How dietary supplements help normalize sleep: a detailed guide
1. Understanding sleep and its violations
Sleep is the fundamental need of the body necessary for physical and mental restoration, consolidation of memory and maintaining overall health. Normal sleep is characterized by a certain duration (on average 7-9 hours for adults), regularity and alternation of various phases, including the phase of slow sleep (NREM) and the phase of quick sleep (REM). Sleep disturbances known as Inssonia can manifest itself in the form of difficulties with falling asleep, frequent awakening at night, early awakening or sensation of non -established sleep.
The causes of sleep disorders are diverse and include:
- Stress and anxiety: An increased level of cortisol and other stress hormones can complicate falling asleep and maintain a state of excitation.
- Incorrect sleep hygiene: The irregular sleep mode, the use of caffeine or alcohol before bedtime, the use of electronic devices in bed and the unfavorable situation in the bedroom negatively affect sleep.
- Medical conditions: Chronic pains, respiratory diseases (for example, apnea in a dream), hormonal imbalances (for example, menopause) and neurological disorders can cause sleep disturbances.
- Psychiatric disorders: Depression, anxiety disorders, post -traumatic stress disorder (PTSR) and other psychiatric conditions are often accompanied by sleep disorders.
- Medicines: Some drugs, such as antidepressants, stimulants and corticosteroids, can affect sleep.
- Age changes: With age, there is a decrease in the production of melatonin and a change in circadian rhythms, which can lead to a deterioration in sleep.
- Shift work: Working in a night shift or a replaced graph disrupts the natural circadian rhythm and can cause insan.
- Lack of physical activity: A sedentary lifestyle can negatively affect the quality of sleep.
- Inal meals: The use of heavy food or a large amount of sugar before bedtime can disrupt digestion and make it difficult to fall asleep.
Diagnosis of sleep disorders:
To diagnose sleep disorders, it is important to consult a doctor who can prescribe the necessary examinations, such as polysonography (sleep examination) or acting (monitoring of motor activity during sleep). A thorough analysis of the anamnesis and factors affecting sleep also plays an important role in making a diagnosis.
2. The role of dietary supplements in the normalization of sleep: Review
Biologically active additives (dietary supplements) can play an auxiliary role in normalization of sleep, especially in cases where sleep disturbances are associated with a deficiency of certain nutrients, stress or a mild form of insan. It is important to understand that dietary supplements are not a replacement for full treatment, and before their use it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs.
The main mechanisms of the action of dietary supplements that contribute to normalization of sleep include:
- Regulation of neurotransmitters: Some dietary supplements affect the level of neurotransmitters, such as serotonin, melatonin and GABA, which play a key role in the regulation of sleep and mood.
- Reducing stress levels: Adaptogens and other dietary supplements help the body adapt to stress and reduce the cortisol level, which helps to relax and improve sleep.
- Improving the quality of sleep: Some dietary supplements contribute to an increase in the duration of the deep phase of sleep, which is important for physical recovery.
- Regulation of circadian rhythms: Melatonin and other dietary supplements help restore a broken circadian rhythm, especially with replaceable work or change of clock belts.
- Filling a deficiency of nutrients: The deficiency of certain vitamins and minerals, such as magnesium, vitamin D and B vitamins, can negatively affect a dream. Bades can help replenish these shortages.
3. Key dietary supplement to improve sleep: Detailed analysis
Consider the most popular and effective dietary supplements used to normalize sleep, with a detailed description of their action mechanisms, recommended dosages and possible side effects.
3.1 Melatonin:
Melatonin is a hormone produced by the pineal gland (pineal gland) in response to the darkness. It plays a key role in the regulation of circadian rhythms and promotes falling asleep. The level of melatonin in the body decreases with age, which can explain the deterioration of sleep in older people.
- The mechanism of action: Melatonin is associated with receptors in the brain involved in the regulation of sleep and circadian rhythms. It also has antioxidant properties and can reduce the level of anxiety.
- Application: Melatonin is effective for insomnia associated with violation of circadian rhythms, for example, with replaceable work or change of clock belts (jetlag). He can also help with insomnia in the elderly.
- Dosage: It is usually recommended to start with a dose of 0.5-1 mg for 30-60 minutes before bedtime. If necessary, the dose can be increased to 3-5 mg, but only under the supervision of a doctor.
