sleep

We thought insomnia was just not being able to sleep. Now we know that there are five different disorders

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insomnia is for many people a serious problem with which they deal daily, both day and night, and whose treatment is always based on three pillars: sleep hygienecognitive-behavioral therapy or hypnotic drugs. However, Sometimes what is useful for one person is useless for another.. Something that we now know is because there is not just one type of insomnia, but five. The study. With Spanish origin and published in the Journal of Sleep Research confirms what many specialists were suspecting: insomnia is not a unique disorder. As Francesa Cañellas, from the Son Espases University Hospital, points out, research has proven that there are five different subtypes of insomniaa finding that promises to revolutionize the way we treat sleep problems. Its evolution. The first hypothesis that was raised about the variability of insomnia comes from 2019, when some dutch researchers They already saw that this disorder had five faces. The problem is that these differences had to be proven according to the personality traits and biography of each of the patients. That is exactly what the Spanish team has done. Financed by the Spanish Sleep Society (SES), the study has analyzed data from eight sleep units in Spain using the Insomnia Types Questionnaire (ITQ). Using the patients’ responses in these questionnaires and the data obtained from each one’s sleep, it has been seen that these five profiles are true. Although the problem is that the most severe type is the most common. The different types. The interesting thing about this study is that it does not classify insomnia by the number of hours spent sleeping, but by personality traits or level of distress. Based on this, the classification proposed is the following: Type 1: a very complex group, since their peculiarity is that they have high anguish within them. In this way, they are patients with high levels of neuroticismtension and depression. Type 2: patients who have moderate distress, but who can respond to positive stimuli. In this way, they are able to overcome the problem thanks to cognitive-behavioral therapy, which is the usual standard treatment. Type 3: in this case the patients do not feel much anxiety, but they do have a great insensitivity to pleasure, which is known as anhedonia. This is a problem, because being emotionally flat, conventional treatments are not very effective. Type 4 and 5: They are the mildest forms, since they are due to specific problems in the life of each patient that increase their level of stress but without a psychological burden behind them. The bad news. Although it has been possible to classify insomnia into different types, the reality is that 82% of patients belong to subtypes 1 and 3. These are the ones that respond the worst to treatments and that cause greater psychological damage to people. Logically, these are the people who most frequently go to medical consultations and sleep units because They literally can’t take it anymoresince it is unlikely that a sleeping pill will solve your problem. In fact, the study highlights that these two groups are the ones with the highest consumption of hypnotics and anxiolytics, often with poor results. A precision medicine. The importance of this work lies in the fact that there is no effective standard treatment for insomnia. In this way, if a type 2 patient receives psychological therapy they will do wonderfully, but for a type 3 patient this treatment will do almost nothing. Likewise, type 1 may require a psychiatric approach to treat underlying anxiety and then treat the insomnia problem. With all this, we seek to stop treating the disease in isolation, and conceive that it will be associated with a person who has a specific biography and a personality that may require different care. Images | Solving Healthcare In Xataka | How close (and how far) we are from not sleeping at all: for the first time in history, we have a small way to try it

Some people believe that sleeping on your side or stomach creates “sleep wrinkles” on your face. It’s exactly the opposite

