Sleep is as natural as breathing. However, it turns out that an intuitive approach to the subject is sometimes not enough, and it's necessary to implement appropriate techniques, lifestyle changes, or tailored supplementation. Can you learn to sleep better? What do you do when rest isn't enough to recharge your energy? Here are a few tips on how to improve sleep quality that will allow you to take care of a peaceful night and a good morning.

What is sleep? Why do we need it?

Sleep is a physiological state of the nervous system. An adult spends as much as one-third of their life sleeping. It's no wonder that various dysfunctions in this area significantly impact the quality of life and health. Sleep deficit or excess can affect the functioning of most body systems, including the endocrine and nervous systems ^{[1, 2]}.

Sleep requirements vary by age. Newborns need about 16 hours of sleep per day, children aged 3-5 years require 11 hours, teenagers need around 10 hours, and adults typically need 7.5 to 8 hours of sleep. It is generally accepted that seniors sleep the least ^[3].

Sleep Phases

Sleep is divided into two states: non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM). The deep phase (NREM) and the shallow phase (REM) alternate throughout the night, typically occurring in 4-6 cycles.

During NREM phases, the body is in a state of relaxation and rest, constituting 75 to 80% of the total sleep time. On the other hand, REM is termed the active sleep phase due to high brain activity, encompassing 20 to 25% of the total sleep time. Interestingly, this is when the majority (around 80%) of dreams occur ^[3].

Common Sleep Disorders

The main sleep-related issues include

• Excessive daytime sleepiness (EDS)
• Abnormal movements or behaviors during sleep
• Difficulty falling asleep at the desired time ^[3]

It's crucial for healthcare professionals to recognize the early signs associated with sleep disorders. This knowledge allows for timely implementation of remedies to prevent the development of these issues. The most frequently occurring sleep problems include insomnia, obstructive sleep apnea, narcolepsy, circadian rhythm disorders, and parasomnias (such as night terrors, nightmares, sleepwalking) ^[3].What are the consequences of sleep deprivation?

I guess everyone has felt the consequences of not getting enough sleep. Even one sleepless night can impact the quality of tasks performed throughout the day. In addition to decreased concentration, fatigue, or irritability, which usually dissipate after rest, other symptoms related to sleep disorders may appear. Those associated with persistent sleep deprivation can contribute to the onset of chronic health problems.

Among the short-term consequences of lack of sleep, we can mention:

• Impaired attention and concentration
• Mood deterioration, appetite disturbances
• Reduced productivity at work ^[3].

On the other hand, long-term consequences of sleep deprivation are mainly associated with an increased risk of:

• Cardiovascular diseases
• Obesity
• Glycemic disorders
• Memory disturbances
• Weakening of the immune system ^[3].

Sleep Hygiene - Principles for More Effective Rest

Lifestyle is the foundation for maintaining good overall health, including healthy sleep, which is essential for the proper functioning of various bodily systems. Taking care of the so-called pillars of health—balanced diet, regular physical activity, and avoiding substances—holds significant importance for sleep quality. Below, you can familiarize yourself with specific principles that are worth implementing today.

Sleep Hygiene Index is a set of principles and activities designed to improve sleep quality. Check how many practices from this 13-point scale you adhere to:

There are many non-modifiable factors influencing sleep hygiene, including advanced age, low socio-economic status, stress, anxiety, periods of low mood, and chronic diseases. However, it's essential to remember that personal choices play a significant role in improving sleep quality ^{[3, 6]}.

What helps to fall asleep? Relaxation techniques to adopt

The ability to calm down in today's world is worth its weight in gold. Calming the body and mind is particularly important in the evening—not going to bed with negative thoughts, stress, or anxiety. Some people practice yoga, others go for an evening walk, and still others opt for meditation. It's crucial to find the perfect method for you that will allow for adequate regeneration at night. Studies have shown that relaxation techniques (such as mindfulness, deep breathing, yoga, and meditation) help deal with physiological symptoms of prolonged stress—stress negatively affects sleep ^[7]. The growing interest in mindfulness, mindfulness training, among people dealing with various sleep disorders is justified. It has been shown that such practices can improve sleep quality ^[8].

Proper Supplementation

Melatonin is often referred to as the "sleep hormone." It participates in controlling the sleep-wake cycle. Its production in the body decreases with age, leading to the conclusion that its deficiency partially contributes to the occurrence of sleep disorders ^[9]. There is ample evidence that it helps regulate the circadian cycle and supports insomnia. Amino acids can also be helpful for good sleep. It has been proven that consuming glycine before sleep significantly improves subjective sleep quality in individuals prone to insomnia. Research shows that glycine can increase blood flow to the skin and lower body temperature, which is a significant mechanism for initiating sleep ^[11]. It has also been shown that GABA (gamma-aminobutyric acid) affects the early stage of sleep—shortens its latency and increases the total non-rapid eye movement (NREM) sleep time ^[13]. Additionally, there is speculation that supplementing vitamin D and magnesium can improve sleep quality ^[14].

