Vitamins For Sleep, Against Insomnia And Obesity

Poor sleep can be the cause of disease, stress, obesity and constant insomnia. The latter, by the way, is the scourge of the 21st century.

To fall asleep and sleep well, you need to take into account many factors. We are talking about the mode, the presence of physical activity, eating foods rich in vitamins for the production of the sleep hormone - melatonin, and acceptable conditions in the bedroom. And this is only a small part of what is important to control in your life in order not to suffer from sleepless nights.

Why healthy sleep is so important for the body

Sleep is a natural physiological state opposite to the state of wakefulness, characterized by a reduced reaction to the outside world.

Sleep phases:

• The first phase of sleep - nap - is a very shallow sleep up to 5 minutes. Theta waves in the EEG are small waves with a frequency (3-7 Hz).

• The second phase of sleep - up to 20 minutes, on the EEG - impulse bursts of high frequency and low amplitude. spindles and K-complexes (12-14 Hz).

• The third phase of sleep is deep sleep. High-amplitude waves of low frequency appear on the EEG - delta waves (0.5-2 Hz).

• The fourth phase of sleep is an even deeper sleep. On the EEG - delta waves, breathing and heart rate slow down, the temperature of the body and brain decreases slightly.

Night sleep usually consists of 4-6 cycles. Each cycle approximately consists of 60-100 minutes. It begins with a phase of slow sleep, which after 50-70 minutes is replaced by a phase of REM sleep for 10-20 minutes, after which the phase of slow sleep begins again, etc.

Unlike many animals, humans do not wake up after each sleep cycle. In the first cycles, slow-wave sleep predominates, in the last - REM sleep. The depth of sleep is gradually reduced.

The duration of slow sleep is 75-80%, fast - 15-25% of the total duration of night sleep. In an adult, slow-wave sleep accounts for 6.5 hours, and REM sleep for 1.5 hours. In a newborn, REM sleep accounts for 50-80% of the total sleep duration.

Sleep deficit externally:

• reddened whites of the eyes;

• dark circles under the eyes;

• swollen upper eyelids;

• pale or earthy skin tone;

• hair loss

• general untidy appearance.

Internally in the skin:

• Decreased collagen production.

• Blood microcirculation is disturbed.

Weight and Appetite:

• Appetite increases.

• Increased craving for sweets.

• The consumption of fat by the body slows down (lack of somatotropin), which leads to obesity.

According to a meta-analysis of 45 studies on the problem of excess weight, one can judge an increased risk of developing obesity in people with insufficient sleep.

In a forced circadian shift in adults (mean age 25.5 years; BMI 25.1 kg/m2), researchers observed a decrease in leptin, an increase in postprandial glycemia, insulin, mean arterial pressure, and a change in the rhythm of cortisol secretion with higher peaks before sleep and after awakening.

Shift workers have been reported to have a higher incidence of diabetes mellitus, obesity, and cardiovascular disease, and several studies have found associations between altered clock gene expression and diabetes mellitus, obesity, and metabolic syndrome, although the pathogenetic mechanisms underlying this association are not fully understood.

In studies with limited sleep time in healthy volunteers, a decrease in nighttime and an increase in daytime concentration of ghrelin was shown, which, apparently, contributes to increased appetite, hyperphagia, increasing the risk of developing obesity in the future.

3 myths about insomnia

1. Daytime naps help with insomnia

   In fact, everything is not so clear. Daytime sleep can affect people in different ways. Someone after a short (literally 10-20 minutes) afternoon nap will feel alert, and then fall asleep peacefully at night. And someone, on the contrary, will “knock down” biorhythms and will suffer at night, because most often daytime sleep weakens the brain’s desire to sleep.

2. You can develop the habit of sleeping less

   People practicing something like this can cause serious damage to their health. A person is born with an established need for sleep. Most people need 7-8 hours, some need 4, and someone feels alert only after 12 hours of sleep. You can force the body to sleep less, but then sleep deprivation will accumulate. It makes a person irritable, quick-tempered, forgetful, inattentive, passive. Chronic lack of sleep leads to serious diseases of the internal systems of the body, especially the nervous system. Accidents are possible due to lack of attention and inner concentration.

3. The main cause of insomnia is in the brain

   It's a delusion. Psychological problems and "heavy thoughts" only indirectly affect insomnia. Its main reason is stress. Also, insomnia can be caused by illness, medication, and even an uncomfortable pillow with a mattress.

Common causes of sleep problems

Apnea - stop breathing.

