Sleep disorders: the most effective dietary supplements

Sleep disorders refer to a range of disturbances that affect the quality, duration, or stages of sleep. Among the most common forms are insomnia and sleep apnea. When occasional, these disorders can be benign, but when they become chronic, they have a major impact on physical, mental, and social health. Insomnia, recognized as a condition in its own right, is defined by a persistent dissatisfaction with the duration or quality of sleep, often accompanied by fatigue and irritability. According to specialists, it becomes pathological when it requires prolonged use of sleeping pills. In France, nearly 10 million people suffer from sleep disorders. This issue has become a public health concern, especially since the average sleep duration has decreased by one hour over the past twenty years. Today, one third of the population reports having experienced at least one episode of insomnia in their lifetime, while disorders such as sleep apnea affect about 5% of adults. Older people are particularly vulnerable due to natural changes in biological rhythms.

The different types of sleep disorders

Sleep is divided into several stages and cycles, each playing a specific role in the recovery of the body and mind. Disturbances can affect these processes, giving rise to different types of disorders. • Insomnias: These disorders are often categorized according to when they occur during the night. Difficulty falling asleep, common among anxious individuals, is characterized by trouble initiating sleep. Sleep-maintenance insomnia involves prolonged nighttime awakenings, while terminal insomnia is marked by early morning awakenings. Young adults more often report difficulty falling asleep, whereas older adults mainly complain about problems maintaining sleep, with a gradual loss of sleep quality. • Sleep apneas: These interruptions of breathing, often caused by temporary obstructions of the airways, lead to repeated micro-awakenings. These episodes prevent reaching deep, restorative sleep. Apneas are frequently associated with factors such as obesity or anatomical abnormalities and may require specific treatments. • Circadian rhythm disorders: These biological desynchronizations often result from changes in lifestyle, such as jet lag, night work, or prolonged exposure to artificial light. These disruptions can upset the biological clock, delaying or advancing sleep phases.

How to know if your sleep is disturbed?

Sleep disorders manifest as chronic or occasional dissatisfaction with the duration and/or quality of sleep. Here are some common signs to watch for: • Difficulty falling asleep (> 30 min) even when conditions are favorable. • Frequent or prolonged nighttime awakenings that prevent continuous sleep. • Early awakenings without the possibility of returning to sleep, leaving a feeling of fatigue upon waking. • Non-restorative sleep, resulting in persistent tiredness despite an adequate amount of rest. • Excessive daytime sleepiness, difficulty concentrating, or irritability. It is important to note that some physical indicators can also signal a sleep disorder. For example, morning headaches or memory problems may indicate chronic sleep deprivation. Likewise, persistent fatigue despite a sufficient number of hours of sleep may reflect poor sleep quality.

Sleep cycles and their physiological importance

A night of sleep typically consists of four to six cycles of about 90 minutes each, alternating between slow-wave sleep and REM sleep. Each cycle is crucial for specific bodily functions: • Falling asleep marks the transition from wakefulness to sleep, facilitated by the secretion of melatonin. • Deep slow-wave sleep occurs mainly at the beginning of the night. It is essential for physical recovery, as this is when cells regenerate and the immune system is strengthened. • REM sleep, which occurs at the end of the cycle, is a phase of intense brain activity conducive to dreaming. It helps consolidate memory, organize emotions, and "clean" neuronal synapses. During sleep, biological mechanisms are activated. Growth hormone secretion reaches its peak, contributing to tissue repair, while leptin regulates appetite. Moreover, a decrease in cortisol promotes an anti-inflammatory state, beneficial for the whole body. Sleep needs vary considerably between individuals and change throughout life stages. The fetus can sleep up to 24 hours a day, while young children require between 12 and 14 hours. Adolescents still need 9 to 10 hours for harmonious development. In adults, the average is around 7 hours 30 minutes to 8 hours, although 15% of them require more than 9 hours and 5% function with less than 6 hours.

Causes and consequences

The origins of sleep disorders are varied and often combined. Psychological factors include chronic stress, anxiety, or depressive states. Physiologically, hormonal imbalances or magnesium deficiencies and omega-3 deficiencies can play an important role. The environment also has a major influence: exposure to blue light, noise, or an inappropriate bedroom temperature disturb natural cycles. Lifestyle habits, such as excessive caffeine or alcohol consumption, irregular schedules, or excessive evening work, worsen these disorders. Finally, certain underlying conditions, such as sleep apnea or chronic pain, must be taken into account to establish an accurate diagnosis. Poor or insufficient sleep leads to multiple health repercussions. In the short term, it causes a drop in cognitive performance and weakened immune defenses, mood disorders, and an increased risk of accidents. In the long term, it is associated with chronic diseases such as type 2 diabetes, high blood pressure, and even certain neurodegenerative diseases. Repeated sleep deprivation also disrupts the gut microbiota, thereby promoting metabolic disorders.

Prevention

It is essential to maintain a regular routine to keep a stable biological clock. The wake-up time is particularly crucial because it synchronizes all biological rhythms. Even after a difficult night, getting up at the same time each day supports the natural regulation of cycles. Naps, if necessary, should be short and taken at specific times so as not to disturb nighttime sleep. Exposure to bright natural light during the day helps regulate melatonin, while it is recommended to avoid screens and blue light two hours before bedtime. Moderating caffeine intake, especially in the late afternoon, and having a light dinner before 8 p.m. also helps improve falling asleep. Regular physical activity promotes a balanced biological rhythm. Finally, keeping a consistent wake-up time and sleeping in a cool bedroom, between 15 and 20 °C, contributes to better sleep quality. A balanced diet is indispensable for improving sleep quality; thus, tryptophan-rich foods, such as nuts, bananas, or dark chocolate, promote melatonin production, while B vitamins, magnesium, zinc, and essential fatty acids, like DHA, support brain and nerve functions. Herbal supplements can also help: passionflower and valerian are effective against insomnia, hawthorn eases nighttime awakenings and anxiety, and lemon balm and chamomile are ideal for digestive issues that disturb sleep.