Safe dietary supplement to improve sleep quality

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Safe dietary supplement to improve sleep quality: An extensive guide

Content:

I. Understanding sleep: the foundation for choosing dietary supplements
A. Sleep cycles and their importance B. Factors affecting the quality of sleep C. Diagnosis of sleep problems

II. Melatonin: Sleep hormone and his role
A. How Melatonin B. Dosage and form of release of melatonin C. Side effects and contraindications of melatonin D. The interaction of melatonin with drugs E. Scientific research of the effectiveness of melatonin

III. Magnesium: Mineral of relaxation
A. The role of magnesium in the body and its effect on dream B. Forms of magnesium: glycinate, citrate, tronate, oxide

  1. Magnesium glycinate: advantages and disadvantages
  2. Magnesium citrate: advantages and disadvantages
  3. Magnesium Treonate: Advantages and disadvantages
  4. Magnesium oxide: Advantages and disadvantages of C. Dosage and side effects of magnesium D. Magnesium and its interaction with other dietary supplements and drugs E. Food products rich in magnesium

IV. Valerian: A traditional sedative
A. The mechanism of action of valerian B. Forms of release of valerian: tinctures, capsules, tablets C. Dosage of valerian to improve sleep D. Side effects and contraindications of valerian E. The interaction of valerian with drugs and alcohol F. Scientific research of valerian’s effectiveness

V. L-dean: amino acid for relaxation
A. As L-theanine affects the brain waves and anxiety B. The dosage of L-theanine to improve sleep C. The safety of L-theanine and the side effects of D. L-theanine and its interaction with caffeine E. Sources of L-theanine in food

VI. Chamomile: A delicate soothing agent
A. Active components of chamomile and their impact on sleep B. Forms of chamomile release: tea, extracts, capsules C. Dosage of chamomile to improve sleep D. Side effects and allergic reactions to chamomile E. Using chamomile in aromatherapy

VII. Glycine: amino acid to improve sleep quality
A. The role of glycine as a neurotransmitter B. Dosage of glycine to improve sleep C. Glycine safety and side effects D. Glycin and its interaction with other substances

VIII. Triptophan and 5-HTP: Setonin and melatonin precursors
A. How Triptophan and 5-HTP affect the mood and dream B. The dosage of tryptophan and 5-HTP to improve sleep C. Side effects and contraindications of tryptophan and 5-HTP D. The interaction of tryptophan and 5-HTP with antidepressants E. Foods rich in tryptophan

IX. Melissa Medicinal: Singleant effect
A. Active components of lemon balm and their influence on sleep B. Forms of leneks: tea, extracts, capsules C. Dosage of lemon balm to improve sleep D. Side effects and contraindications of lemon balm E. Combination of lemon balm with other herbs

X. Passiflora: a plant for removing anxiety and improving sleep
A. The mechanism of action of passiflora B. Forms of the release of passiflora: tinctures, extracts, capsules C. Dosage of passiflora to improve sleep D. Side effects and contraindications of passiflora E. Interaction of passiflora with other sedatives

XI. Other potentially useful dietary supplements for sleeping:
A. Gaba (Gamma-Aminated Acid) B. L-Ornithine C. Inositol D. Shafran E. Shafran E. Ashwaganda

XII. How to choose the right dietary supplement for sleeping: personalized approach
A. Assessment of the causes of insomnia B. Consultation with a doctor or a qualified specialist C. Studying the composition and reputation of the manufacturer D. Start with small doses and gradually increase E. Track the body’s reaction and lead the sleep diary

XIII. The importance of lifestyle to improve sleep:
A. Regular sleep and wakefulness B. Creation of a comfortable situation for sleep C. Avoiding caffeine and alcohol before bedtime D. Regular physical exercises (but not before bedtime) E. Relaxation practice: Meditation, yoga, breathing exercises F. Light hygiene: restriction of the effects of blue light from the screens

