Dietary supplement to improve sleep quality in men

Dietary supplement to improve sleep quality in men: a complete review and choice of choice

Section 1: Understanding of sleep problems in men and their reasons

Sleep is a fundamental physiological need necessary for restoring the body, maintaining cognitive functions and overall health. Sleep disturbances, such as insomnia (insomnia), sleep apnea and restless legs syndrome, can have a significant negative effect on the physical and mental well -being of men. These problems can appear in the form of daytime drowsiness, reducing concentration of attention, irritability, memory deterioration, weakening of the immune system and increased risk of chronic diseases, including cardiovascular diseases, diabetes and depression.

1.1 The prevalence of sleep disorders in men:

Statistics show that men as a whole are less likely to seek help about sleep problems than women, but this does not mean that they are less susceptible to these disorders. In fact, some studies indicate a higher prevalence of sleep apnea in men, especially with age. Insomnia is also a common problem that affects a significant part of the male population, and its frequency increases with age and in the presence of concomitant diseases.

1.2 Factors affecting the quality of sleep in men:

Many factors can affect the quality of sleep in men. These factors can be divided into several categories:

• Age: With age, the structure of sleep changes, the amount of deep sleep decreases and the frequency of night awakening increases. A decrease in the level of melatonin, a hormone regulating the sleeping cycle, also occurs with age.
• Hormonal changes: A decrease in testosterone level, which is observed with age or with certain health conditions, can negatively affect sleep. Testosterone plays a role in the regulation of circadian rhythms and can affect the structure of sleep.
• Life: An unhealthy lifestyle, including improper nutrition, lack of physical activity, alcohol abuse and smoking, can significantly worsen the quality of sleep. Regular use of caffeine or energy drinks, especially in the afternoon, can also break sleep.
• Stress and anxiety: An increased level of stress and anxiety associated with work, finances, relationships or other problems can lead to insomnia and other sleep disturbances. Chronic stress can disrupt the hormonal balance and aggravate problems with sleep.
• Medical conditions: A number of medical states, such as chronic pain, diseases of the prostate gland (for example, benign prostate hyperplasia, causing frequent night urination), cardiovascular diseases, respiratory diseases (for example, chronic obstructive diseases of the lungs – COPD) and neurological disorders (for example, Parkinson’s disease), can violate sleep.
• Medicines: Some drugs, such as beta-blockers, antidepressants, corticosteroids and diuretics, can have side effects that affect sleep.
• Apna of sleep: This condition, characterized by periodic respiratory arrest during sleep, leads to sleep fragmentation, a decrease in the level of oxygen in the blood and increased risk of cardiovascular diseases. Apna of sleep is often not diagnosed, especially in men.
• Restless legs syndrome (SBN): This is a neurological disorder, causing unpleasant sensations in the legs and an irresistible desire to move them, especially at rest, which makes it difficult to fall asleep and maintaining sleep.
• Work Mutary: The work in shift violates the natural cycle of sleeping, leading to chronic fatigue, insomnia and other health problems.
• Adverse conditions for sleep: Noise, light, an uncomfortable mattress or pillow, as well as the inappropriate temperature in the bedroom can negatively affect the quality of sleep.

1.3 The consequences of poor sleep for the health of men:

The lack of quality sleep can have serious consequences for the health of men:

• Reducing cognitive functions: Memory deterioration, concentration of attention and ability to make decisions.
• Increased risk of cardiovascular disease: High blood pressure, stroke, myocardial infarction.
• Type 2 diabetes development: Violation of the regulation of blood sugar.
• Weakening of the immune system: Increased susceptibility to infections.
• Weight gain and obesity: Violation of hormonal regulation of appetite and metabolism.
• Erectile dysfunction: Violation of normal sexual function.
• Depression and anxiety: Increased risk of developing mental disorders.
• Reducing performance and increased risk of accidents: Deterioration of concentration of attention and coordination of movements.

Section 2: Overview of dietary supplements used to improve sleep in men

Bades (biologically active additives) are often used by men as an addition to a healthy lifestyle to improve sleep quality. It is important to note that the effectiveness and safety of dietary supplements can vary, and before the reception, it is necessary to consult a doctor, especially if there are any diseases or other drugs.

2.1 Melatonin:

Melatonin is a hormone produced by the pineal gland, which regulates the sleeping cycle. Its level naturally increases in the evening and decreases in the morning. Melatonin additives can help with insomnia associated with violation of circadian rhythms, for example, when changing time zones (jetlag) or during operation in shifts.

• The mechanism of action: Melatonin is associated with melatonin receptors in the brain, reducing the excitability of the nervous system and contributing to the onset of sleep.
• Dosage: The dosage from 0.5 mg to 5 mg for 30-60 minutes before bedtime is usually used.
• Side effects: Headache, dizziness, drowsiness, nausea, irritability.
• Contraindications: Pregnancy, breastfeeding, autoimmune diseases, taking immunosuppressants.
• Important comments: You should start with a low dose and gradually increase it, if necessary. It is not recommended to use melatonin for a long time without consulting a doctor. Melatonin can interact with some drugs such as anticoagulants and antidepressants.

