New dietary supplements to improve sleep: what should you try - Yes Global продукция

New dietary supplements to improve sleep: what should you try

Section 1: Understanding problems with sleep and the need for dietary supplements

Insomnia, or insomnia, is a common sleep disorder, characterized by difficulties with falling asleep, maintaining sleep or a sense of non -contested rest after sleep. This problem can vary from short -term stress, to chronic, which lasts months or even years. In addition to a sense of fatigue and breakdown, chronic insomnia is associated with serious health consequences, including:

Reducing cognitive functions: Insomnia negatively affects concentration, memory, ability to make decisions and general productivity.
Increased risk of cardiovascular disease: The lack of sleep is associated with high blood pressure, arrhythmia and other heart problems.
Weakening of the immune system: During sleep, the immune system is restored and strengthened. The lack of sleep weakens immune defense, making the body more susceptible to infections.
The risk of developing mental disorders: Insomnia is closely related to depression, anxiety and other mental problems. It can be a symptom of these disorders, and aggravate them.
Increased risk of accidents: Fatigue caused by a lack of sleep increases the likelihood of errors and accidents at work, driving and in everyday life.
Metabolic disorders: Insomnia can disrupt the hormonal balance that regulates appetite and metabolism, which leads to a set of weight, resistance to insulin and increased risk of type 2 diabetes.

The reasons for insomnia are numerous and diverse, including:

Stress: Excessive experiences related to work, finances, relationships or health can disrupt sleep.
Incorrect sleep habits: The irregular time of going to bed and awakening, the use of gadgets before bedtime, the consumption of caffeine or alcohol before bedtime can negatively affect sleep.
Medical conditions: Chronic pain, respiratory system disease (apnea in a dream), thyroid diseases, neurological disorders and other medical conditions can cause insomnia.
Medication: Some drugs, including antidepressants, corticosteroids and colds, can cause insomnia as a side effect.
Mental disorders: Depression, anxiety disorders, bipolar disorders and other mental disorders are often accompanied by insomnia.
Age: With age, the natural rhythm of sleep and wakefulness is changing, and older people often experience difficulties in sleep.
Change of time zones (jetlag) and work on shifts: Violation of circadian rhythms due to travel or work at night can cause insomnia.

Traditional methods of treating insomnia include:

Cognitive-behavioral therapy for insomnia (KPT): This is an effective method of treatment that helps change the negative thoughts and behavior associated with sleep, and develop healthy habits of sleep.
Medicines: Snot -free drugs can be prescribed by a doctor for short -term relief of insomnia. However, they can cause side effects and addiction.
Life change change: Regular physical exercises, healthy nutrition, rejection of caffeine and alcohol before bedtime, creating a comfortable situation for sleeping and observing the sleep and wakefulness mode can improve sleep quality.

In recent years, biologically active additives (dietary supplements) have been gaining more and more popularity as an alternative or additional means to improve sleep. Bades may contain various natural ingredients, which are believed to have soothing, relaxing or sleeping pills. It is important to note that the effectiveness and safety of dietary supplements can vary, and before their use it is necessary to consult a doctor. This is especially true for people suffering from chronic diseases or taking other drugs.

Section 2: Melatonin: sleep hormone and its role

Melatonin is a hormone produced by the pineal gland in the brain, which plays a key role in the regulation of the sleep and wakefulness cycle (circus rhythm). The production of melatonin increases in the dark, signaling the body that it is time to sleep, and decreases when exposed to light, contributing to wakefulness.

Melatonin is often used as a dietary supplement to improve sleep, especially with:

Insomnia: Melatonin can help reduce the time of falling asleep and improve the quality of sleep in people suffering from insomnia.
Syndrome of Changing Clock belts (Jetlaga): Melatonin can help synchronize the circadian rhythm after flights after a few time zones and reduce the symptoms of jetlag, such as fatigue and sleep disturbance.
Change work: Melatonin can help adapt to an irregular work schedule and improve sleep in people working in a night shift.
Sleep disorders in children: In some cases, melatonin can be used to treat sleep disorders in children, but only under the supervision of a doctor.

The dosage of melatonin can vary depending on the individual needs and recommendations of the doctor. Usually begin with a low dose (0.5-1 mg) and gradually increase it if necessary. It is important to take melatonin 30-60 minutes before bedtime.

Despite the fact that melatonin is considered relatively safe, it can cause side effects in some people, such as:

Drowsiness: Melatonin can cause drowsiness during the day, especially when taking high doses.
Headache: In some people, melatonin can cause headache.
Dizziness: Rarely melatonin can cause dizziness.
Nausea: In rare cases, melatonin can cause nausea.
Irritability: In some people, melatonin can cause irritability.
Nightmares: In rare cases, melatonin can cause nightmares.