XIV. Risks and warnings when using dietary supplements for sleeping:
A. Side effects and allergic reactions B. Interaction with C. Coskery of serious health problems D. Dependence on dietary supplements E. Insufficient regulation of the market of the baskets

XV. Legal framework and regulation of dietary supplements in Russia and other countries.
A. Requirements for the production and labeling of dietary supplements B. Responsibility of manufacturers for safety and efficiency C. Local and international quality standards

XVI. Future research and prospects in the field of dietary supplements for sleep.
A. New developments and innovations B. Personalized medicine and dietary supplement C. The role of microbioma in sleep regulation

XVII. List of literature and resources for further study.
A. Scientific articles and research B. Authoritative websites and organizations of C. Books and expert publications

I. Understanding sleep: the foundation for choosing dietary supplements

A. Sleep cycles and their importance:

Sleep is not just a relaxation period, but a complex physiological process consisting of several cycles, each of which lasts about 90-120 minutes. Each cycle includes several stages:

  • Stage 1 (N1): The transition from wakefulness to sleep. Sleep is superficial, easily interrupted. Hypnagogical hallucinations (images, sounds, sensations) may occur.

  • Stage 2 (N2): A deeper sleep. The heart rhythm and breathing slow down. The brain generates sleepy spindles and k-comprehensive agents that help maintain sleep.

  • Stage 3 (N3): The deepest stage of sleep, also known as slow sleep or delta-ssa. At this time, the body is restored physically, the immune system is strengthened and tissue regeneration processes occur. The hardest thing is to wake a person in this phase.

  • REM-SN (quick sleep): It is characterized by quick eye movements, increased brain activity, similar to activity in a state of wakefulness, and muscle relaxation. It is in this phase that we see dreams. REM-SN is important for the consolidation of memory, training and emotional regulation.

The disadvantage of any of these stages can negatively affect well -being, cognitive functions and general health. For example, a lack of deep sleep leads to physical fatigue, and the lack of REM-SNN-to problems with memory and concentration of attention.

B. Factors affecting the quality of sleep:

The quality of sleep is influenced by many factors, both external and internal:

  • Age: With age, the need for a dream decreases, and its structure changes. In older people, a more superficial sleep is often observed, with frequent awakening.

  • Nutrition: Heavy food, flow of caffeine or alcohol before bedtime can break sleep. The lack of certain nutrients, such as magnesium or vitamin D, can also affect the quality of sleep.

  • Physical activity: Regular physical exercises help improve sleep, but intense training can immediately have the opposite effect before bedtime.

  • Psychological state: Stress, anxiety, depression and other mental disorders often lead to insomnia.

  • Medical conditions: Chronic diseases, such as sleep apnea, restless legs syndrome, arthritis, back pain and others, can seriously disrupt sleep.

  • Medicines: Some drugs, such as antidepressants, beta-blockers and corticosteroids, can affect sleep.

  • Environment: Noise, light, temperature and other environmental factors can interfere with sleep. It is important to create a comfortable sleeping atmosphere: a dark, quiet and cool room.

  • Sleep and wakefulness mode: The irregular sleep and wakefulness regimen disrupts the circus rhythms of the body and can lead to insomnia.

C. Diagnosis of sleep problems:

Before resorting to dietary supplements, it is important to find out the cause of sleep problems. This is necessary:

  • Keep sleep diary: Write down the time of falling asleep, the time of awakening, the number of awakening at night, well -being after sleep, the use of caffeine and alcohol, the level of stress and other factors that can affect sleep.

  • Take a doctor: The doctor will be able to exclude the medical causes of insomnia, such as sleep apnea, restless legs or other diseases. It can also prescribe blood tests to detect a nutrient deficiency.

  • Pass the polysonography: This study, which is carried out in a specialized laboratory of sleep and allows you to evaluate the structure of sleep, breathing, heart rhythm and other parameters during sleep. Polysonography can help diagnose sleep apnea and other sleep disorders.

