Tips for choosing dietary supplements for sleeping

I. Understanding of sleep violations and their causes

Sleep disorders are a common problem that affects millions of people around the world. They are manifested in various forms, from difficulties with falling asleep to frequent night awakenings and a sense of breakdown in the morning. Before considering dietary supplements as a solution, it is important to understand the nature of their violations and the possible reasons that cause them. Self -medication without a clear understanding of the problem can be ineffective and even harmful.

1.1. Types of sleep disorders:

Insomnia (insomnia): The most common type, characterized by difficulties with falling asleep, maintaining sleep, or feeling of non -contesting after sleep. Insonia can be acute (short -term) or chronic (prolonged).
Apnee in a dream: It is characterized by respiratory arrest during sleep, which leads to a decrease in oxygen in the blood and frequent awakening. There is an obstructive apnea (associated with blocking the respiratory tract) and central apnea (associated with impaired brain function).
Restless legs syndrome (SBN): An irresistible desire to move your feet, especially in the evening and night time, often accompanied by unpleasant sensations (tingling, burning, itching).
Narcolence: Chronic neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of sleep (cataplexia) and hallucinations.
Circadian rhythm disorders: Slone problems arising due to the inconsistency between internal biological clocks and external time. These include a change in time zones (jetlag) and sleep disturbances associated with replaceable work.
Parasia: Anomalous behavior during sleep, such as sleeping, nightmares, night fears and conversations in a dream.

1.2. Possible causes of sleep disturbances:

Stress and anxiety: Psychological stress, experiences and anxious thoughts often interfere with falling asleep and lead to superficial sleep.
Incorrect sleep hygiene: The irregular schedule of sleep, the use of caffeine or alcohol before bedtime, the use of electronic devices in bed, noise and bright light in the bedroom – all this violates normal sleep.
Medical conditions: Some diseases, such as chronic pain, arthritis, heart failure, asthma, hyperthyroidism and neurological disorders, can cause sleep disturbances.
Medicines: Some drugs, such as antidepressants, stimulants, beta-blockers and corticosteroids, can affect sleep.
Nutrition: The disadvantage of some vitamins and minerals (for example, magnesium, vitamin D, iron) can contribute to sleep disturbances.
Age: With age, the structure of sleep changes, becomes more fragmented and superficial.
Hormonal changes: Menopause in women, changes in testosterone levels in men can affect sleep.
Replaceable work and flights: Violation of circadian rhythms due to replaceable work or frequent flights into different time zones.
Alcohol abuse and drugs: These substances can cause sleep disturbances, especially when they stop their use.

1.3. Diagnosis of sleep disorders:

If sleep disturbances become chronic and affect the quality of life, you must consult a doctor. He can appoint an examination, including:

Anamnesis: Collection of information about the symptoms, medical history, medications taken and lifestyle.
Physical examination: To identify possible medical causes of sleep disorders.
Polisonography (PSG): The study of sleep in the laboratory, during which various parameters are recorded, such as brain activity, eye movements, muscle tone, heart rhythm and breathing.
Activation: Wearing a device similar to a clock that monitors motor activity and allows you to evaluate sleep and wakefulness.
Keeping a sleep diary: Record of the time of falling asleep, awakening, the number of night awakenings, the duration of sleep and other factors affecting sleep.

II. Dietary supplements used for sleep disturbances: review and action mechanisms

Bades (biologically active additives) can be useful as an auxiliary tool for improving sleep, but it is important to remember that they are not replacing a full -fledged treatment and a healthy lifestyle. It is necessary to carefully study the composition, dosage and possible side effects before starting. Consultation with a doctor or a qualified nutritionist is required.

2.1. Melatonin:

The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It regulates circus rhythms and promotes falling asleep. The level of melatonin increases in the dark and decreases in bright light. Reception of melatonin in the form of dietary supplements can help with circus rhythm disturbances, such as jetlag or work on the night shift, as well as with difficulties with falling asleep.
Dosage: It is usually recommended to start with a low dose (0.3-0.5 mg) 30-60 minutes before bedtime and gradually increase to 3-5 mg, if necessary. It is important not to exceed the recommended dosage, as this can lead to side effects, such as headache, drowsiness and dizziness.
Side effects: Usually, melatonin is well tolerated, but in some cases headache, drowsiness, dizziness, irritability, nausea and nightmares may occur.
Contraindications: Melatonin is not recommended for pregnant and nursing women, children and adolescents, people with autoimmune diseases and severe impaired liver or kidney function. The simultaneous use of melatonin with alcohol, sleeping pills and antidepressants should be avoided.