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The Internet is full of golden rules for have ‘eternal youth’this being the holy grail that many would like to have in their hands right now. Among these pieces of advice, there are several that can be quite annoying, such as that you should not sleep leaning on the side that is wrinkled. But… how true is this? The benefits of sleeping well. The sleeping position is essential to have a good rest. Because sleeping on your stomach is not the same as sleeping on your left side. In the first case, the cervical spine can suffer a lot and in the second the hated gastric reflux. can be seen reduced. But now it comes into play that sleeping on one side or the other can cause more wrinkles on the face due to the hated gravity that generates a mechanical effect that causes the face to fall and wrinkles to appear. But science disagrees on this one and puts the blame more on biology with cortisol and collagen. The myth of ‘Sleep Wrinkles’. The theory seems logical: if you spend 8 hours squishing your face into a pillow, that mechanical compression should leave a mark. There is often talk of “sleep wrinkles” (sleep wrinkles), which, unlike expression lines, caused by smiling or frowning, would be caused by having your face against the pillow. It is something that some experts defend like those of The Aesthetic Society, which suggest that sleeping on your stomach or side favors the appearance of vertical lines due to this chronic pressure. Other opinions. The clinical evidence It is quite limited in this casesince many of the statements that defend this myth come from the field of cosmetic surgery and with very limited groups of people. There are even articles that suggest that there is no clear relationship between sleeping in a certain way and having more wrinkles. The consensus right now is that sleeping on your back could theoretically reduce the formation of compression lines. But obsessing over this is not the best, since if having this position is uncomfortable and the quality of sleep decreases, then the biological weight it will entail will have a great impact on wrinkles. The real threat. This is where science stops being speculative and becomes blunt. If there is something that ages your skin, it is not the pillow, It’s sleep deprivation. When you get little sleep, the body enters a state of physiological stress, raising levels of the hated cortisol, the stress hormone. And elevated cortisol is the great enemy of our skin’s youth. This is because it can inhibit the cells that make collagen (the scaffolding of the skin), making the skin less elastic and increases metalloproteinases. This word, so long, is nothing more than an enzyme that breaks down that fundamental collagen that we have in our skin and that keeps it firm. If we do not produce it or destroy it, the wrinkles will appear there. With data. A key clinical study presented in ScienceDaily showed strong results: People with chronic poor sleep quality showed clinical signs of accelerated aging with fine wrinkles, uneven pigmentation, and sagging. But the most important thing is that if UV radiation from sunlight was also added to all these factors, the skin’s recovery would get worse. And this is where the need to have sun protection when going outside came in. Images | Katelyn G Isabella Fischer In Xataka | There is a ‘good’ fat that hides a secret to aging better and being in shape. All that remains is to get the pill

avoid cell phone use and sleep 12 hours

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While in Silicon Valley they brag about hugging the culture of “996” with eternal days With no time to rest, Pavel Durov, co-founder and CEO of Telegram, has built a routine that clashes head-on with that model. Instead of living glued to your cell phone, opt for long hours of rest and phone use reduced to its minimum essential expression. All this taking into account that he runs an app with hundreds of millions of users around the world. Sleep as a tool for creativity Durov does not forgive time to go to sleep. The millionaire explained in an interview on Lex Friedman’s podcast that books every night between 11 and 12 hours to be in bed. That It doesn’t always mean you sleep. all those hours, but the founder of Telegram, instead of getting nervous and getting up when he can’t fall asleep, simply limits himself to staying in bed thinking. “Some people hate it. They tell me ‘Take a sleeping pill’ but I never take pills. I love those moments because I have so many brilliant ideas, or at least they seem that way to me in those moments, while I’m lying in bed,” said the stoic millionaire. In fact, the scientific literature corroborates what Durov says and associates it with a moment in which inactivity causes the brain to wandera moment in which the brain’s abstraction mechanisms are activated that are responsible for assimilating knowledge and relating concepts. This process is closely related to creativity as it fosters new connections by helping to find solutions to complex problems. It is the same process that explains why the best ideas or solutions they occur to you in the shower or when you wash the dishes. The mobile phone is not the center of life Another curious habit of the founder of Telegram is that he avoids picking up his cell phone at all costs. just get upand delay as much as possible entering the torrent of notificationsnetworks and messages, as a deliberate way of protect your concentration. Friedman himself confirmed this point, ensuring that in the previous two weeks that he had shared with the millionaire I hadn’t seen him use his cell phone. to share content on social networks or respond to messages. Durov considers that the telephone is, above all, a constant source of distractions that prevents people from developing their own ideas and decide for themselves what they pay attention to. “If you open your phone first thing in the morning, what you end up being is someone who is told what to think about for the rest of the day,” Durov said. The millionaire summarizes his position with a very clear phrase: “My philosophy is quite simple. I want to define what is important in my life. I don’t want other people, companies or organizations of all kinds to tell me what is important today and what I should think about.” Durov’s case is even more striking if his career is taken into account: before Telegram, he had already founded one of the largest social networks in Russia, and now he is in charge of one of the most used messaging services in the world. He himself recognizes that it may seem contradictory to promote products that encourage constant connection and, at the same time, opt for the minimum possible exposure to mobile phones in their personal life. In Xataka | There are big billionaires obsessed with having dozens of children. And then there is the CEO of Telegram, who has 100 Image | Flickr (TechCrunch)

Years ago we discovered that our ancestors’ dreams were not like ours. There are now thousands of people trying to introduce biphasic sleep into their lives.