This is something that few people know about, but this is a very common problem, especially for people who are overweight and overweight. These are the people who say that they have been without food for three weeks, three weeks on the water, but they cannot shift the weight. Such resistant obesity may just indicate the presence of obstructive sleep apnea syndrome.

In essence, sleep apnea is a pause in breathing during sleep, which is associated with the fact that the airways at the level of the oropharynx are blocked. Normally, air during sleep freely passes through the respiratory tract, but under certain pathological conditions, the walls of the oropharynx narrow or close so much that a complete overlap occurs. This causes air to not pass into the lungs.

Such pauses in breathing can occur quite often during sleep, and in some severe cases, apnea takes up to 60% of the total night's sleep. Naturally, a person wakes up broken. These pauses in breathing during sleep, a person is not aware, he does not remember them.

How does it look from the side? People who sleep with apnea next to them notice that there are breath holdings in their sleep. Breath holding during sleep in healthy people is also possible. But they last no more than 10 seconds, but if they are longer, longer, associated with pathological causes, then something needs to be done here, because otherwise during the day, the danger of apnea is not only that the risk of death increases during sleep time, but also in that the risk of daytime sudden falling asleep also increases.

Causes of apnea syndrome:

• Obesity, overweight. Excess weight itself leads to narrowing of the airways at the level of the oropharynx.

• Age. When the elasticity of the muscles decreases, the tone of the muscles of the oropharynx, the respiratory tract decreases. That is, over the age of 55, we have an increased risk of developing obstructive sleep apnea syndrome.

• Adenoids. This is a chronic inflammation of the tonsils. These are the most common causes of obstructive sleep apnea syndrome in children, and the children are both physically and mentally retarded.

• Allergic reactions. Allergic reactions can occur not only to some visible allergens, but also, for example, only when you are in your own bedroom, which is facilitated by an old pillow that was inherited from grandmothers and parents. In fact, pillows and blankets, just like mattresses, have an expiration date. Few people remember this either, but old pillows are up to 60-80% filled with dust mites and their waste products. The carpet above the bed is the same dust collector that collects kilograms of dust on itself. It absorbs all sorts of odors and aromas. The same goes for the provocation of allergic conditions during sleep due to the presence of plants in the bedroom. This should also be remembered that all flowering, ornamental plants are powerful allergens. They definitely don't belong in the bedroom. If there is an allergy to house dust, then it is worth remembering that the earth in pots is also a certain microflora, and there is a large amount of dust and life in these pots. If a person is allergic, then it is better to remove everything.

On what grounds can we suspect obstructive sleep apnea syndrome in humans:

• Daytime sleepiness is pronounced. Sometimes daytime sleepiness does not occur at all. A person falls asleep at the wrong moment while negotiating, driving a car.

• Snoring during night sleep. A person snores is a sonorous, sonorous snoring that interferes with the sleep of others, disturbing their sleep and depriving the health of others. Snoring is a phenomenon that requires treatment.

• Frequent nocturnal urination when a person wakes up and goes to the toilet more than twice a night.

• Night sweats.

Also a fairly common cause, which occurs more often in women, men are less likely to seek help. Why is sleep disturbed? Because when you try to fall asleep, there are painful, diffuse, unpleasant sensations in the lower extremities. These sensations disappear if a person begins to move his legs, or even gets up, starts dancing, dancing. Naturally, in such a motor mode, it is impossible to fall asleep. During sleep, periodically these movements of the limbs are also present.

Hyperthyroidism is the same thing, these are anxiety, secondary insomnia, restless legs syndrome. Here insomnia is a symptom of hyperthyroidism. Anxiety and depression. Insomnia is present in absolutely all patients who suffer from depressive and anxiety disorders. With a few exceptions, in depressive states, insomnia is replaced by hypersomnia, when the patient complains that he is excessively sleepy, he sleeps all night and sleeps during the day. In any case, this sleep disorder is present in all patients with depressive and anxiety states.

How can we suspect that a person has an anxiety disorder? What psychiatrists call anxiety, ordinary people call a bad feeling. In this case, insomnia is accompanied by vegetative manifestations, tachycardia, rapid breathing of various kinds, sweating, weight dynamics, i.e. either gained weight or reduced it.

A person cannot fall asleep for hours, because anxiety does not let go, and for the process of falling asleep, we need complete peace, immobility, silence. If there is no rest, then falling asleep is basically impossible.

The first commandment of a procrastinator: "Don't put off until tomorrow what you can do the day after tomorrow."

The buzzword “procrastination” refers to the tendency to put off (important, difficult, unpleasant, boring, routine) tasks and decisions, despite the possible negative consequences. Such delays are more common in the areas of work, education and health care.

