Adult sleep dietary supplements: full guide for choosing and applying
Chapter 1: Understanding problems with sleep and their effect on health
Sleep disorders are a widespread problem that affects millions of adults around the world. The lack of quality sleep can have serious consequences for physical and mental health, affecting performance, mood, immune system and general quality of life. Before considering sleep dietary supplements as a solution, it is important to understand the causes, types and consequences of sleep disturbances.
1.1. Causes of sleep disturbances:
The causes of poor sleep can be diverse and vary from simple changes in lifestyle to serious medical conditions. The most common factors include:
- Stress and anxiety: Psychological stress, anxiety and anxiety can activate the nervous system and impede the falling asleep or maintenance of sleep. Chronic stress can lead to insomnia and other sleep disturbances.
- Incorrect sleep mode: The irregular schedule of sleep and wakefulness, caused by the change of time zones, work on shifts or late retreat to sleep, can violate the natural circadian rhythm of the body, which makes it difficult to fall asleep and awakening at the right time.
- Improper nutrition and lifestyle: The use of caffeine, alcohol or nicotine before bedtime, as well as abundant food or starvation can negatively affect the quality of sleep. The lack of physical activity or excessive physical activity before bedtime can also disrupt sleep.
- Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome, chronic pain, asthma, heart failure, hyperthyroidism and others, can cause sleep disturbances.
- Medicines: Some drugs, such as antidepressants, stimulants, corticosteroids and beta-blockers, can cause insomnia or other sleep disturbances as a side effect.
- Age changes: With age, the natural production of melatonin is reduced, which can lead to a change in sleep regime and difficulties with falling asleep.
- Environment: Adverse conditions in the bedroom, such as noise, bright light, high or low temperature, an uncomfortable mattress or pillow, can interfere with normal sleep.
1.2. Types of sleep disturbances:
There are several types of sleep disturbances, each of which has its own characteristic features and symptoms:
- Insomnia (insomnia): The most common sleep disturbance, characterized by difficulties with falling asleep, maintaining sleep or early awakening. Insomnia can be acute (short -term) or chronic (prolonged).
- Apnee in a dream: The condition in which the breath periodically stops and resumes during sleep, which leads to a decrease in oxygen in the blood and frequent awakening. Apnee in a dream can be obstructive (caused by blockage of the respiratory tract) or central (caused by violation of respiratory regulation in the brain).
- Restless legs syndrome: The condition characterized by an insurmountable desire to move his legs, especially in the evening and night. The movements of the legs usually bring temporary relief, but they can interfere with falling asleep and maintaining sleep.
- Narcolence: Chronic neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of sleep (cataplexia), hallucinations and sleepy paralysis.
- Sleep phase delay syndrome: Violation of circadian rhythm, in which a person experiences difficulties with falling asleep and awakening in a socially acceptable time.
- Parasia: A group of sleep disturbances characterized by unusual behavior during sleep, such as lunatism, nightmares, night fears and conversations in a dream.
1.3. The consequences of sleep disorders for health:
The lack of quality sleep can have serious consequences for physical and mental health, including:
- Reducing cognitive functions: A poor dream can worsen the concentration of attention, memory, the ability to teach and make decisions.
- Mind of mood: The lack of sleep can lead to irritability, mood swings, anxiety and depression.
- Reduced immunity: During sleep, the immune system produces cytokines that help fight infections and inflammations. The lack of sleep can weaken the immune system and increase susceptibility to diseases.
- Increased risk of chronic diseases: Chronic insomnia is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes, obesity and other chronic diseases.
- Increased risk of injuries: Dreaminess during the day can increase the risk of accidents at work, driving and in other situations.
- Reducing the quality of life: Sleep disorders can negatively affect performance, social activity and general quality of life.
Chapter 2: Downs for sleep: what is it and how they work
Bades (biologically active additives) for sleeping are products containing natural ingredients, such as herbs, vitamins, minerals and amino acids, which are believed to help improve sleep. They are not drugs and do not require a doctor’s prescription. It is important to understand that the effectiveness of dietary supplements for sleep can vary depending on the individual characteristics of the body, dosage and product quality.