- Side effects: Possible headache, drowsiness during the day, dizziness, nausea and irritability. Melatonin can interact with some drugs such as anticoagulants and antidepressants.
- Contraindications: Pregnancy, breastfeeding, autoimmune diseases.
3.2 Magnesium:
Magnesium is an important mineral involved in many biochemical processes in the body, including the regulation of the nervous system and muscle relaxation. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.
- The mechanism of action: Magnesium is involved in the regulation of neurotransmitters, such as a GABA, which has a calming effect. It also helps to reduce the level of cortisol and relax the muscles.
- Application: Magnesium can be effective for insomnia associated with stress, anxiety, muscle tension and restless legs syndrome.
- Dosage: The recommended dosage is 200-400 mg of magnesium in the form of glycinate, citrate or tronate 1-2 hours before bedtime. Magnesium oxide has a laxative effect and is not recommended to improve sleep.
- Side effects: Diarye, nausea and discomfort in the abdomen are possible, especially when taking high doses.
- Contraindications: Severe renal failure, bradycardia.
3.3 L-theanine:
L-theanine is an amino acid contained in green tea. She has a calming and relaxing effect, without causing drowsiness.
- The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, which helps to relax and reduce anxiety. It also increases alpha wave activity in the brain, which is associated with the state of relaxation.
- Application: L-theanine can be effective for insomnia associated with stress and anxiety. It can also improve sleep quality and reduce the frequency of awakening at night.
- Dosage: The recommended dosage is 100-200 mg for 30-60 minutes before bedtime.
- Side effects: Usually well tolerated. In rare cases, headache, dizziness and nausea are possible.
- Contraindications: Not identified.
3.4 Valerian:
Valerian is a medicinal plant that is used to treat insomnia and anxiety for many centuries.
- The mechanism of action: Valerian contains substances that are associated with the receptors of the GABA in the brain, enhancing its calming effect. She can also reduce the level of cortisol and relax the muscles.
- Application: Valerian is effective for insomnia associated with stress, anxiety and nervous excitement. It can help reduce falling asleep and improve sleep quality.
- Dosage: The recommended dosage is 400-900 mg of valerian extract 30-60 minutes before bedtime.
- Side effects: Possible headache, dizziness, drowsiness during the day and discomfort in the abdomen. Valerian can interact with some drugs such as antidepressants and sedatives.
- Contraindications: Pregnancy, breastfeeding.
3.5 Chamomile:
Chamomile is a medicinal plant that has a calming and relaxing effect.
- The mechanism of action: Chamomile contains an Apigenin, which associates with the receptors of the GABA in the brain, enhancing its calming effect. It also has anti -inflammatory and antioxidant properties.
- Application: Chamomile can be effective for insomnia associated with stress and anxiety. It can help reduce anxiety and improve sleep quality.
- Dosage: The recommended dosage is 400-800 mg of chamomile extract or a cup of chamomile tea 30-60 minutes before bedtime.
- Side effects: Allergic reactions in people with allergies to plants of the Astro family are possible.
- Contraindications: Not identified.
3.6 glycine:
Glycine is an amino acid that is involved in the regulation of the nervous system and has a calming effect.
- The mechanism of action: Glycine is an inhibitor neurotransmitter, which reduces the excitability of neurons and promotes relaxation. It can also improve sleep quality and reduce the frequency of awakening at night.
- Application: Glycine can be effective for insomnia associated with stress and anxiety. It can also improve cognitive functions and reduce the feeling of fatigue.
- Dosage: The recommended dosage is 1-3 grams 30-60 minutes before bedtime.
- Side effects: Usually well tolerated. In rare cases, nausea and discomfort in the abdomen are possible.
- Contraindications: Not identified.
3.7 5-HTP (5-hydroxyrypthophanes):
5-HTP is an amino acid that is a precursor of serotonin, neurotransmitter, which plays a key role in the regulation of mood and sleep.
- The mechanism of action: 5-HTP increases the level of serotonin in the brain, which helps to improve mood, reduce anxiety and improve sleep.
- Application: 5-HTP can be effective for insomnia associated with depression and anxious disorders.
- Dosage: The recommended dosage is 50-100 mg 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it in order to avoid side effects.
