Sleep

Sleep is a fundamental part of our well-being, affecting both body and mind. Lack of sleep can lead to serious health problems, including impaired cognitive function and increased risk of disease. To maintain optimal health, it is important to get enough sleep every night.

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Sleep

Sleep is a fundamental part of our well-being and affects both body and mind. Lack of sleep can lead to serious health problems, including impaired cognitive function and increased risk of disease. To maintain optimal health, it is important to get enough sleep every night. At Elexir Pharma, we offer products but also advice to improve your sleep quality by creating regular evening routines and optimizing your sleep environment.

The importance of sleep for health and well-being - Elexir Pharma

Sleep is a fundamental part of our lives and is crucial to our health and well-being. Different stages of sleep, such as REM sleep and deep sleep, are important for the body and brain to recover and function optimally. REM sleep is important for memory processing and emotional regulation. Having a regular sleep cycle and getting enough sleep each night can contribute to better health and reduce the risk of disease.

Having trouble falling asleep? Here's what you can do

Many people have difficulty falling asleep, which can lead to sleep deprivation and affect both physical and mental health. A consistent evening routine can make it easier to fall asleep. Try to wind down by avoiding screens and bright lights, and instead read or listen to calm music. If you often wake up during the night, relaxation techniques such as deep breathing or meditation can help. Create a comfortable sleeping environment and avoid caffeine and heavy meals before bedtime.

Why REM sleep is important

REM (Rapid Eye Movement) sleep is an important part of the sleep cycle where the brain is very active and most dreams occur. REM sleep is important for learning, memory consolidation and emotional processing. During REM sleep, the heart rate increases and breathing becomes faster and irregular. Sufficient REM sleep is crucial for cognitive function and emotional balance. A lack of REM sleep can lead to difficulty concentrating, mood swings and increased stress.
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Vitamins and supplements for a good night's sleep

A good night's sleep is essential for health and well-being. If you have trouble falling asleep or are sleeping poorly, certain nutrients and plant extracts can improve the quality of your sleep. Here are some key nutrients that can contribute to better sleep:

Melatonin

Melatonin regulates the sleep-wake cycle and can help with insomnia or jet lag. Take melatonin 30-60 minutes before bedtime to help you fall asleep. Melatonin is classified as a drug in Sweden and cannot be purchased as a dietary supplement.

Magnesium

Magnesium calms the nervous system and muscles, which improves sleep quality. Foods that contain magnesium include leafy greens, nuts, seeds, and whole grains. Magnesium supplements can ensure adequate intake.

See our products with Magnesium

Vitamin D

Vitamin D regulates sleep and low levels can be linked to sleep problems. Sunlight is the best source, but supplements may be needed during winter months or when sun exposure is limited.

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B vitamins

B vitamins, especially B6 and B12, support brain function and the production of sleep-related hormones. Sources include meat, fish, eggs, dairy products, and fortified cereals. Supplementing with B vitamins may improve sleep quality.

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L-theanine

L-theanine is an amino acid found in green tea known for its relaxing effects. It can reduce stress and anxiety, which improves sleep quality. L-theanine can be taken as a dietary supplement for better sleep.

See our products with L-theanine

GABA

GABA (gamma-aminobutyric acid) is a neurotransmitter in the brain that plays a crucial role in regulating nerve cell activity and promoting calmness and relaxation. When it comes to sleep, GABA plays an important role because it reduces nerve cell activity in the brain and helps promote a sense of calm, making it easier to fall asleep and stay asleep.

See our products with GABA

Lemon balm

Studies have shown that lemon balm can help improve both the time it takes to fall asleep and the overall quality of sleep, especially for people suffering from mild sleep disorders. By reducing feelings of restlessness and anxiety, it may be easier to achieve a deeper, more restorative sleep.

See our products with Lemon Balm

Sleep problems in children

Children need good sleep to grow and develop healthily. Sleep problems in children, such as difficulty falling asleep or waking up frequently, can affect their daily lives and school performance. Create a calm and regular sleep environment with consistent bedtimes and an evening routine that helps them wind down. Avoid screen time before bedtime and make sure the bedroom is dark and cool. Parents should be aware of signs of sleep problems and seek help if they are affecting their child’s health or well-being.
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Sleep deprivation and its effects

Sleep deprivation can have serious consequences for both physical and mental health. Lack of sleep can lead to impaired cognitive function, memory problems and an increased risk of accidents. Long-term sleep deprivation is linked to an increased risk of chronic diseases such as heart disease, diabetes and depression. Prioritize sleep and seek help for long-term sleep problems.

Tips for better sleep

Having good sleep habits can help you sleep better and wake up refreshed. Here are some tips for better sleep:

  • Have a regular sleep routine by going to bed and waking up at the same time every day.
  • Make the bedroom a calm and comfortable place with dark curtains, a comfortable mattress and a pleasant temperature.
  • Avoid caffeine, alcohol, and heavy meals close to bedtime.
  • Limit screen time and avoid electronic devices at least an hour before bedtime.
  • Engage in regular physical activity, but avoid intense workouts close to bedtime.

Treatment of sleep problems

For people with chronic sleep problems, such as insomnia, treatment may be necessary. Cognitive behavioral therapy for insomnia (CBT-I) is an effective treatment for developing better sleep habits and reducing negative thoughts about sleep. In some cases, medication may be needed, but this should be discussed with a doctor. It is also important to identify and treat underlying causes of sleep problems, such as stress, anxiety, or other medical conditions.

Frequently Asked Questions - Sleep