Soothing dietary supplements for sleeping

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Do not include any promotional material or endorsements. The article should be based purely on factual information about soothing sleep supplements, their ingredients, mechanisms of action, potential benefits, safety considerations, and scientific backing.

Soothing dietary supplements for sleeping: detailed review

Part 1: Understanding sleep and sleep problems

  1. Sleep cycles and sleep architecture:

    • NREM (Non-Rapid Eye Movement) Сон:
      • Stage 1 (N1): The transition from wakefulness to sleep. It is characterized by slow movements of the eyes, relaxation of muscles. The brain produces ata waves. Easy awakening.
      • Stage 2 (N2): A deeper sleep. Reduced body temperature and heart rate. The appearance of sleepy spindles and K-comprehensive EEGs. It is harder to wake up.
      • Stage 3 (N3): The deepest stage of NREM sleep, also known as slow sleep. The predominance of delta waves on the EEG. Restoration of the body, strengthening the immune system, release of growth hormone. It is very difficult to wake up.
    • REM (Rapid Eye Movement) Сон:
      • It is characterized by rapid movements of the eyes, rapidness of breathing and pulse. The brain is active, as during wakefulness. Dreams. Relaxation of muscles (muscle atony). It is important for cognitive functions, training and memory consolidation.
    • Sleep cyclic: A full sleep cycle (N1-N2-N3-N2-REM) takes about 90-120 minutes. During the night, 4-6 cycles occur. The proportions of the stages change throughout the night (more deep sleep in the first half, more than the REM of sleep in the second half).

  2. Common sleep disturbances:

    • Insomnia (insomnia):
      • Acute (short -term): Associated with stress, changes in graphics, disease. It lasts several days or weeks.
      • Chronic: It lasts 3 months or longer, occurs at least 3 times a week. It can be caused by medical conditions, mental disorders, the use of psychoactive substances.
      • Symptoms: Difficulties with falling asleep, frequent awakening at night, early awakening, a feeling of fatigue and breakdown after sleep, problems with concentration, irritability.
    • Apnee in a dream:
      • Continuation of breathing during sleep, leading to a decrease in the level of oxygen in the blood.
      • Obstructive apnea in a dream (OSA): It is caused by blockage of the upper respiratory tract.
      • Central apnea in a dream (CSA): It is caused by problems with brain signals that control breathing.
      • Symptoms: Loud snoring, stopping breathing during sleep, suffocation or panting in a dream, frequent awakening, headaches in the morning, daytime drowsiness, problems with concentration of attention.
    • Restless legs syndrome (RLS):
      • An irresistible desire to move your legs, often accompanied by unpleasant sensations (tingling, burning, crawling goosebumps).
      • Symptoms are enhanced alone, especially in the evening and night.
      • Improving symptoms when moving.
    • Narcolence:
      • Chronic neurological disorder, characterized by excessive daytime drowsiness and sudden attacks of sleep (sleepy attacks).
      • Other symptoms: cataplexia (sudden loss of muscle tone), sleepy paralysis, hypnagogical and hypnopic hallucinations.
    • Parasia:
      • Unusual behavior occurring during sleep.
      • Lunatism (Somnambulism): Walking or performing other actions during sleep.
      • Nightmares: Bright, terrible dreams leading to awakening.
      • Night horrors: Episodes of strong fear and panic during sleep, often accompanied by a scream and a rapid heartbeat.
      • Talking in a dream (doubtful): Pronouncing words or phrases during sleep.

  3. Factors affecting sleep:

    • Age: The need for a dream is changing with age. Newborns are required the most sleep (16-18 hours a day). With age, the need for a dream is gradually decreasing.
    • Genetics: Genetic factors can affect a predisposition to sleep disturbances and individual needs in a dream.
    • Life:
      • Diet: The use of caffeine, alcohol, heavy foods before going to bed can break sleep.
      • Physical activity: Regular physical exercises help improve sleep, but you should not play sports immediately before bedtime.
      • Sleep mode: The irregular sleep and wakefulness regime (for example, work in shifts, traveling with a change in time zones) can disrupt circus rhythms and lead to sleep problems.
    • Environment:
      • Temperature: The optimum temperature in the bedroom for sleeping is 18-20 degrees Celsius.
      • World: Bright light before going to bed may suppress the production of melatonin and difficult to fall asleep.
      • Noise: Noise can interrupt a dream and reduce its quality.
    • Psychological factors:
      • Stress: Stress, anxiety and depression often lead to sleep disturbances.
      • Traumatic events: The trauma experienced can cause nightmares and other sleep problems.
    • Medical conditions:
      • Chronic pain, heart disease, respiratory diseases, hormonal disorders can affect sleep.
    • Medicines:
      • Some drugs (for example, antidepressants, beta-blockers, stimulants) can cause insomnia or other sleep problems.

