TOP Badov for sleeping: customer reviews

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TOP Badov for sleeping: customer reviews

Section 1: Understanding sleep and sleep problems

  1. Circus rhythms and their impact on sleep:

    • Description of circadian rhythms as the internal watches of the body that regulate the cycles of sleep and wakefulness.
    • The influence of light, temperature and other environmental factors on circus rhythms.
    • The consequences of circus rhythms: insomnia, fatigue, mood deterioration, decrease in cognitive functions.
    • Tips for maintaining healthy circadian rhythms: regular sleep mode, exposure to natural light, restriction of the use of electronic devices before bedtime.

  2. Stages of sleep and their importance:

    • Description of various stages of sleep: NREM (Non-Rapid Eye Movement) 1, 2, 3 and Rem (Rapid Eye Movement).
    • Functions of each stage of sleep: restoration of physical energy (NREM), memory consolidation (rem).
    • The consequences of the deficiency of each stage of sleep: deterioration of cognitive functions, emotional instability, health problems.
    • Factors affecting the duration and quality of each stage of sleep: age, stress, diet, medication.

  3. Common causes of insomnia:

    • Stress and anxiety: Description of the influence of stress and anxiety on the production of hormones associated with sleep.
    • Incorrect sleep hygiene: Description of bad habits that interfere with sleep: using caffeine before bedtime, using electronic devices, irregular sleep mode.
    • Medical conditions: Description of diseases that cause insomnia: sleep apnea, restless legs syndrome, chronic pain.
    • Medication: Description of the side effects of some drugs that cause insomnia.
    • Age changes: Description of changes in the structure of sleep with age, leading to more frequent awakening at night.

  4. Diagnosis of sleep disorders:

    • Description of methods for diagnosing sleep disorders: polysonography (PSG), acting.
    • Indications for the diagnosis of sleep disorders: chronic insomnia, daytime drowsiness, snoring, apnea sleep.
    • The importance of consulting a doctor to make a diagnosis and prescribe treatment.

Section 2: Review of popular dietary supplements for sleeping and customer reviews

  1. Melatonin:

    • Description: A natural hormone that regulates the cycle of sleep and wakefulness. It is synthesized by the pineal gland in response to the darkness.
    • The mechanism of action: It is associated with melatonin receptors in the brain, contributing to falling asleep and improvement of sleep quality.
    • Dosage: Usually 0.5-5 mg 30-60 minutes before bedtime. It is important to start with a minimum dose and gradually increase if necessary.
    • Customer reviews:
      • Positive: Quick falling asleep, improving the quality of sleep, reducing night awakening, assistance in changing time zones.
      • Negative: Headache, dizziness, drowsiness in the morning, nightmares.
    • Side effects: Rarely, but headache, dizziness, nausea, drowsiness in the morning are possible.
    • Contraindications: Pregnancy, breastfeeding, autoimmune diseases.
    • Interaction with drugs: Antidepressants, anticoagulants, immunosuppressors.
    • Examples of brands: Natrol, Puritan’s Pride, Doctor’s Best.

  2. Valerian:

    • Description: A plant used to treat insomnia and anxiety. Contains valerian acid and other compounds that have a calming effect.
    • The mechanism of action: Presumably, it affects the gamy system of the brain, contributing to relaxation and a decrease in anxiety.
    • Dosage: Usually 400-900 mg of valerian extract 30-60 minutes before bedtime.
    • Customer reviews:
      • Positive: Improving falling asleep, alarm reduction, mild calming effect, lack of side effects.
      • Negative: Ineffectiveness in some people, drowsiness in the morning, disorder of the stomach.
    • Side effects: Rarely, but drowsiness, stomach disorder, headache are possible.
    • Contraindications: Pregnancy, breastfeeding.
    • Interaction with drugs: Sedatives, antidepressants.
    • Examples of brands: Nature’s Way, Gaia Herbs, Herb Pharm.

