TOP dietary supplements to normalize sleep

Top Badov to normalize sleep: a detailed review and choice of choice

Chapter 1: Understanding of sleep mechanisms and causes of violations

Dream is a fundamental physiological need, as important as food, water and air. He plays a critical role in the restoration of physical and mental health, consolidation of memory, strengthening the immune system and regulating metabolism. Sleep disturbances known as insomnia or insomnia can seriously worsen the quality of life, lead to a decrease in productivity, increasing the risk of diseases and injuries.

• Sleep phases: The dream consists of several repeated cycles, each of which lasts approximately 90-120 minutes. Each cycle includes two main phases:

  • Slow sleep (NREM-non-Rapid Eye Movement): This phase consists of three stages, from a light falling asleep to deep sleep. In the stages of NREM, physical forces are restored, heart rhythm and breathing are slowed, blood pressure decreases.
  • Fast sleep (REM – Rapid Eye Movement): This phase is characterized by quick eye movements under the eyelids, rapid breathing and heart rhythm, as well as increased brain activity. It is in the REM phase that you most often dream of dreams, and it plays an important role in the consolidation of memory and training.

• Sleep regulation: The dream is regulated by a complex system that includes various neurotransmitters, hormones and internal hours (circus rhythms).

  • Melatonin: This hormone, produced by the pineal gland, plays a key role in the regulation of circadian rhythms and promotes falling asleep. The level of melatonin increases in the dark and decreases in daylight.
  • Adenosine: This neurotransmitter accumulates in the brain during the day and contributes to a feeling of fatigue and drowsiness. During sleep, adenosine breaks down.
  • Gamma-aminobral acid (GABA): The main brake neurotransmitter in the brain, which reduces nervous activity and promotes relaxation and falling asleep.
  • Cortisol: This stress hormone usually has a peak of activity in the morning and decreases in the evening. A high level of cortisol at night can interfere with falling asleep.
  • Serotonin: Neurotransmitter, affecting mood, appetite and sleep. Serotonin is the predecessor of melatonin.

• Causes of sleep disturbances: The causes of insomnia can be varied and include:

  • Stress and anxiety: Psychological stress, anxiety and anxiety disorders often lead to difficulties with falling asleep and maintaining sleep.
  • Incorrect sleep hygiene: The irregular sleep mode, the use of electronic devices before bedtime, the use of caffeine or alcohol before bedtime, uncomfortable conditions for sleep (noise, light, temperature) – all this can violate sleep.
  • Medical conditions: Chronic diseases, such as pain, asthma, sleep apnea, restless legs syndrome, as well as some psychiatric disorders (depression, alarming disorders) can cause insomnia.
  • Medicines: Some drugs, such as antidepressants, beta-blockers, steroids and stimulants, can violate sleep.
  • Age: With age, sleep becomes more fragmented, and in older people there are more often sleep disturbances.
  • Exchange work and Jetlag: Violation of circadian rhythms due to replaceable work or flights through several time zones can lead to insomnia.
  • Nutrition: The lack of nutrients, such as magnesium, calcium and vitamin D, can affect sleep.

Chapter 2: Dietrs to normalize sleep: Review of effective options

Biologically active additives (dietary supplements) can be a useful addition to complex measures to improve sleep, especially in cases of mild and moderate insomnia. It is important to remember that dietary supplements are not a replacement for drugs, and before their use should consult a doctor in order to exclude contraindications and interaction with other drugs. Below is a review of the most popular and effective dietary supplements to normalize sleep:

• Melatonin:

  • The mechanism of action: Melatonin is a hormone that regulates circus rhythms and promotes falling asleep. The reception of melatonin in the form of dietary supplements can help restore the normal cycle of sleep-bonding, especially with replaceable work, jetlag or insomnia associated with a shortage of melatonin.
  • Dosage: It is usually recommended to start with a dose of 0.3-5 mg for 30-60 minutes before bedtime. The dosage can be adjusted depending on the individual reaction.
  • Side effects: Melatonin is usually well tolerated, but in rare cases it can cause headache, dizziness, nausea or drowsiness during the day.
  • Advantages: Effective with jetlag and replaceable work, helps reduce the time of falling asleep and improve sleep quality.
  • Features of choice: Choose additives with pure melatonin, without adding other ingredients. Pay attention to the dosage and form of release (tablets, capsules, sprays).

• Magnesium:

  • The mechanism of action: Magnesium is an important mineral that is involved in hundreds of biochemical processes in the body, including the regulation of the nervous system and muscle function. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps. Magnesium promotes muscle relaxation, reduces nervous excitement and improves sleep quality.
  • Dosage: The recommended dosage of magnesium to improve sleep is 200-400 mg per day, taken before bedtime.
  • Side effects: High doses of magnesium can cause diarrhea. Start with a low dose and gradually increase it.
  • Advantages: Promotes relaxation, reduces muscle cramps, improves sleep quality.
  • Features of choice: There are various forms of magnesium, such as citrate, glycinate, tronate and oxide. Magnesium glycinate and tronate are considered the most bioavailable and are well tolerated. Magnesium oxide is less bioavailable and more often causes side effects.