Melatonin can interact with some drugs, such as anticoagulants, antidepressants and immunosuppressants. Therefore, before taking melatonin, you need to consult a doctor, especially if you take any medicine.

It is important to choose high -quality melatonin from reliable manufacturers in order to make sure of its purity and dosage. Some melatonin additives may contain impurities or not correspond to the declared dosage. Look for products that have undergone third -party testing for cleanliness and efficiency.

Section 3: Magnesium: Mineral for relaxation and sleep

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. It plays a key role in maintaining the normal function of muscles and nerves, regulating blood pressure and blood sugar, as well as strengthening bones.

Magnesium also plays an important role in the regulation of sleep. It helps to relax the muscles, calm the nervous system and prepare the body for sleep. Magnesium deficiency can lead to insomnia, anxiety, muscle cramps and other sleep problems.

Several studies have shown that Magnesium intake can improve the quality of sleep, especially in people with magnesium deficiency. It can help reduce the time of falling asleep, increase sleep duration and improve its depth.

There are various forms of magnesium that are available as dietary supplements:

Magnesium glycinate: This form of magnesium is well absorbed and has a calming effect. It is often recommended to improve sleep and reduce anxiety.
Magnesium citrate: This form of magnesium has a laxative effect and can be useful for people suffering from constipation. However, it can cause a stomach disorder in some people.
Magnesium oxide: This form of magnesium is poorly absorbed and can cause stomach disorder. It is not recommended to improve sleep.
Magnesium Treonate: This form of magnesium has the ability to penetrate through a hematoencephalic barrier and can have a positive effect on cognitive functions. Some studies have shown that it can improve sleep and reduce anxiety.
Magnesium sulfate (English salt): This form of magnesium is often used for baths to relax muscles and reduce stress. He can also improve sleep.

The dosage of magnesium to improve sleep can vary depending on individual needs and the form of magnesium. It is usually recommended to take 200-400 mg of magnesium before bedtime.

The side effects of magnesium are usually soft and may include:

Indigestion: Some forms of magnesium can cause stomach disorder, especially when taking high doses.
Diarrhea: Magnesium citrate can cause diarrhea.
Nausea: In rare cases, magnesium can cause nausea.

Magnesium can interact with some drugs such as antibiotics and diuretics. Therefore, before taking magnesium, you need to consult a doctor, especially if you take any medicine.

In addition to taking magnesium dietary supplements, you can increase the consumption of magnesium with food. Rich sources of magnesium are:

Dark green leafy vegetables: Spinach, cabbage, Mangold.
Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds.
Legumes: Black beans, beans, lentils.
Avocado: Avocado contains a lot of magnesium and healthy fats.
Dark chocolate: Dark chocolate contains magnesium and antioxidants.

Section 4: Valerian: a traditional plant for calming and sleep

Valerian is a medicinal plant that is traditionally used to improve sleep and reduce anxiety. Valerian root extract contains various compounds, which are believed to have soothing and relaxing properties.

Valerian can affect sleep in several ways:

Increase in the level of the GABA: GABA (gamma-aminomatic acid) is a neurotransmitter that helps to calm the nervous system and promotes sleep. Valerian can increase the level of GABA in the brain, which leads to relaxation and improvement of sleep.
Reducing the activity of the nervous system: Valerian can reduce the activity of the nervous system, reducing anxiety and stress.
Improving the quality of sleep: Studies have shown that valerian can improve sleep quality, reduce falling asleep and increase sleep duration.

Valerian is available in various forms, including:

Capsules: Valerian extract capsules are the most common form.
Tinctures: Valerian tinctures are made by insisting the root of valerian in alcohol.
Tea: Tea from Valerian can be prepared by boiling water of the root of valerian.

The dosage of valerian can vary depending on the form and individual needs. It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.

Valerian’s side effects are usually soft and may include:

Drowsiness: Valerian can cause drowsiness during the day.
Headache: In some people, valerian can cause headache.
Indigestion: In rare cases, valerian can cause stomach disorder.
Dizziness: In rare cases, valerian can cause dizziness.

Valerian can interact with some drugs such as antidepressants, antihistamines and sleeping pills. Therefore, before taking Valerian, you need to consult a doctor, especially if you take any medicine.

It is important to note that the effectiveness of valerian can vary from person to person. To some people, Valerian helps to significantly improve sleep, while it does not have any effect.

Section 5: Chamomile: soft sedative

Chamomile is a medicinal plant known for its soothing and relaxing properties. It is often used as a soft sleeping pill to improve sleep.