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It’s two or three in the morning and something clicks in your eyes. You wake up. There are five seconds of disorientation. You try to go back to sleep, but many people can’t. In fact, those early morning awakenings they become a curse. Therefore, when they see on social networks that there are experts who recommend sleeping in two blocks (either in more); What’s more, when they read that biphasic sleep It is ‘normal’ biologically speakingthey think maybe they don’t have a problem. Maybe, just maybe, society has the problem. What is true in all this? How human beings sleep. A few years ago, historian Thomas Ekirch discovered recurring references to “first dreams.” It was not something isolated: he found them in documents that covered not only the Middle Ages but also the modern age. Many centuries of “first dreams” that contrasted with the fact that, in short, he did not know what they were talking about. He decided to investigate it in detail and, with this, he managed compile a series of tests historiographical evidence of the existence of a biphasic dream in these periods: according to their research, the first dream lasted from 9 to 11 at night. Then there would be a period of wakefulness (which is dedicated to the most diverse activities: chatting, praying, visiting neighbors…) and, subsequently, there would be another period of sleeping again until dawn. It’s not just something historical. Seduced by Ekirch’s ideas, psychiatrist Thomas Wehr performed an experiment with 15 subjects who were left without artificial light. He found that under certain restrictions (basically limiting their leisure activities), participants adopted a biphasic pattern. This has triggered the ‘two-phase evangelizers’. And, in fact, it is increasingly common to find people who defend it. The problem is that this ‘natural’ pattern is highly debatable. Yes, in the pre-industrial European era many slept in two phases: but that is not ‘natural’. As Wehr himself discovered, it is, in any case, the natural adaptation to short days (around 10 hours). If we go closer to the equator, where the days are more stable, the anthropological evidence does not find the same patterns. What does this mean? That there are no magical ways. If we review the research on naps, for example, we will see cases in which there is a lower cardiovascular risk and others in which cardiometabolic risk skyrockets. Here we are defenders of the napbut only when it makes sense. The bottom line here is that lack of sleep or poor quality sleep has been linked to immunological problems, metaboliccardiac, psychological and cognitive. Not only that, the scientific literature is full of studies showing an increase in coronary heart diseaseof the diabetes and of the obesity. To make matters worse, social problems they are also on the agenda. The important thing, therefore, is to find a way of sleeping that works for us. And for this we have some tricks. a lot of tricks: turn sleep into a routine (whatever it may be), exercise throughout the day, do not consume substances that affect it, relax and use our physiology to our advantage. However, the central trick is not to overwhelm ourselves. As we said years agothe idea behind all sleep experts is that, we can use certain techniques to help us sleep, but the only way to cultivate restful sleep is to reconcile ourselves to it. Image | Mussi Katz In Xataka | When “dying of sleep” is literal: This is how not sleeping can kill us

Millions of Spaniards consume benzodiazepines to sleep at night. They do not know that it is an poisoned candy

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On July 13, 2010, two days after Spain won the World Cup in South Africa, a Facebook user He putas the name of a group of that social network a phrase for history as a title of a group of that social network: “I am Spanish, what do you want me to win?” He talked about sports, of course. But if I had to choose a non-sports land to beat almost any other nationality, I would have (sadly) clear: The consumption of benzodiazepines. And if we talk about sleeping medications, I would bet on Lorazepam. A medication … paradoxical. Lorazepam is a benzodiazepine of intermediate action. In general terms, it works in the brain as a specific agonist of most subtypes of the Gabaa receiver. That is what makes it act as anxiolytic, sedative, muscle, anticonvulsive and amnesic. But, generalized (and even if the lormatazepan is better), it is prescribed to sleep. Why does it help to sleep? This medication facilitates Conciliation (helps to fall asleep), increases the total sleep time (in the first shots – therefore, treatments of more than four weeks are not recommended) and reduces night awakenings. It is, as it is easy to see, a resource very helpful to a problem increasingly widespread. And why is it ‘paradogical’? Because those ‘benefits’ have costs. To start, leave hangover. Being an intermediate action drug, it can leave some drowsiness or stunning after awakening. But that is little. The worst thing is that it modifies sleep architecture. In essence, the deep sleep phase and the ReM phase tend to reduce. That makes the sleep more continuous and less repairing. As The Uxoa Olaizola Pharmaceutical“Maybe you sleep, but your brain is not resting.” As if that were not enough, you can create addiction. This is better known and, in fact, it is one of the problems with the benzos. About 10% of the Spanish population has consumed them without a recipe, and 7.2% do so daily. We have a problem and it is quite serious. “75% of Spaniards wake up at least once At night, and 3 out of 10 directly affirm that they suffer from insomnia. “And, eye, the scientific evidence available tells us that we tend to think that we sleep better than we really do. Reality, surely, is much worse. And he will go more; With all its consequences. Lack of sleep is related to immunological problems, Metabolic, Cardiovascular emotional and cognitive; With disorders such as diabetes or of the obesity. Not just that sleeping little causes us to be more tired and irritablebut Raise our stress levels And it makes us Assume more risks And make more wrong. Hopefully not to mistake on this. Image | Shane | Roberto Sorin In Xataka | Science has been trying to find out what is the best time to go to sleep. And it is already close to an answer