2.2 Magnesium:

Magnesium is an important mineral involved in hundreds of biochemical reactions in the body, including the regulation of the nervous system and muscle relaxation. Magnesium deficiency can contribute to insomnia and other sleep problems.

• The mechanism of action: Magnesium promotes muscle relaxation, reduces nervous excitement and supports a healthy level of melatonin. He also participates in the regulation of neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect on the brain.
• Dosage: The dosage from 200 mg to 400 mg is usually used before bedtime.
• Side effects: Diarrhea, nausea, spasms in the abdomen (especially with high doses).
• Contraindications: Renal failure, bradycardia (slow heart rhythm), some medicines for the heart.
• Important comments: Various forms of magnesium have a different degree of digestibility. Magnesium glycinate and magnesium tronate are considered well -absorbed forms. People with kidney problems should consult a doctor before taking magnesium.

2.3 Valerian:

Valerian is a medicinal plant that is traditionally used to relieve insomnia and anxiety.

• The mechanism of action: Valerian contains compounds that can affect the GABA, neurotransmitter, which promotes relaxation and sleep. It can also reduce nervous excitement and anxiety.
• Dosage: Usually, a dosage from 400 mg to 900 mg of valerian extract is used 30-60 minutes before bedtime.
• Side effects: Headache, dizziness, drowsiness, stomach disorder.
• Contraindications: Pregnancy, breastfeeding, driving a car or working with mechanisms requiring attention.
• Important comments: Valerian can cause drowsiness, therefore it is not recommended to use it before driving a car or performing tasks requiring concentration. It can interact with some drugs, such as antidepressants and sedatives.

2.4 L-theanine:

L-theanine is an amino acid that is contained in tea and has a calming and relaxing effect.

• The mechanism of action: L-theanine contributes to the development of alpha waves in the brain that are associated with a state of relaxation and concentration. He can also affect the level of GABA and other neurotransmitters that contribute to sleep.
• Dosage: The dosage from 100 mg to 200 mg is usually used before bedtime.
• Side effects: Rarely, but headache and stomach disorder are possible.
• Contraindications: Unknown.
• Important comments: L-theanine is usually well tolerated and considered safe. It can be especially useful for people experiencing anxiety or stress before bedtime.

2.5 Chamomile:

Chamomile is a grass that is traditionally used to calm and relax.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that can be associated with the receptors in the brain, contributing to relaxation and sleep. It can also reduce anxiety and inflammation.
• Dosage: Usually consumed in the form of tea (1-2 cups before bedtime) or in the form of an extract in capsules (usually 400-800 mg).
• Side effects: Rarely, but allergic reactions are possible.
• Contraindications: Allergies to plants of the family are complex (for example, ambrosia, chrysanthemums).
• Important comments: Chamomile can interact with some drugs such as anticoagulants.

2.6 glycine:

Glycine is an amino acid that plays a role in the regulation of the nervous system and can improve sleep quality.

• The mechanism of action: Glycine acts as an inhibitory neurotransmitter in the brain, contributing to relaxation and sleep. It can also reduce body temperature, which can contribute to falling asleep.
• Dosage: The dosage from 3 g is usually used before bedtime.
• Side effects: Rarely, but a disorder of stomach and nausea is possible.
• Contraindications: Unknown.
• Important comments: Glycine can interact with closapine, antipsychotic drug.

2.7 5-HTP (5-hydroxyrypthophanes):

5-HTP is an amino acid that is a predecessor of serotonin, neurotransmitter, which plays an important role in regulating mood and sleep.

• The mechanism of action: 5-HTP turns into serotonin in the brain, which can help improve mood, reduce anxiety and improve sleep. Serotonin, in turn, is the predecessor of Melatonin.
• Dosage: The dosage from 50 mg to 100 mg is usually used before bedtime.
• Side effects: Nausea, vomiting, diarrhea, spasms in the abdomen, headache.
• Contraindications: Reception of antidepressants (especially the SiOSS and IMAO), pregnancy, breastfeeding.
• Important comments: 5-HTP can interact with some drugs such as antidepressants, and can cause serotonin syndrome, a serious condition characterized by a high level of serotonin in the brain. It is not recommended to use 5-HTP without consulting a doctor.

2.8 Triptofan:

Triptofan is an indispensable amino acid, which is also the predecessor of serotonin and melatonin.

• The mechanism of action: 5-HTP is similar, but the tripophane should pass more stages of transformation in the body to turn into serotonin.
• Dosage: The dosage from 500 mg to 1000 mg is usually used before bedtime.
• Side effects: Nausea, vomiting, diarrhea, drowsiness.
• Contraindications: Reception of antidepressants (especially SIOS and IMAO), liver disease.
• Important comments: Triptophanes can interact with some drugs such as antidepressants.

2.9 combined additives:

There are also combined dietary supplements that contain a mixture of several ingredients, such as melatonin, magnesium, valerian, L-dean and chamomile. These additives can be useful for people who experience various sleep problems. It is important to carefully study the composition of combined additives and take into account possible interactions between the ingredients.

