How dietary supplement affect the quality of sleep: full guide
Chapter 1: Sleep – the basis of health and well -being
Sleep is a fundamental need for the human body, comparable to food and water. Insufficient or poor -quality sleep has a cascading negative effect on physical and mental health, affecting a wide range of functions, from cognitive abilities to the immune system.
1.1 circus rhythms: Conductors of the inner watchmaker
The quality of sleep is closely associated with circadian rhythms-internal biological clocks that regulate cyclic changes in the body for a 24-hour period. These rhythms affect the production of hormones, body temperature, blood pressure and other physiological processes, determining our drowsiness and vigor. Violation of circadian rhythms caused by a change in time zones (Jetlag), a reflective work or an irregular sleep mode, can lead to insomnia and other sleep disturbances.
1.2 Sleep phases: Night rest architecture
The dream consists of several phases that are repeated cyclically throughout the night. These phases are divided into two main categories: slow sleep (nrem) and quick sleep (rem).
- NREM (Non-Rapid Eye Movement) сон: Includes three stages: N1 (nap), N2 (light sleep) and n3 (deep sleep). Stage N3, also known as Delta-SOS, is the most restored phase of sleep, during which tissue restoration, strengthening the immune system and memory consolidation occurs.
- REM (Rapid Eye Movement) сон: It is characterized by quick eye movements, increased brain activity and dreams. This phase is important for cognitive functions, training and emotional regulation.
The optimal quality of sleep implies a sufficient amount of time spent in each of these phases, as well as a smooth transition between them.
1.3 Factors affecting the quality of sleep:
The quality of sleep is influenced by many factors, both internal and external.
- Internal factors: Age, genetic predisposition, hormonal background, mental state (stress, anxiety, depression), chronic diseases.
- External factors: The environment (noise, light, temperature), diet (consumption of caffeine and alcohol before bedtime), physical activity, daily regimen, drugs.
Understanding these factors is necessary to develop effective strategies for improving the quality of sleep, including using biologically active additives (BADs).
Chapter 2: The role of dietary supplement in sleep regulation
Biologically active additives (dietary supplements) are concentrated sources of biologically active substances designed to supplement the diet. Some dietary supplements can have a positive effect on the quality of sleep, acting on various mechanisms that regulate sleep and wakefulness.
2.1 Melatonin: Sleep hormone and circus regulator
Melatonin is a hormone produced by the pineal gland in the brain, which plays a key role in the regulation of circadian rhythms and sleep. The production of melatonin increases in the dark, contributing to the drowsiness and preparation of the body for sleep.
- The mechanism of action: Melatonin is associated with receptors in the brain, reducing activity and contributing to relaxation. It also regulates body temperature and other physiological processes necessary for sleeping.
- Application: Melatonin additives are often used to facilitate falling asleep, reduce time before sleeping, improving the quality of sleep and softening the symptoms of jetlag.
- Dosage: The dosage of melatonin varies depending on individual needs, but usually ranges from 0.5 to 5 mg, taken 30-60 minutes before bedtime.
- Side effects: In rare cases, side effects can occur, such as headache, dizziness, nausea and drowsiness during the day. Before use, it is recommended to consult a doctor.
2.2 magnesium: Mineral of relaxation and sleep
Magnesium is an important mineral involved in many physiological processes, including the regulation of the nervous system, muscle function and stress level. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps that can violate sleep.
- The mechanism of action: Magnesium promotes muscle relaxation, reduces the excitability of the nervous system and regulates the production of melatonin. He also participates in the regulation of the level of cortisol, stress hormone, which can interfere with sleep.
- Application: Magnesium additives can help improve the quality of sleep, especially in people with a deficiency of magnesium, suffering from anxiety, muscle seizures or restless legs syndrome.
- Forms of magnesium: Various forms of magnesium have different bioavailability. The most easily digestible forms include magnesium glycinate, magnesium citrate and magnesium tronate.
- Dosage: The recommended dosage of magnesium to improve sleep is from 200 to 400 mg taken before bedtime.
- Side effects: In high doses, magnesium can cause diarrhea.
