Melatonin for Restless Leg Syndrome: 15 Effective Tips and Natural Remedies

07.07.202327.06.2023 by alexxlab

How does melatonin affect restless leg syndrome. What are the most effective tips for managing RLS symptoms. Can natural remedies provide relief for restless legs. How to improve sleep quality for people with RLS.

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Understanding Restless Leg Syndrome and Its Impact on Sleep

Restless Leg Syndrome (RLS), also known as Willis-Ekbom Disease, is a neurological disorder characterized by an irresistible urge to move the legs, often accompanied by uncomfortable sensations. These symptoms typically worsen in the evening and night, significantly disrupting sleep patterns and quality of life for those affected.

RLS affects approximately 5-10% of adults, with women being more likely to experience symptoms than men. The condition can occur at any age, but it becomes more common and severe as people get older.

Common Symptoms of Restless Leg Syndrome

An overwhelming urge to move the legs, often accompanied by discomfort or unpleasant sensations
Symptoms that worsen during periods of rest or inactivity
Relief from symptoms through movement or stretching
Increased severity of symptoms in the evening or at night
Difficulty falling asleep or staying asleep due to leg discomfort

Is there a connection between RLS and sleep disorders? Indeed, RLS is closely associated with sleep disturbances, as the symptoms often intensify during periods of rest and relaxation, making it challenging for individuals to fall asleep or maintain restful sleep throughout the night.

The Role of Melatonin in Sleep Regulation and RLS Management

Melatonin, often referred to as the “hormone of darkness” or “vampire hormone,” plays a crucial role in regulating our sleep-wake cycle. Produced naturally by the pineal gland in the brain, melatonin levels rise in the evening as darkness falls, signaling to our body that it’s time to prepare for sleep.

For individuals with RLS, the relationship between melatonin and symptom management is complex and not fully understood. While some studies suggest that melatonin supplementation may help alleviate RLS symptoms, others have found mixed results.

How Melatonin Affects Sleep Patterns

Does melatonin directly induce sleep? Contrary to popular belief, melatonin does not act as a traditional sleep aid. Instead, it functions more like a dimmer switch, gradually preparing the body for sleep by:

Lowering body temperature
Reducing cortisol levels (stress hormone)
Slowing down respiration
Signaling to the body that it’s time to transition from wakefulness to sleep

When considering melatonin supplementation for RLS, it’s essential to consult with a healthcare professional to determine the appropriate dosage and timing, as improper use may exacerbate symptoms in some cases.

15 Effective Tips for Managing Restless Leg Syndrome

While there is no one-size-fits-all solution for RLS, implementing a combination of lifestyle changes, natural remedies, and medical interventions can help alleviate symptoms and improve sleep quality. Here are 15 tips to consider:

1. Establish a Consistent Sleep Schedule

Can maintaining a regular sleep routine help manage RLS symptoms? Absolutely. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock and may reduce the severity of RLS symptoms.

2. Create a Relaxing Bedtime Routine

Engage in calming activities before bed, such as reading, gentle stretching, or practicing mindfulness meditation. This can help reduce stress and anxiety, which are known to exacerbate RLS symptoms.

3. Optimize Your Sleep Environment

Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs to minimize disruptions.

4. Exercise Regularly

Moderate exercise during the day can help reduce RLS symptoms at night. However, avoid vigorous exercise close to bedtime, as it may have the opposite effect.

5. Practice Good Sleep Hygiene

Avoid caffeine, alcohol, and nicotine, especially in the evening, as these substances can interfere with sleep and potentially worsen RLS symptoms.

Natural Remedies and Lifestyle Changes for RLS Relief

6. Try Hot and Cold Therapy

Alternating between hot and cold treatments can help alleviate RLS discomfort. Consider taking a warm bath before bed or using heating pads and ice packs on affected areas.

7. Massage and Stretch

Gently massaging your legs or performing light stretches before bed can help relax muscles and reduce RLS symptoms.

8. Practice Mindfulness and Relaxation Techniques

Techniques such as deep breathing exercises, progressive muscle relaxation, or yoga can help manage stress and reduce the intensity of RLS symptoms.

9. Consider Dietary Changes

Some individuals find relief by avoiding trigger foods or incorporating foods rich in iron, magnesium, and folate into their diet. Consult with a nutritionist to develop a personalized plan.

10. Try Compression Garments

Wearing compression socks or sleeves may help alleviate RLS symptoms by improving circulation in the legs.