- Side effects: Nausea, diarrhea, vomiting, heartburn and drowsiness are possible during the day. 5-HTP can interact with some drugs such as antidepressants.
- Contraindications: Pregnancy, breastfeeding, taking Mao and Siox inhibitors.
3.8 TRIPTOPHAN:
Triptofan is an amino acid that is the predecessor of serotonin and melatonin.
- The mechanism of action: Triptophanes is converted into serotonin, which is then converted into melatonin. An increase in the level of serotonin and melatonin helps to improve mood and sleep.
- Application: Triptophanes can be effective for insomnia associated with depression and anxious disorders.
- Dosage: The recommended dosage is 500-1000 mg for 30-60 minutes before bedtime.
- Side effects: Nausea, diarrhea, vomiting and drowsiness are possible during the day.
- Contraindications: Pregnancy, breastfeeding, taking Mao inhibitors.
3.9 Passiflora (passion):
Passiflora is a medicinal plant that has a calming and relaxing effect.
- The mechanism of action: Passiflora contains substances that are associated with the receptors of the GABA in the brain, enhancing its calming effect. She can also reduce the level of anxiety.
- Application: Passiflora is effective for insomnia associated with stress and anxiety. It can help reduce anxiety and improve sleep quality.
- Dosage: The recommended dosage is 300-600 mg of the Passiflora extract 30-60 minutes before bedtime.
- Side effects: Possible headache, dizziness and drowsiness during the day.
- Contraindications: Pregnancy, breastfeeding.
3.10 габа |
GABA is a neurotransmitter, which is the main inhibitor neurotransmitter in the brain.
- The mechanism of action: The GABA reduces the excitability of neurons and promotes relaxation.
- Application: GABA can be effective for insomnia associated with stress and anxiety.
- Dosage: The recommended dosage is 500-750 mg 30-60 minutes before bedtime. There are disputes about how well the GABA, taken orally, penetrates through the hematoencephalic barrier.
- Side effects: Nausea, drowsiness and tingling in the limbs are possible.
- Contraindications: Pregnancy, breastfeeding.
4. Synergetic effect: Combination of dietary supplements
In some cases, the combination of several dietary supplements can be more effective than using one dietary supplement. However, before combining dietary supplements, it is necessary to consult a doctor in order to exclude possible interactions and side effects.
Examples of synergistic combinations:
- Melatonin and magnesium: Melatonin helps to regulate circus rhythms, and magnesium helps to relax muscles and a decrease in anxiety.
- L-dean and magnesium: L-theanine reduces the alarm, and magnesium helps to relax the muscles.
- Valerian and chamomile: Valerian and chamomile have a calming and relaxing effect.
- Triptofan and Magnesium: Triptofan is the predecessor of serotonin and melatonin, and magnesium is involved in their synthesis.
5. The importance of hygiene of sleep and lifestyle
It is important to understand that dietary supplements are only an auxiliary tool in normalizing sleep. The most effective approach to the treatment of insomnia includes a set of measures, including sleep hygiene and a change in lifestyle.
The basic principles of sleep hygiene:
- Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
- Comfortable atmosphere in the bedroom: Provide silence, darkness and coolness in the bedroom.
- Restriction on the use of electronic devices before bedtime: Avoid the use of smartphones, tablets and computers 1-2 hours before bedtime, since the blue light emitted by these devices suppresses the production of melatonin.
- Limiting the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Regular physical activity: Regular physical exercises help improve sleep, but avoid intense training immediately before bedtime.
- Relaxing rituals before bedtime: Take a warm bath, read the book, listen to calm music or take meditation.
- Avoid heavy food before bedtime: Use easy dinner 2-3 hours before bedtime.
- Refuse daytime sleep if you experience sleeping at night.
- Spend enough time in the fresh air during the day.
- Control the level of stress: Use stress control methods such as meditation, yoga or breathing exercises.
6. Safety and possible side effects: important warnings
Before using any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs.
Important warnings:
- Do not exceed the recommended dosage.
- Start with a low dose and gradually increase it.
- Carefully monitor your condition and when side effects appear, stop taking the dietary supplement.
- Avoid the use of dietary supplements during pregnancy and breastfeeding.
- Tell the doctor about all your drugs and dietary supplements.
- Buy dietary supplements only from reliable manufacturers and in proven pharmacies.
- Do not consider dietary supplements as a replacement for full treatment.