2.2. Magnesium:

The mechanism of action: Magnesium is an important mineral that is involved in many processes in the body, including the regulation of the nervous system, muscle function and the production of melatonin. Magnesium deficiency can lead to anxiety, insomnia and restless legs syndrome. Magnesium intake in the form of dietary supplements can help relax muscles, calm the nervous system and improve sleep quality.
Dosage: The recommended dosage of magnesium to improve sleep is 200-400 mg per day, take in the evening before bedtime. There are various forms of magnesium, such as citrate, glycinate, tronate and oxide. Magnesium glycinate and tronate are considered the most well absorbed forms.
Side effects: When taking high doses of magnesium, diarrhea, nausea and abdominal pain can occur.
Contraindications: Magnesium is not recommended for people with severe impaired renal function and bradycardia (slow heart rhythm). Caution should be observed while taking magnesium with antibiotics (tetracyclines and chinolons) and some drugs for the treatment of high blood pressure.

2.3. Valerian:

The mechanism of action: Valerian is a medicinal plant that is used to treat insomnia and anxiety for many centuries. It contains compounds that have a calming effect on the nervous system, reduce anxiety and facilitate falling asleep. Valerian affects the level of gamma-aminomatic acid (GABA), a neurotransmitter who plays an important role in the regulation of sleep and mood.
Dosage: The recommended dosage of valerian is 400-900 mg of extract before bedtime. The effect of valerian can be accumulative, so it is recommended to take it regularly for several weeks to achieve the best results.
Side effects: Typically, valerian is well tolerated, but in some cases headache, dizziness, stomach disorder and drowsiness can occur.
Contraindications: Valerian is not recommended for pregnant and nursing women, children under 3 years of age and people with severe impaired liver function. The simultaneous intake of valerian with alcohol, sleeping pills and antidepressants should be avoided.

2.4. Chamomile:

The mechanism of action: Chamomile is a medicinal plant known for its soothing and anti -inflammatory properties. It contains an apigenin, an antioxidant that binds to certain receptors in the brain and helps relax and fall asleep.
Dosage: Chamomile can be consumed in the form of tea (1-2 cups before bedtime) or in the form of an extract (400-800 mg).
Side effects: Typically, chamomile is well tolerated, but in rare cases, allergic reactions can occur, especially in people who are allergic to ragweed.
Contraindications: Chamomile is not recommended for people with allergies to Ambrosia and other plants of the Astro family. Caution should be observed with the simultaneous use of chamomile with anticoagulants (drugs liquefying).

2.5. L-theanine:

The mechanism of action: L-theanine is an amino acid that is contained in green tea. It has a soothing and anti -stress effect, without causing drowsiness. L-theanine increases the level of GABA, dopamine and serotonin in the brain, which helps to relax and improve mood.
Dosage: The recommended dosage of the L-theanine to improve sleep is 100-200 mg before bedtime.
Side effects: Typically, L-theanine is well tolerated, side effects rarely occur.
Contraindications: L-theanine is considered safe for most people, but it is recommended to consult a doctor before taking the appointment, especially if you take medications for the treatment of high blood pressure.

2.6. 5-HTP (5-hydroxyryptophan):

The mechanism of action: 5-HTP is an amino acid that is the predecessor of serotonin, a neurotransmitter who plays an important role in the regulation of sleep, mood and appetite. Reception of 5-HTP can help increase the level of serotonin in the brain and improve sleep quality.
Dosage: The recommended 5-HTP dosage to improve sleep is 50-100 mg before bedtime.
Side effects: When taking 5-HTP, nausea, vomiting, diarrhea and abdominal pain may occur.
Contraindications: 5-HTP is not recommended for pregnant and nursing women, people with autoimmune diseases and those who take antidepressants (especially MAO and Siox inhibitors), as this can lead to serotonin syndrome.

2.7. Gamk (gamma-aminobral acid):

The mechanism of action: GABA is the main brake neurotransmitter in the brain. It reduces nervous excitability, promotes relaxation and falling asleep. Reception of the GABA in the form of dietary supplements can help reduce anxiety and improve sleep quality.
Dosage: The recommended dosage of the GABA to improve sleep is 250-500 mg before bedtime.
Side effects: When taking the GABA, drowsiness, headache and tingling in the limbs can occur.
Contraindications: The GABA is not recommended for pregnant and nursing women, children and people with severe impaired liver or kidney function. Caution should be observed with simultaneous intake of the GABA with alcohol, sleeping pills and antidepressants.