Supplements and Alternative Therapies for Restless Leg Syndrome

11. Explore Melatonin Supplementation

While research on melatonin’s effectiveness for RLS is mixed, some individuals report improved sleep quality when taking melatonin supplements. Always consult with a healthcare professional before starting any new supplement regimen.

12. Consider Iron Supplementation

Iron deficiency is associated with RLS in some cases. If blood tests reveal low iron levels, supplementation under medical supervision may help alleviate symptoms.

13. Try Magnesium Supplements

Magnesium plays a role in muscle and nerve function. Some studies suggest that magnesium supplementation may help reduce RLS symptoms in certain individuals.

14. Explore Acupuncture

While more research is needed, some people with RLS report symptom relief from acupuncture treatments. Consult with a licensed practitioner to explore this option.

15. Consider Cognitive Behavioral Therapy (CBT)

CBT can help manage stress, anxiety, and negative thought patterns associated with RLS, potentially improving overall sleep quality and symptom management.

Medical Interventions and When to Seek Professional Help

While lifestyle changes and natural remedies can be effective for many individuals with RLS, some may require medical intervention. It’s essential to consult with a healthcare professional if RLS symptoms significantly impact your quality of life or if you experience any of the following:

Persistent sleep disturbances
Daytime fatigue or difficulty concentrating
Symptoms that worsen over time
Development of RLS symptoms in other parts of the body
Presence of other underlying health conditions

Are there prescription medications available for RLS? Yes, several medications can be prescribed to manage RLS symptoms, including dopaminergic agents, alpha-2-delta ligands, and benzodiazepines. However, these medications should only be used under the guidance of a healthcare professional, as they may have side effects or interactions with other medications.

The Importance of Personalized Treatment Plans for RLS

Given the complex nature of Restless Leg Syndrome and its varying impact on individuals, developing a personalized treatment plan is crucial for effective symptom management. This may involve a combination of lifestyle changes, natural remedies, and medical interventions tailored to your specific needs and circumstances.

Working closely with healthcare professionals, such as sleep specialists, neurologists, and primary care physicians, can help you identify the most effective strategies for managing your RLS symptoms and improving your overall quality of life.

Tracking Symptoms and Treatment Effectiveness

Keeping a sleep diary or using a symptom tracking app can provide valuable insights into your RLS patterns and the effectiveness of various treatments. This information can help you and your healthcare team make informed decisions about adjusting your treatment plan over time.

Emerging Research and Future Directions in RLS Treatment

As our understanding of Restless Leg Syndrome continues to evolve, researchers are exploring new treatment options and investigating the underlying mechanisms of the condition. Some areas of ongoing research include:

Genetic factors contributing to RLS susceptibility
The role of neurotransmitters and brain chemistry in RLS
Novel pharmaceutical approaches targeting specific RLS pathways
Non-invasive brain stimulation techniques
The potential of cannabinoids in RLS symptom management

How might future research impact RLS treatment? As new discoveries are made, it’s likely that more targeted and effective treatments will become available, potentially offering better symptom control and improved quality of life for individuals living with RLS.

Participating in Clinical Trials

For those interested in contributing to RLS research and potentially accessing new treatments, participating in clinical trials may be an option. Consult with your healthcare provider or visit reputable clinical trial databases to explore ongoing studies in your area.

In conclusion, while living with Restless Leg Syndrome can be challenging, a comprehensive approach combining lifestyle modifications, natural remedies, and medical interventions can help manage symptoms effectively. By staying informed about the latest research and working closely with healthcare professionals, individuals with RLS can develop personalized strategies to improve their sleep quality and overall well-being.

Melatonin for Sleep: How the Aid Works

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The “vampire hormone” can act like a dose of sunset, tricking your body into feeling like it’s time to sleep.

Credit…Dadu Shin

Published Jan. 11, 2022Updated Sept. 28, 2022

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Most people think of melatonin as a natural nod-off aid, kind of like chamomile tea in pill form. Even the name of the popular dietary supplement sounds sleepy — that long “o” sound almost makes you yawn mid-word. But melatonin is also a hormone that our brains naturally produce, and hormones, even in minuscule amounts, can have potent effects throughout the body.

“There are some clinical uses for it, but not the way that it’s marketed and used by the vast majority of the general public,” said Jennifer Martin, a psychologist and professor of medicine at the University of California, Los Angeles.

