Sleep Disorders: Most Effective Dietary Supplements

Sleep disorders refer to a range of disruptions that affect the quality, duration, or phases of sleep. Among the most common forms are insomnia and sleep apnea. If occasional, these disorders can be benign, but when they become chronic, they heavily impact physical, mental, and social health. Insomnia, recognized as a pathology 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 prolonged use of sleeping pills is required. In France, nearly 10 million people suffer from sleep disorders. This issue has become a public health concern, especially as the average duration of sleep has decreased by one hour over twenty years. Today, a third of the population claims to have experienced at least one episode of insomnia in their lifetime, while disorders such as sleep apnea affect about 5% of adults. Older adults are particularly vulnerable due to natural changes in biological rhythm.

The Different Types of Sleep Disorders

Sleep is divided into several phases and cycles, each playing a specific role in the recovery of the body and mind. Disruptions can affect these processes, leading to different types of disorders. • Insomnia: These disorders are often categorized by their onset time during the night. Sleep-onset insomnia, common in anxious individuals, manifests as difficulty falling asleep. Maintenance insomnia leads to prolonged nighttime awakenings, while terminal insomnia results in early waking. Young adults more often report difficulties falling asleep, while older people mostly complain of sleep maintenance problems, with a gradual loss of quality. • Sleep Apnea: These interruptions of breathing, often caused by temporary airway obstructions, lead to repeated micro-awakenings. These episodes prevent reaching deep and restorative sleep. Apneas are frequently associated with factors like obesity or anatomical anomalies and may require specific treatments. • Circadian Rhythm Disorders: These biological desynchronizations often result from lifestyle changes, such as traveling across time zones, night work, or prolonged exposure to artificial light. These disruptions can unsettle the biological clock, delaying or advancing sleep phases.

How to Tell if Your Sleep Is Disrupted?

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

The Sleep Cycles and Their Physiological Importance

A night of sleep consists on average of four to six cycles of about 90 minutes, alternating between slow-wave sleep and REM sleep. Each cycle is crucial for specific functions of the body: • Falling Asleep marks the transition from wakefulness to sleep, facilitated by the release of melatonin. • Deep Slow-Wave Sleep mainly occurs at the beginning of the night. It's essential for physical recovery, as this is when cells regenerate and the immune system strengthens. • REM Sleep, occurring at the end of the cycle, is a phase of intense brain activity conducive to dreams. It helps consolidate memory, organize emotions, and