{"id":5191,"date":"2022-01-26T00:00:00","date_gmt":"2022-01-26T00:00:00","guid":{"rendered":"https:\/\/salengei.com\/how-to-deal-with-sleep-problems\/"},"modified":"2022-01-26T00:00:00","modified_gmt":"2022-01-26T00:00:00","slug":"how-to-deal-with-sleep-problems","status":"publish","type":"post","link":"https:\/\/salengei.com\/en\/blog\/how-to-deal-with-sleep-problems\/","title":{"rendered":"How to Deal with Sleep Problems"},"content":{"rendered":"

Many of us constantly have or have had a sleepless night.
\nDifficulty falling asleep is a very common problem.
\nIn 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.
\nHigh levels of this disruptor (stress) are generally associated with sleep problems. Active Sweet Dreams<\/a><\/strong> contributes to pre-dream relaxation, so important in balance to obtain a conciliatory rest. <\/p>\n<\/p>\n

\n\tUnderstanding a little more physiology<\/strong><\/h1>\n

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

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Melatonin exerts a modulating function on the sleep-wake process<\/h4>\n<\/blockquote>\n

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

\n\tWhat can we say about home remedies?<\/strong><\/h1>\n

Many times you will have heard that a glass of warm milk before going to bed<\/strong> improves sleep and relaxes the body.
\nWell, 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. <\/p>\n

Tryptic casein hydrolysate<\/strong> (CTH),<\/strong> present in milk, was shown to possess stress-relieving and sleep-enhancing<\/strong> effects, but only the decapeptide YLGYLEQLLR (\u03b1-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 \u03b1-CZP and to explore new sleep-enhancing peptides.
\nThe results showed that CTH significantly prolonged sleep duration in mice, which was almost twice as long as that of \u03b1-CZP.
\nThe \u03b1-CZP in CTH degraded more slowly than synthetic \u03b1-CZP; meanwhile, CTH could release other potential sleep-enhancing peptides during gastrointestinal digestion. https:\/\/doi.org\/10.1021\/acs.jafc.1c03937<\/a><\/p>\n<\/p>\n

\n\tFunctional changes during sleep<\/strong><\/h1>\n

During the sleep period, which usually occurs at night, our body undergoes changes in the physiological functions detailed below.<\/p>\n