Overview of dietary supplements from insomnia

Overview of dietary supplements from insomnia

I. Understanding insomnia: causes, types and consequences

Insomnia, or insomnia, is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or a sense of insufficient rest after sleep. This is a common condition that can significantly affect the quality of life, performance and general health. Before considering biologically active additives (dietary supplements) as a potential solution, it is necessary to understand the causes, types and consequences of insomnia.

A. The causes of insomnia

The causes of insomnia are diverse and can be divided into several categories:

1. Psychological factors:

   • Stress: It is one of the most common reasons. An increased level of cortisol and other stress hormones can complicate the falling asleep and maintenance of sleep.
   • Anxiety: Anxiety and experiences related to work, relations, finances or health can lead to insomnia.
   • Depression: Often associated with sleep disturbances, including insomnia. Depression can affect circus rhythms and chemical brain balance, which leads to sleep problems.
   • Injuries and post -traumatic stress disorder (PTSR): An experienced traumatic experience can cause nightmares, anxiety and insomnia.
   • Neurotic disorders: Obsession-compulsive disorder (OCD) and other neurotic disorders can be accompanied by insomnia.

2. Medical factors:

   • Chronic pain: Back pain, arthritis, headaches and other chronic pain syndromes can complicate falling asleep and cause frequent awakening.
   • Respiratory diseases: Astma, chronic obstructive lung disease (COPD) and apnea in a dream can violate sleep.
   • Cardiovascular diseases: Heart failure, arrhythmias and other cardiac diseases can cause insomnia.
   • Gastrointestinal diseases: Gastroesophageal reflux disease (GERB), irritable bowel syndrome (SPR) and other gastrointestinal disorders can cause discomfort and disrupt sleep.
   • Endocrine diseases: Hyperthyroidism, hypothyroidism, diabetes and other endocrine disorders can affect sleep.
   • Neurological diseases: Parkinson’s disease, Alzheimer’s disease, multiple sclerosis and other neurological diseases can be accompanied by insomnia.

3. Pharmacological factors:

   • Stimulants: Caffeine, nicotine, some drugs for colds and influenza, as well as some drugs for treating attention deficiency and hyperactivity disorder (ADHD) can cause insomnia.
   • Antidepressants: Some antidepressants, especially selective inhibitors of the reverse capture of serotonin (SIOS), can cause insomnia.
   • Corticosteroids: They can cause excitement and insomnia.
   • Beta blockers: They can violate sleep in some people.

4. Environmental factors:

   • Noise: Street noise, noise from neighbors, noise from household appliances and other noise sources can disrupt sleep.
   • World: Bright light, especially the blue light from the screens of electronic devices, can suppress the production of melatonin and impede the falling asleep.
   • Temperature: Too high or too low the temperature in the bedroom can disturb a dream.
   • In an inconvenient bed or pillow: An uncomfortable bed or pillow can cause discomfort and disrupt sleep.

5. Life lifestyle factors:

   • Unregular sleep schedule: Failure to comply with a regular sleep schedule can violate circus rhythms and lead to insomnia.
   • Alcohol abuse: Although alcohol can cause drowsiness, it violates the structure of sleep and can lead to frequent awakening.
   • Smoking: Nicotine is a stimulant and can cause insomnia.
   • Excessive caffeine use: Caffeine can cause insomnia, especially if you use it in the afternoon or evening.
   • Insufficient physical activity: The lack of physical activity can contribute to insomnia.
   • Inal meals: Heavy food, spicy foods or eating a large amount of fluids before bedtime can disturb sleep.

B. Types of insomnia

Insomnia is classified according to various criteria, including duration and reasons:

1. Duration:

   • Acute (short -term) insomnia: It lasts from several days to several weeks. Typically related to stress, changes in the graphics or temporary medical problems.
   • Chronic insomnia: It lasts at least three months and occurs at least three nights per week. Often associated with chronic diseases, psychological problems or bad sleep habits.

2. For reasons:

   • Primary insomnia: Not related to other medical or mental disorders. It can be caused by genetic factors, circus rhythms or psychological factors.
   • Secondary insomnia: It is caused by other medical or mental disorders, drugs or abuse of psychoactive substances.

3. By time of occurrence:

   • Difficulties with falling asleep (Initial Insomnia): It is difficult for a person to fall asleep at the beginning of the night.
   • Difficulties with maintenance (Middle Insomnia): A person wakes up at night and cannot fall asleep again.
   • Early awakening (Terminal Insomnia): A person wakes up too early in the morning and cannot fall asleep again.