The science of sleep is clear about the ideal time to go to sleep

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Under normal conditions, six out of ten Spaniards sleep little and badly. What happens is that we are not “in normal conditions”, we are in September: a month in which the return to the routine and the autumnal asthenia They shake hands to immerse ourselves (hopefully temporarily) in a dreams of bad quality. And yes, that is a problem. Lack of sleep is related to immunological problems, Metabolic, Cardiovascular emotional and cognitive; With disorders such as diabetes or of the obesity. Not just that sleeping little causes us to be more tired and irritablebut Raise our stress levels And it makes us Assume more risks And make more wrong. But what is “lack of sleep? To get an idea, although optimal amounts change from one person to anotherall medical associations specialized in sleep recommend sleeping between seven and eight hours of sleep every night. Well then, According to the Spanish Sleep Societythe Spaniards sleep an average of 6.8 hours during the week. In addition, “75% of Spaniards wake up at least once At night, and 3 out of 10 directly affirm that they suffer from insomnia. “And, eye, the scientific evidence available tells us that we tend to think that we sleep better than we really do. Reality, surely, is much worse. And what do we do? The tips to improve “sleep hygiene” are known: Monitor food: A balanced diet, a light dinner and limited consumption of caffeine, alcohol or other stimulating substances. Create an adequate space: Quiet, pleasant, little illuminated and with a pleasant temperature. Exercise strategically: Fundamentally, playing sports regularly, but always a few hours before sleeping. And, above all, establish regular schedules: Go to bed and lift, as far as possible, always at the same time (including weekends). Although, of course, that leaves us a clear question: When are we going to sleep? That is, if we want to establish a clear and inflexible schedule, we need to know not how many hours we have to sleep, but what is the best time for it. And yes, this is hardly generalizable. Above all, because sleeping hours collide directly with things like our work, our family life or our leisure habits. However, we have some ideas that can help us. Let’s go to the data. The best study we have was carried out in 2021. In it, The European Cardiology Society used UK Biobank records, one of the most important medical and lifestyle information repositories in the world (with more than 500,000 volunteers between 37 and 73 years old). They selected 88,926 adults (with an average age of 61 years) that had taken some type of wrist device capable of registering the physical activity of the person for at least seven days. After analyzing a period of 5.7 years, they discovered that going to sleep between 22:00 and 23:00 at night is associated with a lower risk of developing heart disease (already other related problems). In comparison, going to sleep between 23:00 and midnight entails 12% more risk of having this type of disease. Risk that rises to 25% for those who go to bed after twelve at night and stands at 24% for those who go to bed before 22:00. Can we move it directly to Spain? No, the truth is that no. It would be naive to think that the recommended schedules for a culture of copious and early dinners (such as English) are the same as those of a culture of light and late dinners (such as Spanish). However, they are the best data we have and, as María José Martínez Madrid saysCoordinator of the Chronobiology Working Group of the Spanish Sleep Society, the key relationship “comes mainly because of the mismatch that produces falling asleep late in the biological clock.” Therefore, it is a good indicator to reflect on our sleep guidelines. Especially now that, after summer, the world “starts again.” Image | Shane In Xataka | Thus influences the time to go to bed in the risk of developing a heart problem: these researchers believe they have found the exact time to go to sleep