II. Melatonin: Sleep hormone and his role

A. How Melatonin works:

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, the internal hours of the body that control the cycle of sleep and wakefulness. The production of melatonin increases in the dark and decreases when the light is exposed. Melatonin signals the body that it is time to sleep, reduces body temperature and promotes relaxation.

Melatonin is associated with special receptors in the brain that regulate sleep and circadian rhythms. It also has antioxidant properties and can protect cells from damage.

B. Dosage and form of release of melatonin:

Melatonin is available in various forms of release, including:

  • Tablets: The most common form.

  • Capsules: Easily swallow.

  • Chewing tablets: Convenient for children and people who are difficult to swallow pills.

  • Sprays: Speak quickly.

  • Liquid forms: Easy to dose.

The dosage of melatonin varies depending on individual needs and can be from 0.3 mg to 5 mg. It is recommended to start with the lowest dose and gradually increase it, if necessary. It is important to remember that a too high dose of melatonin can lead to side effects, such as headache, dizziness and drowsiness during the day.

C. Side effects and contraindications of melatonin:

Melatonin is usually considered safe, but some people may have side effects, such as:

  • Headache

  • Dizziness

  • Drowsiness during the day

  • Nausea

  • Irritability

  • Nightmares

Melatonin contraindicated:

  • Pregnant and lactating women: The influence of melatonin on the development of the fetus and baby is not sufficiently studied.

  • People with autoimmune diseases: Melatonin can stimulate the immune system and worsen the course of autoimmune diseases.

  • People with serious diseases of the liver and kidneys: Melatonin is metabolized in the liver and is excreted by the kidneys. Violation of the function of these organs can lead to the accumulation of melatonin in the body and enhance side effects.

  • Children: Melatonin should be used with caution in children and only under the supervision of a doctor.

D. Melatonin interaction with drugs:

Melatonin can interact with some drugs, including:

  • Anticoagulants (drugs that thinning blood): Melatonin can enhance the effect of anticoagulants and increase the risk of bleeding.

  • Antidepressants: Melatonin can interact with some antidepressants such as selective serotonin (SIOS) retreat inhibitors and tricyclic antidepressants.

  • Immunocationthretarite: Melatonin can reduce the effectiveness of immunosuppressants.

  • Offidiabetic drugs: Melatonin can affect the level of glucose in the blood.

  • Hypotentine drugs: Melatonin can affect blood pressure.

It is important to consult a doctor before taking melatonin if you take any medicine.

E. Scientific research of melatonin effectiveness:

Numerous studies confirm the effectiveness of melatonin to improve sleep, especially with:

  • Jetlage (change of time zones): Melatonin helps to adapt to a new time zone and reduce the symptoms of a jetting.

  • Sleep disorders in people working in shifts: Melatonin helps regulate circadian rhythms and improve sleep in people working in a night shift.

  • Insomnia in the elderly: In older people, melatonin production often decreases, so taking melatonin can help improve sleep.

  • Insomnia associated with the syndrome of deficiency of attention and hyperactivity (ADHD): Melatonin can help improve sleep in children and adults with ADHD.

III. Magnesium: Mineral of relaxation

A. The role of magnesium in the body and its effect on sleep:

Magnesium is an important mineral that is involved in many biochemical processes in the body, including:

  • Regulation of the nervous system: Magnesium helps to calm the nerves and reduce anxiety, which helps to improve sleep.

  • Muscle relaxation: Magnesium is a natural muscle relaxant and helps to prevent cramps and cramps that can interfere with sleep.

  • Regulation of melatonin levels: Magnesium is necessary for the normal production of melatonin.

  • Regulation of the level of cortisol: Magnesium helps to reduce the level of cortisol, stress hormone that can disturb sleep.

Magnesium deficiency can be manifested by various symptoms, including:

  • Insomnia

  • Anxiety

  • Irritability

  • Muscle cramps

  • Headaches

B. Forms of magnesium: glycinate, citrate, tronate, oxide:

There are several different forms of magnesium, which differ in bioavailability (ability to be absorbed by the body) and effects.