Experts strongly urge people to consult their doctor or a sleep specialist before taking melatonin, in part because the supplement does not address many underlying health problems that may be disrupting sleep. Anxiety can cause insomnia, as can a host of other potentially serious ailments, such as sleep apnea, restless legs syndrome or mood disorders like depression, that may require medical treatment.

Melatonin, however, is relatively inexpensive and readily available at local pharmacies in the United States (in other countries it typically requires a prescription), and many people will go out and buy it on their own. So what’s the best approach to taking melatonin? Here’s what experts had to say.

During the day, the brain’s pea-sized pineal gland remains inactive. A few hours before our natural sleep time, as it starts to get dark outside and the light entering our retina fades, the gland switches on to flood the brain with melatonin.

“Melatonin is sometimes called the ‘hormone of darkness’ or ‘vampire hormone,’” because it comes out at night, said Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley, and the author of the book “Why We Sleep. ” As levels of melatonin rise, levels of cortisol, the stress hormone, fall. Respiration slows. Soon, our eyelids begin to droop.

Instead of a lights-out trigger, melatonin acts more like a dimmer switch, turning the day functions off and switching night functions on. So taking a melatonin supplement is sort of like taking a dose of sunset, tricking your body into feeling like it’s nighttime. It doesn’t put you to sleep as much as it tells the body that it’s time to sleep.

“It may take several hours,” said Dr. Ilene M. Rosen, a sleep medicine doctor and associate professor of medicine at the Perelman School of Medicine at the University of Pennsylvania, “which is what I think is the misconception about how melatonin is used.”

Melatonin may make you feel a little drowsier when you take it, but it has a bigger impact on regulating the timing of your overall sleep-wake cycle and helping to set the circadian clock, the roughly 24-hour internal timekeeper that tells your body what time of day it is and syncs it with the outside world.

“The impact it has on our sleep depends on the time of day that you take it,” said Dr. Martin, who is also a spokeswoman for the American Academy of Sleep Medicine. “If you took a sleeping pill in the middle of the day, it would make you feel sleepy. If you took melatonin in the middle of the day, it doesn’t really have that effect.”

Hypnotic drugs like Ambien or Benadryl generally cause people to feel sleepy right away, and the sedation effect of those medications “far exceeds that which they obtain from melatonin,” said Dr. Alon Y. Avidan, a professor of neurology and director of the Sleep Disorders Center at U.C.L.A.

In one analysis published in 2013 in PLOS One, which combined results from 19 studies involving 1,683 men and women, people who took melatonin supplements fell asleep seven minutes faster and increased overall sleep time by eight minutes. That may not sound like much, but there was a lot of individual variation, and researchers found that melatonin also improved overall sleep quality, including people’s ability to wake up feeling refreshed.

But there’s no guarantee that melatonin will work for you.

Dr. Sabra Abbott, an assistant professor of neurology in sleep medicine at Northwestern University Feinberg School of Medicine, said the most common complaint she hears from patients is “I tried melatonin and it didn’t work.” Many also feel hung over or groggy the next morning.

Dr. Martin said that in many studies, melatonin does not work any better than a placebo but added, “One caveat I always like to mention, though, is that placebos work pretty well for insomnia.”

We naturally make melatonin in our brains, but only in picogram amounts, or one trillionth of a gram, which Dr. Rosen described as “a whiff of it coming out at dusk.” Over-the-counter melatonin supplements come in much higher milligram doses, or a thousandth of a gram. That’s a big difference, although the amount that ultimately reaches the brain more closely approximates natural levels.

Many experts recommend starting with the smallest available dosage — 0. 5 milligrams to 1 milligram, 30 minutes to an hour before bedtime — and seeing how you do from there. If that has no effect, the dose can be gradually increased.

“If you try a dose, stick to it for a few days before you make an adjustment,” Dr. Martin said. “It’s one of those things that may not happen overnight.”

“Keep a close eye on how you feel the next day,” Dr. Abbott said. “Feeling groggy or hung over is a sign that the dose is probably too high.”

The good news: In the short term, at least, melatonin is unlikely to do any harm.

“Compared to most other sleeping pills, the side-effect profile is much better,” and it’s not going to be addictive, said Dr. Bhanu Prakash Kolla, an associate professor of psychiatry and a consultant at the Center for Sleep Medicine at the Mayo Clinic. But because melatonin can cause drowsiness, the Mayo Clinic warns that you shouldn’t drive or operate machinery within five hours of taking it.

“Far and away, the most common side effect that I have patients report to me is that their dreams just become much more vivid,” Dr. Abbott said. Scientists aren’t sure why that happens.