C. The consequences of insomnia

Insomnia can have a serious impact on physical and mental health, as well as on the quality of life:

1. Physical consequences:

   • Fatigue and drowsiness during the day: Reducing performance, concentration of attention and memory.
   • Reduced immunity: Increased susceptibility to infections.
   • Increased risk of developing chronic diseases: Cardiovascular diseases, diabetes, obesity.
   • Violation of metabolism: Weight gain, insulin resistance.
   • Headaches: Frequent headaches of tension and migraines.
   • Digestive problems: Disorders of the gastrointestinal tract.

2. Mental consequences:

   • Irritability and mood swings: Increased sensitivity to stress.
   • Anxiety and depression: An increase in the risk of developing anxiety and depressive disorders.
   • Reducing cognitive functions: Problems with concentration of attention, memory and decision making.
   • Reducing motivation and initiative: The lack of interest in activities that used to bring pleasure.

3. Consequences for the quality of life:

   • Reduced performance: Deterioration of results at work or in study.
   • Relationships problems: Irritability and mood swings can lead to conflicts in relationships.
   • Increased risk of accidents: A decrease in concentration of attention and speed of reaction can lead to accidents at work or driving.
   • Reducing social activity: The lack of energy and motivation can lead to isolation from society.

II. Dietary dietary supplements: review and mechanisms of action

Biologically active additives (dietary supplements) are products designed to supplement the diet and improve the general state of health. Many people turn to dietary supplements as a natural alternative to drugs for the treatment of insomnia. 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.

A. Melatonin

Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. It plays a key role in the regulation of circadian rhythms that control the cycle of sleep and wakefulness. The production of melatonin increases in the dark and decreases when the light is exposed.

1. The mechanism of action:

   • Melatonin is associated with melatonin receptors (MT1 and MT2) in the brain that participate in the regulation of sleep and circadian rhythms.
   • Activation of these receptors contributes to the onset of sleep, improves sleep quality and regulates the time of falling asleep and awakening.
   • Melatonin also has antioxidant properties and can protect brain cells from damage.

2. Sensus use:

   • Melatonin can be effective in the treatment of insomnia caused by a violation of circadian rhythms, for example, when changing time zones (jetlag) or when working to a night shift.
   • It can also be useful for people with the difficulties of falling asleep, especially the elderly in whom the production of melatonin is reduced with age.
   • Melatonin is not addictive and has less side effects than many sleeping pills.

3. Dosage:

   • It is usually recommended to start with a low dose of melatonin (0.5-1 mg) 30-60 minutes before bedtime.
   • If necessary, the dose can be gradually increased to 3-5 mg.
   • It is important to remember that the reaction to melatonin can be individual, and it is necessary to choose the optimal dose based on your own needs.

4. Side effects:

   • Despite the fact that melatonin is considered safe, it can cause some side effects, such as headache, dizziness, drowsiness during the day, nausea and irritability.
   • In rare cases, allergic reactions may occur.
   • Melatonin can interact with some drugs, so before its use it is necessary to consult a doctor.

B. Valerian

Valerian is a plant whose roots are used as a sedative and sleeping pill for many centuries. It contains various biologically active compounds, including valerian acid, iridoids and lignans.

1. The mechanism of action:

   • It is believed that valerian enhances the effect of gamma-aminobatic acid (GABA) in the brain. GABA is the main brake neurotransmitter that reduces the activity of the nervous system and promotes relaxation.
   • Valerian can also interact with other neurotransmitters, such as serotonin system.
   • The exact mechanism of action of valerian is not fully studied, but it is assumed that it has a comprehensive effect on the nervous system.

2. Sensus use:

   • Valerian can be effective in the treatment of mild and moderate insomnia.
   • It can help reduce the time of falling asleep, improve the quality of sleep and reduce the number of night awakenings.
   • Valerian usually does not cause addiction and has less side effects than sleeping pills.

3. Dosage:

   • It is usually recommended to take valerian 30-60 minutes before bedtime.
   • The dosage can vary depending on the form of release (capsules, tablets, tinctures) and the concentration of active substances.
   • Doses from 400 to 900 mg of valerian extract are usually used.