  3. Magnesium:

    • Description: An important mineral involved in more than 300 enzymatic reactions in the body. It is necessary for the health of the nervous system, muscles and bones.
    • The mechanism of action: Participates in the regulation of the GABA system, contributing to relaxation and improving sleep. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.
    • Dosage: Usually 200-400 mg magnesium before bedtime.
    • Customer reviews:
      • Positive: Improving falling asleep, alarm reduction, muscle relaxation, helping with restless legs syndrome.
      • Negative: Diarrhea, stomach disorder, drug interaction.
    • Side effects: Diarrhea, stomach disorder.
    • Contraindications: Renal failure.
    • Interaction with drugs: Antibiotics, diuretics.
    • Forms of magnesium: Citrate, glycinate, tronate. Magnesium glycinate and tronate are considered better absorbed and less cause stomach disorder.
    • Examples of brands: Natural Calm, Doctor’s Best, Life Extension.

  4. L-theanine:

    • Description: The amino acid contained in tea. It has a calming effect without causing drowsiness.
    • The mechanism of action: Increases the level of GABA and dopamine in the brain, contributing to relaxation and improvement.
    • Dosage: Usually 100-200 mg for 30-60 minutes before bedtime.
    • Customer reviews:
      • Positive: Reducing anxiety, improving the quality of sleep, relaxation without drowsiness, improving concentration.
      • Negative: Ineffectiveness in some people, headache, stomach disorder.
    • Side effects: Rarely, but headache, stomach disorder are possible.
    • Contraindications: No famous.
    • Interaction with drugs: Stimulating drugs.
    • Examples of brands: Suntheanine, Now Foods, Doctor’s Best.

  5. 5-HTP (5-hydroxyryptophan):

    • Description: Amino acid, which is the predecessor of serotonin, a neurotransmitter, playing an important role in the regulation of mood and sleep.
    • The mechanism of action: It is converted into serotonin in the brain, contributing to improving mood, reducing anxiety and improving sleep.
    • Dosage: Usually 50-100 mg for 30-60 minutes before bedtime.
    • Customer reviews:
      • Positive: Improving mood, alarm, improving sleep, depression assistance.
      • Negative: Nausea, stomach disorder, headache, drug interaction.
    • Side effects: Nausea, stomach disorder, headache.
    • Contraindications: Pregnancy, breastfeeding, taking antidepressants.
    • Interaction with drugs: Antidepressants, triptans.
    • Important: You can not take with antidepressants due to the risk of serotonin syndrome.
    • Examples of brands: Now Foods, Doctor’s Best, Nature’s Bounty.

  6. Chamomile:

    • Description: A grassy plant, known for its soothing and relaxing properties.
    • The mechanism of action: Contains an apigenin, an antioxidant that binds to the receptors in the brain, helping to reduce anxiety and improve sleep.
    • Dosage: In the form of tea (1-2 cups before bedtime) or extract (400-1600 mg).
    • Customer reviews:
      • Positive: Improving relaxation, a decrease in anxiety, a soft calming effect, a pleasant taste of tea.
      • Negative: Inefficiency in some people, allergic reactions.
    • Side effects: Rarely, but allergic reactions are possible.
    • Contraindications: Allergy to chamomile or other plants of the Astrov family.
    • Interaction with drugs: Anticoagulants.
    • Examples of brands: Traditional Medicinals, Celestial Seasonings, Yogi Tea.

  7. Ashvaganda root:

    • Description: Ayurvedic plant, adaptogen used to reduce stress and improve the general state of health.
    • The mechanism of action: Reduces the level of cortisol, stress hormone, and has a calming effect on the nervous system.
    • Dosage: Usually 300-500 mg of Ashvaganda extract before bedtime.
    • Customer reviews:
      • Positive: Reducing stress, improving sleep, increasing energy, improving cognitive functions.
      • Negative: Disorder of the stomach, drowsiness, interaction with drugs.
    • Side effects: Disorder of the stomach, drowsiness.
    • Contraindications: Pregnancy, breastfeeding, autoimmune diseases.
    • Interaction with drugs: Immunosuppressors, sedatives.
    • Examples of brands: Gaia Herbs, Organic India, Himalaya Herbal Healthcare.

  8. Melissa medicinal (Lemon Balm):

    • Description: The plant of the mint family, known for its soothing and antiviral properties.
    • The mechanism of action: Contains compounds that have a calming effect on the nervous system and improve mood.
    • Dosage: In the form of tea (1-2 cups before bedtime) or extract (300-600 mg).
    • Customer reviews:
      • Positive: Improving relaxation, alarm reduction, mood improvement, soft calming effect.
      • Negative: Inefficiency in some people, drowsiness.
    • Side effects: Drowsiness.
    • Contraindications: Hypothyroidism (you should consult a doctor).
    • Interaction with drugs: Sedatives.
    • Examples of brands: Nature’s Answer, Gaia Herbs, Herb Pharm.