  1. Magnesium glycinate:
  • Advantages: It has high bioavailability, well tolerated, does not cause diarrhea. Glycine, which is part of the magnesium of glycinate, also has soothing properties and can help improve sleep.
  • Flaws: It may be a little more expensive than other forms of magnesium.
  1. Magnesium citrate:
  • Advantages: It is well absorbed by the body, has a laxative effect, which can be useful for constipation.
  • Flaws: It can cause diarrhea in some people, especially when taking high doses.
  1. Magnesium Treonate:
  • Advantages: It has the ability to penetrate through a hematoencephalic barrier and improve cognitive functions. It can be useful for improving memory and concentration. Some studies show that it can also improve sleep quality.
  • Flaws: More expensive than other forms of magnesium. Additional studies are required to confirm its effectiveness to improve sleep.
  1. Magnesium oxide:
  • Advantages: The cheapest and most common type of magnesium.
  • Flaws: It has the lowest bioavailability, often causes diarrhea. Not recommended for prolonged admission.

C. Dosage and side effects of magnesium:

The recommended daily dose of magnesium for adults is 310-420 mg. The dosage may vary depending on individual needs and health status.

The side effects of magnesium usually occur when taking high doses and may include:

  • Diarrhea

  • Nausea

  • Vomiting

  • Spasms in the stomach

  • Decrease in blood pressure

D. Magnesium and its interaction with other dietary supplements and medicines:

Magnesium can interact with some medicines, including:

  • Antibiotics (tetracycline and chinolons): Magnesium can reduce the absorption of these antibiotics.

  • Preparations for the treatment of osteoporosis (bisphosphonates): Magnesium can reduce the absorption of bisphosphonates.

  • Diuretics (diuretics): Some diuretics can increase magnesium elimination from the body.

  • Preparations for reducing the acidity of the stomach (antacids): Long -term antacid intake can reduce magnesium absorption.

E. Food, rich in magnesium:

Include products rich in magnesium in your diet:

  • Green sheet vegetables (spinach, cabbage)

  • Nuts and seeds (almonds, cashews, pumpkin seeds)

  • Legumes (black beans, lentils)

  • Whole grain products (brown rice, oatmeal)

  • Avocado

  • Dark chocolate

IV. Valerian: A traditional sedative

A. Valerian’s action mechanism:

Valerian is a herbaceous plant, the roots of which are used as a soothing and sleeping pill for centuries. The mechanism of action of valerian has not been fully studied, but it is assumed that it is associated with the following effects:

  • Increase in the level of the GABA (gamma-aminomatic acid): GABA is a neurotransmitter that has a calming and relaxing effect. Valerian can increase the level of GABA in the brain, which helps to reduce anxiety and improve sleep.
  • Interaction with adenosine receptors: Adenosine is a neuromodulator that promotes sleep. Valerian can interact with adenosine receptors, enhancing its effect.
  • The content of iridoids (valepotriats and valerine acid): These compounds have sedative properties.

B. Valerian output forms: tinctures, capsules, tablets:

Valerian is available in various forms of release:

  • Valerian tincture: Alcohol extract of the roots of valerian. It has a quick, but short -term effect. Contains alcohol, which can be contraindicated to some people.
  • Valerian’s capsules and tablets: Contain a powder or valerian roots extract. They have a longer effect than tincture.
  • Tea with Valerian: Contains a small amount of valerian and has a soft calming effect.

C. Valerian dosage to improve sleep:

The dosage of valerian varies depending on the form of release and individual needs. Recommended doses:

  • Valerian tincture: 15-30 drops before bedtime.
  • Valerian’s capsules and tablets: 400-600 mg extract of valerian roots 30-60 minutes before bedtime.
  • Tea with Valerian: 1 cup before bedtime.