4. Side effects:

   • Valerian is usually well tolerated, but can cause some side effects, such as headache, dizziness, digestive disorders and drowsiness during the day.
   • In rare cases, allergic reactions may occur.
   • Valerian can enhance the effect of sedatives, so before use it is necessary to consult a doctor if you take other medicines.

C. Chamomile

Chamomile is a plant whose flowers are used to cook tea and other products. It contains various biologically active compounds, including Apigenin, which has sedative and anti -inflammatory properties.

1. The mechanism of action:

   • Apigenin contained in the chamomile is associated with benzodiazepine receptors in the brain that participate in the regulation of sleep and anxiety.
   • Activation of these receptors helps to relax and reduce anxiety.
   • Chamomile also has antioxidant and anti -inflammatory properties.

2. Sensus use:

   • Chamomile can be useful in the treatment of mild insomnia and anxiety.
   • She can help relax before bedtime, improve sleep quality and reduce anxiety.
   • Romashkaya tea is a popular remedy for improving sleep.

3. Dosage:

   • It is usually recommended to drink chamomile tea 30-60 minutes before bedtime.
   • For the preparation of tea, 1-2 teaspoons of dried chamomile flowers on a cup of hot water are used.
   • Chamomile is also available in the form of capsules and extracts.

4. Side effects:

   • Chamomile is usually well tolerated, but can cause allergic reactions in people sensitive to the plants of the Asteraceae family (for example, ragweed, chrysanthemums).
   • In rare cases, chamomile can cause drowsiness during the day.
   • Chamomile can interact with some drugs, for example, with anticoagulants, so before use it is necessary to consult a doctor.

D. Lavender

Lavender is a plant whose essential oil is used in aromatherapy and other products. It contains various biologically active compounds, including linalool and linalilancetate, which have sedative and relaxing properties.

1. The mechanism of action:

   • It is believed that linaloil and linalilacetate contained in lavender affect the nervous system, reducing activity and causing relaxation.
   • Lavender can also affect the level of serotonin and other neurotransmitters who participate in the regulation of mood and sleep.
   • Inhaling the essential oil of lavender can reduce the level of stress and anxiety.

2. Sensus use:

   • Aromatherapy using lavender essential oil can be useful in the treatment of mild insomnia and anxiety.
   • Inhaling the essential oil of lavender before bedtime can help relax, improve sleep quality and reduce anxiety.
   • Lavender is also available in the form of capsules and extracts for oral use.

3. Dosage:

   • For aromatherapy, it is recommended to use a few drops of lavender essential oil in the diffuser or apply a small amount of oil to the pillow.
   • For oral use, the dosage can vary depending on the form of product output.

4. Side effects:

   • Lavender essential oil can cause allergic reactions in some people.
   • With oral use, lavender can cause drowsiness during the day and digestive disorder.
   • Lavender can interact with some drugs, so before use it is necessary to consult a doctor.

E. L-thein

L-theanine is an amino acid that is contained in tea leaves. It has relaxing and anxiolytic properties.

1. The mechanism of action:

   • L-theanine affects the level of neurotransmitters in the brain, such as GABA, dopamine and serotonin.
   • It can increase the level of GABA, which helps to relax and reduce anxiety.
   • L-theanine can also reduce the level of cortisol, stress hormone.

2. Sensus use:

   • L-theanine can be useful in the treatment of insomnia caused by stress and anxiety.
   • He can help relax before bedtime, improve sleep quality and reduce anxiety.
   • L-theanine does not cause drowsiness during the day.

3. Dosage:

   • It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.

4. Side effects:

   • L-theanine is usually well tolerated, but can cause headache and digestive disorders in some people.
   • L-theanine can interact with some drugs, therefore, before its use, it is necessary to consult a doctor.

F. mag

Magnesium is a mineral that plays an important role in many body functions, including regulation of the nervous system, muscle function and blood sugar.

1. The mechanism of action:

   • Magnesium is involved in the regulation of GABA, the main brake neurotransmitter in the brain.
   • He can help relax muscles and reduce the alarm.
   • Magnesium deficiency can lead to insomnia and other sleep disturbances.

2. Sensus use:

   • Magnesium can be useful in the treatment of insomnia caused by magnesium deficiency, stress and muscle tension.
   • He can help relax before bedtime, improve sleep quality and reduce muscle cramps.

3. Dosage:

   • It is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime.
   • There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate and magnesium citrate are better absorbed by the body.

4. Side effects:

   • High doses of magnesium can cause digestive disorders, such as diarrhea and nausea.
   • Magnesium can interact with some drugs, so before its use it is necessary to consult a doctor.

