How to choose the best dietary supplements for sleeping: deep immersion in the world of sleeping pills
Sleep disorders are a common problem that affects millions of people around the world. Insomnia, frequent awakening, superficial sleep – all this negatively affects the general well -being, performance and quality of life. In search of a solution, many turn to sleep dietary supplements. However, a wide range and conflicting information about them may make it difficult to choose. This article is a detailed guide that will help you understand existing additives, understand their mechanisms of action, evaluate risks and advantages, and, ultimately, make a conscious choice.
Section 1: Understanding the nature of sleep and sleep disturbances
Before proceeding with the choice of dietary supplements, it is important to understand the physiology of sleep and the causes of its violations.
- Sleep cycles: The dream consists of several cycles, each of which lasts about 90-120 minutes. Each cycle includes various stages:
- NREM1 (Non-Rapid Eye Movement stage 1): The transition from wakefulness to sleep. The easiest stage of sleep.
- NREM2 (Non-Rapid Eye Movement stage 2): A deeper sleep. The body temperature decreases and the heart rhythm slows down.
- NREM3 (Non-Rapid Eye Movement stage 3) & NREM4 (Non-Rapid Eye Movement stage 4): The deepest stage of sleep, also known as Delta-Son. Important for physical restoration and strengthening of immunity. Nrem3 and Nrem4 are often combined in one stage.
- REM (Rapid Eye Movement): Fast eye movement. Stage during which dreams are most often dreaming. Important for cognitive functions, training and emotional regulation.
- Sleep regulation: The dream is regulated by the complex interaction of various factors, including:
- Circus rhythms: Internal biological clock, which regulate the cycles of sleep and wakefulness in accordance with a 24-hour light day.
- Hormones: Melatonin, cortisol and other hormones play an important role in the regulation of sleep.
- Neurotransmitter: Chemicals transmitting signals between nerve cells, such as GABA, serotonin and dopamine.
- Common sleep disturbances:
- Insomnia (insomnia): Difficulties with falling asleep, maintenance of sleep or early awakening. It can be acute (short -term) or chronic (prolonged).
- Obstructive Apnoe SNA Syndrome (SOAS): Continuation of breathing during sleep, leading to frequent awakening and a decrease in the level of oxygen in the blood.
- Restless legs syndrome (SBN): Unpleasant sensations in the legs, causing an irresistible desire to move them, especially at night.
- Narcolence: Chronic neurological disorder, characterized by excessive drowsiness during the day and sudden attacks of sleep.
- Parasia: Unusual behavior during sleep, such as sleeping, nightmares and a conversation in a dream.
- Factors affecting sleep:
- Stress and anxiety: Are one of the most common causes of insomnia.
- Inal meals: The use of caffeine and alcohol before bedtime, irregular nutrition.
- Lack of physical activity: Regular physical exercises can improve sleep, but avoid intense training immediately before bedtime.
- Medications: Some drugs can cause sleep disturbances.
- Changing time zones (Jetlag): Violates circus rhythms.
- Noise and light: Adverse environmental conditions.
- Age: With age, the structure of sleep changes, and people often experience difficulties with sleep.
- Chronic diseases: Diseases, such as arthritis, diabetes and heart disease, can cause sleep disturbances.
Section 2: Review of the main dietary supplements for sleeping and their action mechanisms
Consider the most popular additives to improve sleep, their advantages and disadvantages.
- Melatonin:
- The mechanism of action: A hormone regulating circus rhythms. Sonchronize the Sonchonal cycle helps.
- Advantages: Effective for Jetlag, sleep phase delay (later falling asleep), improves sleep quality in people with low melatonin levels. It can reduce the time of falling asleep.
- Flaws: Not effective for all types of insomnia. It can cause side effects, such as headache, dizziness, drowsiness during the day. Long -term effects are not completely studied. It can interact with some drugs.
- Dosage: Usually 0.5-5 mg 30-60 minutes before bedtime. Start with a minimum dose and gradually increase if necessary.
- Output forms: Tablets, capsules, chewing sweets, liquids.
- L-Triptophan:
- The mechanism of action: Amino acid, predecessor of serotonin and melatonin. Participates in the regulation of mood and sleep.
- Advantages: It can improve sleep, especially in people with a deficiency of tryptophan. It can reduce anxiety and depression.
- Flaws: Less effective than melatonin to improve sleep. It can cause side effects, such as nausea, dizziness, diarrhea. It can interact with antidepressants.
- Dosage: Usually 500-2000 mg before bedtime.
- Output forms: Capsules, tablets.
- 5-HTP (5-hydroxyryptophan):
- The mechanism of action: The predecessor of serotonin. Faster than L-tripthophanes turns into serotonin in the body.
- Advantages: It can improve sleep, especially in people with serotonin deficiency. It can reduce anxiety and depression.
- Flaws: A higher risk of side effects than L-tripthophanes, including nausea, vomiting, diarrhea. It can interact with antidepressants and other drugs that increase serotonin levels, which can lead to serotonin syndrome.