Part 2: soothing ingredients of dietary supplements for sleeping

  1. Melatonin:

    • The mechanism of action: The hormone produced by the pineal gland in the brain. It regulates circus rhythms (biological clock), signaling the body about the occurrence of darkness and preparation for sleep.
    • Potential advantages: Reduces falling asleep, improves sleep quality, facilitates adaptation to the change of time zones (jetlag).
    • Dosage: Usually 0.3-5 mg 30-60 minutes before bedtime.
    • Side effects: Drowsiness, headache, dizziness, nausea. Rarely – nightmares, depression.
    • Scientific data: Numerous studies confirm the effectiveness of melatonin with insomnia, especially related to circus rhythms.
    • Cautions: Not recommended during pregnancy and breastfeeding. Alcohol is avoided while taking melatonin.

  2. Valerian:

    • The mechanism of action: Valerian root extract contains valerianic acid and other compounds that can be associated with GABA receptors (gamma-aminobatic acid) in the brain, enhancing its inhibition. GABA is a neurotransmitter that reduces the excitability of the nervous system and promotes relaxation.
    • Potential advantages: Facilitates falling asleep, improves sleep quality, reduces anxiety.
    • Dosage: Usually 400-900 mg of Valerian root extract 30-60 minutes before bedtime.
    • Side effects: Drowsiness, headache, stomach disorder. Rarely – a paradoxical reaction (excitement, insomnia).
    • Scientific data: Some studies show that valerian can be effective for insomnia, but the results are ambiguous. Additional studies are required.
    • Cautions: Not recommended during pregnancy and breastfeeding. The use of alcohol and other sedatives during the intake of valerian should be avoided.

  3. Chamomile:

    • The mechanism of action: Contains Apigenin – a flavonoid that binds to benzodiazepine receptors in the brain, having a calming and anxiolytic effect.
    • Potential advantages: Reduces anxiety, improves sleep quality, facilitates falling asleep.
    • Dosage: Chamomile tea: 1-2 cups 30-60 minutes before bedtime. Chamomile extract: usually 200-400 mg.
    • Side effects: Rarely – allergic reactions (especially in people with allergies to ambrosia, chrysanthemums, chamomile).
    • Scientific data: Some studies show that chamomile can improve sleep quality and reduce anxiety symptoms.
    • Cautions: With caution, use Astrov family with allergies to plants.

  4. Lavender:

    • The mechanism of action: The aroma of lavender has a calming effect on the nervous system. It is believed that linalol and linalilacetate – the main components of lavender essential oil – affect neurotransmitters and reduce the level of cortisol (stress hormone).
    • Potential advantages: Reduces anxiety, improves sleep quality, facilitates falling asleep.
    • Dosage: Lavender essential oil: aromatherapy (spraying in the air), adding to the bath. Lavender oil capsules: Follow the instructions on the package.
    • Side effects: Rarely – allergic reactions, skin irritation.
    • Scientific data: Studies show that aromatherapy with lavender can improve sleep quality and reduce anxiety.
    • Cautions: It is not recommended to use lavender essential oil inward. Before use on the skin, it is necessary to dilute the essential oil with base oil (for example, almond, coconut).

  5. L-theanine:

    • The mechanism of action: The amino acid contained in tea. Increases the level of GABA, dopamine and serotonin in the brain, exerting a relaxing and anti-lane effect. It does not have a sedative effect, but helps relax without drowsiness.
    • Potential advantages: Reduces anxiety, improves sleep quality, promotes relaxation.
    • Dosage: Usually 100-200 mg.
    • Side effects: Rarely – headache, stomach disorder.
    • Scientific data: Studies show that L-theanine can improve sleep quality, reduce anxiety and improve cognitive functions.
    • Cautions: It interacts with some medicines, a doctor’s consultation is necessary.

  6. Magnesium:

    • The mechanism of action: A mineral involved in hundreds of biochemical reactions in the body. Regulates the function of muscles and nerves, maintains blood sugar and blood pressure. Participates in the regulation of the sleeping cycle. Promotes the production of melatonin and GABA.
    • Potential advantages: Improves sleep quality, reduces anxiety, promotes muscle relaxation.
    • Dosage: Usually 200-400 mg.
    • Side effects: Diarrhea, nausea, spasms in the abdomen (at high doses).
    • Scientific data: Magnesium deficiency can be associated with sleep disturbances. Magnesium intake can improve the quality of sleep, especially in people with deficiency.
    • Cautions: It can interact with some drugs. It is necessary to consult a doctor. There are different forms of magnesium (citrate, glycinate, oxide). Magnesium glycinate is usually better absorbed and less often causes stomach disorder.