Our brain also “draws the garbage.” And it is one of the reasons why sleep is so important

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We have known for a long time that sleep is more than rest, it is a vital need such as eating or breathing. Lack of sleep can have devastating consequences on our physical state, but also on our mental state. The big question for many scientists is why, a question that we have not yet answered at all, but in whose resolution we have advanced significantly. Sleep and dementia. A line of research that in recent years has gained importance has been the one that studies the role of the glinphathic system in the relationship between our dream and the appearance of dementia. The key would be in the “cleaning” work that this system exerts in our brain. The glinphathic system. The glinphathic system can be seen in certain contexts such as a cerebral analogue of the Lymphatic system. This forgotten anatomical system exercises different tasks in our body, being one of them to “take out the garbage”, clean the accumulation of waste generated by cells and eliminate harmful substances that may be present in our tissues. The lymphatic system does not extend through our brain, but someone must perform this important task in the central nervous system. A few years ago we began to understand who and how. The problem is that we have not yet managed to find out the most relevant aspects of the call GLINFATIC SYSTEM. Cleaning the plates. This cleaning work could be linked to the appearance of diseases such as Alzheimer’s. In A recent article in The conversationa group of researchers from the Macquarie University formed by Julia Chapman, Camilla Hoyos and Craig Phillips, explained this relationship. This hypothesis is based on the role they play in the appearance of the disorder Beta-amyloid proteins (Aβ). Over time these proteins tend to accumulate in our brain and, if they are not refined, they form plates that hinder the proper neurological functioning, damaging the brain and giving rise to the appearance of the disease. Night work The hypothesis that links sleep and Alzheimer’s way of the glinphathic system is also based on the idea that it is during the dream that the system takes the opportunity to clean impurities and toxins. However, the doubts about what the dream is what this relationship unleashes. As Chapman, Hoyos and Phillips stand out, studies sometimes seem to contradict, for example when measuring if the Aβ levels we find in the brain liquid are greater during sleep or during vigil. From mice to people. One of the problems we find in this line of research is that much of what we know we know it thanks to studies in micewhile the analysis with humans are limited. However, some studies have managed to approach the problem from human biology. An example cited by the team is A study Posted in 2018 in the magazine Proceedings of the National Academy of Sciences (Pnas). In it the team observed how a simple night of sleep deprivation could cause Aβ levels to increase significantly in the hippocampus. The study therefore reinforces the theory that the dream is closely linked to the probability of dementia. The risks of insomnia. The 2018 study was conducted in healthy people who experienced a night of sleep deprivation. So what about people who have insomnia or similar problems? This issue is different and requires a separate study. According to Macquarie’s team, some analysis carried out with people with insomnia and sleep apneas (interruptions caused by breathing problems) have associated these types of problems with a higher risk of dementia or with lower levels of Aβ. This again seems to support the thesis of a relationship between sleep and dementia mediated by this “cleaning system.” Another relevant issue is how sleeping pills influence, if it is at sleeping facilitate the functioning of the glinphathic system or if on the contrary the effect of these does not facilitate their night activity. A study Made in mice and published this year in the magazine Cell points to the second possibility since these compounds They did not activate the appearance of norepinephrinea compound that seems to perform an important rum in this “drain” function of toxins and other harmful compounds for the brain. In Xataka | We have been detecting a relationship between Herpes and Alzheimer’s years. Now we are discovering that treating one helps with the other Image | Craig Adderley / Milad Fakurian

The sleep apnea makes sleep in hell. Scientists believe they have a solution: blow shells