2.1. Common ingredients in sleep dietary supplements:
- Melatonin: The hormone produced by the pineal gland in the brain, which regulates the cycle of sleep and wakefulness. The intake of a melatonin in the form of dietary supplements can help reduce the time of falling asleep, especially when changing time zones or with circus rhythm disturbances.
- Valerian: Grass that has a calming and relaxing effect. Valerian extract can help reduce anxiety and improve sleep quality.
- Chamomile: Grass containing apigenin, an antioxidant that can be associated with certain receptors in the brain and promote relaxation and sleep.
- L-theanine: The amino acid contained in tea, which can contribute to relaxation without drowsiness. L-theanine can help reduce stress and anxiety, improving the quality of sleep.
- Magnesium: A mineral that plays an important role in many body functions, including sleep regulation. Magnesium deficiency can lead to insomnia and other sleep disturbances. Magnesium in the form of dietary supplements can help improve the quality of sleep, especially in people with a deficiency of this mineral.
- Triptofan: Amino acid, which is the predecessor of serotonin and melatonin, hormones that regulate mood and sleep. Triptophane in the form of dietary supplements can help improve sleep, especially in combination with carbohydrates.
- 5-HTP (5-hydroxyryptophan): The pool of serotonin, which can help improve mood and sleep.
- Melissa (Lemon Balm): Grass with soothing properties is often used in combination with other herbs to improve sleep.
- Passiflora: Grass that can help reduce anxiety and improve sleep quality.
2.2. Mechanisms for the action of dietary supplements for sleeping:
Dietary dietary supplements can act in various ways, depending on the ingredients contained in them:
- Circular rhythm regulation: Melatonin helps synchronize the inner clock with external signals, such as light and darkness, which helps to normalize the sleep and wakefulness cycle.
- Seductive and relaxing action: Valerian, chamomile, L-dean, lemon balm and passiflora have soothing properties that can help reduce anxiety and stress, facilitating falling asleep and improving the quality of sleep.
- Support for neurotransmitters: Triptofan and 5-HTP are the predecessors of serotonin and melatonin, who play an important role in the regulation of mood and sleep. An increase in the level of these neurotransmitters can help improve sleep.
- Filling up a deficiency of minerals: Magnesium plays an important role in many body functions, including sleep regulation. Filling up the deficiency of magnesium can help improve the quality of sleep.
2.3. Forms of release of dietary supplements for sleeping:
Sleep dietary supplements are available in various forms of release, including:
- Tablets: Convenient form for oral administration.
- Capsules: Easily swallow and may contain powdered ingredients.
- Liquids: Can be added to water or juice.
- Jelly Bean: Attractive for people who have difficulty swallowing tablets or capsules.
- Chaent: Herbal teas containing valerian, chamomile or other soothing herbs.
- Sprays: Sprays for sublingual use allow you to quickly be absorbed by the ingredients.
Chapter 3: Choice of Dad for sleeping: what to pay attention to
The choice of a suitable dietary bad for sleep is an individual process that requires the accounting of many factors, including the cause of sleep disturbance, the general state of health, the drugs taken and personal preferences. It is important to consult a doctor or other qualified specialist in the field of health care before starting to take any dietary supplements for sleeping.
3.1. Consultation with a doctor:
Before taking any dietary supplement for sleeping, you need to consult a doctor. The doctor can help determine the cause of sleep disturbance, exclude medical conditions that can cause insomnia, and evaluate whether dietary supplements are suitable for sleeping in your particular case. The doctor can also help choose the right dietary supplement and dosage, as well as identify possible interactions with other drugs that you take.
3.2. Determining the cause of sleep disturbance:
Before choosing a dietary supplement for sleep, it is important to determine the cause of sleep disturbance. If the cause of insomnia is stress and anxiety, then dietary supplements containing valerian, chamomile or L-theanine can be more effective. If the cause of sleep disturbance is a violation of circadian rhythm, then melatonin can be more useful. If the cause of insomnia is a deficiency of magnesium, then the intake of magnesium in the form of dietary supplements can help improve the quality of sleep.