  7. 5-HTP (5-hydroxyryptophan):

    • The mechanism of action: Amino acid, precursor of serotonin, neurotransmitter, who is involved in the regulation of mood, sleep and appetite. Serotonin, in turn, is the predecessor of Melatonin.
    • Potential advantages: Improves sleep quality, reduces anxiety, cheers up.
    • Dosage: Usually 50-100 mg for 30-60 minutes before bedtime.
    • Side effects: Nausea, vomiting, diarrhea, heartburn. Rarely – serotonin syndrome (with high doses or at the same time with antidepressants).
    • Scientific data: Some studies show that 5-HTP can improve sleep quality and reduce depression symptoms.
    • Cautions: Not recommended during pregnancy and breastfeeding. You can not take simultaneously with antidepressants (SIOSS, IMAO). It can interact with other drugs. Consultation with a doctor is required.

  8. Glycine:

    • The mechanism of action: Amino acid, which acts as a brake neurotransmitter in the central nervous system. Reduces the excitability of the nervous system and promotes relaxation.
    • Potential advantages: Improves sleep quality, reduces the time of falling asleep, reduces daytime drowsiness.
    • Dosage: Usually 3 grams 30-60 minutes before bedtime.
    • Side effects: Rarely – nausea, stomach disorder.
    • Scientific data: Studies show that glycine can improve sleep quality and cognitive functions.
    • Cautions: It is usually considered safe, but if there are any diseases, you should consult a doctor.

  9. L-Triptophan:

    • The mechanism of action: An indispensable amino acid, the predecessor of serotonin and melatonin. Participates in the regulation of mood, sleep and appetite. The body cannot independently synthesize L-tripthophanes, so it should come with food or additives.
    • Potential advantages: Improves sleep quality, reduces anxiety, cheers up. It can be useful for insomnia associated with depression or anxiety.
    • Dosage: Usually 500 mg – 1 gram for 30-60 minutes before bedtime.
    • Side effects: Nausea, dizziness, dry mouth, drowsiness. In high doses, headaches can occur.
    • Scientific data: Some studies show that L-tripthophanes can improve the quality of sleep, especially in combination with other amino acids or carbohydrates. However, effectiveness can vary depending on individual characteristics.
    • Cautions: Not recommended during pregnancy and breastfeeding. It can interact with some drugs, especially with antidepressants (SioSC, IMAO). It is necessary to consult a doctor if you take any medicine or have chronic diseases.

  10. Plant combinations:

    • Many dietary supplements for sleep contain combinations of plant ingredients (for example, valerian + chamomile + hops + passiflora). The synergistic effect of these ingredients can be more effective than using one ingredient. However, additional studies are needed to confirm the effectiveness and safety of such combinations.

Part 3: how to choose and use dietary supplements for sleep

  1. Determining the cause of sleep disturbance:

    • Before starting to take any dietary supplement for sleep, it is important to determine the cause of sleep disturbance. Insomnia can be caused by stress, anxiety, depression, irregular sleep regime, malnutrition, medical conditions or drugs.
    • In some cases, a consultation with a doctor may be required to diagnose and treat the underlying disease that causes insomnia.

  2. Choice of Bad:

    • Study the composition: Carefully study the composition of the dietary supplement. Make sure that it contains ingredients whose efficiency and safety are confirmed by scientific research.
    • Pay attention to the dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage to avoid side effects.
    • Check the availability of quality certificates: Choose dietary supplements that have passed certification and corresponding to quality standards.
    • Consider the individual characteristics: Consider your individual characteristics (allergies, chronic diseases, drugs taken). Consult a doctor if you have any doubts.

  3. Rules for taking dietary supplements for sleeping:

    • Take dietary supplement 30-60 minutes before bedtime: Most dietary supplements for sleep should be taken 30-60 minutes before bedtime to give the body time to learn active ingredients.
    • Create favorable conditions for sleep: Before going to bed, create favorable conditions for sleeping (dark, quiet, cool room).
    • Observe sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
    • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
    • Do not use dietary supplements for a long time: Sleep dietary supplements are not intended for long -term use. If insomnia lasts more than a few weeks, you must consult a doctor.

  4. Side effects and interactions:

    • Learn about side effects: Before you get a bad, read possible side effects.
    • Consider drug interactions: Tell your doctor about all the dietary supplements that you take to avoid undesirable interactions with medicines.
    • Stop taking dietary supplement when side effects occur: If you have any side effects, stop taking the dietary supplement and consult a doctor.

