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Dad for sleeping: Pros and minuses
Section 1: Understanding of dietary supplements and their roles in improving sleep
1.1 Determination of biologically active additives (dietary supplements)
Biologically active additives, also known as dietary supplements, are concentrated sources of nutrients or other substances that have a physiological effect on the body. They are not drugs and are designed to supplement the diet. Bades are available in various forms, including tablets, capsules, powders and liquids. Their composition can vary from individual vitamins and minerals to complex complexes of plant extracts and other compounds. The regulation of dietary supplements differs from the regulation of drugs, and manufacturers are not required to provide evidence of effectiveness and safety to the same extent as manufacturers of drugs.
1.2 mechanisms for the action of dietary supplements affecting sleep
Some dietary supplements affect sleep, acting on various neurotransmitters and hormones that regulate the cycle of sleep and wakefulness. For example, melatonin is a hormone produced by an epiphysis that plays a key role in the regulation of circadian rhythms. Bades with melatonin can help reduce the time of falling asleep and improve the quality of sleep, especially with violations associated with the change of time zones or replaceable work. Other dietary supplements, such as valerian and chamomile, contain compounds that have a calming and relaxing effect, contributing to falling asleep and reducing anxiety. Some dietary supplements can also affect the level of gamma-aminomatic acid (GABA), neurotransmitter, which reduces nervous activity and promotes relaxation. However, the mechanisms of the action of many dietary supplements affecting sleep have not been fully studied, and additional studies are needed to confirm their effectiveness and safety.
1.3 common types of dietary supplement to improve sleep
The market presents many dietary supplements designed to improve sleep. Some of the most common include:
- Melatonin: Regulates the cycle of sleep and wakefulness.
- Valerian: It has a calming and relaxing effect.
- Chamomile: It has soothing properties and can contribute to falling asleep.
- Magnesium: Participates in the regulation of the nervous system and can contribute to muscle relaxation.
- L-triptophan: Amino acid, which is the predecessor of serotonin and melatonin.
- Gamk (gamma-aminobral acid): Neurotransmitter, which reduces nervous activity.
- 5-HTP (5-hydroxyryptophan): It is converted into serotonin in the body.
- Melissa medicinal (Lemon Balm): It has soothing properties.
- Passiflora: It has a calming and anxiolytic effect.
Section 2: Advantages of using dietary supplements for sleeping
2.1 sleep quality improvement
Many people experiencing dream problems report improving the quality of sleep after taking dietary supplements. Some dietary supplements, such as melatonin, can help reduce the time of falling asleep and increase the duration of sleep. Others, such as Valerian and Chamomile, can contribute to a deeper and more calm sleep. Improving the quality of sleep can lead to a decrease in fatigue, increased energy and improve cognitive functions during the day.
2.2 Reduction of falling asleep
Bades can help people who have difficulty falling asleep, reduce the time necessary for falling asleep. Melatonin, in particular, is known for his ability to reduce the time of falling asleep, especially in people with circus rhythms. A decrease in falling asleep can reduce anxiety associated with insomnia and improve the overall quality of sleep.
2.3 Reducing the level of anxiety and stress
Some dietary supplements, such as Valerian, chamomile and Melissa, have soothing and anxiolytic properties. They can help reduce the level of anxiety and stress, which can contribute to falling asleep and improving the quality of sleep. A decrease in anxiety and stress can also lead to improvement of mood and overall well -being.
2.4 Support for circadian rhythms
Melatonin is a key hormone that regulates circadian rhythms, a natural cycle of sleep and wakefulness of the body. Bades with melatonin can help maintain circus rhythms, especially in people working in shifts, traveling through time zones or having other circus rhythms. Support for circadian rhythms can lead to more regular sleep and improve the general health condition.
2.5 alternative to prescription sleeping pills
Bades can be an attractive alternative to prescription sleeping pills for people who prefer more natural products or want to avoid side effects associated with drugs. Recipe sleeping pills can cause dependence and have a number of side effects, such as drowsiness during the day, dizziness and memory problems. Bades, as a rule, have fewer side effects, but it is important to remember that they are not medicines and may not be as effective as prescription drugs.
Section 3: Disadvantages and risks associated with the use of dietary supplements for sleeping
3.1 lack of quality regulation and control
Bades are not adjusted as strictly as drugs. This means that manufacturers are not required to provide evidence of effectiveness and safety to the same extent as manufacturers of drugs. As a result, the quality and composition of dietary supplements can vary, and some products may contain impurities or not correspond to the declared composition. Consumers should be careful when choosing dietary supplements and buy products only from reliable manufacturers.
3.2 side effects and interactions with drugs
Despite the fact that dietary supplements are often considered safer than prescription drugs, they can still cause side effects and interact with other drugs. Some common side effects of sleep dietary supplements include drowsiness during the day, dizziness, headache and stomach disorder. It is important to consult a doctor before taking dietary supplements, especially if you take other medicines or have any diseases.
