Dad for sleep: is it worth buying

Dad for sleep: is it worth buying? Analysis of efficiency, safety and alternatives

I. Disorders of sleep: prevalence, causes and consequences

Sleep disturbances, including insomnia (insomnia), circadian rhythm disorders, obstructive sleep apnea syndrome (SOAS), restless legs syndrome (SBN), and narcolepsy, affect a significant part of the world’s population. Statistics vary depending on the country and research methodology, but in general, from 30% to 45% of the adult population periodically experience difficulties with sleep, and chronic insomnia affects about 10-15%.

1.1. Factors contributing to sleep disturbances:

• Psychological factors: Stress, anxiety, depression, post -traumatic stress disorder (PTSR) are one of the most common causes of sleep disturbances. Excessive anxiety about work, financial problems, personal relationships or health can lead to difficulties with falling asleep, frequent awakening at night and early awakening.
• Medical conditions: Chronic diseases, such as back pain, arthritis, heart failure, respiratory diseases (for example, asthma and chronic obstructive lung disease), gastroesophageal reflux disease (GERB) and hyperthyroidism, can negatively affect sleep. Some drugs can also cause insomnia as a side effect.
• Life lifestyle factors: Improper nutrition, consumption of caffeine and alcohol before bedtime, irregular sleep mode, lack of physical activity, smoking and prolonged use of electronic devices before bedtime can violate the normal cycle of sleep and wakefulness.
• Environment: Noise, light, high or low temperature, an uncomfortable mattress or pillow can impede the falling asleep and maintenance of sleep.
• Age: With age, the structure of sleep changes, the dream becomes more fragmented and less deep. In the elderly, chronic diseases are more common and drugs are taken that can affect sleep.
• Genetic predisposition: Some studies show that there is a genetic predisposition to some sleep disturbances, such as insomnia and restless legs syndrome.
• Circadian rhythm disorders: Replaceable work, traveling through time zones (jetlag) and irregular sleep mode can violate circus rhythms, leading to difficulties with falling asleep and wakefulness at the desired time.

1.2. The consequences of a lack of sleep:

The lack of sleep can have serious consequences for physical and mental health, as well as for the quality of life.

• Reducing cognitive functions: The lack of sleep can worsen concentration, memory, the ability to teach and make decisions. This can lead to a decrease in productivity at work or at school, as well as to increase the risk of accidents.
• Mind of mood: The lack of sleep can cause irritability, anxiety, depression and other mood problems.
• Weakening of the immune system: The lack of sleep can weaken the immune system, making a person more susceptible to infections.
• Increasing the risk of chronic diseases: The chronic lack of sleep is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes, obesity and certain types of cancer.
• Increasing the risk of accidents: The lack of sleep can lead to drowsiness behind the wheel, which increases the risk of car accidents.
• Reducing the quality of life: The lack of sleep can negatively affect personal relationships, social activity and a general feeling of well -being.

II. Dad for sleeping: review of the main ingredients and action mechanisms

Dietary supplements (biologically active additives) are products containing various ingredients, which are claimed to help improve sleep. It is important to understand that dietary supplements are not drugs and do not pass strict clinical trials as medicines. The effectiveness and safety of dietary supplements can vary depending on the ingredients, dosage, product quality and individual characteristics of the body.

2.1. Melatonin:

Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. It plays an important role in the regulation of circadian rhythms (sleep and wakefulness cycle). The level of melatonin in the blood rises in the evening, signaling the body about the occurrence of darkness and the need to prepare for sleep. With age, the production of melatonin is reduced, which can contribute to sleep disturbances.

• The mechanism of action: Melatonin is associated with melatonin receptors in the brain, which helps to reduce activity and causes drowsiness. It can also have an antioxidant and anti -inflammatory effect.
• Indications: Melatonin is often used to treat insomnia associated with violation of circadian rhythms, for example, with replaceable work or jetlag. It can also be useful for people with a delay in the phase of sleep (when a person falls asleep late and wakes up late).
• Side effects: Melatonin is usually considered safe for short -term use. Possible side effects include headache, dizziness, nausea, drowsiness during the day and irritability. It is important to note that prolonged use of melatonin can affect the natural production of the hormone by the body.
• Dosage: The dosage of melatonin varies depending on individual needs and the reaction to the drug. It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it if necessary. It is important to consult a doctor before taking melatonin.