Chamomile contains compounds, such as apigenin, which can be associated with receptors in the brain that help relax and reduce anxiety.

Chamomile can be useful for improving sleep with:

Easy insomnia: Chamomile can help reduce the time of falling asleep and improve sleep quality in people with mild insomnia.
Anxiety: Chamomile can help reduce anxiety and stress, which can improve sleep.
Children: Chamomile is considered a safe and effective tool for improving sleep in children.

Chamomile is available in various forms, including:

Tea: Chamomile tea is the most common form.
Capsules: Capsules with chamomile extract are also available.
Tinctures: Chamomile tinctures can be used to add to drinks or take directly.

Dosage of chamomile can vary depending on the shape and individual needs. It is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. When taking capsules with chamomile extract, it is recommended to follow the instructions on the package.

The side effects of chamomile are usually soft and are rare. They can include:

Allergic reactions: In people with allergies to Ambrosia or other plants of the Astro family, an allergic reaction to chamomile may occur.
Nausea: In rare cases, chamomile can cause nausea.

Chamomile can interact with some drugs such as anticoagulants. Therefore, before taking chamomile, you need to consult a doctor, especially if you take any medicine.

Chamomile tea can be easily prepared, pouring with boiling water flowers of chamomile and insisting for 5-10 minutes. You can add honey or lemon to improve taste.

Section 6: Lavender: Aromatic therapy for sleeping

Lavender is an aromatic plant known for its soothing and relaxing properties. The aroma of lavender can reduce anxiety, reduce stress and improve sleep.

Lavender can affect sleep in several ways:

Activation of the parasympathetic nervous system: The aroma of lavender can activate the parasympathetic nervous system, which is responsible for relaxation and rest.
Reducing the level of cortisol: Cortisol is a stress hormone that can disturb a dream. The aroma of lavender can reduce the level of cortisol, which leads to an improvement in sleep.
Increase alpha waves in the brain: Alpha waves are a type of brain activity associated with relaxation and meditation. The aroma of lavender can increase alpha waves in the brain, which leads to relaxation and improvement of sleep.

Lavender can be used to improve sleep in various ways:

Lavender essential oil: Lavender essential oil can be used in aromadiffusor, added to a bath or applied to a pillow.
Lavender pillows: Laveng pillows contain dried lavender flowers and can be used to create a soothing atmosphere before bedtime.
Lavender spray for pillows: The lavender spray can be sprayed onto the pillow before bedtime.
Lavender tea: Lavender tea can be prepared, with boiling water, lavender flowers and insisting for 5-10 minutes.

The dosage of lavender is not required, since it is used mainly as aromatherapy. When using lavender essential oil, it is important to dilute it with basic oil, such as coconut or olive oil, before applying to the skin.

Side effects of lavender are usually soft and are rare. They can include:

Allergic reactions: Some people may have an allergic reaction to lavender.
Skin irritation: When applying undiluted essential oil of lavender, irritation may occur on the skin.

Lavender can interact with some drugs such as sedatives. Therefore, before using lavender, you need to consult a doctor, especially if you take any medicine.

When choosing the essential oil of lavender, it is important to choose a quality product from a reliable manufacturer. Look for essential oils that have passed third -party testing for cleanliness and efficiency.

Section 7: Glycin: Amino acid to improve sleep quality

Glycine is an amino acid that plays an important role in the functioning of the nervous system. It can also improve sleep quality.

Glycine can affect sleep in several ways:

Reduced body temperature: Glycine can reduce body temperature, which contributes to sleep.
Increase in serotonin levels: Serotonin is a neurotransmitter who plays a role in the regulation of mood and sleep. Glycine can increase the level of serotonin, which leads to an improvement in sleep.
Improving the quality of sleep: Studies have shown that glycine can improve sleep quality, reduce falling asleep and increase sleep duration.

Glycine is available as a dietary supplement in the form of capsules or powder.

The dosage of glycine to improve sleep is usually 3 grams, which are taken 30-60 minutes before bedtime.

Side effects of glycine are usually soft and are rare. They can include:

Indigestion: In rare cases, glycine can cause stomach disorder.

Glycine is considered safe for most people, but before taking it, you need to consult a doctor, especially if you suffer from any diseases or take medications.

Glycine is also contained in food, such as meat, fish, dairy products and legumes. However, in order to get a dose of glycine necessary to improve sleep, it is usually required to take dietary supplements.

Section 8: L-theanine: amino acid for relaxation without drowsiness

L-theanine is an amino acid that is contained in tea. It has soothing and relaxing properties, but does not cause drowsiness.