2.8. Herbal fees:

There are various herbal fees that are traditionally used to improve sleep. They can contain valerian, chamomile, lemon balm, hops, lavender and other herbs with soothing and sleeping pills.
Dosage: Follow the instructions on the packaging of herbal gathering.
Side effects: Allergic reactions or disorders of the stomach may occur.
Contraindications: Depend on the composition of the herbal collection. Before use, you must familiarize yourself with the composition and contraindications.

2.9. Other dietary supplements:

Triptofan: Amino acid, predecessor of serotonin and melatonin.
Vitamin D: Vitamin D deficiency can be associated with sleep disorders.
Iron: Iron deficiency can cause restless legs syndrome.
Calcium: Participates in the regulation of the Son-Bodming cycle.
Copper: It is necessary for the synthesis of some neurotransmitters affecting sleep.
Zinc: Participates in the regulation of melatonin production.

III. Factors affecting the choice

The choice of a suitable dietary supplement to improve sleep is an individual process that requires the accounting of many factors. It is important not only to understand the mechanisms of the action of various additives, but also to take into account your personal characteristics, the current state of health and possible interactions with other drugs.

3.1. Reason for sleeping:

Difficulties with falling asleep: Melatonin, Valerian, chamomile, L-theanine.
Frequent night awakening: Magnesium, 5-HEP, GABA.
Anxiety and stress: Magnesium, Valerian, L-theanine, chamomile.
Restless legs syndrome: Magnesium, iron.
Violation of circadian rhythms: Melatonin.

3.2. Individual features:

Age: The dosage and choice of dietary supplements can depend on age. Children and older people need special caution.
Floor: Hormonal changes associated with the menstrual cycle, pregnancy or menopause can affect the sleep and choice of dietary supplements.
Health status: The presence of chronic diseases, such as kidney, liver, heart or autoimmune diseases, can limit the choice of dietary supplements.
Taken medicines: It is important to consider the possible interactions of dietary supplements with other medicines that you take.

3.3. Output form:

Bades are available in various forms:

Tablets: Convenient to use and easy to dose.
Capsules: It is easier to swallow than tablets and may contain powdered or liquid ingredients.
Chewing tablets: Suitable for people who are difficult to swallow tablets or capsules.
Liquid forms: They are quickly absorbed and allow you to accurately dose the drug.
Tea: Chamomile, valerian and other herbs are often used in the form of tea.

3.4. Quality and safety:

Choose dietary supplements from reliable manufacturers: Look for products that have been tested for cleanliness and compliance with the declared composition.
Check the availability of quality certificates: For example, GMP (good manufactoring practice).
Read reviews of other users: This can help you evaluate the effectiveness and safety of the product.
Do not exceed the recommended dosage: Large doses do not always mean the best effect and can lead to side effects.
Pay attention to the composition: Avoid dietary supplements containing artificial dyes, flavors and preservatives.
Consult a doctor or nutritionist: They will help you choose the right dietary supplement and determine the optimal dosage.

3.5. Allergies and sensitivity:

Before taking Bad, carefully study the composition and make sure that it does not have ingredients for which you are allergic or increased sensitivity.

IV. Recommendations for the use of dietary supplement to improve sleep

The use of dietary supplements to improve sleep should be part of an integrated approach, including compliance with sleep hygiene rules, stress management and treatment of underlying diseases.

4.1. Sleep hygiene:

Follow the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
Create a relaxing atmosphere in the bedroom: Provide silence, darkness and comfortable temperature.
Avoid the use of caffeine and alcohol before bedtime: These substances can violate sleep.
Do not use electronic devices (phones, tablets, computers) in bed: Blue light emitted by the screens suppresses the production of melatonin.
Do physical exercises regularly, but not before going to bed: Physical activity helps to improve the quality of sleep, but avoid intensive training 2-3 hours before bedtime.
Take a warm bath or shower before bedtime: This will help to relax and prepare for sleep.
Practice relaxing techniques: Meditation, yoga, deep breathing and progressive muscle relaxation can help reduce stress and improve sleep.