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Sleep but not rest, is what happens to millions of people around the world suffering from sleep apnea. This disorder occurs when, during sleep, our breathing is interrupted, something that can significantly affect the quality of our dream and, with it, to our rest. Blow shells. Now a new study has investigated “treatment”: blow shells. In a small randomized and controlled essay, a team of experts observed that the technique of blowing snails, based on an Indian traditional practice, It offered good results when reducing the symptoms of the obstructive sleep apnea. Shankha. The technique known as Shankh’s blow has its origin in a religious practice of Hinduism. The term Shankha refers to A type of marine snailown family mollusks Turbinidaelike those of the species Turbinella pyrum. A modern use. The group responsible for the study now proposes a new use for this technique, to relieve the symptoms of the obstructive sleep apnea, at least among people with moderate levels of the disorder. As the equipment defends, the technique is a simple and low -cost intervention that can relieve the need to resort to pharmacological or mechanical treatments. A modern use. The group responsible for the study now proposes a new use for this technique, to relieve the symptoms of the obstructive sleep apnea, at least among people with moderate levels of the disorder. As the equipment defends, the technique is a simple and low -cost intervention that can relieve the need to resort to pharmacological or mechanical treatments. Today, the main treatment against this ailment is Continuous positive pressure machineCPAP for its acronym in English. As their name suggest these devices keep the respiratory tract “blowing” air towards a mask that patients are placed at bedtime. Although it is an effective technique, the treatment is cumbersome and uncomfortable for those who must follow it. From the experience to science. The study, Explain in a press release Krishna K. Sharma, who led the team, emerged from the perception of the positive effects that the technique could have on this aspect of respiratory health. So he decided to test the technique. In the study 30 people participated between 19 and 65 years with moderate apneas. 16 of the participants learned the practice of the snap of Caracolas, while the remaining were assigned by way of control a deep breathing practice. Everyone had to practice for at least 15 minutes a day before being evaluated after six months. The results of the evaluation showed that the experimental group, explains the team, showed 34% diurnal drowsiness lower than the control group. They also reported less apnea and were detected higher levels of blood oxygen when sleeping. The Study details They were published in the magazine Erj Open Research of the European Respiratory Society. In Xataka | Apple Apnea detector is a new step in converting clocks into diagnostic tools. It is not clear if they will get it Image | Krishna K Sharma / Erj Open Research

Solving the big doubt about the most effective supplement to sleep better: magnesium or melatotine

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Melatonin is perhaps in the most popular supplement for people with mild or occasional problems to reconcile sleep. But it is not the only one. In recent years, magnesium has become another well -known alternative, a Nutritional supplement to which we also attribute the ability to lend a hand when we have a hard time. Choosing between one and the other is not simple, There is no higher alternative To the other. Both supplements have demonstrated some capacity to facilitate sleep but the way they do differs completely. This implies that each of these supplements can be more useful in certain contexts, while the other could help us in different situations. Understanding the differences between them can help us choose in a better informed way between one alternative. The Melatonin sometimes receives the nickname of “sleep hormone.” As its name suggests, it plays a central function in our Circadian rhythmthat is, our sleep cycle. This compound is synthesized by our own body in the pineal gland and is released at night, when our senses begin to perceive the disappearance of daylight. Its function is to transmit the message that the time has come to sleep. Melatonin supplements have the objective of making this hormone transmit their sleep message to the brain even when our body does not consider that it is time to synthesize it by itself. Despite his growing popularitywe may not have heard about magnesium as sleep -related nutrient. This element is central to the biochemical processes developed by hundreds of enzymes in our body. Among these processes is the synthesization of melatonin. This would be a way in which magnesium could help us fall asleep, but perhaps it is not the main one. According to Experts explain Medical newsthis element plays a key role in tasks such as muscle relaxation. Exercise against calcium (which we use in contraction), blocking its action channels and thus helping our muscles relax. In addition, magnesium is also linked to other neutraltansmiores, such as Aminobutiric gamma acid (GABA). In this context, magnesium regulates the signs of this neurotransmitter, which again translates into “calm and relaxation.” The usefulness of magnesium as it helps when sleeping It has been observed by Some studiesbut it should be noted that there are still many doubts about their real ability to achieve this goal: some experts warn of the existing limitations in scientific literature. This was pointed out for example a systematic review of literature and meta -analysis published in 2021 In the magazine BMC Complementary Medicine and Therapies. Different ways, different uses Melatonin stands out in contexts in which our cycle of vigil and sleep is disrupted. An example is the Jet lag that we suffer when changing abruptly from spindle. Adjusting our sleep cycle to a new schedule can be difficult, depending on the magnitude of change and personal circumstances. The supplements can offer us the melatonin we need to sleep at night until our body can end up adjusting to change. Magnesium, meanwhile, stands out for its help to muscle and psychological relaxation. This can help improve sleep quality and reduce the impact of anxiety About our sleep cycles. What if I combine them? Combining supplements can be an option in certain cases. According to Some experts suggestmelatonin has an advantage when helping us with “adjustments” in the short term in sleep; while magnesium has a broader range of benefits. Many of the clinical trials that have investigated the effect of magnesium on our dream have been based on trials on which a combination of substances. Combination that generally included not only magnesium but also melatonin. This strengthens the idea that this combination has the ability to help us with our sleep problems, at the same time that is also one of the reasons that skeptical experts of the use of magnesium as a supplement use. After all, if we have only proven that it works in conjunction with other compounds, we have no forceful evidence of its solo use. The side effects of melatonin and magnesium supplements are mild, but like any drug, it is convenient to meet them when deciding on a treatment. Among the possible adverse effects more common from melatonin They meet the headache, dizziness, nausea and diurnal drowsiness; But there have also been cases of vivid or nightmare dreams, short -term depression, irritability, constipation or diarrhea, among others. The side effects of magnesium are also usually mild, although also Their contraindications should be considered. The adverse effects of this supplement usually appear when consumed in high doses and usually have a gastrointestinal character, including diarrhea, nausea or vomiting. In Xataka | I put myself in the hands of some “sleep headphones” in the hope of reconciling sleep. It has come out regular Image | Vladislav Musekov / Beelith USA