Mr. Passiflora

Passiflora (Passiflora Incarnata) is a plant that is used in traditional medicine to treat anxiety, insomnia and nervous tension.

1. The mechanism of action:

   • It is assumed that Passiflora enhances the effect of the GABA in the brain, which helps to relax and decrease anxiety.
   • It can also affect the level of serotonin and other neurotransmitters who are involved in the regulation of mood and sleep.

2. Sensus use:

   • Passiflora can be useful in the treatment of mild and moderate insomnia caused by anxiety and stress.
   • She can help relax before bedtime, improve sleep quality and reduce anxiety.

3. Dosage:

   • It is usually recommended to take 300-400 mg extract Passiflora 30-60 minutes before bedtime.

4. Side effects:

   • Passiflora is usually well tolerated, but can cause drowsiness during the day and digestive disorders in some people.
   • Passiflora can interact with some drugs, especially with sedative and antidepressants, so before use it is necessary to consult a doctor.

III. Factors that should be taken into account when choosing dietary supplements from insomnia

When choosing dietary supplements from insomnia, it is important to consider several factors:

1. The cause of insomnia: It is necessary to determine the cause of insomnia in order to choose a dietary supplement that will be most effective. For example, if insomnia is caused by a violation of circadian rhythms, melatonin can be useful. If insomnia is caused by anxiety and stress, valerian, chamomile, lavender or L-theanine can be more effective.

2. Individual tolerance: The reaction to dietary supplements can be individual. It is important to start with a low dose and gradually increase it in order to evaluate tolerance and effectiveness.

3. Quality product: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and purity of the product. Attention should be paid to the availability of quality certificates and the results of laboratory tests.

4. Interaction with drugs: Bades can interact with some drugs. Therefore, before using dietary supplements, you need to consult a doctor if you take other medicines.

5. Side effects: It is necessary to take into account the possible side effects of dietary supplements. If you experience any side effects, stop using dietary supplements and consult a doctor.

6. Pregnancy and breastfeeding: Some dietary supplements are contraindicated during pregnancy and breastfeeding. Before using dietary supplements, you need to consult a doctor.

7. Age: The dosage of dietary supplements can vary depending on age. It is necessary to consult a doctor before using dietary supplements in children and the elderly.

IV. A comprehensive approach to insomnia treatment

Bades can be useful in the treatment of insomnia, but it is important to understand that they are not the only solution. An integrated approach to insomnia treatment includes:

1. Compliance with sleep hygiene:

   • Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
   • Comfortable bedroom: Provide silence, darkness and coolness in the bedroom.
   • Convenient bed and pillow: Use a convenient bed and a pillow that support the correct position of the body during sleep.
   • Limiting caffeine and alcohol: Avoid the use of caffeine and alcohol in the afternoon and evening.
   • Nicotine limit: Do not smoke before going to bed.
   • Regular physical exercises: To engage in physical exercises regularly, but to avoid intense training before bedtime.
   • Relaxing classes before bedtime: Take a warm bath, read a book, listen to calm music or meditation before bedtime.
   • Avoid using electronic devices before bedtime: Blue light from the screens of electronic devices can suppress the production of melatonin and impede the fall asleep.

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

   • KPT is a type of psychotherapy that helps change the negative thoughts and behavior associated with sleep.
   • KPT may include:
     • Restriction of time in bed: Spend only the time in bed that is necessary for sleeping.
     • Control of incentives: Use the bedroom only for sleep and sex.
     • Cognitive therapy: Change negative thoughts about sleep.
     • Relaxation techniques: Learn to relax before going to bed.

3. Medication:

   • In some cases, drug treatment of insomnia may be required.
   • Snot -free drugs can be effective in the treatment of insomnia, but they can cause side effects and addiction.
   • Snot -free drugs should be used only under the supervision of a doctor and for a limited time.

V. Conclusion

Insomnia is a common and serious sleep disorder, which can have a negative impact on physical and mental health, as well as on the quality of life. Bades can be a useful addition to an integrated approach to insomnia treatment. However, it is important to understand the causes of insomnia, choose dietary supplements from reliable manufacturers, take into account individual tolerance and possible interactions with drugs. Before using dietary supplements, you need to consult a doctor. An integrated approach to insomnia treatment, including compliance with sleep hygiene, KPT and, in some cases, drug treatment can help improve the quality of sleep and general health.