List of proven dietary supplements for sleeping - Yes Global продукция

List of proven dietary supplements for sleeping: a complex guide to safe and efficiently improve sleep

Section 1: Understanding of sleep disorders and the role of dietary supplements

Sleep disorders are a common problem that affects millions of people around the world. The lack of sleep can lead to serious health consequences, including a decrease in cognitive functions, mood deterioration, weakening of the immune system and increased risk of chronic diseases. While a change in lifestyle, such as maintaining a regular sleep schedule, creating a comfortable situation for sleeping and limiting caffeine use, are the basis for improving sleep, in some cases biologically active additives (dietary supplements) can be useful. It is important to understand that dietary supplements are not a replacement for consultation with a doctor, especially in chronic or serious sleep disturbances. Before you start taking any additives, you need to consult a doctor in order to exclude the medical causes of sleep disorders and make sure there are no contraindications.

1.1 Types of sleep disturbances:

Insomnia (insomnia): Difficulties with falling asleep, maintaining sleep or too early awakening. Inssia can be short -term (acute) or chronic (prolonged).
Apnee in a dream: The condition in which breathing periodically ceases during sleep, which leads to awakening and poor sleep quality. There is an obstructive apnea in a dream (OS) and the central apnea in a dream.
Restless legs syndrome (SBN): An irresistible desire to move your legs, usually arising in the evening and night, which interferes with falling asleep and sleep.
Narcolence: Chronic neurological disorder, characterized by excessive daytime drowsiness, cataplexion (sudden loss of muscle tone), sleepy paralysis and hypnagogical hallucinations.
Circadian rhythm disorders: Snown problems caused by the inconsistency between the internal clock of the body and the desired sleep schedule, for example, when changing time zones (jetlag) or during replaceable work.

1.2 Role of dietary supplement in sleep improvement:

Sleep dietary supplements can help in several aspects:

Reducing the time of falling asleep: Some additives, such as melatonin, can contribute to faster falling asleep.
Improving the quality of sleep: Additions, such as magnesium and valerian, can contribute to deeper and more calm sleep.
Reducing anxiety and stress: Addresses, such as L-theanine and chamomile, can help reduce stress and anxiety, which can improve sleep.
Circular rhythm regulation: Melatonin can help restore the normal circadian rhythm after changing time zones or with replaceable work.

It is important to understand that dietary supplements are not a universal solution and may not be effective for everyone. They should be considered as an addition to a healthy lifestyle and good sleep hygiene.

1.3 Criteria for choosing dietary supplements for sleeping:

When choosing dietary supplements for sleep, the following factors must be taken into account:

Scientific validity: Choose additives whose effectiveness is confirmed by scientific research.
Safety: Learn about possible side effects and interactions with other drugs that you take. Consult a doctor.
Quality: Choose products from reliable manufacturers who conduct third -party tests for cleanliness and compliance with the composition declared on the label. Look for certificates from organizations such as NSF International, USP or Consumerlab.com.
Individual needs: Consider your specific sleeping problems and choose additives that, as you know, solve these problems.
Dosage: Start with a low dose and gradually increase it, if necessary, in accordance with the doctor’s recommendations or instructions on the product label.
Reviews: Read the reviews of other users to find out about their experience of using specific additives. However, remember that reviews can be subjective and do not always reflect the real product efficiency.
Price: Compare the prices of different brands and products to find the best option for the ratio of price and quality.

Section 2: Review of the most common and studied dietary supplements for sleeping

This section is an overview of the most common and scientifically studied dietary supplements used to improve sleep. For each additive, information on the mechanism of action, research, dosage, possible side effects and interactions with other drugs will be presented.

2.1 Melatonin:

The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. He plays an important role in the regulation of circadian rhythm, signaling the body that it is time to sleep. The level of melatonin naturally increases in the evening and decreases in the morning.
Research: Numerous studies have shown that melatonin can be effective for reducing the time of falling asleep, improving the quality of sleep and reducing the consequences of changing time zones (Jetlag).
Dosage: Usually the recommended dosage is from 0.3 to 5 mg for 30-60 minutes before bedtime. Start with the lowest effective dose.
Side effects: Melatonin is usually well tolerated, but in some cases, drowsiness, headache, dizziness, nausea and irritability can cause drowsiness.
Interactions: Melatonin can interact with anticoagulants, antidepressants, immunosuppressants and blood pressure drugs.
Special instructions: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. Long -term use of melatonin requires consultation with a doctor.