L-theanine can affect sleep in several ways:

Increase alpha waves in the brain: L-theanine can increase alpha waves in the brain, which leads to relaxation and reduction of anxiety.
Reducing the level of cortisol: L-theanine can reduce the level of cortisol, which leads to a decrease in stress and improving sleep.
Improving the quality of sleep: Studies have shown that L-theanine can improve the quality of sleep, especially in people with anxiety.

L-theanine is available as a dietary supplement in the form of capsules or tablets.

The dosage of L-theanine to improve sleep is usually 100-200 mg, which are taken 30-60 minutes before bedtime.

Side effects of L-theanine is usually soft and are rare. They can include:

Headache: In rare cases, L-theanine can cause headache.
Indigestion: In rare cases, L-theanine can cause stomach disorder.

L-theanine is considered safe for most people, but before taking it, you need to consult a doctor, especially if you suffer from any diseases or take medications.

L-theanine can also be obtained using tea, especially green tea. However, in order to get a dose of L-theanine necessary to improve sleep, it is usually required to take dietary supplements.

Section 9: Gaba (GABA): Neurotransmitter to calm

GABA (gamma-aminomatic acid) is a neurotransmitter that plays an important role in calming the nervous system and reducing anxiety. It acts as a natural tranquilizer in the brain.

Gaba can affect sleep in several ways:

Reducing the activity of the nervous system: Gaba can reduce the activity of the nervous system, reducing anxiety and stress.
Improving the quality of sleep: Studies have shown that Gaba can improve sleep quality, reduce falling asleep and increase sleep duration.

Gaba is available as a dietary supplement in the form of capsules or powder.

Gaba dosage to improve sleep can vary, but usually 500-750 mg, which are taken 30-60 minutes before bedtime.

Gaba’s effectiveness as a dietary supplement to improve sleep is controversial, since there are doubts that Gaba can effectively penetrate the hematoencephalic barrier and reach sufficiently enough brain. However, some studies show that Gaba can have a positive impact on sleep, especially in combination with other ingredients such as L-theanine and melatonin.

Gaba side effects are usually soft and are rare. They can include:

Drowsiness: Gaba can cause drowsiness during the day.
Dizziness: In rare cases, Gaba can cause dizziness.

Gaba can interact with some drugs such as sedatives. Therefore, before taking Gaba, you need to consult a doctor, especially if you take any medicine.

Section 10: 5-HTP: predecessor serotonin and melatonin

5-HTP (5-hydroxyryptophan) is an amino acid that is the predecessor of serotonin and melatonin. Serotonin plays a role in the regulation of mood and sleep, and melatonin is a sleep hormone.

5-HTP can affect sleep in several ways:

Increase in serotonin levels: 5-HTP can increase the level of serotonin in the brain, which leads to an improvement in mood and sleep.
Increase in the level of melatonin: 5-HTP can increase the level of melatonin in the brain, which leads to improving sleep.

5-HTP is available as a dietary supplement in the form of capsules or tablets.

The 5-HTP dosage to improve sleep is usually 50-100 mg, which are taken 30-60 minutes before bedtime.

The side effects of 5-HTP can be more pronounced than other dietary supplements for sleeping, and may include:

Nausea: 5-HTP can cause nausea in some people.
Indigestion: 5-HTP can cause stomach disorder.
Headache: 5-HTP can cause headache.
Anxiety: In rare cases, 5-HTP can cause concern.
Serotonin syndrome: In rare cases, especially when taking high doses or in combination with other drugs that affect the level of serotonin, 5-HTP can cause serotonin syndrome, which is a serious condition.

5-HTP can interact with many drugs, especially with antidepressants. Therefore, before taking 5-HTP, you need to consult a doctor, especially if you take any medicine. People with depression or other mental disorders should use 5-HTP only under the supervision of a doctor.

Section 11: Triptophan: Amino acid necessary for the synthesis of serotonin

Triptofan is an indispensable amino acid that is the precursor of serotonin. The body cannot synthesize tripophanes independently, so it must be obtained from food or dietary supplements.

Triptofan can affect sleep in several ways:

Increase in serotonin levels: Triptophanes is converted into serotonin in the brain, which can improve mood and sleep.
Increase in the level of melatonin: Serotonin is the predecessor of melatonin, so an increase in the level of serotonin can also lead to an increase in the level of melatonin.

Triptofan is available as a dietary supplement in the form of capsules or tablets.

The dosage of a tripophan for improving sleep is usually 500-1000 mg, which are taken 30-60 minutes before bedtime.

Triptofan is considered relatively safe, but can cause side effects in some people, such as:

Nausea: Tryptophan can cause nausea.
Indigestion: Triptophanes can cause stomach disorder.
Headache: Triptophanes can cause headache.
Drowsiness: Triptophanes can cause drowsiness during the day.