  9. Glycine:

    • Description: Amino acid, which plays an important role in the functions of the nervous system.
    • The mechanism of action: Participates in the transmission of nerve impulses in the brain, having a calming and relaxing effect. It can improve sleep quality and reduce falling asleep.
    • Dosage: Usually 3 grams (3000 mg) 30-60 minutes before bedtime.
    • Customer reviews:
      • Positive: Improving the quality of sleep, reducing the time of falling asleep, improving cognitive functions, deeper sleep.
      • Negative: Ineffectiveness in some people, a mild disorder of the stomach.
    • Side effects: Rarely, a mild disorder of the stomach is possible.
    • Contraindications: There are no known, but consultation with a doctor during pregnancy and breastfeeding is recommended.
    • Interaction with drugs: No famous.
    • Examples of brands: Now Foods, Doctor’s Best, BulkSupplements.com.

  10. Fixes of dietary supplements for sleeping:

    • Description: Combinations of various dietary supplements aimed at improving sleep. Often contain melatonin, valerian, magnesium and other components.
    • Advantages: Synergetic effect, ease of admission.
    • Flaws: The difficulty of monitoring the dosage of each component, possible interactions between the components.
    • Examples:
      • Dream Water: Contains melatonin, 5-HTP and GABA.
      • Unisom Sleepmelts: Contains diphenhydramine (antihistamine) – is not recommended for long -term use.
      • ZzzQuil: Contains diphenhydramine (antihistamine) – is not recommended for long -term use.
    • Customer reviews: Vary depending on the composition of the mixture. It is important to study the composition and reviews about a particular product.
    • Important: Pay attention to the composition and consult your doctor before using mixtures of dietary supplements.

Section 3: Factors affecting the choice of diet

  1. The cause of insomnia:

    • Stress and anxiety: Ashvaganda, L-dean, valerian, chamomile.
    • Violation of circadian rhythms: Melatonin.
    • Magnesium deficiency: Magnesium.
    • Age changes: Melatonin, magnesium.
    • Restless legs syndrome: Magnesium.

  2. Individual sensitivity:

    • Start with a minimum dose and gradually increase if necessary.
    • Pay attention to side effects and stop taking dietary supplements if they occur.

  3. Compatibility with other drugs:

    • Consult a doctor before taking dietary supplements if you take any medicine.
    • It is especially important to consider interaction with antidepressants, anticoagulants and immunosuppressors.

  4. Product quality and safety:

    • Choose dietary supplements from well -known and trusted manufacturers.
    • Pay attention to the availability of quality certificates.
    • Study the composition and make sure that it corresponds to the claimed on the package.

  5. Bada form release:

    • Tablets: Convenient for receiving and dosing.
    • Capsules: Easy to swallow, can contain powder or liquid extract.
    • Chewing tablets: Suitable for people who have difficulty swallowing.
    • Tea: A pleasant way to relax before going to bed.
    • Liquid extracts: They are quickly absorbed.

Section 4: Recommendations for improving sleep hygiene

  1. Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.

  2. Comfortable sleeping:

    • Dark, quiet and cool room.
    • Convenient mattress and pillow.
    • Restriction of noise and light.

  3. Restriction on the use of electronic devices before bedtime:

    • Avoid using phones, tablets and computers 1-2 hours before bedtime.
    • Blue light from the screens suppresses the production of melatonin.

  4. Limiting the use of caffeine and alcohol before bedtime:

    • Caffeine stimulates the nervous system and can interfere with falling asleep.
    • Alcohol can violate the structure of sleep and lead to night awakening.

  5. Regular physical exercises:

    • Regular physical exercises improve the quality of sleep, but avoid intense training immediately before bedtime.

  6. Relaxing rituals before bedtime:

    • Warm bath, reading book, meditation, listening to calm music.

  7. Proper nutrition:

    • Avoid heavy food before bedtime.
    • Include in the diet products rich in magnesium and tryptophan.