2.2. Valerian:

Valerian is a plant whose root is traditionally used to treat anxiety and insomnia. It is believed that Valerian has a calming and sleeping pill.

• The mechanism of action: The exact mechanism of action of valerian has not been fully studied. It is assumed that valerian affects the gamma-aminoles acid (GABA)-neurotransmitter, which plays a role in reducing the activity of the nervous system and causes relaxation. Valerian can increase the level of GABA in the brain or block its decay.
• Indications: Valerian is used to alleviate the symptoms of anxiety, nervous tension and insomnia. It can be useful for people who have difficulty falling asleep or frequent awakening at night.
• Side effects: Valerian is usually considered safe for most people. Possible side effects include headache, dizziness, stomach disorder and drowsiness during the day. Valerian can strengthen the effect of other sedatives and alcohol.
• Dosage: The dosage of valerian varies depending on the form of release (root, extract, tincture) and individual needs. It is usually recommended to take valerian 30-60 minutes before bedtime.

2.3. Chamomile:

Chamomile is a plant whose flowers are used to make tea with a soothing and sleeping pill.

• The mechanism of action: Chamomile contains an apigenin – an antioxidant that binds to the receptors of benzodiazepines in the brain. Benzodiazepines are medicines that have a calming and sleeping pill. Apigenin can have a similar effect, but to a lesser extent.
• Indications: Chamomile is used to alleviate the symptoms of anxiety, nervous tension and insomnia. It can be useful for people who have difficulty falling asleep or frequent awakening at night.
• Side effects: Chamomile is usually considered safe for most people. Possible side effects include allergic reactions, especially in people with allergies to other plants of the Astro family (for example, ambrosia, chrysanthemum, calendula). In rare cases, chamomile can cause drowsiness during the day.
• Dosage: Chamomile is usually consumed in the form of tea. For the preparation of tea, it is recommended to brew 1-2 teaspoons of dried chamomile flowers in a cup of hot water for 5-10 minutes.

2.4. L-theanine:

L-theanine is an amino acid that is contained in tea (especially in green tea). It is believed that L-theanine has a calming and relaxing effect without causing drowsiness.

• The mechanism of action: L-theanine can influence the level of neurotransmitters in the brain, such as GABA, Dopamine and Serotonin. It can also increase the level of alpha waves in the brain that are associated with relaxation and calm.
• Indications: L-theanine is used to alleviate the symptoms of anxiety, stress and improve concentration. It can be useful for people who experience difficulties with relaxation before bedtime.
• Side effects: L-theanine is usually considered safe for most people. Possible side effects are rare and can include headache and stomach.
• Dosage: The dosage of L-theanine varies depending on individual needs and the reaction to the drug. It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.

2.5. Magnesium:

Magnesium is a mineral that plays an important role in many body functions, including the regulation of the nervous system and muscle function. Magnesium deficiency can contribute to sleep disturbances.

• The mechanism of action: Magnesium helps regulate the production of melatonin and GABA, which helps to relax and improve sleep. It can also reduce muscle tension and convulsions that can interfere with sleep.
• Indications: Magnesium is used to alleviate the symptoms of insomnia associated with magnesium deficiency, nervous stress and muscle seizures.
• Side effects: High doses of magnesium can cause diarrhea, nausea and cramps in the abdomen. People with kidney diseases should consult a doctor before taking magnesium.
• Dosage: The dosage of magnesium varies depending on individual needs and form of magnesium. It is usually recommended to take 200-400 mg of magnesium before bedtime.

2.6. Other ingredients:

• Triptofan: Amino acid, which is the predecessor of serotonin and melatonin.
• Gaba (Gaba): Neurotransmitter, which has a calming effect.
• Passiflora: A plant that is traditionally used to treat anxiety and insomnia.
• Lemon balm (lemon balm): A plant that has a calming and relaxing effect.
• Hops: A plant that is traditionally used to treat insomnia and anxiety.

III. Sleep dietary supplements: scientific evidence and clinical research

The effectiveness of dietary supplements for sleeping is the subject of discussions and research. It is important to critically evaluate information about dietary supplements and take into account that the results of research can be contradictory.

3.1. Melatonin:

Numerous studies have shown that melatonin can be effective for the treatment of insomnia associated with a violation of circadian rhythms, for example, with replaceable work or jetlag. He can also reduce the time of falling asleep and increase the duration of sleep in people with insomnia. However, the effectiveness of melatonin in chronic insomnia can be less pronounced.