• Valerian:

  • The mechanism of action: Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety. The active substances of valerian (valerine acid and others) interact with the gamut of the brain system, increasing the level of the GABA and exerting a calming and sleeping pill.
  • Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
  • Side effects: Valerian is usually well tolerated, but in rare cases it can cause headache, dizziness, nausea or stomach disorder.
  • Advantages: Soft sleeping pills helps reduce anxiety and improve sleep quality.
  • Features of choice: Choose standardized valerian extracts containing a certain amount of valerine acid. Pay attention to the dosage and form of release (capsules, tablets, tinctures).

• Chamomile:

  • The mechanism of action: Chamomile is a medicinal plant that has soothing and sleeping pills. The active substances of the chamomile (apigenin and others) interact with the gamut of the brain system, exerting a relaxing effect.
  • Dosage: You can use chamomile tea before bedtime (1-2 cups) or take chamomile extract in capsules (400-800 mg).
  • Side effects: Chamomile is usually well tolerated, but some people can cause allergic reactions.
  • Advantages: A soft calming effect helps to reduce anxiety and improve sleep quality. Chamomile tea is a pleasant and relaxing drink before bedtime.
  • Features of choice: Choose organic chamomile to avoid pesticides. Pay attention to the quality and freshness of tea.

• L-theanine:

  • The mechanism of action: L-theanine is an amino acid that is contained in tea. It has a calming and relaxing effect, without causing drowsiness. L-theanine increases the level of GABA, dopamine and serotonin in the brain, which helps to reduce anxiety and improve mood.
  • Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
  • Side effects: L-theanine is usually well tolerated, and side effects are rare.
  • Advantages: A calming and relaxing effect helps to reduce anxiety without causing drowsiness.
  • Features of choice: Choose a pure L-theanine without adding other ingredients.

• 5-HTP (5-hydroxyryptophan):

  • The mechanism of action: 5-HTP is an amino acid that is the predecessor of serotonin and melatonin. Reception of 5-HTP can increase the level of serotonin in the brain, which helps to improve mood, reduce anxiety and normalize sleep.
  • Dosage: It is usually recommended to start with a dose of 50-100 mg 5-HTP before bedtime.
  • Side effects: 5-HTP can cause nausea, stomach disorder and headache. Start with a low dose and gradually increase it. It is not recommended to take 5-HTP along with antidepressants.
  • Advantages: Improves mood, reduces anxiety, helps to normalize sleep.
  • Features of choice: Before using 5-HTP, you need to consult a doctor, especially if you take other medicines.

• Glycine:

  • The mechanism of action: Glycine is an amino acid that acts as a brake neurotransmitter in the brain. It helps to relax, reduce anxiety and improve sleep quality. Glycine can also help reduce body temperature, which contributes to falling asleep.
  • Dosage: It is recommended to take 3 grams of glycine an hour before bedtime.
  • Side effects: Glycine is usually well tolerated, but in rare cases it can cause nausea or disorder of the stomach.
  • Advantages: Promotes relaxation, improves sleep quality, can reduce body temperature.
  • Features of choice: Choose pure glycine, without adding other ingredients.

• Gaba (Gaba-Gamma-aminomatic acid):

  • The mechanism of action: Gaba is the main brake neurotransmitter in the central nervous system. It reduces nervous excitability, has a calming and relaxing effect, contributing to falling asleep and improving the quality of sleep.
  • Dosage: It is recommended to take 500-750 mg Gaba 30-60 minutes before bedtime.
  • Side effects: In rare cases, Gaba can cause drowsiness, tingling in the limbs or stomach disorder.
  • Advantages: Reduces nervous excitability, has a calming effect, contributes to falling asleep.
  • Features of choice: Gaba bioavailability with oral administration can be limited.

• Triptofan:

  • The mechanism of action: Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. Triptofan is converted into serotonin, which is then converted into melatonin, a hormone that regulates the cycle of sleep and wakefulness.
  • Dosage: It is usually recommended to take 500-1000 mg of tryptophan 30-60 minutes before bedtime.
  • Side effects: Triptophanes can cause nausea, dizziness and stomach disorder.
  • Advantages: Promotes the production of serotonin and melatonin, improves mood and normalizes sleep.
  • Features of choice: It should be borne in mind that a tripophane can compete with other amino acids when absorbed in the intestines.

Chapter 3: Combined Dive Dans

Some manufacturers offer combined sleep dietary supplements that contain several ingredients acting synergistic. These combinations can be more effective than taking individual dietary supplements, since they affect different sleep regulation mechanisms. Examples of popular combinations:

• Melatonin + Magnesium: Melatonin helps regulate circus rhythms, and magnesium helps to relax muscles and a decrease in nervous excitement.
• Valerian + chamomile: Valerian and chamomile have soothing and sleeping pills and enhance each other’s action.
• L-thein + Magnesium: L-theanine helps relax without drowsiness, and magnesium helps reduce anxiety and muscle tension.
• 5-htp + front: 5-HTP increases the level of serotonin, and Gaba reduces nervous excitability, creating optimal conditions for falling asleep.