It is important to start with the lowest dose and gradually increase it, if necessary. The effect of valerian may not appear immediately, but after a few days or weeks of regular admission.

D. Side effects and contraindications of valerian:

Valerian is usually considered safe, but some people may have side effects, such as:

  • Drowsiness during the day
  • Headache
  • Dizziness
  • Indigestion
  • Rarely – allergic reactions

Valerian contraindicated:

  • Pregnant and lactating women: The influence of valerian on the development of the fetus and baby is not sufficiently studied.
  • Children under 3 years old: The use of valerian in young children is not recommended.
  • People with severe liver diseases: Valerian can provide an additional load on the liver.
  • People with allergies to Valerian.

E. Valerian interaction with medicines and alcohol:

Valerian can strengthen the effect of other sedatives, sleeping pills and alcohol. It is not recommended to combine valerian with these substances. It is also worth avoiding driving a car or working with mechanisms requiring an increased concentration of attention, after taking valerian.

F. Scientific research of valerian’s effectiveness:

Some studies show that valerian can be effective for improving sleep, especially with mild and moderate insomnia. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of valerian.

V. L-theanine: Amino acid for relaxation

A. How L-theanine affects brain waves and anxiety:

L-theanine is an amino acid contained mainly in tea (Camellia sinensis). She is known for her soothing and relaxing properties, without causing drowsiness. L-theanine affects brain waves, contributing to an increase in alpha waves, which are associated with a state of relaxation and tranquility. He also modulates the level of neurotransmitters in the brain, in particular:

  • Increases the level of the GABA: Like Valerian, L-theanine can increase the level of GABA, which helps to reduce anxiety and improve sleep.
  • Increases the level of dopamine: Dopamine is a neurotransmitter associated with pleasure and motivation. L-theanine can increase the level of dopamine, which improves mood and reduces stress.
  • Increases the level of serotonin: Serotonin is a neurotransmitter associated with mood, sleep and appetite. L-theanine can increase the level of serotonin, which helps to improve sleep and mood.

B. L-theanine dosage to improve sleep:

The recommended dosage of the L-theanine to improve sleep is 100-200 mg for 30-60 minutes before bedtime. The dosage can vary depending on individual needs and sensitivity.

C. Safety L-dean and side effects:

L-theanine is usually considered safe. Side effects are rare and, as a rule, insignificant, such as:

  • Headache (rarely)
  • Stomach disorder (rarely)

L-theanine is well tolerated even at high doses.

D. L-theanine and its interaction with caffeine:

L-theanine is often combined with caffeine, as it can soften the stimulating effect of caffeine and reduce the anxiety associated with its use. The combination of L-theanine and caffeine can improve the concentration of attention and cognitive functions, while maintaining calmness and relaxation.

E. Sources of L-dean in food:

The main source of L-theanine in food is tea, especially green tea. However, the content of L-theanine in tea can vary depending on the variety of tea, the method of preparation and other factors. To achieve the therapeutic effect, taking L-theanine in the form of dietary supplements is often required.

VI. Chamomile: A delicate soothing agent

A. Active components of chamomile and their influence on sleep:

Chamomile is a well -known medicinal plant with soothing and anti -inflammatory properties. The main active components of chamomile, which affect the dream, are:

  • Apiped: Flavonoid, which binds to benzodiazepine receptors in the brain, exerting a soothing and anxiolytic (anti -aircraft) effect.
  • Alfa-bisabolol: Terin, with anti -inflammatory and antispasmodic properties.
  • Hamazulen: Antioxidant and anti -inflammatory substance.

B. Forms of the release of chamomile: tea, extracts, capsules:

Chamomile is available in various forms of release:

  • Chamomile tea: The most common way to use chamomile.
  • Chamomile extracts: A more concentrated form of chamomile than tea.
  • Chamomile capsules: Convenient for dosing and reception.
  • Chamomile essential oil: Used in aromatherapy.