- Dosage: Usually 50-100 mg before bedtime. Start with a low dose.
- Output forms: Capsules, tablets.
- Valerian:
- The mechanism of action: Presumably, increases the level of GABA (gamma-aminomatic acid) in the brain, neurotransmitter, which helps to relax and reduce anxiety.
- Advantages: It can improve the quality of sleep, reduce the time of falling asleep, reduce the alarm.
- Flaws: Valerian’s effectiveness is controversial. Some studies show that it is effective, while others do not. It can cause side effects, such as headache, dizziness, stomach disorder. It has an unpleasant odor.
- Dosage: Usually 400-900 mg of valerian extract before bedtime.
- Output forms: Capsules, tablets, tinctures, tea.
- Chamomile:
- The mechanism of action: Contains an apigenin, an antioxidant that binds to benzodiazepine receptors in the brain, having a calming effect.
- Advantages: Soft sedative. It can reduce the alarm and improve sleep quality.
- Flaws: Chamomile’s effectiveness to improve sleep is moderate. It can cause allergic reactions, especially in people with allergies to Ambrosia.
- Dosage: Usually 1-2 cups of chamomile tea before bedtime, or 400-1600 mg of chamomile extract.
- Output forms: Tea, capsules, extracts.
- Magnesium:
- The mechanism of action: A mineral involved in more than 300 biochemical reactions in the body. Regulates the functioning of the nervous system, promotes muscle relaxation and reduces the level of cortisol (stress hormone).
- Advantages: It can improve sleep, especially in people with a deficiency of magnesium. It can reduce anxiety, muscle cramps and headaches.
- Flaws: High doses can cause diarrhea. Some forms of magnesium are better absorbed than others (for example, magnesium glycinate, magnesium tronate).
- Dosage: Usually 200-400 mg before bedtime.
- Output forms: Capsules, tablets, powders, bath oils.
- L-theanine:
- The mechanism of action: The amino acid contained in tea. Increases the level of GABA, serotonin and dopamine in the brain, having a calming effect.
- Advantages: It can reduce the alarm and improve sleep quality. It does not cause drowsiness during the day.
- Flaws: The effectiveness of L-theanine to improve sleep can be individual.
- Dosage: Usually 100-200 mg before bedtime.
- Output forms: Capsules, tablets, powders.
- Gamk (gamma-aminobral acid):
- The mechanism of action: Neurotransmitter, which reduces the activity of the nervous system, contributing to relaxation and sleep.
- Advantages: Theoretically, an increase in the level of GABA should contribute to sleep.
- Flaws: The GABA, taken orally, poorly penetrates through the hematoencephalic barrier (protective barrier between blood and brain), so its effectiveness to improve sleep is doubtful. It can cause side effects, such as shortness of breath, tingling in the limbs.
- Dosage: Usually 100-200 mg before bedtime.
- Output forms: Capsules, tablets, powders.
- Passiflora:
- The mechanism of action: Presumably increases the level of the GABA in the brain.
- Advantages: It can reduce the alarm and improve sleep quality.
- Flaws: The effectiveness of passiflora to improve sleep requires additional research. It can cause side effects, such as dizziness, drowsiness.
- Dosage: Usually 300-450 mg of Passiflora extract before bedtime.
- Output forms: Capsules, tablets, tinctures, tea.
Section 3: How to choose the right dietary supplement for sleep: step -by -step instructions
The choice of a suitable additive for sleeping requires an individual approach and accounting for various factors.
- Step 1: Determine the cause of sleep disturbance. First of all, you need to understand what causes your sleep problems. It can be stress, anxiety, depression, improper sleep mode, medical problems or something else. If you suspect the availability of medical problems, consult a doctor.
- Step 2: Consult a doctor. It is especially important to consult a doctor if you have any chronic diseases, take other drugs, pregnant or breastfeed. The doctor will help determine the cause of sleep disorders and choose the most suitable dietary supplement, taking into account your individual characteristics and possible contraindications.
- Step 3: Study information about dietary supplements. Carefully study the information about various additives for sleep, their action mechanisms, advantages and disadvantages. Use reliable sources of information, such as scientific articles, medical sites and reviews of doctors.
- Step 4: Consider your individual needs and preferences. The same additives are not suitable for everyone. Consider your individual needs, preferences and possible allergies. For example, if you are alarming, you may be suitable for additives with a soothing effect, such as valerian or chamomile. If you have circid rhythms, melatonin can help you.
- Step 5: Start with a low dose. Start taking any new additive with a low dose and gradually increase it if necessary to avoid side effects.
- Step 6: Pay attention to the quality of the product. Choose dietary supplements from famous and reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates (for example, GMP). Avoid buying dietary supplements from unverified sellers.
- Step 7: Evaluate the effect and side effects. Carefully follow your condition and evaluate the effect of dietary supplement. If you do not notice sleep improvement or experience any side effects, stop taking the additive and consult your doctor.