3.3. Studying the composition of the dietary supplement:
It is important to carefully study the composition of the dietary supplement before buying it. Pay attention to the following factors:
- Ingredients: Make sure that the dietary supplement contains ingredients that, as proven, help improve sleep.
- Dosage: Make sure the dosage of the ingredients corresponds to the recommended dose.
- Quality: Choose dietary supplements from reliable manufacturers who use high -quality ingredients and adhere to strict production standards.
- Availability of additives: Avoid dietary supplements containing artificial dyes, flavors, preservatives and other undesirable additives.
3.4. The choice of a reliable manufacturer:
It is important to choose dietary supplements from reliable manufacturers who have a good reputation and adhere to strict production standards. Pay attention to the following factors:
- Reputation: Study reviews about the manufacturer and its products.
- Certification: Make sure that the manufacturer has certificates confirming the quality and safety of its products.
- Transparency: The manufacturer must provide complete information about the composition, dosage and production process of his products.
- Guarantee: The manufacturer must offer a guarantee of a refund if you are not satisfied with the quality of the product.
3.5. Accounting for individual characteristics:
When choosing a dietary supplement for sleep, it is important to take into account the individual characteristics of the body, such as:
- Age: The dosage of dietary supplements for sleep can vary depending on age.
- Health status: Some medical states may be a contraindication for taking certain dietary supplements for sleeping.
- Taken medicines: Some dietary supplements for sleep can interact with other medicines that you take.
- Allergies: Make sure that you do not suffer from allergies for any ingredients contained in the dietary supplement.
- Personal preferences: Choose a dietary supplement release form, which is most convenient for you (tablets, capsules, liquids, teas, etc.).
Chapter 4: Rules for taking dietary supplements for sleeping: dosage, reception time and other recommendations
The correct use of dietary supplements for sleeping is important to achieve maximum efficiency and minimize the risk of side effects. It is important to strictly follow the instructions on the packaging and the recommendations of the doctor.
4.1. Dosage:
The dosage of dietary supplements for sleep can vary depending on the ingredients, the form of release and individual characteristics of the body. It is important to start with a minimum recommended dose and gradually increase it if necessary, but not exceed the maximum recommended dose.
4.2. Reception time:
Most dietary supplements are recommended to be taken 30-60 minutes before bedtime. This allows the ingredients to absorb and begin to act by the time you go to bed. Melatonin is usually taken 30 minutes before bedtime, and valerian, chamomile and other soothing herbs can be taken 1-2 hours before bedtime.
4.3. Course accepts:
It is not recommended to take dietary supplements for sleeping for a long time without consulting a doctor. Long -term use of some dietary supplements can lead to the development of tolerance and a decrease in efficiency. The doctor may recommend the optimal course of bad and evaluate the need to continue it.
4.4. Combination with other drugs:
Some dietary supplements for sleep can interact with other medicines that you take. It is important to inform the doctor about all the medicines that you take before starting taking dietary supplements for sleeping. The doctor can evaluate possible interactions and give recommendations on the safe use of dietary supplements.
4.5. Sleep hygiene rules:
Dietary dietary supplements can be an effective addition to the rules of sleep hygiene, but they are not a replacement for a healthy lifestyle. It is important to comply with the following rules of sleep hygiene:
- Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Comfortable bedroom: Provide the quiet, dark and cool atmosphere in the bedroom.
- Convenient mattress and pillow: Use a convenient mattress and pillow that support the correct body position during sleep.
- Avoid caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime.
- Regular physical exercises: Do physical exercises regularly, but not before going to bed.
- Relaxing rituals before bedtime: Develop relaxing rituals before bedtime, such as a warm bath, reading a book or listening to calm music.
- Avoid screens before bedtime: Avoid the use of electronic devices (phones, tablets, computers) before bedtime, since the blue light emitted by these devices can disrupt the production of melatonin.