2.2 Magnesium:

The mechanism of action: Magnesium is an important mineral that plays a role in many body functions, including regulation of the nervous system, muscle relaxation and maintaining a healthy level of cortisol stress hormone. Magnesium deficiency can lead to sleep disturbances, anxiety and muscle cramps.
Research: Studies have shown that magnesium additives can improve the quality of sleep, especially in people with a deficiency of magnesium or older people.
Dosage: Usually the recommended dosage is from 200 to 400 mg per day, taken before bedtime. Various forms of magnesium can have different bioavailability. Magnesium citrate, magnesium glycinate and magnesium tronate are usually well absorbed. Magnesium oxide is less effective.
Side effects: High doses of magnesium can cause diarrhea, nausea and abdominal pain.
Interactions: Magnesium can interact with some antibiotics, medicines for blood pressure and diuretics.
Special instructions: People with kidney diseases should consult a doctor before taking magnesium additives.

2.3 Valerian:

The mechanism of action: Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety. It is believed that Valerian has a calming effect on the nervous system, increasing the level of the GABA (gamma-aminomatic acid), neurotransmitter, which helps reduce nervous excitability.
Research: Some studies have shown that valerian can help reduce the time of falling asleep and improve the quality of sleep, but the research results are ambiguous.
Dosage: Usually the recommended dosage is from 400 to 900 mg of Valerian Extract 30-60 minutes before bedtime.
Side effects: Valerian is usually well tolerated, but in some cases, drowsiness, headache, dizziness and stomach disorder can cause.
Interactions: Valerian can enhance the effect of sedatives and alcohol.
Special instructions: Valerian is not recommended for pregnant and nursing women, as well as children under 3 years of age. Avoid driving or working with mechanisms after taking valerian.

2.4 Chamomile:

The mechanism of action: Chamomile is a medicinal plant known for its soothing and relaxing properties. It contains an apigenin, an antioxidant that can be associated with receptors in the brain, contributing to relaxation and a decrease in anxiety.
Research: Some studies have shown that chamomile can improve sleep quality and reduce anxiety symptoms. Romashki tea can also contribute to relaxation before bedtime.
Dosage: Romashki tea can be drunk 30-60 minutes before bedtime. For admission in the form of an additive, a dosage from 400 to 1600 mg of chamomile extract per day is usually recommended.
Side effects: Chamomile is usually well tolerated, but in rare cases it can cause allergic reactions, especially in people with allergies to other plants of the Astro family (for example, ambrosia).
Interactions: Chamomile can interact with anticoagulants and sedatives.
Special instructions: Chamomile should be used with caution to pregnant women.

2.5 L-theanine:

The mechanism of action: L-theanine is an amino acid contained in tea. It has a calming effect on the brain without causing drowsiness. L-theanine can increase the level of GABA and alpha waves in the brain, contributing to relaxation and a decrease in anxiety.
Research: Studies have shown that L-theanine can improve sleep quality, reduce anxiety and improve cognitive functions.
Dosage: Usually the recommended dosage is from 100 to 200 mg for 30-60 minutes before bedtime.
Side effects: L-theanine is usually well tolerated, but in rare cases it can cause headache and stomach disorder.
Interactions: L-theanine usually does not interact with other drugs.
Special instructions: L-theanine is considered safe for most people, but before use you should consult a doctor, especially if you have any diseases or take other medicines.