  8. Stress management:

    • Practice stress management methods such as meditation, yoga or breathing exercises.

  9. Refusal of daytime sleep:

    • Daytime sleep can break the night sleep. If you need to sleep during the day, limit its duration up to 30 minutes.

  10. Appeal to the doctor:

    • If insomnia lasts more than a few weeks, consult a doctor for diagnosis and treatment.

Section 5: Alternative methods of treating insomnia

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

    • An effective method of treating insomnia without the use of drugs.
    • He teaches the patient to change thoughts and behavior that interferes with sleep.

  2. State therapy:

    • Used to treat circus rhythms.
    • The effect of bright light helps synchronize the inner watches of the body.

  3. Acupuncture:

    • Traditional Chinese medicine using thin needles to stimulate certain points on the body.
    • It can help reduce anxiety and improve sleep.

  4. Meditation and Mindfulness:

    • Practices aimed at improving awareness and reducing stress.
    • They can help relax and improve sleep.

  5. Hydrotherapy:

    • The use of hypnosis to change thoughts and behavior that interferes with sleep.

Section 6: Legal aspects of the sale of dietary supplements for sleeping

  1. Bad regulation:

    • Bades do not go through the same strict control as drugs.
    • It is important to choose dietary supplements from trusted manufacturers in order to be sure of their quality and safety.

  2. Dad marking:

    • On the package of Bada, information on the composition, dosage, contraindications and side effects should be indicated.
    • Carefully study the marking before buying dietary supplements.

  3. Manufacturer’s responsibility:

    • The manufacturer is responsible for the quality and safety of Bad.
    • In case of side effects, contact the manufacturer or to the relevant authorities.

Section 7: Future research in the field of dietary supplements for sleeping

  1. Studying new components:

    • Research is aimed at finding new plant extracts and other natural compounds with sleeping pills.

  2. Development of more effective mixtures of dietary supplements:

    • Research is aimed at creating synergistic combinations of dietary supplements, which will be more effective than individual components.

  3. Individual approach to the choice of dietary supplements:

    • Development of methods to choose the most effective dietary supplement for a particular person, taking into account his individual characteristics and causes of insomnia.

  4. Studying the long -term effects of dietary supplements:

    • More large -scale research is needed to evaluate long -term safety and the effectiveness of dietary supplements for sleeping.

Section 8: Terms Dictionary

  • Insomnia (insomnia): Sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening.
  • Circus rhythms: The internal watches of the body that regulate the cycles of sleep and wakefulness.
  • Melatonin: A hormone regulating the cycle of sleep and wakefulness.
  • Valerian: A plant used to treat insomnia and anxiety.
  • Magnesium: An important mineral involved in the regulation of the nervous system and muscles.
  • L-theanine: Amino acid that has a calming effect.
  • 5-HTP (5-hydroxyryptophan): Amino acid, the predecessor of serotonin.
  • Chamomile: A grassy plant with soothing properties.
  • Ashwaganda: Ayurvedic plant, adaptogen.
  • Melissa medicinal (Lemon Balm): The plant of the mint family, known for its soothing properties.
  • Glycine: Amino acid, which plays an important role in the functions of the nervous system.
  • Gamk (gamma-aminobral acid): A neurotransmitter who has a calming effect on the nervous system.
  • Polisonography (PSG): The method of diagnosing sleep disorders.
  • Activation: The method of monitoring of sleep and wakefulness cycles.
  • Adaptogen: A substance that helps the body adapt to stress.
  • Serotonin: A neurotransmitter playing an important role in the regulation of mood and sleep.
  • Cortisol: Stress hormone.
  • Apiped: The antioxidant contained in chamomile.
  • KPT B (cognitive-behavioral therapy for insomnia): The method of treating insomnia without the use of drugs.
  • State therapy: The method of treating circus rhythms using bright light.
  • Acupuncture: Traditional Chinese medicine using thin needles to stimulate certain points on the body.
  • Meditation and Mindfulness: Practices aimed at improving awareness and reducing stress.
  • Hydrotherapy: The use of hypnosis to change thoughts and behavior that interferes with sleep.

This article provides a comprehensive overview of sleep aids, focusing on customer reviews and relevant information for informed decision-making. Remember to consult with a healthcare professional before starting any new supplement regimen.

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