Introverts procrastinate more often, people with low self-esteem, anxiety, who, when doing things, are more eager to avoid punishment than to achieve success. Postponing important things gives a momentary reward in the form of pleasant positive emotions, anxiety temporarily subsides.

Did you answer yes three times? Congratulations, you can proudly call yourself a procrastinator.

Everything would be fine if procrastination did not harm health, but alas. First, procrastinators suffer from excessive stress, doing things at the last moment, when all the deadlines are burning. Secondly, procrastinators do not sleep well.

Procrastination leads to sleep disturbances, and disturbed sleep destabilizes emotions and aggravates procrastination: sleep is even more disturbed, health is lost.

Procrastination at bedtime is a separate phenomenon when a procrastinator does not go to bed on time, while no external circumstances prevent him from going to bed at the appointed time.

Sleep for a procrastinator is a boring phenomenon, it can be postponed for the sake of momentary pleasures (social networks on a smartphone, computer games, watching TV shows, and the like). Exposure to light from a smartphone or TV screen disrupts melatonin synthesis, which further delays the onset of sleep.

Procrastination is based on:

• The availability of temptations (the ubiquity of electronic devices and the entertainment industry 24/7).

• Problems with self-control (planning and goal setting).

• Anxious and depressive emotional background.

• Lack of emotion regulation skills.

Emotional self-regulation includes nine key skills:

1. Awareness of emotions (I pay attention to my feelings and emotions).

2. Clarity (I am clear about exactly what emotions I am experiencing).

3. Feeling (my physical sensations correspond to how I feel, my emotions).

4. Understanding (I know and understand why I experience the emotions I experience).

5. Acceptance of negative emotions (I accept all my emotions, including negative ones).

6. Resilience (I feel like I can handle even strong negative emotions).

7. Willingness to withstand severe stressful situations (I will do what I planned, even if it makes me feel anxious or uncomfortable).

8. Self-support in stressful situations (I know how to help myself in a stressful situation).

9. Modification (I can change my negative feelings).

Procrastinators avoid negative emotions. Particularly affected is the skill of resilience - the ability to endure unpleasant emotions. And the more we procrastinate, the less our resistance to negative emotions becomes.

Working with a cognitive-behavioral psychotherapist will help the procrastinator break all these vicious circles.

The relationship between sleep disturbance and vitamin deficiency

Many of us have heard of the sleep hormone melatonin. It is also called the hormone of life or longevity. But its study continues, as new data about the effect of melatonin on our lives and health is constantly emerging.

Melatonin (K-acetyl-5-methoxytryptamine) is the main hormone of the pineal gland, a regulator of circadian rhythms. The oldest antioxidant in the evolution of eukaryotes. MT occupies a central place in biorhythmology.

“Nature has created” melatonin as a substance with a short lifespan: the stimulation of the MT product in the pineal gland stops, which can happen almost instantly when switching from darkness to light.

MT increases the content of GABA (an inhibitory agent) in the CNS and serotonin in the midbrain and hypothalamus.

The production of melatonin can be influenced by a number of exogenous (in addition to such basic ones as changes in the daily rhythm of life with the degree of illumination or illumination itself) and endogenous factors (including certain genetic ones).

Increases the production of MT calcium, magnesium, nicotinic acid, pyridoxine, MAO inhibitors.

Reduce MT smoking, caffeinated drinks, alcohol, non-steroidal anti-inflammatory drugs, reserpine, beta-blockers, calcium channel blockers, vitamin B12 and some others.

Vitamins and minerals for healthy sleep

• Vitamin D

Being under the sun's rays, the human body produces vitamin D. This element improves the quality and duration of sleep. With its lack, problems with falling asleep, apnea and other disorders appear.

• Vitamin E

Vitamin E is known as a powerful antioxidant that slows down the aging process. He also fights restless legs syndrome - unpleasant sensations in the legs that occur during sleep, wake up a person and lead to insomnia.

Women in their forties often take vitamin E because it relieves menopausal symptoms, especially night sweats and hot flashes. Tocopherol also helps fight irritability, mood swings and stress caused by hormonal changes in the body.

• Vitamins B3, B5, B6, B9 and B12

Scientists have proven that the B vitamins (B3, B5, B6, B9 and B12) also fight stress and insomnia by regulating tryptophan amino acid levels. Tryptophan is responsible for the production of melatonin, which, in turn, affects sleep. When there is enough vitamin B in the body, a person quickly falls asleep, becomes less anxious, and does not give in to psychological disorders. He is energetic, active and full of energy.