2.6 Triptophan and 5-HTP:

The mechanism of action: Triptofan is an indispensable amino acid that is the precursor of serotonin, neurotransmitter, which plays a role in regulating mood and sleep. 5-HTP (5-hydroxyryptophan) is an intermediate product in the process of converting a tripophane into serotonin. Increasing the level of serotonin can improve sleep and mood.
Research: Some studies have shown that Triptophan and 5-HTP can help reduce falling asleep and improve sleep quality.
Dosage: Usually the recommended dosage of tryptophan is from 500 mg to 2 g for 30-60 minutes before bedtime. The 5-HTP dosage is usually from 50 to 100 mg for 30-60 minutes before bedtime. Start with a low dose and gradually increase it, if necessary.
Side effects: Triptofan and 5-HTP can cause nausea, vomiting, diarrhea and headache. In rare cases, 5-HTP can cause serotonin syndrome, especially when taking other drugs that increase the level of serotonin.
Interactions: Triptofan and 5-HTP can interact with antidepressants, especially with MAO inhibitors (monoaminoxidase).
Special instructions: Triptofan and 5-HTP are not recommended for pregnant and lactating women, as well as people with liver or kidney diseases. Before taking these additives, you need to consult a doctor.

2.7 Gaba (Gaba):

The mechanism of action: GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. It helps to reduce nervous excitability and promotes relaxation. Some people take GABA additives to improve sleep, reduce anxiety and improve mood.
Research: Studies on the effectiveness of GABA additives to improve sleep are limited. There is an opinion that the GABA, taken orally, can poorly penetrate the hematoencephalic barrier, which limits its effectiveness. However, some studies show that GABA can have a calming effect.
Dosage: Usually the recommended dosage is from 250 to 750 mg for 30-60 minutes before bedtime.
Side effects: The GABA is usually well tolerated, but in some cases, drowsiness, tingling and shortness of breath can cause drowsiness.
Interactions: GABA can enhance the effect of sedatives and alcohol.
Special instructions: Before taking the GABA, you need to consult a doctor, especially if you take other medicines or you have any diseases.

2.8 L-Glycin:

The mechanism of action: L-glycin is an amino acid that plays a role in several body functions, including regulation of the nervous system and improving the quality of sleep. Glycine can reduce body temperature, which can contribute to falling asleep.
Research: Some studies have shown that glycine can improve sleep quality, reduce drowsiness during the day and improve cognitive functions.
Dosage: Usually the recommended dosage is from 3 to 5 grams 30-60 minutes before bedtime.
Side effects: Glycine is usually well tolerated, but in some cases it can cause nausea and disorder of the stomach.
Interactions: Glycine usually does not interact with other drugs.
Special instructions: Glycine is considered safe for most people, but before use you should consult a doctor, especially if you have any diseases or you take other drugs.

Section 3: Rare and less studied dietary supplements for sleeping

This section covers less common and studied dietary supplements used to improve sleep. Information about them can be limited, so it is important to be careful and consult a doctor before use.

3.1 Hops:

The mechanism of action: Hops are a plant that is used in the production of beer. It contains compounds that can have a calming effect on the nervous system. Hops are often used in combination with valerian to improve sleep.
Research: Some studies have shown that hops can improve sleep quality, especially in combination with valerian.
Dosage: Usually the recommended dosage is from 30 to 120 mg of hops extract 30-60 minutes before bedtime.
Side effects: Hops can cause drowsiness, dizziness and stomach disorder.
Interactions: Hops can enhance the effect of sedatives and alcohol.
Special instructions: Hops are not recommended for pregnant and nursing women.

3.2 Passion:

The mechanism of action: Passion is a medicinal plant that is traditionally used to treat anxiety and insomnia. It is believed that the allocation has a calming effect on the nervous system, increasing the level of the GABA.
Research: Some studies have shown that the passion -flower can reduce anxiety and improve sleep quality.
Dosage: Usually the recommended dosage is from 300 to 450 mg of Mentoring extract 30-60 minutes before bedtime.
Side effects: A passion -canal can cause drowsiness, dizziness and confusion.
Interactions: The passion -canal can enhance the effect of sedatives and alcohol.
Special instructions: Passion is not recommended for pregnant and nursing women.

3.3 Melissa:

The mechanism of action: Melissa is a medicinal plant known for its soothing and relaxing properties. It contains compounds that can have a calming effect on the nervous system and reduce stress.
Research: Some studies have shown that lemon balm can reduce anxiety, improve mood and improve sleep quality, especially in combination with other herbs, such as valerian.
Dosage: The lemon balm can be taken in the form of tea or in the form of an additive. For admission in the form of an additive, a dosage from 300 to 600 mg of lemon balm extract per day is usually recommended.
Side effects: Melissa is usually well tolerated, but in rare cases, drowsiness and dizziness can cause.
Interactions: Melissa can enhance the effect of sedatives and alcohol.
Special instructions: Melissa should be used with caution to people with thyroid diseases.

