Sleep disorders: will medication help or is it better to do without them?

By Yraa #ability, #according, #actively, #activities, #activity, #addiction, #additives, #adjust, #adult, #affects, #age, #agents, #air, #alcohol, #although, #always, #amount, #asleep, #avoiding, #bananas, #bed, #bedtime, #being, #benefits, #Body, #bring, #caffeine, #calm, #cases, #cause, #caused, #causes, #certain, #changing, #characterized, #charge, #cheeses, #chemical, #chronic, #combat, #completely, #compounds, #conditions, #constant, #contain, #contained, #containing, #contraindicated, #deep, #depression, #diet, #dietary, #different, #disease, #diseases, #disorders, #disturbance, #doses, #dreams, #drinking, #drug, #due, #duration, #effect, #effective, #effects, #eliminate, #emotions, #engaged, #enough, #especially, #even, #example, #experience, #facilitate, #fact, #fall, #falling, #feel, #fluctuations, #food, #foods, #forced, #form, #frequent, #fresh, #functioning, #gadgets, #give, #gland, #glands, #glass, #go, #going, #Good, #great, #group, #groups, #habits, #he, #health, #Healthy, #heart, #help, #Helps, #his, #however, #human, #ideally, #improve, #improving, #includes, #increasing, #influence, #information, #injuries, #insomnia, #intake, #interesting, #irregular, #itself, #just, #known, #laboratory, #lack, #lead, #leads, #least, #lightly, #long, #longer, #lower, #maintain, #may, #maybe, #medication, #medicines, #melatonin, #mental, #milk, #mood, #natural, #needs, #nervous, #new, #night, #normalize, #normally, #nutrition, #organs, #patients, #people, #per, #perfect, #period, #phases, #physical, #physical activity, #physiological, #poisoning, #portions, #practically, #problems, #process, #processes, #pronounced, #quality, #quickly, #released, #respiratory, #rest, #rhythm, #rhythms, #rich, #role, #satiety, #schedule, #secretion, #sedatives, #seeds, #serious, #Severe, #shifts, #shortly, #side, #sleep, #Sleeping, #small, #solve, #some, #still, #stop, #structure, #studied, #substances, #suffer, #sufficient, #symptoms, #synthesized, #system, #systems, #taken, #taking, #tea, #tension, #terms, #therefore, #things, #think, #those, #threatens, #thyroid, #today, #tryptophan, #turkey, #turn, #type, #typical, #under, #unloading, #used, #violation, #vital, #wake, #wakefulness, #walks, #warm, #way, #weak, #who, #why, #will, #working, #zones

After a long day at work, every­one dreams of going to bed and falling asleep quick­ly so that they can wake up fresh and rest­ed in the morn­ing. But not every­one has a sat­is­fac­to­ry sleep in terms of qual­i­ty and quan­ti­ty, many suf­fer from insom­nia, sleep light­ly at night and do not feel rest­ed. This affects the abil­i­ty to work, mood and even health. Is it pos­si­ble to improve sleep by tak­ing sleep­ing pills, will they be dan­ger­ous? How effec­tive are pills con­tain­ing an ana­logue of the nat­ur­al hor­mone mela­tonin? What foods can help improve sleep?

Human sleep: why is it important?

Human sleep: why is it important?

Along with food intake and phys­i­cal activ­i­ty, sleep is one of the vital phys­i­cal needs of a per­son. Dur­ing sleep, the body rests, and the brain, although it does not com­plete­ly stop work­ing, is engaged in those activ­i­ties for which it does not have enough time dur­ing the day. This is the sys­tem­ati­za­tion of infor­ma­tion, check­ing all organs and sys­tems for “com­bat capa­bil­i­ty”, mem­o­riz­ing impor­tant infor­ma­tion and unload­ing the cor­tex from incom­ing data. For an adult, in order to main­tain health and per­for­mance, you need at least 6 hours of sleep per day, and ide­al­ly — about 8–9 hours, depend­ing on age and type of activ­i­ty. A con­stant lack of sleep, its unsat­is­fac­to­ry qual­i­ty threat­ens with men­tal dis­or­ders and dis­eases, leads to neu­ro­sis and depres­sion.

The role of hormones in sleep

All process­es in the body are close­ly relat­ed, they are under the influ­ence of the neu­roen­docrine sys­tem, which reg­u­lates sleep and wake­ful­ness, appetite and sati­ety. The process­es of falling asleep are con­trolled by the hor­mone mela­tonin, which is released in the pineal gland — the pineal gland. In addi­tion, he is in charge of chang­ing the phas­es of sleep and wake­ful­ness accord­ing to the time of day. The secre­tion of the hor­mone is sub­ject to cir­ca­di­an rhythms, and often peo­ple who often change time zones or work day and night shifts expe­ri­ence desyn­chrono­sis and sleep dis­or­ders. Tak­ing suf­fi­cient por­tions of mela­tonin helps to fall asleep and then rest nor­mal­ly dur­ing the sleep peri­od.