3.3 insufficient evidence base
The effectiveness of many dietary supplements for sleeping has not been carefully studied, and the evidence base for some products is limited. Some studies have shown that certain dietary supplements, such as melatonin and valerian, can be effective for improving sleep, but additional studies are needed to confirm these results and determine the optimal dosages and treatment regimens. Consumers must be aware of the restrictions on the evidence base and realistically evaluate the expected results.
3.4 The possibility of developing tolerance and dependence
With prolonged use of some dietary supplements for sleep, tolerance may develop, which means that to achieve the same effect a higher dose will be required. In some cases, dependence may also develop when a person experiences the symptoms of canceling when the dietary supplement is stopped. It is important to use dietary supplements for sleeping only as necessary and not exceed the recommended doses. If you notice that you need more dietary supplements to achieve the same effect, or experience the symptoms of canceling when you stop taking it, consult a doctor.
3.5 Individual reaction and effectiveness
The effectiveness of dietary supplements for sleep can vary from person to person. What works for one person may not work for another. An individual reaction to dietary supplements can depend on various factors, such as age, gender, health status and medications taken. It is important to consult a doctor to determine which dietary supplements can be the most suitable for you, and monitor your reaction to the product.
Section 4: specific dietary supplements for sleeping: detailed analysis
4.1 Melatonin: sleep hormone
Melatonin is a hormone produced by an epiphysis that plays a key role in the regulation of circadian rhythms. It helps to regulate the cycle of sleep and wakefulness, and can also influence other physiological processes.
- The mechanism of action: Melatonin is associated with receptors in the brain that regulate sleep and circus rhythms. It can also have an antioxidant effect and protect the cells from damage.
- Advantages: Reducing the time of falling asleep, improving the quality of sleep, alleviation of symptoms of clocking time zones, regulation of circadian rhythms.
- Risks and side effects: Drowsiness during the day, headache, dizziness, nausea, irritability.
- Recommendations for use: Take 30-60 minutes before bedtime. Start with a low dose (0.5-1 mg) and gradually increase if necessary. Long -term use without consultation with a doctor is not recommended.
4.2 Valerian: Sedding plant
Valerian is a herbaceous plant whose roots are used to prepare dietary supplements with soothing and relaxing properties.
- The mechanism of action: Valerian contains compounds that can affect the level of the GABA in the brain. GABA is a neurotransmitter that reduces nervous activity and promotes relaxation.
- Advantages: Reducing anxiety, improving the quality of sleep, reducing the time of falling asleep.
- Risks and side effects: Drowsiness during the day, headache, stomach disorder, dizziness.
- Recommendations for use: Take 30-60 minutes before bedtime. Start with a low dose and gradually increase if necessary. The use of valerian with alcohol or other sedatives should be avoided.
4.3 chamomile: soft sedative effect
Chamomile is a plant whose flowers are used to make tea and dietary supplements with soothing and anti -inflammatory properties.
- The mechanism of action: Chamomile contains an apigenin, an antioxidant that can be associated with receptors in the brain involved in sleep and anxiety regulation.
- Advantages: Reducing anxiety, improving the quality of sleep, muscle relaxation.
- Risks and side effects: Allergic reactions, drowsiness during the day, nausea.
- Recommendations for use: Drink chamomile tea 30-60 minutes before bedtime. Bades with chamomile should be taken in accordance with the manufacturer’s instructions.
4.4 Magnesium: Mineral for relaxation
Magnesium is an important mineral that is involved in many physiological processes, including the regulation of the nervous system and muscle relaxation.
- The mechanism of action: Magnesium is involved in the regulation of the nervous system and can help reduce stress and anxiety. It can also contribute to muscle relaxation and improving the quality of sleep.
- Advantages: Improving the quality of sleep, a decrease in stress and anxiety, muscle relaxation.
- Risks and side effects: Disorder of the stomach, diarrhea, nausea.
- Recommendations for use: Take before bedtime. Start with a low dose and gradually increase if necessary. Well -absorbed forms of magnesium, such as citrate or glycinate, should be selected.
4.5 L-triptophan and 5-HTP: serotonin precursors and melatonin
L -tripthophanes is an amino acid that is the precursor of serotonin and melatonin. 5-HTP (5-hydroxyryptophan) is a compound, which is an intermediate link in the process of transforming a tripophane into serotonin.
- The mechanism of action: L-tripthophanes and 5-HTP increase the level of serotonin in the brain, which, in turn, can be transformed into melatonin. Serotonin and melatonin play an important role in the regulation of sleep and mood.
- Advantages: Improving mood, reducing anxiety, improving the quality of sleep, reducing the time of falling asleep.
- Risks and side effects: Nausea, vomiting, diarrhea, drowsiness during the day, headache.
- Recommendations for use: Take before bedtime. You should start with a low dose and gradually increase if necessary. It is not recommended to use with antidepressants without consulting a doctor.
4.6 GABA (gamma-aminomatic acid): neurotransmitter calm
GABA (gamma -aminomatic acid) is a neurotransmitter that reduces nervous activity in the brain and promotes relaxation.