• Research:
  • A meta-analysis published in the Journal of Clinical Sleep Medicine found that melatonin significantly reduced sleep latency (the time it takes to fall asleep) and increased total sleep time.
  • A study published in Sleep Medicine Reviews concluded that melatonin is effective for treating jet lag and shift work sleep disorder.

3.2. Valerian:

The results of valerian efficiency studies with insomnia are contradictory. Some studies show that valerian can improve the quality of sleep and reduce the time of falling asleep, while other studies have not revealed significant differences between valerian and placebo.

• Research:
  • A meta-analysis published in the American Journal of Medicine found that valerian may improve sleep quality, but the evidence is not conclusive.
  • A review published in the Cochrane Database of Systematic Reviews concluded that the evidence for the effectiveness of valerian for insomnia is limited and inconsistent.

3.3. Chamomile:

Some studies have shown that chamomile can improve sleep quality and reduce anxiety symptoms. However, additional studies are needed to confirm these results.

• Research:
  • A study published in the Journal of Advanced Nursing found that chamomile tea improved sleep quality in elderly people.
  • A study published in the Alternative Therapies in Health and Medicine found that chamomile extract reduced symptoms of anxiety.

3.4. L-theanine:

Studies have shown that L-theanine can reduce stress and anxiety, which can help improve sleep. However, additional studies are needed to evaluate the effectiveness of L-theanine with insomnia.

• Research:
  • A study published in the Journal of Physiological Anthropology found that L-Theanine reduced stress responses and improved sleep quality.
  • A review published in the Journal of the American College of Nutrition concluded that L-Theanine may have benefits for anxiety and sleep.

3.5. Magnesium:

Some studies have shown that magnesium can improve sleep in people with magnesium deficiency. However, additional studies are needed to assess the effectiveness of magnesium with insomnia in a common population.

• Research:
  • A study published in the Journal of Research in Medical Sciences found that magnesium supplementation improved sleep quality in elderly people with insomnia.
  • A review published in the Nutrition Reviews concluded that magnesium may have benefits for sleep, especially in individuals with magnesium deficiency.

3.6. General conclusions about the effectiveness of dietary supplements:

• The effectiveness of sleep dietary supplements varies depending on the ingredients, dosage, product quality and individual characteristics of the body.
• Some dietary supplements, such as melatonin, can be effective for the treatment of insomnia associated with violation of circadian rhythms.
• Other dietary supplements, such as Valerian, chamomile, L-theanine and magnesium, can have a calming and relaxing effect, but evidence of their effectiveness in insomnia is limited.
• It is important to consider that dietary supplements are not drugs and do not pass strict clinical trials as medicines.
• Before you start taking dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.

IV. Safety safety for sleeping: risks, side effects and interaction

Safety safety for sleeping is an important aspect that must be taken into account before their use. Although dietary supplements are usually considered safe for most people, they can cause side effects and interact with other drugs.

4.1. Side effects:

As indicated in previous sections, each ingredient in dietary supplements for sleep can cause certain side effects. Some of the most common side effects include:

• Headache
• Dizziness
• Nausea
• Indigestion
• Drowsiness during the day
• Allergic reactions

It is important to carefully read the instructions for dietary supplements and monitor your condition after their reception. If you experience any side effects, stop using dietary supplements and consult a doctor.

4.2. Interactions with drugs:

Bades can interact with other medicines that you take. Some of the most common interactions include:

• Strengthening the action of sedatives and alcohol: Some dietary supplements, such as valerian and chamomile, can strengthen the effect of sedatives and alcohol, which can lead to excessive drowsiness and impaired coordination.
• Changing the effectiveness of drugs affecting blood coagulation: Some dietary supplements, such as valerian and garlic, can affect blood coagulation, which can change the effectiveness of drugs such as warfarin and aspirin.
• The effect on the metabolism of drugs in the liver: Some dietary supplements can affect the metabolism of drugs in the liver, which can change their concentration in the blood and, therefore, their effectiveness or toxicity.

Before taking the dietary supplements for sleeping, it is necessary to inform your doctor about all the drugs and additives that you take in order to avoid possible interactions.

4.3. Risks associated with the quality of dietary supplements:

Since dietary supplements are not regulated as strictly as medicines, there is a risk of acquiring low -quality products containing incorrect dosage of ingredients, impurities or even hazardous substances.