4.2. Rules accepts Badov:

Take dietary supplements in accordance with the instructions: Do not exceed the recommended dosage.
Take dietary supplements 30-60 minutes before bedtime: This will allow them to begin to act by the time you go to bed.
Be patient: The effect of taking dietary supplements can be accumulative, so it may take several weeks of regular administration to notice sleep improvement.
Do not take a few dietary supplements at the same time without consulting a doctor: This can increase the risk of side effects and interactions.
Follow your condition: If you notice any side effects, stop taking a dietary supplement and consult a doctor.
Do not use dietary supplements as a replacement for full treatment: If you have serious sleep disturbances, consult a doctor for diagnosis and treatment.
Keep dietary supplements in no way for children:

4.3. Combination Badov:

In some cases, a combination of several dietary supplements can be more effective than taking one drug. However, you must be careful and consult a doctor before taking several dietary supplements at the same time.

Magnesium and melatonin: Magnesium helps to relax the muscles and calm the nervous system, and melatonin regulates circus rhythms and promotes falling asleep.
Valerian and chamomile: Both herbs have soothing properties and can strengthen each other’s action.
L-dean and magnesium: L-theanine helps to reduce anxiety and stress, and magnesium helps to relax the muscles.

4.4. Continuation of dietary supplements:

If you take dietary supplement to improve sleep for a long time, do not stop the reception sharply. Gradually reduce the dosage to avoid cancellation syndrome.

4.5. Alternative methods for the treatment of sleep disorders:

In addition to dietary supplements, there are other methods of treating sleep disorders that can be effective:

Cognitive-behavioral therapy for insomnia (KPT): This is a psychotherapeutic method that helps change the negative thoughts and behavior associated with sleep.
State therapy: The use of bright light to regulate circadian rhythms.
Relaxation techniques: Meditation, yoga, deep breathing and progressive muscle relaxation.
Acupuncture: Traditional Chinese medicine, which includes the introduction of thin needles into certain points on the body to stimulate energy channels.

V. The interaction of dietary supplements with drugs

The interaction of dietary supplements with drugs is an important aspect that must be taken into account before taking any additives, especially if you are already taking any medicine. Some dietary supplements can enhance, weaken or change the effect of drugs, which can lead to undesirable side effects or a decrease in treatment effectiveness.

5.1. General principles of interaction:

Pharmacokinetic interaction: Bades can affect absorption, distribution, metabolism and removal of drugs.
Pharmacodynamic interaction: Bades can enhance or weaken the effect of drugs, affecting the same receptors or mechanisms in the body.

5.2. Examples of interactions:

Melatonin: It can strengthen the effect of anticoagulants (drugs thinning blood), such as warfarin. Caution should be observed while taking melatonin with antidepressants (especially MAO and SIOS inhibitors) due to the risk of serotonin syndrome.
Magnesium: It can reduce the absorption of some antibiotics (tetracyclines and chinolons). Magnesium should be taken at least 2 hours before or after taking these antibiotics.
Valerian: It can strengthen the effect of sedatives, sleeping pills and antidepressants. The simultaneous intake of valerian with these drugs should be avoided.
5-HTP: It can strengthen the effect of antidepressants (especially MAO and Siox inhibitors) due to the risk of serotonin syndrome.
Chamomile: It can enhance the effect of anticoagulants (drugs thinning blood).

5.3. Recommendations:

Tell your doctor about all the dietary supplements that you accept: This will help to avoid undesirable interactions.
Read the instructions for Bad: Pay attention to possible interactions with drugs.
Use reliable sources of information: For example, databases of drug interactions.
Be especially careful if you accept:
- Anticoagulants (blood thinning drugs).
- Antidepressants.
- Sedatives and sleeping pills.
- Antibiotics.
- Medicines for the treatment of high blood pressure.
- Medicines for the treatment of heart disease.
When any side effects appear, stop taking dietary supplements and consult a doctor.

VI. The role of food in improving sleep

Food plays an important role in sleep regulation. Some products and nutrients can contribute to falling asleep and improving the quality of sleep, while others can violate sleep.

6.1. Products that contribute to improving sleep:

Triptophanes containing: Turkey, chicken, fish, nuts, seeds, tofu. Triptofan is the predecessor of serotonin and melatonin, neurotransmitters who play an important role in the regulation of sleep.
Magnesium products: Dark green leafy vegetables, nuts, seeds, legumes, whole grain products. Magnesium helps to relax the muscles and calm the nervous system.
Products containing potassium: Bananas, avocados, potatoes, spinach. Potassium is involved in the regulation of blood pressure and muscle function.
Calcium products: Dairy products, dark green leafy vegetables, enriched products. Calcium is involved in the regulation of the Son-Bodming cycle.
Cherry: Contains melatonin.
Kiwi: Contains serotonin and antioxidants.
Warm milk with honey: A traditional remedy for improving sleep.