• Vitamin C

This is one of the most famous vitamins. Basically, it is positioned as a means to strengthen the immune system and increase resistance to various diseases, especially colds. However, in addition to all of the above, vitamin C also fights increased anxiety and promotes restful sleep, because a healthy immune system is the key to good health, and hence sound sleep.

The human body cannot synthesize vitamin C, so it is important to get it from food or supplements. Otherwise, the immune system will weaken, the gums will begin to bleed, hair will fall out, dry skin will appear, fatigue, lethargy, bruises will heal for a very long time. And this is not even the whole list of what will happen if the body does not have enough vitamin C.

• Magnesium and calcium

These two trace elements work in pairs. If there is not enough magnesium, then calcium will be poorly absorbed. Both elements calm the nerves and promote muscle relaxation, thereby reducing anxiety and inner tension. Helping a person to relax, calcium and magnesium normalize his sleep. After all, when all the muscles and nerves are tense, it is almost impossible to fall asleep. Sleep comes when the body is relaxed and thoughts are in the clouds. Many people find it difficult to achieve this state, so magnesium is recommended for them.

Calcium is more positioned as a means to strengthen bones. However, doctors know that this microelement is a natural tranquilizer that relieves stress, tension and helps to relax. Therefore, it is important to use calcium not only as a means of combating osteoporosis, but also as a vitamin that promotes healthy sleep.

• Theanine

L-theanine is an amino acid found in high amounts in tea. Theanine promotes relaxation without causing drowsiness or fatigue. In addition, it stimulates the brain, enhances cognitive function, improves mood, attention and memory, and helps to fall asleep. The beneficial effect of theanine on sleep is due to the fact that it helps to relax.

As already mentioned, the only source of L-theanine is green tea. In Japan, they conducted a study of this amino acid and proved that it improves the quality of sleep, is involved in the restoration of the body and the renewal of consciousness. Green tea also has antioxidant properties, that is, it fights against premature aging of cells.

Foods rich in vitamins for sleep

• Vitamin D is produced in the body by the sun. On cloudy days, eating egg yolks, fish oil and fortified milk will help replenish its supply.

• Sources of vitamin E are nuts, green leafy vegetables and fruits. Tocopherol has a significant effect on the human body, especially women, so it is advisable to coordinate its use in the form of dietary supplements with a doctor.

• There are quite a lot of vitamins belonging to group B. They are mainly found in meat, fish, dairy products, liver, nuts, eggs, some grains and legumes.

• Vitamin C can be found in fruits (oranges, lemons, grapefruits, pineapples), green vegetables, berries, papaya and, of course, sauerkraut.

• Magnesium is found in whole grain wheat, almonds, legumes and spinach.

• Sources of calcium include dairy products, sesame seeds, leafy greens, nuts, and salmon.

• Melatonin is found in corn, bananas, tomatoes, rice, carrots, radishes, figs, parsley, oatmeal, nuts, barley, raisins, oats, tea, wine, beer. But most of all it is in walnuts and coffee: about 300 ng (or 0.0003 mg). This hormone is a strong antioxidant. It also regulates sleep, stimulates the immune system and has an anti-stress effect.

Nata Gonchar is the founder of MII, president of the Association of Nutritionists and Health Coaches.

The most accurate system for selecting an individual diet is the integrative nutrition model. What do we need to know about the person who is preparing an individual diet? Here are the data:

1. Gender, age, current body composition. The nutrition system should be based on whether we are a man or a woman, and also take into account the age of the person and his physical activity.

2. Health status for today (functional and laboratory studies for state markers). For example, one of the key markers directly for a nutritionist is working with macronutrient deficiencies (vitamin D, iron, iodine, selenium, magnesium, B12, B9).

3. type of metabolism.

4. Genetics of vitamin absorption, detoxification, carbohydrate and fat metabolism. For example, depending on a person's receptors, vitamin D will be absorbed better in some people, and worse in others.

5. Place of residence and time of year outside the window. For example, there is an adaptation of enzyme systems to "native" products, or more frequent cases of diarrhea during the holidays (our gastrointestinal tract cannot digest exotic products).

6. Stress level and mental type.

7. Individual characteristics and preferences.

That is, the selection of the optimal diet is an individual, painstaking work, regular checking and changing directions.

Treatment of insomnia and selection of drugs

Naturally, as a rule, insomnia in most cases resolves itself, that is, it disappears after the elimination of the stress factor. But nevertheless, if the process is nevertheless delayed, then it makes sense to go to a psychotherapist in order to deal with a stressful situation and acquire stress tolerance skills so that in the future such stress factors do not disrupt mental and physical functioning.