• Inaccurate dosages: The content of the ingredients in dietary supplements may not correspond to the information indicated on the label.
• Impurities: Bades may contain impurities such as heavy metals, pesticides or bacteria.
• Illegal ingredients: Some dietary supplements may contain illegal ingredients, such as synthetic analogues of drugs that were not approved for use.

To reduce the risk of acquiring a poor -quality dietary supplement, choose products of well -known manufacturers who adhere to quality standards and undergo independent testing.

4.4. Special warnings:

• Pregnancy and breastfeeding: The safety of dietary supplements for sleeping during pregnancy and breastfeeding has not been established. Women who are in this state should avoid taking dietary supplements for sleeping or consult a doctor before using them.
• Children: Dad for sleeping is not recommended for children without consulting a doctor.
• Liver and kidney diseases: People with liver and kidneys should consult a doctor before taking dietary supplements for sleeping, as some ingredients can provide an additional load on these organs.
• Allergies: People with allergies to certain plants or substances should avoid taking dietary supplements containing these ingredients.

V. Alternatives of Badam for sleeping: non -drug methods for improving sleep

Before resorting to the use of dietary supplements for sleeping, it is recommended to try non -drug methods for improving sleep, which can be effective for most people.

5.1. Sleep hygiene:

Sleep hygiene is a set of rules and habits that contribute to improving sleep.

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Comfortable sleeping: Provide the darkness, silence and cool in the bedroom. Use dense curtains, bears or white noise to create optimal conditions for sleeping.
• Convenient mattress and pillow: Select a mattress and a pillow that support the correct position of the body and provide a comfortable dream.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can violate sleep, so avoid their use a few hours before bedtime.
• Do not eat heavy food before bedtime: Heavy food can complicate falling asleep and cause stomach disorder.
• Regular physical activity: Physical activity can improve sleep, but avoid intense training before going to bed.
• Avoid using electronic devices before bedtime: Light radiated by the screens of electronic devices can suppress the production of melatonin and impede the falling asleep.
• Relaxing rituals before bedtime: Create relaxing rituals before bedtime, such as a warm bath, reading a book or meditation.

5.2. Cognitive-behavioral therapy for insomnia (KPT):

KPT B is a type of psychotherapy that is aimed at changing negative thoughts and behavior associated with insomnia. KPT B is considered a gold standard for the treatment of chronic insomnia.

• KPT-B:
  • Control of incentives: Limiting the time spent in bed, only sleep and sex. If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.
  • Sleep restriction: Limiting the time spent in bed to the amount of time you usually sleep.
  • Cognitive therapy: Changing negative thoughts and beliefs about sleep.
  • Relaxation techniques: Teaching relaxation techniques, such as progressive muscle relaxation, diaphragmatic breathing and meditation.

5.3. Other methods:

• Meditation and awareness: Meditation and awareness can help reduce stress and anxiety, which can help improve sleep.
• Yoga and Tai-Chi: Yoga and Tai-chi can help relax the body and mind, which can improve sleep.
• Acupuncture: Some studies have shown that acupuncture can be effective for treating insomnia.
• State therapy: Light therapy can be useful for the treatment of insomnia associated with a violation of circadian rhythms.

VI. When to see a doctor:

If you have chronic insomnia or other sleep disturbances that do not improve after the use of non -drug methods, it is important to consult a doctor for diagnosis and treatment. The doctor may exclude the medical causes of insomnia, prescribe medicines or direct you to a dream specialist.

You should consult a doctor if:

• You have difficulty sleeping for several weeks or months.
• Insomnia affects your daytime activity, mood and quality of life.
• You suspect that insomnia is associated with any medical condition.
• You snore loudly or experience breathing stops in a dream.
• You feel strong drowsiness during the day.
• You experience restless legs syndrome.
• You want to start taking medications for insomnia.

VII. Conclusion: a balanced approach to the use of dietary supplements for sleeping

Dietary dietary supplements can be useful for some people who have difficulty sleeping. However, it is important to approach their use with caution and take into account possible risks and side effects. Before resorting to the use of dietary supplements, it is recommended to try non-drug methods for improving sleep, such as sleep hygiene and KPT. If you have chronic insomnia or other sleep disturbances, it is important to consult a doctor for diagnosis and treatment.