- Step 8: Do not abuse dietary supplements. Dietary dietary supplements are not a replacement for a healthy lifestyle and proper sleep hygiene. Do not use them for a long time without consulting a doctor. Long -term use of some dietary supplements can lead to addiction and dependence.
- Step 9: Combine dietary supplements with other methods of improving sleep. Dietary dietary supplements are most effective in combination with other methods of improving sleep, such as compliance with sleep mode, creating comfortable conditions for sleeping, avoiding caffeine and alcohol before bedtime, regular physical exercises and stress management.
Section 4: Sleep hygiene: the basis of healthy sleep
Sleep hygiene is a set of rules and habits that help improve sleep quality. Compliance with sleep hygiene rules is an important part of the treatment of sleep disorders and can significantly increase the effectiveness of dietary supplements.
- Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help synchronize your circus rhythms.
- Create comfortable sleeping conditions: Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or white noise to block noise and light. Maintain a comfortable temperature in the bedroom (usually 18-20 degrees Celsius).
- Use a convenient mattress and pillow: Select a mattress and a pillow that provide good support and comfort.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid their use a few hours before bedtime.
- Do not eat heavy food before bedtime: Heavy food can cause discomfort and disrupt sleep. Try not to eat 2-3 hours before bedtime.
- Regularly engage in physical exercises: Regular physical exercises can improve sleep, but avoid intense training immediately before bedtime.
- Relax before going to bed: Take a warm bath, read the book, listen to soothing music or take care of meditation.
- Avoid using electronic devices before bedtime: Blue light radiated by the screens of electronic devices can suppress the production of melatonin and break the dream. Avoid using phones, tablets and computers an hour before bedtime.
- Do not lie in bed if you can’t fall asleep: If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.
- Limit daytime sleep: If you sleep during the day, try to limit daytime sleep 30 minutes and avoid sleep in the afternoon.
Section 5: risks and side effects of dietary supplements for sleeping
It is important to realize potential risks and side effects associated with the use of dietary supplements for sleeping.
- Side effects: Like any other substances, sleep dietary supplements can cause side effects. Some of the most common side effects include headache, dizziness, drowsiness during the day, stomach disorder, nausea, vomiting and diarrhea.
- Interaction with drugs: Some dietary supplements for sleep can interact with other medicines that you take. This can lead to undesirable side effects or reduce the effectiveness of drugs. Be sure to inform your doctor about all the dietary supplements that you accept.
- Addition and addiction: Long -term use of some dietary supplements for sleep can lead to addiction and addiction. This means that you may need a higher dose to achieve the same effect, and you may have symptoms of cancellation if you stop taking the additive.
- Lack of quality control: Unlike drugs, dietary supplements are not subject to strict quality control. This means that the composition and dosage of the ingredients in the dietary supplement may not correspond to the stated label. Choose dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency.
- Individual intolerance: Some people may have individual intolerance to certain ingredients in dietary supplements. This can be manifested in the form of allergic reactions, stomach disorders or other unpleasant symptoms.
- Masks of serious health problems: The use of dietary supplements for sleep can mask serious health problems that require medical intervention. If you have chronic sleep disturbances, be sure to consult a doctor to exclude other reasons.
- Pregnancy and breastfeeding: The safety of using dietary supplements for sleeping during pregnancy and breastfeeding has not always been established. Consult a doctor before taking any dietary supplement if you are pregnant or breastfeeding.
Section 6: Alternative methods of sleep improvement
In addition to dietary supplements, there are many other methods of improving sleep that can be effective.
- Cognitive-behavioral therapy for insomnia (KPT): This is a type of therapy that helps people change their thoughts and behavior associated with sleep. KPT B is an effective method of treating chronic insomnia.
- Meditation and yoga: Meditation and yoga can help reduce stress and anxiety that can disturb sleep.
- Biological feedback (BOS): This is a method that allows people to learn how to control their physiological processes, such as heart rhythm and muscle tension. BOS can help reduce anxiety and improve sleep.
- State therapy: This is a treatment method that uses bright light to regulate circadian rhythms. Light therapy can be effective for the treatment of seasonal depression and sleep disturbances associated with the change of time zones.
- Acupuncture: This is a type of traditional Chinese medicine, which includes the introduction of thin needles into certain points on the body. Acupuncture can help reduce stress and improve sleep.
- Aromatherapy: This is the use of essential oils to improve mood and health. Some essential oils, such as lavender and chamomile, can help relax and improve sleep.
Section 7: Conclusion: individual approach and responsibility
The choice of the best dietary supplements for sleeping is an individual process that requires an understanding of the causes of sleep disturbances, knowledge about various additives and accounting for their own needs. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and avoid undesirable side effects. Remember that dietary supplements are only an auxiliary tool, and they are most effective in combination with a healthy lifestyle and proper sleep hygiene. Do not abuse dietary supplements and do not use them for a long time without consulting a doctor. A responsible approach to your health and a conscious choice is the key to a healthy and strong sleep.