6.2. Products that should be avoided before bedtime:

Caffeine: Coffee, tea, energy drinks, chocolate. Caffeine is a stimulant that can interfere with falling asleep and lead to surface sleep.
Alcohol: It can cause drowsiness at first, but then leads to frequent night awakening and impaired sleep structure.
Fatty and heavy food: It can cause discomfort in the stomach and interfere with falling asleep.
Acute food: It can cause heartburn and interfere with falling asleep.
Sweet products: They can cause blood sugar levels, which can lead to night awakening.

6.3. Meding recommendations to improve sleep:

Have dinner no later than 2-3 hours before bedtime: This will allow your body to digest food before you go to bed.
Choose an easy and balanced dinner: Focus on products that help improve sleep.
Avoid the use of caffeine and alcohol before bedtime.
Drink enough water during the day, but limit the fluid intake before going to bed: This will help to avoid frequent night trips to the toilet.
If necessary, have a snack before going to bed: A small snack containing a tripophane and complex carbohydrates can help improve sleep. For example, whole -grain flour crackers with peanut oil or banana.

6.4. Additional tips:

Observe the regular diet: Eat at the same time every day to help regulate your circus rhythms.
Manage stress: Stress can affect appetite and choice of products. Find healthy ways to control stress, such as yoga, meditation or walking in the fresh air.
Contact a nutritionist or nutritionist: If you have sleep problems associated with food, contact a specialist to obtain individual recommendations.

VII. Cautions and precautions

When using dietary supplements to improve sleep, certain warnings and precautions must be observed in order to avoid undesirable side effects and ensure health safety.

7.1. Consultation with a doctor:

Be sure to consult a doctor before taking any dietary supplement, especially if:
- Do you have any chronic diseases.
- You take medications.
- You are pregnant or breastfeeding.
- You have an allergy to any bad components.
- You suffer from serious sleep violations.
The doctor will help you choose the right dietary supplement, determine the optimal dosage and exclude possible contraindications and interactions with drugs.

7.2. Quality and safety:

Choose dietary supplements from reliable manufacturers: Look for products that have been tested for cleanliness and compliance with the declared composition.
Check the availability of quality certificates: For example, GMP (good manufactoring practice).
Read the labels carefully: Pay attention to the composition, dosage, warnings and contraindications.
Don’t buy dubious sellers dietary supplements: Avoid fakes and poor -quality products.
Keep dietary supplements in accordance with the instructions: In dry, cool and inaccessible place for children.

7.3. Dosage:

Do not exceed the recommended dosage: Large doses do not always mean the best effect and can lead to side effects.
Start with a low dose: Especially if you first accept dietary supplements.
Gradually increase the dosage: If necessary, and if it is allowed by a doctor.
Do not take a few dietary supplements at the same time without consulting a doctor:

7.4. Side effects:

Carefully follow your condition: When any side effects appear, stop taking dietary supplements and consult a doctor.
The most common side effects of dietary supplement to improve sleep include:
- Drowsiness.
- Headache.
- Dizziness.
- Indigestion.
- Nausea.
- Allergic reactions.

7.5. Contraindications:

Check out the contraindications to the reception of Bad: Some dietary supplements are not recommended for pregnant and nursing women, children, people with autoimmune diseases or severe impaired liver or kidney function.
Consider possible interactions with drugs: Tell your doctor about all the medicines and dietary supplements you take.

7.6. Long -term use:

Do not use dietary supplement to improve sleep for a long time without consulting a doctor: If you have chronic sleep disturbances, consult a doctor for diagnosis and treatment.
Gradually stop taking dietary supplements: Do not stop taking abruptly to avoid cancellation syndrome.

7.7. Pregnancy and breastfeeding:

Most dietary supplements are not recommended for pregnant and lactating women to improve sleep: Consult a doctor before taking any additives.

7.8. Children:

Do not give dietary supplement to improve sleep for children without consulting a doctor:

7.9. Driving a car and working with mechanisms:

Do not take dietary supplement to improve sleep if you plan to drive a car or work with mechanisms: Some dietary supplements can cause drowsiness and a decrease in concentration.

7.10. Allergies:

Before taking Bad, make sure that you do not have an allergy to any components of it: Carefully study the composition.

Compliance with these warnings and precautions will help you safely and effectively use dietary supplements to improve sleep.