- If sleep disturbances last for a long time, consult a doctor for diagnosis and treatment.
7. Bad for special groups of the population: individual approach
The choice of dietary supplement to improve sleep should be individual and take into account the features of a particular person, including age, gender, health status and drugs taken.
Features of the use of dietary supplements in various population groups:
- Elderly people: In the elderly, there is often a decrease in the production of melatonin and the deterioration of circadian rhythms. Melatonin in low doses (0.5-1 mg) can be effective for improving sleep. Magnesium and glycine are also useful. It is important to consider possible interactions with drugs, which are often taken by older people.
- Children: The use of dietary supplements to improve sleep in children should be carried out only as prescribed by a doctor. Melatonin can be used in low doses (0.5-1 mg) to treat insomnia in children with autistic spectrum disorders or other neurological disorders. It is important to observe caution and carefully monitor the condition of the child.
- Pregnant and lactating women: Most dietary supplements are contraindicated during pregnancy and breastfeeding. Before using any dietary supplements, you need to consult a doctor.
- People with chronic diseases: People with chronic diseases, such as kidney diseases, liver, cardiovascular system and psychiatric disorders, should consult a doctor before using any dietary supplements, since they can interact with drugs and aggravate the symptoms of the disease.
- Athletes: Athletes often experience sleep disturbances due to intense training and stress. Magnesium, L-dean and glycine can be useful for improving sleep and recovery after training.
8. New research and prospects
Studies in the field of influence of dietary supplements on sleep continue, and new data appear on potential capabilities and restrictions on their use. In recent years, new dietary supplements have been studied, such as extracts of various plants and mushrooms, as well as new forms of well -known dietary supplements, such as liposomal melatonin, which has improved bioavailability. Studies are also conducted on the study of the effect of intestinal microbiots on sleep and the possibility of using probiotics to improve sleep.
In the future, the emergence of new dietary supplements and new approaches to the use of existing dietary supplements to normalize sleep, based on the individual characteristics of a person and data of genetic research, is expected.
9. Choosing high -quality dietary supplement: what to pay attention to
The choice of high -quality dietary supplements is an important aspect that affects its effectiveness and safety.
Criteria for choosing high -quality dietary supplement:
- Reliable manufacturer: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation on the market.
- Certification: Make sure that dietary supplement has a quality certificate and meets safety requirements.
- Composition: Carefully study the composition of the dietary supplement and make sure that it contains the declared ingredients in the specified dosage.
- Lack of impurities: Choose dietary supplements that do not contain harmful impurities, such as heavy metals, pesticides and other pollutants.
- Output form: Choose a dietary supplement release form, which is most convenient for you (tablets, capsules, powder, liquid).
- Reviews: Read the reviews of other people who used this dietary supplement.
- Price: Do not buy the cheapest dietary supplements, as they can be of poor quality. However, high price does not always guarantee high quality.
- Doct’s recommendations: It is best to choose dietary supplements on the recommendation of a doctor who will take into account your individual characteristics and health status.
10. Alternative approaches to improving sleep
In addition to dietary supplements and sleep hygiene, there are other alternative approaches to improving sleep, which can be effective in combination with other methods.
Alternative approaches to sleep improvement:
- Cognitive-behavioral therapy for the treatment of insomnia (KPT): KPT B is an effective method of treating chronic insomnia, which helps change the negative thoughts and behavior associated with sleep.
- Acupuncture: Acupuncture is a treatment method that consists in introducing thin needles into certain points on the body. Acupuncture can help reduce stress and improve sleep.
- Meditation and yoga: Meditation and yoga help to relax, reduce stress and improve sleep.
- Aromatherapy: The use of essential oils, such as lavender, chamomile and sandalwood, can help relax and improve sleep.
- State therapy: Light therapy can be effective for insomnia associated with violation of circadian rhythms.
Conclusion: Integrative approach to normalization of sleep
Normalization of sleep is a comprehensive process that requires an individual approach and a combination of various methods. Bades can play an auxiliary role in this process, but are not a replacement for a complete treatment and a healthy lifestyle. It is important to adhere to the principles of sleep hygiene, control the level of stress, regularly engage in physical exercises and, if necessary, consult a doctor to diagnose and treat sleep disturbances. Remember that healthy sleep is the key to good health and quality of life.