3.4 Ashwaganda:

The mechanism of action: Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress, increase energy and improve the general state of health. Ashvagand can reduce the level of cortisol, stress hormone, and improve sleep quality.
Research: Some studies have shown that Ashvagand can improve sleep quality, reduce anxiety and improve overall well -being.
Dosage: Usually the recommended dosage is from 300 to 500 mg of Ashvaganda extract per day.
Side effects: Ashvagand can cause drowsiness, stomach disorder and diarrhea.
Interactions: Ashvagand can interact with immunosuppressants, anticoagulants and drugs from blood pressure.
Special instructions: Ashvaganda is not recommended for pregnant and nursing women, as well as people with autoimmune diseases.

Section 4: Combinations of Dad for sleeping

Sometimes combining several dietary supplements can be more effective than using one dietary supplement. However, it is important to observe caution and consult a doctor before combining additives in order to avoid possible interactions and side effects.

4.1 Melatonin and Magnesium:

This combination can be useful for people who have difficulties with falling asleep and maintaining sleep. Melatonin helps to regulate the circadian rhythm, and magnesium helps to relax muscles and a decrease in anxiety.

4.2 Valerian and hops:

This combination is a traditional remedy for the treatment of insomnia. Valerian and hops have a calming effect on the nervous system and can help reduce the time of falling asleep and improve sleep quality.

4.3 L-theanine and magnesium:

This combination can be useful for people in whom sleep is disturbed due to anxiety and stress. L-theanine helps to relax and reduce anxiety, and magnesium supports the nervous system and helps to relax muscles.

4.4 Chamomile and Melissa:

This combination has a mild soothing effect and can be useful for people who have easy sleep problems. Chamomile and Melissa contribute to relaxation and reduction of anxiety.

Section 5: The importance of sleep and lifestyle hygiene

It is important to remember that sleep dietary supplements are only an addition to a healthy lifestyle and good sleep hygiene. Change in lifestyle and compliance with sleep hygiene rules can significantly improve sleep and reduce the need for additions.

5.1 Regular sleep schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate the circadian rhythm and improves sleep quality.

5.2 Comfortable sleeping:

Create a quiet, dark and cool atmosphere in the bedroom. Use dense curtains, bears or white noise generator to minimize external stimuli. Maintain a comfortable temperature in the bedroom.

5.3 restriction of caffeine and alcohol:

Avoid the use of caffeine and alcohol before bedtime. Caffeine is a stimulant that can interfere with falling asleep and sleep. Alcohol can cause drowsiness, but it violates the structure of sleep and leads to frequent awakening.

5.4 Refusal to use electronic devices before bedtime:

The radiation of blue light from the screens of electronic devices (phones, tablets, computers) can suppress the production of melatonin and interfere with falling asleep. Avoid using electronic devices an hour before bedtime.

5.5 Regular physical exercises:

Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime.

5.6 relaxation techniques:

Practice relaxation techniques, such as meditation, yoga or deep breath, before bedtime to reduce stress and anxiety.

5.7 Avoid heavy food before bedtime:

Do not eat heavy food before bedtime. It can cause discomfort and interfere with falling asleep.

5.8 Sunlight:

Get enough sunlight during the day. Sunlight helps to regulate the circadian rhythm.

Section 6: When you should see a doctor

In most cases, sleep disturbance can be improved by changing lifestyle and dietary supplements. However, in some cases it is necessary to consult a doctor:

If sleep disturbances last more than a few weeks.
If sleep disturbances significantly affect your daily life.
If you have other symptoms, such as snoring, stopping breathing in a dream, excessive daytime drowsiness or unusual movements in a dream.
If you take other drugs that can interact with dietary supplements.
If you are pregnant or breastfeeding.
If you have any chronic diseases.

The doctor may conduct an examination to determine the cause of your sleep disorders and prescribe the appropriate treatment. It can also exclude other medical causes, such as apnea in a dream, restless legs or depression syndrome.

Leave a Reply Cancel reply