Many of us constantly have or have had a sleepless night.
Difficulty falling asleep is a very common problem.
In this post, in addition to focusing on falling asleep through the reduction of latency time, we also consider stress reduction as a necessary action to achieve this.
High levels of this disruptor (stress) are generally associated with sleep problems. Active Sweet Dreams contributes to pre-dream relaxation, so important in balance to obtain a conciliatory rest.

Understanding a little more physiology

Sleep architecture refers to the basic structural organization of normal sleep.
There are two types of sleep, non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.
NREM sleep is divided into stages 1, 2, 3, and 4, which represent a continuum of relative depth.
Each has unique characteristics including variations in brain wave patterns, eye movements, and muscle tone.

Melatonin exerts a modulating function on the sleep-wake process

The sleep-wake process is regulated by neurotransmitters and neuromodulators.
The anatomical structures involved in the regulation of the wake-sleep cycle form a complex neural network that is interconnected with each other.
Among the excitatory neurotransmitters we find dopamine, norepinephrine, histamine, glutamate and orexins.
Likewise, the most representative inhibitory neurotransmitters are GABA (gamma amino butyric acid), adenosine and histamine.
Finally, the neurotransmitters that exert the most important modulatory functions are acetylcholine, serotonin and melatonin.

What can we say about home remedies?

Many times you will have heard that a glass of warm milk before going to bed improves sleep and relaxes the body.
Well, what was kept as a secret with little scientific rigor, has been demonstrated by a group of scientists through the study that we cite below.

Tryptic casein hydrolysate (CTH), present in milk, was shown to possess stress-relieving and sleep-enhancing effects, but only the decapeptide YLGYLEQLLR (α-CZP) was reported to have shown affinity for the benzodiazepine site of the GABA A receptor. This study aimed to compare the sleep-enhancing effects between CTH and α-CZP and to explore new sleep-enhancing peptides.
The results showed that CTH significantly prolonged sleep duration in mice, which was almost twice as long as that of α-CZP.
The α-CZP in CTH degraded more slowly than synthetic α-CZP; meanwhile, CTH could release other potential sleep-enhancing peptides during gastrointestinal digestion. https://doi.org/10.1021/acs.jafc.1c03937

Functional changes during sleep

During the sleep period, which usually occurs at night, our body undergoes changes in the physiological functions detailed below.

• Endocrine system
• Cardiovascular system
• Sympathetic nerve activity
• Respiratory system
• Renal system

Endocrine system

Endocrine functions such as growth hormone, thyroid hormone, and melatonin secretion are influenced by sleep.
Growth hormone secretion usually takes place during the first few hours after sleep onset and usually occurs during slow-wave sleep, while thyroid hormone secretion takes place at the end of the night.
Melatonin, which induces drowsiness, probably by reducing an alert effect of the suprachiasmatic nucleus, is influenced by the light-dark cycle and is suppressed by light.

Cardiovascular system

Large changes in blood pressure and heart rate occur during sleep and are primarily determined by the activity of the autonomic nervous system.
For example, there are brief increases in blood pressure and heart rate with K-complexes, awakenings, and large body movements.
DOI: 10.1007/978-1-4613-4009-6_5

Sympathetic nerve activity

Sympathetic nerve activity decreases as NREM sleep deepens; however, there is a burst of sympathetic nerve activity during NREM sleep due to the brief increase in blood pressure and heart rate that follows K-complexes. Compared to wakefulness, there is an increase in activity during REM DOI sleep: 10.1056/NEJM199302043280502

Respiratory system

Ventilation and respiratory flow change during sleep and become increasingly rapid and erratic, specifically during REM sleep.
Data on ventilation during REM sleep are unclear, but they suggest that hypoventilation (poor ventilation of the lungs resulting in reduced oxygen content or increased carbon dioxide content in the blood, or both) occurs in a similar way to NREM sleep.
Several factors contribute to hypoventilation during NREM sleep, and possibly REM, such as reduced pharyngeal muscle tone.
In addition, during REM sleep, rib cage movement is reduced and upper airway resistance increases due to loss of tone in the intercostal and upper airway muscles. https://doi.org/10.1371/journal.pone.0014265

Renal system

There is a decrease in the excretion of sodium, potassium, chloride and calcium during sleep which allows for a more concentrated and reduced flow of urine.
The changes that occur during sleep in kidney function are complex and include changes in renal blood flow, glomerular filtration, hormone secretion, and sympathetic neural stimulation.
DOI: 10.1152/ajpregu.1991.261.2.R373

Melatonin

Melatonin, present in the formulation of Active Sweet Dreams, is an endogenous hormone produced by the pineal gland whose synthesis is governed by the light/dark cycle, i.e. it is inactivated by light and activated by darkness.
The synthesis of this hormone is carried out from tryptophan which, by hydroxylation and decarboxylation reactions, gives rise to the formation of serotonin and later melatonin.

In hypertensive patients treated with beta-blockers, three weeks of nightly melatonin supplementation significantly improved sleep quality, with no apparent tolerance and no rebound sleep disturbances during discontinuation of melatonin supplementation (in fact, a positive carryover effect was demonstrated).

Active Sweet Dreams contains 1 mg of melatonin per capsule

Beta-1 blockers not only reduce sympathetic outflow to the cardiovascular system, but they also block sympathetic signaling to the pineal gland, resulting in suppression of nighttime levels of the soporific hormone melatonin.
Therefore, melatonin supplementation can potentially counteract the sleep disturbances associated with the use of beta-blockers. https://doi.org/10.5665/sleep.2122

Various studies have shown that aging is related to a decrease in the nocturnal synthesis of melatonin , with older adults being the most susceptible to having low levels of this hormone, leading to the appearance of sleep disorders.