In turn, sleep itself also affects hor­mones and the func­tion­ing of the ner­vous sys­tem, metab­o­lism. Con­stant lack of sleep, sleep dis­tur­bance lead to the fact that the hor­mones of many periph­er­al glands go astray. This is due to the fact that many of them are also char­ac­ter­ized by diur­nal fluc­tu­a­tions in activ­i­ty. This is typ­i­cal for the adren­al glands and the thy­roid gland, their hor­mones are most active in the morn­ing, they help to wake up.

Maybe a pill?

Today, mela­tonin is syn­the­sized in the lab­o­ra­to­ry, and its effects on sleep are still being active­ly stud­ied. For those peo­ple who are forced to adjust to a new rhythm due to fre­quent changes in time zones, or those who suf­fer from desyn­chrono­sis with sleep dis­or­ders, mela­tonin is used in tablets to nor­mal­ize phys­i­o­log­i­cal process­es. Although they can be of great help to many patients, these pills are not per­fect and may not always solve sleep prob­lems. If the prob­lem is an irreg­u­lar work sched­ule, often going to bed after mid­night, such pills can be a way out. If insom­nia is just one of the symp­toms of seri­ous neu­ro­log­i­cal or somat­ic dis­eases, there will be no effect from tak­ing such pills at all, or it will be tem­po­rary and weak.

Sleeping pills are the way out?

Sleeping pills are the way out?

There is a group of drugs that, by inhibit­ing the work of dif­fer­ent depart­ments in the ner­vous sys­tem, form a state that is close to the nat­ur­al process­es of sleep. In small dos­es, sleep­ing pills have a seda­tive (seda­tive) effect. How­ev­er, do not think that such drugs are harm­less and can be used with­out a doc­tor’s rec­om­men­da­tion. The group of drugs that have a hyp­not­ic effect includes bar­bi­tu­rates, as well as ben­zo­di­azepine deriv­a­tives. There are also groups of drugs of a dif­fer­ent chem­i­cal struc­ture. In mild cas­es, if sleep dis­or­ders are caused by stress or over­strain, emo­tions, a group of seda­tives (seda­tives) is used, they elim­i­nate anx­i­ety and ten­sion, which helps to facil­i­tate the process of falling asleep.

Bar­bi­tu­rates, due to the large num­ber of side effects, are prac­ti­cal­ly not used today. For ben­zo­di­azepines, addic­tion is not so pro­nounced, but these drugs are by no means harm­less. An over­dose can threat­en with severe poi­son­ing up to death, and in some patients they also form an addic­tive effect.

Sleep­ing pills, although they make the body sleep, do not elim­i­nate the caus­es of insom­nia. In addi­tion, they are char­ac­ter­ized by a vio­la­tion of cir­ca­di­an rhythms — changes in sleep and wake­ful­ness, sup­pres­sion of cer­tain phas­es of sleep. If a per­son is used to sleep­ing only under the influ­ence of pills, his body no longer syn­the­sizes its own com­pounds that cause sleep in nat­ur­al con­di­tions so quick­ly. There­fore, the abo­li­tion of drugs pro­vokes even more pro­nounced insom­nia. Among oth­er things, sleep under the influ­ence of drugs is arti­fi­cial, it is not so deep and calm, so it does not give a good rest to the body and brain.

Med­i­cines in this group may be con­traindi­cat­ed in patients with heart dis­ease, res­pi­ra­to­ry dis­ease and psy­chosis. But they will not bring ben­e­fits to healthy peo­ple, espe­cial­ly since chron­ic sleep prob­lems are not typ­i­cal for them.

Nutrition to improve sleep, non-drug effects

The effect of non-phar­ma­co­log­i­cal agents and dietary changes on improv­ing the qual­i­ty and dura­tion of sleep is known. So, increas­ing the amount of phys­i­cal activ­i­ty, long walks in the fresh air before bed­time, or avoid­ing foods rich in caf­feine and stim­u­lant addi­tives, drink­ing alco­hol help to sleep bet­ter. An inter­est­ing book and the rejec­tion of TV and gad­gets can help to relax and tune in to sleep.

boy, night sky, dream
clouds, background, drawing
ai generated, woman, flowers
realism, odalisque, woman
child, baby, cute

You can change your diet or some of your habits to improve your sleep. A glass of warm milk or tea with sooth­ing injuries, tak­en short­ly before bed­time, helps. Those sub­stances that are con­tained in sleep­ing pills, although in low­er con­cen­tra­tions, also con­tain nutri­tion. For exam­ple, tryp­to­phan-rich foods are turkey meat, bananas, cheeses, sesame seeds, or dates.

By Yraa

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