolong REM sleep and increase overall sleep time.

Among the dietary supplements, the use of which is worth considering during sleep problems, there are also preparations rich in magnesium and zinc and vitamin B6. These compounds can reduce stress in the body, accelerate the regeneration of the body and facilitate falling asleep.

Gamma-aminobutyric acid (GABA) can also be a great support for regenerative processes in the body, which can improve the quality of sleep and positively affect the process of falling asleep.

Choosing the right supplement is an individual matter. However, it is worth remembering that before you start taking preparations, try to implement natural methods that can make it easier to fall asleep and positively affect the quality of sleep.