2.3 L-theanine: amino acid calm and sleep
L-theanine is an amino acid contained in tea, which has soothing and relaxing properties. It does not cause drowsiness, but helps to reduce anxiety and improve the quality of sleep.
- The mechanism of action: The L-theanine increases the level of GABA (gamma-aminomatic acid), neurotransmitter, which has a inhibitory effect on the nervous system, reducing anxiety and contributing to relaxation. It also increases alpha waves in the brain associated with a state of calm and concentration.
- Application: L-theanine supplements can help improve the quality of sleep, especially in people suffering from anxiety, stress or insomnia caused by increased excitability.
- Dosage: The recommended dosage of the L-theanine to improve sleep is from 100 to 200 mg, taken before bedtime.
- Side effects: L-theanine is usually well tolerated, and side effects rarely occur.
2.4 Valerian: herbal remedy for calm sleep
Valerian is a herbal remedy that is traditionally used to treat insomnia and anxiety. It has soothing and relaxing properties, contributing to falling asleep and improving the quality of sleep.
- The mechanism of action: Valerian contains compounds that interact with the gamut receptors in the brain, enhancing the inhibitory effect of the GABA and reducing the excitability of the nervous system.
- Application: Valerian can help improve the quality of sleep, especially in people suffering from mild and moderate insomnia.
- Forms of valerian: Valerian is available in various forms, including capsules, tablets, tinctures and tea.
- Dosage: The recommended dosage of valerian varies depending on the form of release, but usually ranges from 400 to 900 mg of valerian extract, taken 30-60 minutes before bedtime.
- Side effects: In rare cases, valerian can cause side effects, such as headache, dizziness and stomach disorder. It is not recommended to use valerian during pregnancy and breastfeeding.
2.5 chamomile: delicate relaxant for calm sleep
Chamomile is a medicinal plant known for its soothing and anti -inflammatory properties. Chamomile tea is traditionally used to improve sleep and relieve anxiety.
- The mechanism of action: Chamomile contains an Apigenin, an antioxidant that binds to the gamut receptors in the brain, having a calming and relaxing effect.
- Application: Chamomile can help improve the quality of sleep, especially in people suffering from mild insomnia, anxiety or stress.
- Chamomile forms: Chamomile is available in various forms, including tea, capsules, tablets and essential oil.
- Dosage: To improve sleep, it is recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. The dosage of chamomile in capsules and tablets varies depending on the concentration of the extract.
- Side effects: Chamomile is usually well tolerated, but some people can cause allergic reactions.
2.6 5-HTP (5-Hydroxryptophan): Precursor Serotonina and Melatonin
5-HTP is an amino acid that is a precursor of serotonin, neurotransmitter that regulates mood, appetite and sleep. Serotonin is also the predecessor of melatonin, sleep hormone.
- The mechanism of action: 5-HTP increases the production of serotonin in the brain, which can help improve mood, reduce anxiety and improve sleep quality.
- Application: 5-HTP additives can help improve the quality of sleep, especially in people suffering from depression, anxiety or insomnia associated with serotonin deficiency.
- Dosage: The recommended 5-HTP dosage to improve sleep is from 50 to 100 mg, taken before bedtime.
- Side effects: In rare cases, 5-HTP can cause side effects, such as nausea, diarrhea and headache. It is not recommended to take 5-HTP simultaneously with antidepressants.
2.7 glycine: amino acid to improve sleep structure
Glycine is an amino acid that plays an important role in the nervous system. Studies show that glycine can improve sleep quality, especially deep sleep.
- The mechanism of action: Glycine acts as an inhibitory neurotransmitter, reducing brain activity and promoting relaxation. It can also increase the duration of deep sleep and improve memory consolidation.
- Application: Glycine additives can be useful for improving the quality of sleep, especially for people who have difficulties with achieving deep sleep or suffering from daytime drowsiness.
- Dosage: The recommended dosage of glycine to improve sleep is from 3 to 5 grams taken before bedtime.
- Side effects: Glycine is usually well tolerated, and side effects are rare.