Section 3: Selection of a suitable dietary supplement to improve sleep: Guide for men

The choice of a suitable dietary supplement to improve sleep is an individual process that requires the accounting of many factors, including the causes of insomnia, health status, medications taken and possible side effects.

3.1 Determination of the cause of insomnia:

Before you start taking any dietary supplements, it is important to determine the cause of insomnia. If insomnia is caused by stress and anxiety, dietary supplements that have a calming effect can be useful, such as L-Theanine, Valerian or chamomile. If insomnia is associated with a violation of circadian rhythms, for example, when changing time zones or during operation in shifts, melatonin can be useful. If insomnia is associated with a deficiency of magnesium, magnesium can be useful. In some cases, a doctor’s consultation may be required to exclude medical causes of insomnia.

3.2 consultation with a doctor:

Before taking any dietary supplements, especially in the presence of any diseases or taking other drugs, it is necessary to consult a doctor. The doctor will be able to assess the state of health, determine the cause of insomnia and recommend the most suitable dietary supplement, given the possible risks and contraindications.

3.3 Studying the composition and quality of products:

When choosing a dietary supplement, it is important to carefully study the composition of the product and make sure of its quality. It is recommended to choose dietary supplements from well -known and reliable manufacturers who conduct independent laboratory tests of their products. Pay attention to the availability of quality certificates and the absence of harmful impurities.

3.4 Start with a low dose:

At the beginning of taking a new dietary supplement, it is recommended to start with a low dose and gradually increase it, if necessary. This will evaluate individual tolerance and avoid side effects.

3.5 Monitoring of effectiveness and side effects:

During the intake of Bad, it is important to regularly monitor its effectiveness and track any side effects. If dietary supplement does not improve sleep or causes side effects, you should stop taking it and consult a doctor.

3.6 Complex approach to improving sleep:

Bades can be a useful addition to a healthy lifestyle, but they are not a replacement for healthy habits. To improve sleep quality, it is recommended to adhere to the following recommendations:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Comfortable sleeping: Provide a quiet, dark and cool bedroom.
• Limiting the use of caffeine and alcohol: Avoid the use of caffeine and alcohol in the afternoon.
• Regular physical activity: To engage in physical exercises regularly, but to avoid intense training before bedtime.
• Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.
• Relaxation techniques: Practice relaxation techniques, such as meditation, yoga or deep breath, before bedtime.
• State therapy: Use light therapy in the morning to regulate circadian rhythms.

3.7 Special recommendations for men:

In addition to general recommendations for improving sleep, men should take into account the following factors:

• Checking for Apnao sleep: If you snore, experience daytime drowsiness or suffer from increased blood pressure, you need to undergo an examination on the apnea of ​​sleep.
• Testosterone level control: The low level of testosterone can affect sleep. In the presence of symptoms of testosterone deficiency, consult a doctor for examination and treatment.
• Stress management: Learn to effectively manage stress using relaxation techniques, physical exercises or consultations with a specialist.
• Avoid overeating before bedtime: Dinner should be easy and not contain a large amount of oily or spicy food.
• Reducing alcohol use: Alcohol can cause drowsiness, but it violates the structure of sleep and leads to frequent night awakening.

Section 4: New research and prospects in the field of dietary supplement to improve sleep

Scientific research in the field of dietary supplements to improve sleep continues, and new promising compounds and approaches appear.

4.1 Study of new ingredients:

Research is aimed at studying new plant extracts, amino acids and other compounds that can have sleeping pills and sedative effects.

4.2 personalized approach:

Personalized approaches to the choice of dietary supplement are developed to improve sleep, taking into account genetic characteristics, biochemical parameters and human lifestyle.

4.3 Development of new forms of release:

New forms of producing dietary supplements, such as hyoid tablets, sprays and transdermal plasters, which provide faster and more efficient absorption of active ingredients.

4.4 Study of long -term safety and efficiency:

Long -term research is carried out to assess the safety and efficiency of dietary supplement to improve sleep with prolonged use.

Section 5: Important warnings and recommendations

• Do not replace medical treatment with dietary supplements: Bades are not replaced by medical treatment and should not be used to treat serious sleep disorders.
• Tell your doctor about the admission of dietary supplements: It is important to inform your doctor about all the dietary supplements in order to avoid possible interactions with drugs.
• Be careful with the purchase of dietary supplements online: Buy dietary supplements only from reliable sellers and make sure of their quality.
• Observe the dosage: Do not exceed the recommended dosage of dietary supplements.
• Stop taking dietary supplement when side effects appear: When any side effects appear, you should stop taking the dietary supplement and consult a doctor.

In conclusion, dietary supplements can be a useful addition to a healthy lifestyle to improve sleep quality in men. However, it is important to remember that they are not a panacea and should not be used to treat serious sleep disturbances. Before taking any dietary supplements, it is necessary to consult a doctor and take into account all possible risks and contraindications. The combination of a healthy lifestyle, proper nutrition, regular physical activity and, if necessary, taking dietary supplements, can help men improve the quality of sleep and the general state of health.