It is possible to prescribe sleeping pills, but short-term cognitive behavioral therapy is a priority. Even sometimes one session is enough, and no sleeping pills are needed anymore.

The doctor may prescribe short-term melatonin, doxylamine, which is better than benzodiazepines. Even the course prescription of herbal preparations, trace elements and multivitamins is a priority. It is known that, for example, under stress, neurosis, magnesium deficiency is characteristic, therefore, it is possible to prescribe the same physiotherapy using magnesium, baths with magnesium salt, which are sold in pharmacies. It is largely safe. But magnesium will work if there is a lack of it.

As for preparations of natural origin, valerian is recommended here, but taking into account the patient's allergic mood. Chronic insomnia with valerian, of course, is not treated. In the case of acute onset, stressful insomnia, you can start with these drugs.

CBT (Cognitive Behavioral Therapy) is the gold standard treatment for chronic insomnia. If a person does not sleep well at night, he is worried and tries to spend all his free time in bed. The thing is, it makes things worse. For example, on weekends, a person lies completely in bed, even without sleep, but he knows that it is useful to lie down, although with his eyes closed and maybe sleep will return, it doesn’t work that way.

There are also relaxation techniques that help you relax before going to bed and help you not to drag problems from work, from the street to your house and to your bed - this is one of the main skills that a modern person should have.

It is also necessary to introduce sports, because for proper and proper sleep, a person must be physiologically tired.

When we talk about overwork, there are also problems with sleep. Pathological fatigue, which is currently analyzed within the framework of neurasthenic manifestations, the so-called exhaustion neurosis. He just hits those mechanisms that save you from fatigue - this is insomnia and lack of appetite.

How do we usually make up for the deficit of plastic substances and energy deficit? Through food and sleep. And here is the transcendent fatigue, it just hits the mechanisms that save it from it, so be sure to observe the regime of work and rest, not only sleep and wakefulness.

There is a high potential for the development of dependence on sleeping pills, a drug called grandmother's drug is especially dangerous - this is phenobarbital, which is contained in over-the-counter drugs - Corvalol, Valocordin. A very dangerous situation has developed on the territory of the Russian Federation with these drugs. Phenobarbital relieves psychomotor tension, gives calm relaxation, so grandmothers use it literally in bottles during the day. This results in a physical addiction. It takes more and more dose to get the desired effect, on the face of drug addiction.

Why is it dangerous? The withdrawal syndrome proceeds powerfully, for example, the grandmother enters the hospital, is silent about the fact that she is dependent on valocordin and develops a deadly convulsive seizure. We are dealing with a deadly syndrome and it is very difficult to eliminate it. Then the grandmother has to be treated for addiction.

That is why you should always start with melatonin precursors, sedatives, herbal preparations.

Melatonin is heavy artillery, it should be included in the program carefully and only if nothing helps (however, a number of conditions: menopause, severe insomnia - require the use of melatonin).

It is better not to combine melatonin and 5-htp, due to the strong agonization of 5-htp receptors and causing serotonin syndrome (and further withdrawal syndrome).

Uncontrolled use of the drug, which increases its concentration by tens, hundreds of times compared to the natural nighttime level, can not only disrupt the daily rhythm and sleep-wake cycle, but also cause general endocrine insufficiency due to inadequate and excessive inhibition of the hormones of the pituitary gland and peripheral endocrine glands. when such inhibition is no longer needed.

17 Final Helpful Sleep Hygiene Tips

1. Stick to a regular routine of getting up and going to bed.

2. If you can't fall asleep within 20 minutes, leave the bedroom and do some quiet activity elsewhere. Return to bed only when drowsiness appears.

3. Establish a relaxing ritual before bed, such as a warm bath, ten minutes of reading, etc.

4. Maintain regular physical activity. Do intense exercise in the earlier hours, at least six hours before bedtime, and light exercise at least four hours before bedtime.

5. Be outdoors. Take sun baths.

6. Avoid taking caffeine six hours before bed.

7. Don't eat too much before bed.

8. Use a comfortable, not too soft mattress and pillow.

9. The optimal temperature in the bedroom is 18-19 ° C.

10. Avoid too bright colors in the bedroom.

11. Use blackout curtains, blindfold.

12. Ventilate the room before going to bed (or sleep with the window open).

13. Essential oils of chamomile, tea tree, tangerine leaves and calendula promote good sleep.

14. Music for sleep (sounds of nature, special "sleeping" music), etc. Calm audiobooks before bed.

15. At least an hour before bedtime, turn off the computer, do not pick up gadgets.

16. Soft, yellow light is more conducive to sleep.

17. Meditate.