2.8 Other dietary supplements potentially affecting sleep:
- Gamk (gamma-aminobral acid): Neurotransmitter, which has a braking effect on the nervous system, contributing to relaxation and sleep.
- Triptofan: Amino acid, precursor serotonin and melatonin.
- Melissa (Lemon Balm): Herbal remedy with soothing and anti -stress properties.
- Passiflore (Passionflower): A herbal product traditionally used to treat anxiety and insomnia.
Chapter 3: Rules for taking dietary supplement to improve sleep: Safety and effectiveness
The use of dietary supplement to improve sleep requires a conscious approach and compliance with certain rules to ensure safety and efficiency.
3.1 Consultation with a doctor:
Before you start taking any dietary supplement to improve sleep, you need to consult a doctor. The doctor can evaluate your general health, identify possible causes of insomnia and determine which dietary supplements will be the most suitable and safe in your case. It is especially important to consult a doctor if you have any chronic diseases, you take drugs or pregnant/breastfeed.
3.2 Study of composition and dosage:
Carefully study the composition of dietary supplements and pay attention to the dosage of active ingredients. Make sure that the product contains ingredients that, as proved, have a positive effect on sleep. Do not exceed the recommended dosage indicated on the packaging.
3.3 Choosing quality products:
Choose a dietary supplement from well -known and trusted manufacturers who adhere to high quality and safety standards. Make sure that the product has passed the necessary checks and certification. Pay attention to the availability of quality signs and certificates of conformity.
3.4 Compliance with the reception mode:
Take dietary supplements in accordance with the recommendations indicated on the packaging. Typically, dietary supplements are recommended to improve sleep 30-60 minutes before bedtime. Compliance with the reception mode will help to ensure the maximum product efficiency.
3.5 Interaction with drugs:
Some dietary supplements can interact with drugs, enhancing or weakening their effect. Be sure to inform the doctor about all the dietary supplements that you accept to avoid undesirable interactions.
3.6 side effects:
Carefully follow your condition and mark any side effects that may occur when taking dietary supplements. If you notice any undesirable symptoms, stop taking the product and consult a doctor.
3.7 do not replace dietary supplements:
Bad is not a replacement for the full treatment of insomnia. If you suffer from serious sleep disturbances, you must consult a doctor to diagnose and prescribe the appropriate treatment. Bad can be a useful addition to basic therapy, but should not be used as a single means.
3.8 Remember an individual reaction:
The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What helps one person may not help another. Be patient and watch your condition to determine whether a specific dietary supplement suits you.
Chapter 4: Alternatives and additional strategies for improving sleep
In addition to dietary supplements, there are many other strategies that can help improve the quality of sleep.
4.1 Sleep hygiene:
Sleep hygiene is a set of rules and habits that contribute to healthy sleep.
- Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend to configure circus rhythms.
- Comfortable sleeping: Provide silence, darkness and coolness in the bedroom.
- Refusal of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Regular physical activity: Regular physical exercises can improve sleep quality, but do not play sports immediately before bedtime.
- Relaxing rituals before bedtime: Take a warm bath, read the book or listen to calm music.
- Avoid using electronic devices before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin.
4.2 Cognitive-behavioral therapy (KPT) for insomnia:
KPT is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep. KPT includes various techniques, such as stimulus control, sleep restriction and cognitive restructuring.
4.3 Stress management:
Stress and anxiety are common causes of insomnia. Relaxation, meditation, yoga and other stress management methods can help improve sleep quality.
4.4 Diet and food:
A balanced diet rich in nutrients can contribute to healthy sleep. Avoid overeating before bedtime and use foods rich in triple and magnesium.
4.5 consult a doctor:
If you suffer from chronic insomnia, despite the observance of sleep hygiene and the use of other strategies, you must consult a doctor to diagnose and prescribe the appropriate treatment.
In conclusion, dietary supplements can be a useful tool for improving the quality of sleep, but they should be used with caution and under the control of a doctor. Compliance with sleep hygiene, stress management and other strategies also play an important role in ensuring healthy and full sleep.