Dr. Kolla has also seen patients who have nightmares or disruptive dreams, which are also common with sleeping pills. “In that case, you want to try to lower the dose,” he said. “Or, if it’s too problematic, stop.”

Sleep doctors may use melatonin to help patients with circadian rhythm disorders regulate their sleep-wake cycles. For example, during the pandemic, Dr. Avidan said, “we’ve seen those people who become super night owls” unable to fall asleep until 2 or 3 a.m.

Experts also suggest people use a bright light in the mornings to help them wake up, which has “alerting properties and can suppress any remaining melatonin production,” said Dr. Abbott.

Jet lag is a circadian rhythm disorder, albeit a temporary one, so melatonin may help. To alleviate the worst effects, doctors recommend consulting one of several online calculators available, which ask you for your destination and arrival points, your flight time and your normal sleep patterns. Two sites that Dr. Avidan recommends are Jet Lag Rooster or the calculator from Fleet Street Clinic.

“They’re trying to tell you when to take the melatonin so your body knows: ‘Oh, it’s dusk where I’m going,’” Dr. Rosen said, explaining how you can use the supplement before your trip to readjust your body clock.

A study published in the Journal of Clinical Sleep Medicine found that the content of more than 70 percent of melatonin supplements varied widely from their label claims. The concentration ranged from 83 percent less than the amount listed to 478 percent more.

Dr. Kolla advised looking for a GLP (good laboratory practice) or GMP (good manufacturing practice) label, which refers to federal regulations designed to affirm a product has the advertised quality and purity. “You really don’t know what you’re getting, so you’re trusting the manufacturer,” he said. Melatonin comes in pills, gummies or liquid; the choice comes down to personal preference, he added.

Sleep doctors strongly urge people with chronic insomnia to seek out cognitive behavioral therapy, a short-term psychological treatment that can help get to the root of the problem.

“If you give melatonin to a patient and you don’t complement it with behavioral therapy for insomnia, you may not necessarily see the effects that you’re looking for,” Dr. Avidan said.

Many common behaviors can also make it harder for us to fall — and stay — asleep, including using our phones near bedtime, which can hamper natural melatonin production. Meditation may help, as can warm showers and cool bedrooms, or giving up caffeine and alcohol.

“There are a lot of other things people could do to help themselves sleep better,” Dr. Martin said. “They’re just harder.”

Amelia Nierenberg writes various newsletters for The Times. @AJNierenberg

A version of this article appears in print on , Section D, Page 6 of the New York edition with the headline: It’s Not a Sleeping Pill: How to Use Melatonin. Order Reprints | Today’s Paper | Subscribe

Order natural care in an organic pharmacy online

Melatonin is commonly called the sleep hormone because it is naturally produced by the brain during the night. It plays an essential role in the synchronization of the biological clock at nightfall (internal circadian rhythm). Its production decreases regularly from adolescence until the age of 70 when it only represents 10% of its initial level. Melatonin is widely recognized by the scientific community to participate in reducing the time it takes to fall asleep. It also helps reduce the effects of jet lag.

How to order Melatonin in Online Pharmacy?

Melatonin is a hormone naturally produced by the body that plays an important role in regulating sleep . In adults, it can be used to treat sleep disorders such as insomnia and circadian rhythm disturbances . In children, it can be used to treat sleep disturbances related to conditions such as autism and restless leg syndrome .

The use of melatonin in adults is increasingly common to treat sleep disorders. Studies have shown that taking melatonin can help reduce the time it takes to fall asleep , improve sleep quality, and reduce nighttime awakenings. It can also be useful for people who have irregular work schedules or go through time zone changes.

Melatonin is also used in children to treat sleep disturbances related to conditions such as autism and restless leg syndrome. Studies have shown that taking melatonin can help reduce difficulty falling asleep, improve sleep quality and reduce nocturnal awakenings in these children. It is important to note that melatonin should only be used in children under the supervision of a doctor.

It is important to note that melatonin should not be used continuously for long periods. It is recommended to use it occasionally to help resolve temporary sleep disturbances and to discuss with a physician before use. There are also potential side effects from using melatonin, such as headaches and drowsiness, so it’s important to follow directions for use and talk to a doctor if you have any concerns. .