Chapter 5: Possible side effects and contraindications
Like any other products, sleep dietary supplements can cause side effects in some people. It is important to know about possible side effects and contraindications in order to take dietary supplements safely and efficiently.
5.1. Side effects:
Side effects of dietary supplements for sleeping are usually MILD and pass on their own. The most common side effects include:
- Daytime drowsiness: Some dietary supplements can cause drowsiness during the day, especially if you take them at a too large dose.
- Headache: Rarely, but some dietary supplements for sleep can cause headache.
- Indigestion: Some dietary supplements for sleep can cause stomach disorder, such as nausea, diarrhea or constipation.
- Dizziness: In rare cases, dietary supplements can cause dizziness.
- Dry mouth: Some dietary supplements for sleep can cause dry mouth.
- Allergic reactions: In rare cases, dietary supplements can cause allergic reactions such as skin rash, itching or swelling.
5.2. Contraindications:
Some dietary supplements for sleep can be contraindicated to people with certain medical conditions. Contraindications include:
- Pregnancy and breastfeeding: Many dietary supplements for sleep are not recommended to be taken during pregnancy and breastfeeding, since their safety has not been established in these periods.
- Autoimmune diseases: Melatonin can stimulate the immune system and is not recommended for people with autoimmune diseases.
- Liver and kidney diseases: Some dietary supplements for sleep can be contraindicated for people with liver and kidney diseases, as they can make it difficult to remove the ingredients from the body.
- Depression: Some dietary supplements for sleep can interact with antidepressants and are not recommended to be taken without consulting a doctor.
- Alcohol: It is not recommended to drink alcohol while taking dietary supplements for sleep, as this can enhance side effects.
5.3. Interactions with drugs:
Some dietary supplements for sleep can interact with other medicines that you take. It is important to inform the doctor about all the medicines that you take before starting taking dietary supplements for sleeping. The doctor can evaluate possible interactions and give recommendations on the safe use of dietary supplements.
Chapter 6: Alternative methods of sleep improvement
In addition to sleep dietary supplements, there are many other methods that can help improve sleep. These methods include a change in lifestyle, psychotherapy and medical procedures.
6.1. Sleep hygiene:
As mentioned earlier, compliance with sleep hygiene rules is an important condition for improving sleep. This includes a regular sleep mode, a comfortable bedroom, avoiding caffeine and alcohol before bedtime, regular physical exercises and relaxing rituals before bedtime.
6.2. Cognitive-behavioral therapy (KPT) for insomnia:
KPT is a type of psychotherapy that helps people change thoughts and behavior that contribute to insomnia. KPT may include relaxation techniques, cognitive restructuring, stimulus control and sleep restriction.
6.3. Relaxing techniques:
Relaxation techniques, such as meditation, yoga, ta-chi and progressive muscle relaxation, can help reduce stress and anxiety, facilitating falling asleep and improving the quality of sleep.
6.4. State therapy:
Light therapy can be useful for people with circus rhythm disorders, such as sleeping phase delay syndrome. Light therapy involves the effect of bright light in the morning to help to move the inner clock forward.
6.5. Respiratory exercises:
Some breathing exercises, such as belly breathing and 4-7-8 breathing, can help calm the nervous system and help relax before bedtime.
6.6. Acupuncture and acupressure:
Acupuncture and acupressure are methods of traditional Chinese medicine, which involve the effect on certain points on the body to improve sleep.
6.7. Medicines:
In some cases, the doctor may prescribe drugs for the treatment of insomnia. However, sleep medications are usually used only in the short term, as they can cause side effects and dependence.
Chapter 7: Conclusion
Dietary dietary supplements can be a useful addition to the strategy for improving sleep, but they are not a panacea. It is important to understand the causes of sleep disturbance, choose dietary supplements from reliable manufacturers, observe the reception rules and consult a doctor. It is also important to remember that compliance with sleep hygiene rules and other alternative methods can be as effective if no more than dietary supplements for sleeping. The choice of an optimal approach to improving sleep is an individual process that requires a thorough assessment and consultation with a specialist.