C. Dosage of chamomile to improve sleep:

Dosage of chamomile varies depending on the form of release:

  • Chamomile tea: 1-2 cups before bedtime.
  • Chamomile extracts: The dosage is determined by the manufacturer.
  • Chamomile capsules: The dosage is determined by the manufacturer.
  • Chamomile essential oil: A few drops in diffuser or for massage.

D. Side effects and allergic reactions to chamomile:

Chamomile is usually considered safe, but some people may have allergic reactions, especially in people with allergies to the plants of the Astrov family (ragweed, chrysanthemums, calendula). Symptoms of allergies to chamomile may include:

  • Skin rash
  • Fast
  • Edema
  • Difficult breathing (rarely)

In rare cases, chamomile can cause drowsiness, nausea or vomiting.

E. Using chamomile in aromatherapy:

Chamomile essential oil is widely used in aromatherapy to relieve stress, reduce anxiety and improve sleep. A few drops of chamomile essential oil can be added to the diffuser or used for massage.

VII. Glycine: amino acid to improve sleep quality

A. The role of glycine as a neurotransmitter:

Glycine is an amino acid that acts as a neurotransmitter in the central nervous system. It has both exciting and inhibitory action, depending on what receptors it is associated with. Glycine is involved in the regulation of many functions, including:

  • Dream: Glycine helps to improve sleep, reduce the time of falling asleep and improve sleep quality.
  • Nervous excitability: Glycine has a calming effect.
  • Motor activity.
  • Cognitive functions.

B. Dosage of glycine to improve sleep:

The recommended dosage of glycine to improve sleep is 1-3 grams in 30-60 minutes before bedtime.

C. Glycine safety and side effects:

Glycine is usually considered safe. Side effects are rare and, as a rule, insignificant, such as:

  • Nausea (rarely)
  • Vomiting (rarely)

D. Glycine and its interaction with other substances:

Glycine can interact with some drugs, including:

  • CLOSAPIN (antipsychotic preparation): Glycine can enhance the effect of closapine.

VIII. Triptophan and 5-HTP: Setonin and melatonin precursors

A. How Triptophan and 5-HTP affect mood and sleep:

Triptophanes are an indispensable amino acid that is the precursor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. Serotonin, in turn, is a precursor of melatonin, a hormone that regulates the cycle of sleep and wakefulness.

5-HTP (5-hydroxyryptophan) is an intermediate product in the process of turning a tripophane into serotonin. 5-HTP has a higher bioavailability than a tripophane, and penetrates more easily through a hematoencephalic barrier, which makes it more effective for increasing the level of serotonin in the brain.

B. Dosage of Tryptophan and 5-HTP to improve sleep:

  • Triptofan: The recommended dosage of tripophanes to improve sleep is 500-2000 mg in 30-60 minutes before bedtime.
  • 5-HTP: The recommended 5-HTP dosage to improve sleep is 50-100 mg for 30-60 minutes before bedtime.

C. Side effects and contraindications of tryptophan and 5-HTP:

Side effects of tripophanes and 5-HTP may include:

  • Nausea
  • Vomiting
  • Diarrhea
  • Headache
  • Drowsiness
  • Dry mouth

Triptophan and 5-HTP are contraindicated:

  • Pregnant and lactating women.
  • People taking antidepressants (especially the SiOSS and IMAO).
  • People with liver or kidney diseases.
  • People with carcinoid syndrome.

D. Tryptophan interaction and 5-HTP with antidepressant:

Triptophan and 5-HTP can interact with antidepressants, especially selective serotonin (SioSC) inhibitors and monoamineine inhibitors (IMAO), which can lead to the development of serotonin syndrome, a potentially dangerous state characterized by high temperature, muscle rigidity, cordonal heartbeat, cordial heartbeat, cordial heartbeat excitement and other symptoms. It is not recommended to combine a thriptophan and 5-HTP with antidepressants without consulting a doctor.

E. Food products rich in triple:

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