- The mechanism of action: GABA binds to the receptors in the brain that reduce nervous activity and contribute to relaxation.
- Advantages: Reducing anxiety, improving the quality of sleep, muscle relaxation.
- Risks and side effects: Drowsiness during the day, dizziness, nausea.
- Recommendations for use: Take before bedtime. You should start with a low dose and gradually increase if necessary.
4.7 Melissa medicinal (Lemon Balm): Sedding grass
Melissa drugs (Lemon Balm) is a grass that has soothing and antiviral properties.
- The mechanism of action: Melissa medicinal contains compounds that can affect the level of the GABA in the brain.
- Advantages: Reducing anxiety, improving the quality of sleep, relaxation.
- Risks and side effects: Drowsiness during the day, dizziness.
- Recommendations for use: Drink tea from medicinal lemon balm 30-60 minutes before bedtime. Bades with lemon balm should be accepted in accordance with the manufacturer’s instructions.
4.8 Passiflora: a plant for relaxation and sleep
Passiflora is a plant that has soothing and anxiolytic properties.
- The mechanism of action: Passiflora contains compounds that can affect the level of the GABA in the brain.
- Advantages: Reducing anxiety, improving the quality of sleep, relaxation.
- Risks and side effects: Drowsiness during the day, dizziness.
- Recommendations for use: Take before bedtime. You should start with a low dose and gradually increase if necessary.
Section 5: Correct choice and use of dietary supplements for sleeping
5.1 Consultation with a doctor
Before taking any dietary supplements for sleeping, it is necessary to consult a doctor. The doctor will be able to evaluate your state of health, identify possible contraindications and interactions with other drugs, as well as recommend the most suitable dietary supplement and dosage.
5.2 Choosing a reliable manufacturer
When choosing dietary supplements, it is necessary to give preference to products from reliable manufacturers who comply with quality standards and undergo independent laboratory tests. Products from unknown manufacturers or with a dubious reputation should be avoided.
5.3 Study of composition and dosage
Before buying dietary supplements, you must carefully study the composition and dosage. Make sure that the product does not contain allergens or other ingredients that can cause undesirable reactions. Follow the recommended dosage and do not exceed it.
5.4 Start with a low dose
At the first use of dietary supplements, you should start with a low dose and gradually increase it if necessary. This will help to evaluate your reaction to the product and avoid undesirable side effects.
5.5 Compliance with reception rules
Some dietary supplements should be taken 30-60 minutes before bedtime, others – immediately before bedtime. It is important to comply with the reception rules indicated on the packaging or recommended by the doctor.
5.6 Monitoring of the reaction of the body
After the start of taking dietary supplements, it is necessary to carefully monitor the reaction of the body. If you notice any side effects, stop taking and consult a doctor.
5.7 A complex approach to improving sleep
Bades can be a useful addition to an integrated approach to improving sleep. It is also important to comply with the rules of sleep hygiene, such as a regular sleep schedule, creating a comfortable situation for sleeping, avoiding caffeine and alcohol before bedtime, as well as stress and anxiety management.
Section 6: Alternatives Badam to improve sleep
6.1 Sleep hygiene
Sleep hygiene includes a number of habits and practices that contribute to improving the quality of sleep.
- Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Comfortable sleeping: Dark, quiet and cool bedroom.
- Avoiding caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Regular physical exercises: Physical exercises can improve sleep, but intensive training should be avoided before bedtime.
- Restriction of the time spent in front of the screens before bedtime: Blue light emitted by screens can suppress the production of melatonin.
6.2 Cognitive-behavioral therapy (KPT) for insomnia
KPT is a form of psychotherapy, which is aimed at changing negative thoughts and behavior associated with insomnia.
- KPT techniques: Control of stimuli, time limitation, cognitive restructuring, relaxation techniques.
- KPT efficiency: KPT is an effective method of treating insomnia and can be more effective than sleeping pills in the long run.
6.3 relaxation techniques
Relaxation techniques can help reduce stress and anxiety, which can help improve sleep.
- Examples of relaxation techniques: Deep breathing, progressive muscle relaxation, meditation, yoga, tai-chi.
6.4 Herbal teas and aromatherapy
Herbal teas, such as chamomile tea and melissa tea, can have a calming effect and contribute to falling asleep. Aromatherapy using essential oils, such as lavender and chamomile, can also help relax and improve sleep.
6.5 Drug treatment (only as prescribed by a doctor)
In some cases, drug treatment of insomnia may be required. Snot -free drugs should be taken only as prescribed by a doctor and under his supervision, as they can cause side effects and dependence.
Section 7: Final recommendations
The choice of dietary supplements for sleep should be conscious and balanced. It is necessary to take into account all the pros and cons, as well as consult a doctor. A comprehensive approach to improving sleep, including sleep hygiene, CPT and relaxation techniques, can be more effective than using only dietary supplements. Remember that sleep health is an important part of general health and well -being.