  5. Alternative methods for improving sleep:

    • Cognitive-behavioral therapy (KPT): An effective method of treating insomnia, aimed at changing negative thoughts and behavioral patterns associated with sleep.
    • Sleep hygiene: Compliance with sleep hygiene rules (regular sleep mode, dark, quiet, cool room, avoiding caffeine and alcohol before bedtime, physical activity during the day) can significantly improve the quality of sleep.
    • Relaxation techniques: Meditation, yoga, progressive muscle relaxation can help reduce stress and anxiety and improve sleep.

Part 4: Scientific research and evidence base

  1. Criteria for assessing the quality of research:

    • Randomized controlled studies (RCTs): They are considered the “gold standard” in scientific research. Participants are randomly distributed into groups that receive either the studied drug or a placebo (dummy).
    • Sample size: Studies with a large sample size are more reliable than research with a small sample size.
    • Double blind method: Neither participants nor researchers know who receives the drug under study, and who is a placebo. This helps to avoid bias.
    • Meta-analysis: Statistical analysis combining the results of several studies to get a more accurate effect of the effect.
    • Systematic reviews: Complex reviews of scientific literature that evaluate the quality and results of several studies.

  2. Scientific data on the effectiveness of dietary supplements for sleeping:

    • Melatonin: Numerous RCTs confirm the effectiveness of melatonin with insomnia, especially related to circus rhythms (Jetlag, work in shift).
    • Valerian: Research results are ambiguous. Some studies show that valerian can be effective for insomnia, but other studies do not confirm this effect. Additional studies with a large sample and strict control are needed.
    • Chamomile: Some studies show that chamomile can improve sleep quality and reduce anxiety symptoms.
    • Lavender: Studies show that aromatherapy with lavender can improve sleep quality and reduce anxiety.
    • L-theanine: Studies show that L-theanine can improve sleep quality, reduce anxiety and improve cognitive functions.
    • Magnesium: Magnesium deficiency can be associated with sleep disturbances. Magnesium intake can improve the quality of sleep, especially in people with deficiency.
    • 5-HTP: Some studies show that 5-HTP can improve sleep quality and reduce depression symptoms. However, additional studies are needed to confirm these results and security assessment.
    • Glycine: Studies show that glycine can improve sleep quality and cognitive functions.

  3. Meta-analyzes and systematic reviews:

    • Met-analyzes and systematic reviews give the most reliable assessment of the effectiveness of dietary supplements for sleeping. These reviews combine the results of several studies to get a more accurate effect of the effect. When studying the effectiveness of dietary supplements for sleeping, attention should be paid to the results of meta analyzes and systematic reviews.

  4. Restrictions on scientific research:

    • Small sample size: Many studies for sleeping dietary supplements have a small sample size, which reduces their statistical power.
    • Insufficient control: In some studies, variables are not strictly strictly controlled that can affect sleep (for example, diet, physical activity, stress).
    • Differences in the methodology: Studies can vary in methodology (dosage, duration of dietary supplements, sleep evaluating criteria), which complicates the comparison of the results.
    • Research financing: Financing research by pharmaceutical companies can affect the results.

Part 5: Safety and Cautions

  1. General principles of security:

    • Consultation with a doctor: Before starting to take any dietary supplements for sleeping, you need to consult a doctor, especially if you have any chronic diseases or take medications.
    • Compliance with the recommended dosage: Strictly observe the recommended dosage indicated on the packaging. Do not exceed the dosage to avoid side effects.
    • Observation of the reaction of the body: Carefully observe the reaction of the body to dietary supplements. When any side effects appear, stop taking dietary supplements and consult a doctor.
    • The choice of quality products: Choose dietary supplements from reliable manufacturers who have passed certification and corresponding to quality standards.

  2. Cautions for special groups of the population:

    • Pregnant and lactating women: Most dietary supplements are not recommended for pregnant and lactating women. Some ingredients may be harmful to the child.
    • Children and adolescents: Dad for sleeping is not recommended for children and adolescents without consulting a doctor. Sleep disorders in children can be caused by other reasons that require treatment.
    • Elderly people: Older people are more sensitive to side effects of drugs and dietary supplements. The dosage of dietary supplements for sleeping should be selected with caution.
    • People with chronic diseases: People with chronic diseases (cardiovascular diseases, liver, kidneys, diabetes) should consult a doctor before taking dietary supplements for sleeping.