Polysomnographic studies consistently show that older people spend more time in bed, sleep less time, take longer to fall asleep, wake up more often and for longer periods of time, and have less efficient sleep.
In addition, they spend less time in slow-wave sleep, REM sleep, and are more likely to nap compared to younger individuals.

It is important to remember that these changes are age-related and are not the result of any medical or psychiatric pathology, primary sleep disorder, or poor sleep hygiene.
That is, even in extremely healthy individuals, they manifest sleep disturbances. https://www.academia.edu/14148836/Effective_treatment_of_sleep_disturbances_in_older_adults?pop_sutd=false

Valerian

The effect of the aqueous extract of valerian (Valeriana officinalis L.), which has been present in the Pharmacopoeia for a long time, and which is also present in Active Sweet Dreams, was studied in 128 people.
Each person received nine samples (3 with placebo, 3 with 400 mg of valerian extract, and 3 with a proprietary over-the-counter valerian preparation).
The samples, presented in random order, were taken on non-consecutive nights.
Valerian produced a significant decrease in subjectively assessed sleep latency scores and a significant improvement in sleep quality; The latter was most noticeable among people who felt they didn’t get enough or irregular sleep, smokers, and people who thought they normally had long sleep latencies. https://doi.org/10.1016/0091-3057(82)90264-7

Rhodiola

Rhodiola rosea (“golden root” or “arctic root”) is widely distributed at high altitudes in the Arctic and mountainous regions throughout Europe and Asia.
It is a popular plant in the medical tradition in Eastern Europe and Asia.
It has a reputation for stimulating the nervous system, managing depression, improving work performance, eliminating fatigue, and preventing altitude sickness.

Rhodiola has been categorized as an adaptogen due to its ability to increase resistance to a variety of chemical, biological, and physical stressors.

The origin of the term adaptogen was coined in 1947 and we owe it to the Russian scientist Lazarev.
Lazarev defined an adaptogen as an agent that allows an organism to counteract physical, chemical, or biological stressors by generating non-specific resistance.
The administration of the adaptogen allows the organism to preadapt, so that it is better able to respond appropriately when demands of various kinds are eventually imposed.
In 1969, Brekhman and Dardymov proposed criteria that must be met in order to qualify a substance as an adaptogen.

1. Reduce the damage caused by stressful states, such as fatigue, infection, and depression.
2. Have positive excitatory effects on the human body.
3. Unlike traditional stimulants, the excitatory effects produced by plant-based adaptogens should not cause side effects such as insomnia, low protein synthesis, or excessive energy intake.
4. Demonstrate absence of toxicity and influence on normal body functions.

DOI:10.1186/s13020-018-0214-9

Passionflower

Passionflower (Passiflora incarnata) is a large climbing vine with anxiolytic and tranquilizing activity.
Its traditional use focuses on improving sleep problems and relieving symptoms of mental stress.
A clinical study compared the efficacy of passionflower and oxazepam (30 mg/day) in 36 outpatients with generalized anxiety for 28 days.
As a result, oxapezam treatment, despite achieving a faster effect, was not superior in improving anxiety symptoms compared to passionflower treatment.
In addition, passionflower has the advantage of not hindering the ability to work.
DOI: 10.1046/j.1365-2710.2001.00367.x

Melissa, Hops and L-theanine

Melissa is used for its dried leaves, whose main components are essential oils (neral, geranial and citronellal), flavonoids and phenolic acids, among which rosmarinic acid stands out.
The European Pharmacopoeia recommends that the dry extract of the leaf contain a minimum of 2% rosmarinic acid with respect to the dried drug to ensure the quality of lemon balm and preparations containing this plant.

Female inflorescences (strobili) are used from hops , to which the sedative effect is attributed.
Despite this, the active ingredients responsible for this action are unknown.
The traditional use of this plant is recommended to fall asleep and relieve mental stress.

L-theanine is an amino acid obtained from the leaves of green tea (Camellia sinensis) which has a chemical structure similar to that of glutamate, a neurotransmitter related to memory.
The beneficial effect of L-theanine is based on its ability to bind to GABA receptors increasing their production and, as a consequence, promotes relaxation.

The importance of sleep hygiene

Sleep, like all behavior, must be exercised through good habits.
Here are some points that might be helpful:

1. Lie down only when the “feeling of sleepiness” appears.
2. Establish a relaxation routine every night.
3. If you do not fall asleep within the first 30 minutes, get out of bed and do another quiet activity that does not involve screens.
4. Establish regular sleep-wake schedules.
5. Limit naps to 15-20 minutes.
6. Do not perform intense physical exercise in the 3-4 hours before bedtime.
7. Do not perform intellectual activity at the time of going to bed.
8. Avoid stimulant drinks 6 hours before going to sleep.
   The same with alcohol and tobacco.
9. The room should have a cool and comfortable temperature, adequate lighting, and be quiet.
10. Do not go to sleep with any screen or visual stimulus.
    Turn off all light sources during sleep.

Conclusion

Sleep is a process that is actively regulated and modulated in a significant way by the homeostatic influences that accumulate during wakefulness and dissipate during rest and by the circadian effects of the day (24 hours).
Sleep has a typical underlying architecture characterized by a rhythmic alternation between the NREM and REM stages, and the transitions between the sleep-wake states are orchestrated by a well-defined subcortical network of brain structures.
Sleep-wake states are also characterized by distinct hormonal patterns that exert significant potential influences on glucose metabolism and homeostasis.

Active Sweet Dreams It contains the necessary extracts so that a person who does not have functional, anatomical or psychiatric problems, can relax, fall asleep more quickly and maintain it without the concomitant use of hypnotics, antidepressants or antihistamines.