It turns out that herbs also hide many positive properties. Studies indicate that passionflower (Passiflora incarnata) helps reduce stress, making it helpful for insomnia ^[15]. Lemon balm (Melissa officinalis L.) exhibits anti-stress and anxiolytic effects ^[16], and extracts from hops (Humulus lupulus L.) have been known since ancient times as substances supporting good sleep ^[17]. Additionally, using valerian (Valeriana officinalis), either alone or in combination with hops, is associated with improvements in certain sleep parameters (e.g., sleep latency and sleep quality) ^[18].

Reaching for dietary supplements can help restore balance to the body and ensure good sleep quality.

What supplements improve sleep? With OSAVI supplements, you have a wide choice to choose from

Do you want to take care of your sleep health? Reach for high-quality, thoroughly tested OSAVI dietary supplements. Depending on your needs, you can choose products with plant extracts, such as Herbal Sleep Support, which combines three ingredients: passionflower, lemon balm, and hops, or vitamins (e.g., vitamin D3). Magnesium in highly absorbable citrate form is also noteworthy. For your balance and relaxation, Magnesium Balance & Relaxation supplement—with added zinc, vitamin B6, and L-asparagine acid—is particularly beneficial.

[1] Holka-Pokorska J. et. al. (2021). Sleep Disorders. 10.1007/978-3-030-52298-8_20. 
[2] Pavlova M. K., & Latreille V. (2019). Sleep disorders. The American journal of medicine, 132(3), 292-299. https://doi.org/10.1016/j.amjmed.2018.09.021 .x;
[3] Chokroverty S.. Overview of sleep & sleep disorders. Indian Journal of Medical Research 131(2):p 126-140, February 2010 
[4] Mastin D.F., Bryson J. & Corwyn R. Assessment of Sleep Hygiene Using the Sleep Hygiene Index. J Behav Med 29, 223–227 (2006). https://doi.org/10.1007/s10865-006-9047-6 
[5] Higiena snu. Jak zadbać o zdrowy sen? dr hab. n. med. Adam Wichniak, prof. nadzw. IPiN III Klinika Psychiatryczna i Ośrodek Medycyny Snu Instytut Psychiatrii i Neurologii w Warszawie. Medycyna Praktyczna. Pobrano 2.22.2023 z https://www.mp.pl/pacjent/psychiatria/bezsennosc/69683,higiena-snu-jak-zadbac-o-zdrowy-sen 
[6] Mastin D. et. al. (2006). Assessment of Sleep Hygiene Using the Sleep Hygiene Index. Journal of behavioral medicine. 29. 223-7. 10.1007/s10865-006-9047-6 
[7] Scotland-Coogan D., Davis E. (2016). Relaxation Techniques for Trauma. J Evid Inf Soc Work. 2016; 13(5):434-41. doi: 10.1080/23761407.2016.1166845 
[8] Rusch HL. et. al. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Ann N Y Acad Sci.; 1445(1):5-16. doi: 10.1111/nyas.13996 
[9] Poza JJ. et. al. (2022). Insomnia Study Group of the Spanish Sleep Society (SES). Melatonin in sleep disorders. Neurologia (Engl Ed).; 37(7):575-585. doi: 10.1016/j.nrleng.2018.08.004. Epub 2020 Sep 18. PMID: 36064286 
[10] Cajochen C. et. al. (2003). Role of melatonin in the regulation of human circadian rhythms and sleep. J Neuroendocrinol.; 15(4):432-7. doi: 10.1046/j.1365-2826.2003.00989.x. PMID: 12622846 
[11] Bannai M. & Kawai N. (2012). New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of pharmacological sciences, 118(2), 145-148 
[12] Jimenez A. Glycine: Astounding Role for Hormones and Sleep 
[13] Yamatsu A. et al. (2016). Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Sci Biotechnol 25, 547–551. https://doi.org/10.1007/s10068-016-0076-9  
[14] Vicky Chan, Kenneth Lo. (2022). Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis, Postgraduate Medical Journal, Volume 98, Issue 1158, Pages 285–293, https://doi.org/10.1136/postgradmedj-2020-139319 
[15] Janda K. et. al. (2020). Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review. Nutrients; 12(12):3894. doi: 10.3390/nu12123894 
[16] Cases J. et. al. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab.; 4(3):211-218. doi: 10.1007/s12349-010-0045-4 
[17] Min B. et. al. (2023). Chemical compositions and sleep-promoting activities of hop (Humulus lupulus L.) varieties. J Food Sci.; 88(5):2217-2228. doi: 10.1111/1750-3841.16544 
[18] Salter S, Brownie S. (2010). Treating primary insomnia - the efficacy of valerian and hops. Aust Fam Physician.; 39(6):433-7. PMID: 20628685& Technology, 8(3).