69% of French people report “sleep problems”

These are the latest results of the CoviPrev survey carried out among 2,000 people aged over 18 between December 5 and 9, 2022 and made public on January 12.
These conclusions confirm those of previous waves: since the Covid 19 pandemic, the sleep of French people has deteriorated and 24% show signs of an anxious state – i.e. +11 points compared to the level outside the epidemic!
According to another study carried out in September 2022 , “the number of hours of sleep of the French per night is decreasing more and more. Thus, in 2022, the French are 61% not to reach the recommended 7 hours of sleep. They were only 47% in this case in 2018 and 58% in 2020. This year, only 39% sleep more than 7 hours each night on average. When we know that poor quality/quantity of sleep increases the risk of irritability , depressive symptoms , but also weight gain, hypertension or infection, we better understand the interest of taking the question of sleep seriously!

Intestinal dysbiosis, impaired sleep

This is the result of work published in November 2020 by a team of researchers from the University of Tsukuba in Japan. They administered an antibiotic treatment to mice for 4 weeks, thus destroying a large part of their microbiota, then observed their sleep, day (period of rest in mice) and night (period of activity). Result: in mice, dysbiosis of the intestinal microbiota induced by antibiotics causes disturbances in sleep cycles . Changes in the intestinal metabolism of amino acids and vitamins involved in the synthesis of neurotransmitters would be the cause of these sleep disorders.

Quality Sleep, Healthy Microbiota

If the quality of the microbiota influences the quality of sleep , conversely, quality sleep promotes the total diversity of the microbiome. This is the meaning of the work published in May 2019 by a research team from Washington State University. They have shown that sleepless or too short nights, insomnia or even fragmented sleep have repercussions on our bacterial flora.

In summary, melatonin is an effective treatment for sleep disorders in adults and children. However, it is important to speak with a doctor before using it and to follow the instructions for use to avoid potential side effects. It is also important not to use melatonin continuously and to look for long-term solutions for sleep disorders.

The use of gabapentin in the treatment of children with cancer

Pain relief

Trademarks:

Neurontin®, Gralise®

Often used for:

Convulsions, migraines and neuralgia

Gabapentin is a drug that helps relieve seizures. This drug also helps relieve pain in peripheral neuropathy and other neuralgia.

The dosage of gabapentin is increased gradually until the required level is reached. Gabapentin begins to work within a few days.

This drug is available in regular and extended release forms. Follow dosage instructions carefully.

Oral tablet or capsule form

Oral liquid form

Drowsiness
Increased fatigue or general weakness
Nausea and vomiting
Dizziness
Diarrhea
Constipation
Rash
Abdominal pain
Nervous tic of the eye

The listed side effects are not observed in all patients who are prescribed gabapentin. The most common side effects are highlighted in bold, but others are not excluded. Report all possible side effects to your doctor or pharmacist.

Be sure to discuss these and other recommendations with your doctor or pharmacist.

This drug may cause dizziness and drowsiness and increase the risk of falls.
Stop taking gabapentin only with your doctor’s advice.
Patients of reproductive age who have been prescribed gabapentin should consult their physician before planning pregnancy.
Pregnant or breastfeeding patients should notify their physician.

Gabapentin home use:

The drug should be taken at the same time every day.
Tablets or capsules should be swallowed whole with plenty of water. Do not crush or chew before taking.
Immediately before taking the contents of the capsule can be mixed with a small amount of food, juice or flavored syrup.
Tablets or capsules should be stored at room temperature.
If you are taking gabapentin in liquid form, measure the dosage using the measuring device included in the kit.
Gabapentin liquid should be stored in the refrigerator.
Take your dose as soon as possible if you miss it. Do not do this only if there are no more than 4 hours left until the next appointment. In no case do not double the dose at the next dose!
Do not use an expired drug.
Follow instructions for safe storage and disposal of the drug.

Learn more about gabapentin

Why I wake up at night and can’t fall asleep: how to deal with insomnia, Novosibirsk, November 2, 2022 – November 2, 2022

It is important to adhere to the regime: falling asleep and waking up at the same time, and it doesn’t matter what time

Illustration: Yuri Orlov

In the series “Medlikbez” we again continue to answer your questions with the help of specialized doctors. Today’s topic is devoted to an important process in our body – sleep. There are people who for some reason break it, and this causes problems. Why do nighttime awakenings happen, how many hours do you need to sleep, does melatonin help, and why do we twitch in our sleep? Maria Tishchenko, a medical observer at the NHS, found out the answers to these questions.