We had supplements to live more, improve our strength and sleep better. Now we have one to get less angry

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We are likely to associate the name “Omega-3” for the beneficial effects that these fatty acids have on our cardiovascular health. However, over time we have discovered that these compounds They have more advantages. Let’s not lose the papers. For example, Now we know That the consumption of omega-3 fatty acid supplements is related to less aggressiveness. It is the conclusion reached by a group of experts after reviewing almost thirty studies on the subject published between 1996 and 2024. Omega-3. Surely we have heard on numerous occasions about the Omega-3 but what are they really? It is a group of polyunsaturated fatty acids that we often obtain through fish consumption (especially species such as northern bonito or white tuna, mackerel, salmon, sardines and trout), but which we can also find in other foods, such as nuts, flaxseed oil, soybean or chia seeds. We usually associate these fatty acids with better cardiovascular healthand for good reason: they reduce the presence of triglycerides (other types of fat present in our blood, these not so beneficial), as well as decrease the possibility of developing arrhythmias or the accumulation of plaque in our arteries. These fatty acids can also help us reduce blood pressure. Body and mind. But the studies carried out around the physiological benefits of these compounds have been complemented with analysis on the psychological and neurological impacts. Studies like a decade ago He detected a relationship between these nutrients and schizophrenia, or clinical trials that began establishing their relationship with aggression levels. 29 randomized essays. The team responsible for the new analysis compiled 35 independent samples extracted from 29 studies (including 3,918 participants) published between 1996 and 2024. From this exhibition, the team conducted a meta -analysis, a quantitative study of compiled essays. This served to detect modest but statistically significant effects in the relationship between Omega-3 and aggression. The team estimated a reduction of almost 30% in the levels of aggression, apart from gender age, diagnosis, duration of treatment and dose. The analysis found evidence that these fatty acids could reduce both reactive aggression (in response to a provocation), such as provocative (planned) aggression. The details of the study were published In an article In the magazine Aggressive and Violent Behavior. Continue investigating. Those responsible for the new study indicate that the fact that Omega-3 fatty acids are a normal component of our diet that we can find in a simple way in the form of supplement makes them a harmless treatment when reducing aggressiveness. Therefore, although there are important limitations regarding what we know about its effectiveness, they recommend their use, even as a complement to other measures. “The Omega-3 is not a magical bullet that will solve the problem of violence in society. But can it help? Based on these findings, we firmly believe that it can, and that we should start acting based on the new knowledge we have,” pointed in a press release Adrian Raine, co -author of the study. Despite this, the limitations that can be considered. For example, we do not know the biochemical mechanisms that could justify the casual relationship between Omega-3 consumption and the reduction of aggressiveness. In addition, according to Raine himself, analyzed studies focused mainly on short -term effects, so the task of evaluating them in the longer term is still pending. In Xataka | What food supplements really work and which are not, in a great graphic Image | Medieservice / Alesia Kozik

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