Supplements: improve sleep and strengthen immune system

What nutritional supplements are there?

For example, there are sleep supplements and supplements to strengthen the immune system. There are also supplements for the heart and anti-aging supplements. A nutritional supplement is available in all kinds. There are capsules, drops, powders and pills, among others. For example, a supplement may contain minerals, bioactive substances and vitamins. This can be separate, such as with a vitamin C pill. But they also exist as a combination, as is the case with multivitamin pills. Synthetic and isolated vitamin pills have the same effect as natural food and drinks. Nutrients contained in pills are often more easily absorbed by the body compared to the substances contained in food. Some people already get enough nutrients by varying their diet. Another group of people would benefit from the right supplements.

Sleep supplements

Are you considering purchasing sleep supplements? Then it is first good to know why sleep plays an essential role in everyone’s life. When someone sleeps, the body relaxes. It is a period of absence and inactivity that is necessary to rest. When you sleep, sleep-wake rhythms arise. In both animals and humans, this is regulated in the hypothalamus and brain stem. A person can sleep well, poorly, shallowly or deeply. During nighttime sleep, consciousness actually changes ‘state’.

What is insomnia?

People who have trouble falling asleep, lie awake for a long time and wake up early can suffer from insomnia. This makes you feel tired, irritable or sleepy during the day. Some people who sleep poorly keep a sleep diary. Insomnia occurs when you sleep poorly more than twice a week. You will then function less well during the day.

Keep a sleep diary

In some situations the cause of a sleeping problem is not immediately established. It may be advisable to keep a sleep diary. A number of things must be kept in such a diary. It keeps track of what time someone goes to bed. It is also noted whether a person has been awake. Other matters that are recorded are whether and what there has been concern about. It is noted what was done before going to bed. By keeping sleep diaries, some discover that it is not useful to exercise before going to sleep.

Sleep Center

Does the sleeping problem persist? The cause cannot be identified. Then your GP can refer you to a sleep centre. Medical specialists work there who know everything about sleep. Such a center is often part of a hospital.

A specialist will carry out various examinations based on your complaints. An examination can also take place at your home. If this happens you will receive a device. This should keep track of things such as breathing, snoring sounds, movement and heart rate.

In some situations, professionals also want to measure brain activity. This will be done via stickers that are stuck on the head. These analyzes are often performed in the hospital. You will then have to stay there for one or two nights.

How do sleep problems arise?

There can be various causes for poor sleep. Often several things play a role, such as:

• Worry or tension. This can arise during relationships, due to a home situation or in the workplace. These tensions can occur unconsciously. In many situations this causes worry, which prevents a person from relaxing properly.
• Physical discomfort. Consider, for example, itching, pain, cough or having to go to the toilet to urinate during the night. Other examples include hot flashes, palpitations, heartburn, calf cramps or restless legs.
• Psychological complaints, such as a persistent feeling of depression or an anxiety disorder.

How is normal sleep defined?

What exactly is normal sleep? That is a question that many people ask themselves. It is well known that good sleep is beneficial to health. Both mind and body need a few hours of sleep to relax and recover. We have listed a number of sleeping facts for you:

• Not all people benefit from 8 hours of sleep. There are people who function well on 6 hours of sleep, while others need 10. Research shows that young people sleep an average of 9 hours.
• Most of us fall asleep within 10 to 20 minutes. However, this differs per person.
• It is not strange if you wake up every now and then. Especially if this is near the morning.
• Supplements for the elderly may be advisable. They often sleep less deeply and for longer. This is something that comes with age.
• Lying awake a lot does not automatically mean that you slept short. Sufficient hours of sleep are often achieved.
• It is not a big problem if you get less sleep every now and then.
• Someone who feels fit during the day apparently experiences sufficient rest at night.

Breaking habits

It can be worth it to break habits. These can be the cause of sleep problems. The following factors can cause reduced sleep:

• Drinking alcohol. This can cause you to wake up more often during the night.
• Smoking cigarettes. A cigarette contains the stimulant nicotine.
• Going to sleep on time is recommended. It is not wise to go to bed too early.
• Try not to get up too late. This disrupts the daily rhythm.
• Try to minimize air travel, shift work and daytime sleeping.
• It is not recommended to eat a heavy meal late in the evening.
• Don’t look at your smartphone or other device late. The light can keep you awake.
• Try not to worry about sleep. Then, as a rule, it is often less possible to sleep.

What sleep disorders are there?

There are a number of different sleep disorders. This ensures that someone will experience a very sleepy feeling during the day. The following sleep disorders exist:

• With this form, breathing sometimes stops during the night.
• You fall asleep several times during the day, even when you are busy with something. You wake up occasionally during the night.
• Delayed sleep phase syndrome. With this syndrome you fall asleep too late every day. This creates a sleepy feeling in the morning. No matter what you do, you cannot adjust your sleep rhythm.
• Restless legs. In other words, restless legs. Both during the night and evening it is difficult to keep your legs still.