Triptophanes can interact with some drugs, especially with antidepressants. Therefore, before taking a tripophane, you need to consult a doctor, especially if you take any medicine.

Triptophanes are also contained in food, such as turkey, chicken, fish, dairy products, nuts and seeds. However, in order to get a dose of tripophanes necessary to improve sleep, it is usually required to take dietary supplements.

Section 12: Complex dietary supplements for sleeping: a combination of ingredients for a synergistic effect

Many manufacturers offer complex dietary supplements for sleeping, which contain a combination of various ingredients, such as melatonin, magnesium, valerian, chamomile, L-theanine and others. The idea is that the combination of various ingredients can have a synergistic effect and improve sleep more efficiently than individual ingredients.

Advantages of complex dietary supplements for sleeping:

Synergetic effect: The combination of various ingredients can enhance their action and improve sleep.
Convenience: Instead of taking several separate dietary supplements, you can accept one integrated product.

Disadvantages of complex dietary supplements for sleeping:

The difficulty of determining the optimal dosage: It is difficult to determine the optimal dosage of each ingredient in a complex product.
The risk of unwanted interactions: Some ingredients can interact with each other and cause undesirable side effects.
Higher price: Complex dietary supplements are usually more expensive than individual ingredients.

When choosing a complex dietary diet, it is important to consider:

Composition: Study the composition of the product and make sure that it contains ingredients that, as proven, improve sleep.
Dosage: Make sure that the dosage of each ingredient is effective and safe.
The manufacturer: Choose products from reliable manufacturers who have passed third -party testing for cleanliness and efficiency.
Reviews: Read the reviews of other users to find out about their experience of using the product.
Consultation with a doctor: Before taking a complex dietary supplement for sleeping, you need to consult a doctor, especially if you suffer from any disease or take medications.

Section 13: Other dietary supplements and methods for improving sleep

In addition to the dietary supplements listed above, there are other natural means and methods that can help improve sleep:

Melissa: Melissa is a grass that has soothing and relaxing properties. It can be used as tea or added to a bath.
Passiflora: Passiflora is grass that can help reduce anxiety and improve sleep. It is available as tea, tincture or capsules.
Hops: Hops are a plant that is used to cook beer. It also has soothing and sleeping pills. Hops can be used as tea or added to the pillow.
St. John’s wort: St. John’s wort is a grass that is traditionally used to treat depression. However, it can also improve sleep. St. John’s wort can interact with many drugs, so before taking it, you need to consult a doctor.
Virosis Laktuka (wild brass): It has a mild sedative effect.
Cedar lifting: It can have a calming effect on the nervous system.
Ayurvedic herbs: Ashvaganda, Brahmi and other Ayurvedic herbs are traditionally used to improve sleep and reduce stress.
Warm bath before bedtime: A warm bath can help relax the muscles and prepare the body for sleep.
Meditation and yoga: Meditation and yoga can help reduce stress and anxiety, which can improve sleep.
Acupuncture: Acupuncture is a method of traditional Chinese medicine that can help improve sleep.
State therapy: Light therapy can help synchronize the circadian rhythm and improve sleep. It is especially useful for people working on shifts or suffering from the shift of time zones.

Section 14: The importance of proper sleep hygiene

Regardless of what dietary supplements you use to improve sleep, it is important to follow the rules of sleep hygiene. Sleep hygiene is a set of habits and practices that contribute to healthy sleep.

Basic rules of sleep hygiene:

Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
Create a comfortable sleeping atmosphere: Make sure your bedroom is dark, quiet and cool.
Avoid the use of gadgets before going to bed: The blue light from the screens of gadgets can suppress the production of melatonin and break the dream.
Limit the consumption of caffeine and alcohol: Caffeine and alcohol can violate sleep, especially if they use them before bedtime.
Regularly engage in physical exercises: Physical exercises can improve sleep, but do not do them immediately before bedtime.
Avoid heavy food before bedtime: Heavy food can break the dream.
Relax before going to bed: Take a warm bath, read a book or listen to music.
Do not force yourself to sleep: If you cannot fall asleep for 20 minutes, get up and take care of something relaxing until you feel drowsiness.
Avoid daytime sleep: Daytime sleep can break the night sleep.
Consult a doctor: If you have chronic sleep problems, consult a doctor for examination and treatment.

Compliance with sleep hygiene rules can help improve sleep quality and reduce the need for dietary supplements.

Section 15: Bad safety and consultation with a doctor

It is important to remember that dietary supplements are not adjusted as strictly as drugs.

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