  3. Interactions with drugs:

    • Sleep dietary supplements can interact with some medicines. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.
    • Some examples of interactions:
      • Melatonin: It can strengthen the action of anticoagulants (for example, warfarin).
      • Valerian: It can strengthen the effect of sedatives (for example, benzodiazepines).
      • 5-HTP: You can not take simultaneously with antidepressants (SIOSS, IMAO).

  4. Side effects:

    • Sleep dietary supplements can cause side effects, such as drowsiness, headache, dizziness, nausea, stomach disorder. In rare cases, allergic reactions may occur.
    • If you have any side effects, stop taking the dietary supplement and consult a doctor.

  5. The risk of getting used to:

    • Some sleep dietary supplements can be addictive with prolonged use. Do not use dietary supplements for sleeping for a long time without consulting a doctor.
    • Upon termination of dietary supplements after prolonged use, cancellation syndrome (insomnia, anxiety, irritability) may occur.

Part 6: Future research areas

  1. Studying combinations of ingredients:

    • Additional studies are needed to evaluate the effectiveness and safety of combinations of plant ingredients and other nutrients as part of dietary supplements for sleeping. It is important to study the synergistic effect of various ingredients and determine the optimal combinations for various types of insomnia.

  2. Personalized approach to insomnia treatment:

    • Future studies should be aimed at developing personalized approaches to the treatment of insomnia, taking into account the individual characteristics of patients (genetic factors, lifestyle, concomitant diseases). This will allow you to more effectively select dietary supplements for sleeping and other methods of treatment.

  3. Influence on long -term health:

    • Long -term research is needed to assess the effect of dietary supplements for sleeping on long -term health. It is important to study potential risks and advantages of long -term use of dietary supplements for sleeping.

  4. Using technologies for sleep monitoring:

    • The use of technologies for sleep monitoring (for example, fitness trackers, sleeping applications) can help evaluate the effectiveness of dietary supplements for sleep and other methods of treating insomnia.

  5. Study of action mechanisms:

    • Additional studies are needed to study the mechanisms of action of dietary supplements for sleeping at the molecular and cellular level. This will allow you to better understand how dietary supplements for sleep affect the sleep and other functions of the body.

Part 7: Legislative regulation of dietary supplements for sleeping

  1. Differences of dietary supplements and medicines:

    • Bades (biologically active additives) differ from drugs. Bades are not intended for the treatment of diseases. They are used to maintain health and replenish the deficiency of nutrients.
    • Bades do not pass strict clinical trials as drugs.

  2. Bad regulation in different countries:

    • Legislative regulation of dietary supplements varies in different countries. In some countries, dietary supplements are regulated more strictly than in others.
    • It is important to get acquainted with the legislation of the country in which you purchase dietary supplements for sleeping.

  3. Bades labeling requirements:

    • On the package of Bada, information on the composition, dosage, contraindications and possible side effects should be indicated.
    • Do not purchase dietary supplements without clear marking and information about the manufacturer.

  4. Responsibility of dietary supplement manufacturers:

    • Bad manufacturers are responsible for the safety and quality of their products. They must guarantee that dietary supplements meet the requirements of the law and do not contain harmful substances.

  5. The role of state bodies:

    • State bodies control the quality and safety of dietary supplements. They carry out checks and take measures in case of violation of the law.

Part 8: Practical advice on improving sleep without dietary supplements

  1. Optimization of sleep hygiene:

    • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
    • Dark, quiet, cool room: Provide the darkness, silence and cool temperature in the bedroom (18-20 degrees Celsius).
    • Convenient mattress and pillow: Choose a convenient mattress and pillow that support the correct position of the body during sleep.
    • Avoid screens before bedtime: Blue light from screens (phones, computers, TVs) suppresses the production of melatonin.
    • Limit daytime sleep: Long daylight can break the night sleep.

  2. Stress management:

    • Meditation: Regular meditation helps reduce stress and anxiety.
    • Yoga: Yoga combines physical exercises, breathing techniques and meditation.
    • Respiratory exercises: Deep breathing helps to relax and reduce stress.
    • Walks in the fresh air: Walking in the fresh air help relieve stress and improve the mood.
    • Hobbies: Do your favorite thing to distract from stress.

  3. Proper nutrition:

    • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
    • Do not overeat before going to bed: Severe food before going to bed can cause discomfort and disrupt sleep.
    • Balanced diet: A balanced diet rich in fruits, vegetables, whole grain products and low -fat protein contributes to good sleep.

  4. Regular physical activity:

    • Regular physical exercises help improve sleep.
    • Avoid intense training immediately before bedtime.

  5. ** Creating a ritual before bedtime

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