Therapist of Rehabilitation Clinic Natalya Romanets explains that sleep is the same physiological human need as hunger or thirst:

— If a person is deprived of sleep, he eventually dies. For thousands of years, people thought that the main function of sleep was rest. However, with the invention of the electroencephalograph in 1928, a device that measures the electrical activity of the brain, and the discovery of rapid eye movement sleep in 1953, scientists realized that sleep is not a monotonous state. This is an active process with many functions that we still do not fully know.

Natalia Romanets notes that the forced or deliberate restriction of sleep seriously affects the mental and physical health of a person. Fatigue appears, concentration of attention decreases, difficulties arise with complex activities.

– If you do not sleep for 2-3 nights, then coordination of movements, focusing of vision is disturbed, irritability, slowing down of movements, clarity of speech and even strange behavior appear. However, with the development of technology, people on our planet sleep less and less. This is influenced, among other things, by sound, light and information pollution. They help shorten sleep. The person becomes anxious, and there is a violation of the quality of sleep. It becomes superficial and not refreshing. Trouble falling asleep or frequent nighttime awakenings.

This is how a sleep recording looks on a computer (polysomnography). The REM phase on the graph is similar to the period of wakefulness

Photo: Alexander Oshchepkov

Somnologist of the Sibneuromed Clinic Ksenia Doronina says that waking up with difficulty or inability to fall asleep further, especially if this happens more than 2-3 times a week for three weeks or more is a criterion for insomnia. Requiring medical attention.

Chief Physician of INVITRO-Moscow Sergey Khomyakov emphasizes that there are a lot of reasons that cause sleep disturbance. An important role, according to him, is played by external factors: noise, light, smells, a poorly ventilated room, an uncomfortable bed, a pillow, a change in time zone during flights, and so on.

— Also, the quality of sleep can be affected by the state of the body: for example, various diseases, food intake, drugs, emotional state, watching TV and gadgets before going to bed, and so on, adds Sergey Khomyakov.

Ksenia Doronina gives examples of diseases: for example, diabetes, nocturnal increases in blood pressure. Another reason may be depression, anxiety.

“Physiologically, in old age and in women during pregnancy, during menopause, during menstruation, due to hormonal changes, sleep disturbance can also occur,” Sergey Khomyakov adds.

Ksenia Doronina recommends keeping a diary for a week or two, describing how and when it happens, how long awakenings last, and then bring it to a somnologist.

Hematologist, hemostasiologist Clinic of Rehabilitation Medicine Viktor Sturov says that it is believed that in such situations it is just useful to use the melatonin group – in combination with magnesium preparations.

In case of sleep disorders, consult a doctor

Infographics: Yuri Orlov

Ksenia Doronina emphasizes that melatonin is not the first line of insomnia therapy, therefore its use when a person cannot sleep or wakes up is rather unjustified and only postpones his visit to the doctor.

— But melatonin has many advantages: it is a useful antioxidant that can be used for anti-inflammatory purposes as well. There is evidence that it is used in women in late pregnancy and even during childbirth to relieve swelling and high blood pressure. But he must be appointed by a doctor, insists Ksenia Doronina.

She also notes that melatonin is good for jet lag when taken for 3-5 days.

According to Ksenia Doronina, 6 to 8 hours of sleep is enough for an adult:

– There is evidence that people who sleep less than 6 or more than 9-10 hours suffer from various diseases. The former are prone to the consequences of lack of sleep: emotional disorders, diseases of the cardiovascular and endocrine systems. The second – diseases of the cardiovascular and bronchopulmonary systems. The exception is the temporary need for more sleep during the recovery period after infectious diseases, operations, and so on.

Sergei Khomyakov says that after quality sleep a person feels cheerful and fresh and does not feel like sleeping during the day.

Ksenia Doronina says that this is not a disease, but the moments when our brain relaxes and the muscles receive a motor signal – 1-2 contractions occur.

– Babies have many such contractions – this is a benign deviation. But if startles are often disturbing, then cramps (cramps in the calf muscles), periodic limb movement syndrome and restless legs syndrome (an obsessive, painful desire to move your legs) should be excluded, the expert explains.

Such manifestations, she adds, can be with certain medications.

Sergei Khomyakov reminds us that sleep is cyclical. And the cycles include slow and fast phases:

– 4-5 cycles are repeated during the night for about 90 minutes. It is better to wake up in REM sleep. If the alarm clock rings during the slow phase of sleep and you wake up, then there will be a feeling of fatigue and weakness that will accompany you throughout the day. If a person wakes up in REM sleep, then he will be alert, set to solve new problems and usually remember dreams.

Daily rituals, for example, include brushing your teeth