When choosing combined dietary supplements, it is important to pay attention to the composition, the dosage of the ingredients and the reputation of the manufacturer.

Chapter 4: Sleep hygiene: a healthy sleep foundation

Bades can be a useful addition, but they are not a replacement for the correct hygiene of sleep. Sleep hygiene includes a number of practices and habits that contribute to healthy sleep:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate circus rhythms.
• Comfortable sleeping: Provide silence, darkness and cool temperature in the bedroom. Use a convenient mattress, pillow and blanket.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Do not use them a few hours before bedtime.
• Avoid using electronic devices before bedtime: Blue light emitted by the screens of electronic devices inhibits the production of melatonin. Do not use phones, tablets and computers an hour before bedtime.
• Regular physical exercises: Physical exercises can improve sleep, but avoid intensive training just before bedtime.
• Relaxation techniques: Practice relaxation techniques, such as meditation, yoga, breathing exercises or progressive muscle relaxation to reduce stress and relax before bedtime.
• Limit daytime sleep: Long daylight can break the night sleep. If you need to take a nap in the afternoon, limit sleep time up to 30 minutes.
• Balanced nutrition: Adhere to a balanced diet and avoid heavy food before bedtime.

Chapter 5: Consultation with a doctor: An important step before using dietary supplements

Before taking any dietary supplements, to normalize sleep, it is necessary to consult a doctor. The doctor will be able to evaluate your state of health, identify possible causes of insomnia, exclude contraindications for the use of dietary supplements and choose the most suitable treatment option.

• Exception of medical conditions: Insomnia can be a symptom of various medical conditions, such as sleep apnea, restless legs syndrome, depression, anxiety disorders and others. The doctor will be able to conduct the necessary examinations and establish the correct diagnosis.
• Exclusion of drug interaction: Some dietary supplements can interact with other drugs that you take. The doctor will be able to evaluate the risk of interaction and choose a safe treatment option.
• Individual selection of dietary supplements: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. The doctor will be able to choose the most suitable dietary supplement and dosage, taking into account your needs and health status.

Chapter 6: Research and evidence base

The effectiveness of dietary supplements to normalize sleep is the subject of research. Some dietary supplements have a stronger evidence base than others. It is important to get acquainted with the results of scientific research in order to make a conscious choice.

• Melatonin: Numerous studies confirm the effectiveness of melatonin in the treatment of a jetla, replaceable work and insomnia associated with a deficiency of melatonin.
• Magnesium: Studies show that magnesium can improve the quality of sleep, especially in people with magnesium deficiency.
• Valerian: Some studies confirm the effectiveness of valerian in the treatment of insomnia, but the results may be contradictory.
• Chamomile: Some studies show that chamomile can improve sleep quality and reduce anxiety.
• L-theanine: Studies confirm that L-theanine can help relax and a decrease in anxiety.

It is important to note that most studies of dietary supplements for sleep have small sample size and need further research.

Chapter 7: Safety and side effects of dietary supplements

Bades are not drugs and do not go through the same strict safety test as medicines. Therefore, it is important to carefully choose dietary supplements and be careful when using them.

• Choose dietary supplements from reliable manufacturers: Choose dietary supplements from manufacturers who comply with quality standards and have a good reputation.
• Pay attention to the composition of the dietary supplement: Make sure that there are no harmful additives or allergens in the dietary supplement.
• Follow the recommended dosage: Do not exceed the recommended dosage of dietary supplements.
• Follow your condition: If you have any side effects after taking Bad, stop its use and consult a doctor.
• Keep dietary supplements inaccessible to children.
• Bades can interact with other medicines. Be sure to inform your doctor about all the dietary supplements that you accept.

Chapter 8: Prospects for research in the field of dietary supplements for sleeping

Studies in the field of dietary supplements for sleeping are ongoing, and in the future new, more effective and safe options for treating insomnia may appear. In particular, research is aimed at studying the influence of various nutrients, plant extracts and neurotransmitters for sleep, as well as the development of new combined dietary supplements, acting synergistic.

Studies are also conducted to study the individual characteristics of metabolism and genetic factors affecting the effectiveness of dietary supplements for sleeping. In the future, an individual selection of dietary supplements based on genetic analysis will be available.

In conclusion, dietary supplements can be a useful tool to normalize sleep, but they should be used with caution and only after consulting a doctor. Proper sleep hygiene is the foundation of a healthy sleep, and dietary supplements should be considered only as an addition to it. It is important to choose dietary supplements from reliable manufacturers, observe the recommended dosage and monitor your condition.