Bad for quick falling asleep: review

Part 1: Understanding the problem of insomnia and its consequences

1.1. What is insomnia and how does it manifest?

Insomnia (insomnia) is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening, which leads to a deterioration in daytime functioning. It can manifest itself differently in different people, but the main features include:

Difficulties with falling asleep: It takes more than 30 minutes to fall asleep.
Frequent awakening during the night: A person wakes up several times a night and experiences difficulties with repeated falling asleep.
Early morning awakening: Awakening much earlier than the planned time and the inability to fall asleep again.
Non -superior dream: Even after a sufficient number of hours of sleep, a person does not feel rested and vigorous.
Day symptoms: Fatigue, irritability, difficulties with concentration of attention, decrease in performance, headaches, increased anxiety or depression.

Insomnia can be acute (short -term)lasting several days or weeks, usually caused by stress, a change in the daily routine or disease. Chronic insomnia It lasts at least three months, occurs at least three times a week and is associated with more serious causes, such as mental disorders, chronic diseases or abuse of psychoactive substances.

1.2. Reasons for the development of insomnia

The causes of insomnia are diverse and are often a combination of several factors. They can be divided into several categories:

Psychological factors:
- Stress: Everyday stressful situations, such as problems at work, financial difficulties, problems in relations, can cause temporary or chronic insomnia.
- Anxiety: Generalized anxious disorder, social alarm, panic attacks and other alarming conditions are often accompanied by insomnia.
- Depression: Insomnia is one of the key symptoms of depression, although in some people depression can manifest itself as hypersonia (increased drowsiness).
- Post -traumatic stress disorder (PTSR): Traumatic events can cause nightmares, night awakening and difficulties with falling asleep.
Medical factors:
- Chronic pain: Arthritis, fibromyalgia, headaches and other pain syndromes can disrupt sleep.
- Respiratory diseases: Apnee in a dream, chronic obstructive lung disease (COPD), asthma can cause night awakening due to difficulty breathing.
- Cardiovascular diseases: Heart failure, arrhythmia can violate sleep.
- Hormonal disorders: Hyperthyroidism, menopause (due to tides and night sweating) can lead to insomnia.
- Gastrointestinal disorders: Gastroesophageal reflux disease (GERB), irritable bowel syndrome (SRK) can cause discomfort and disrupt sleep.
- Neurological disorders: Parkinson’s disease, Alzheimer’s disease, epilepsy can affect sleep.
Life lifestyle factors:
- Incorrect sleep mode: Non -compliance with the regular schedule of sleep and wakefulness, work on the night shift or in shift.
- Poor sleep hygiene: An uncomfortable bedroom, noise, light, incorrect temperature in the room.
- The use of caffeine, alcohol or nicotine: These substances can stimulate the nervous system and disrupt sleep.
- Heavy food before bedtime: It can cause discomfort and disrupt sleep.
- Lack of physical activity: Although regular physical exercises are good for health, excessive physical activity before going to bed may break sleep.
- Long -term use of electronic devices before bedtime: Blue light emitted by the screens suppresses the production of melatonin, hormone regulating sleep.
Medicines:
- Antidepressants: Some antidepressants can cause insomnia as a side effect.
- Stimulants: Preparations for the treatment of attention deficiency and hyperactivity disorder (ADHG) can disrupt sleep.
- Beta blockers: Used to treat high blood pressure and other cardiovascular diseases.
- Corticosteroids: Used to treat inflammatory diseases.
- Anti -reducing agents: They contain pseudo -epedrine, which can stimulate the nervous system.
Other factors:
- Restless legs syndrome (SBN): Unpleasant sensations in the legs, causing an irresistible desire to move them, which violates the dream.
- Periodic movements of the limbs in a dream (PDKS): Repeating movements of legs or hands during sleep, which can break the dream.
- Age: With age, the structure of sleep changes, and older people more often suffer from insomnia.
- Genetic predisposition: Some people are genetically more predisposed to the development of insomnia.

1.3. The consequences of chronic insomnia

Chronic insomnia has a significant negative impact on various aspects of human life:

Physical health:
- Reduced immunity: The lack of sleep weakens the immune system, making a person more susceptible to infections.
- Increased risk of cardiovascular disease: Chronic insomnia is associated with an increased risk of high blood pressure, heart attack and stroke.
- Metabolic disorders: The lack of sleep can lead to insulin resistance, weight gain, increased risk of diabetes of type 2.
- Hormonal imbalance: Insomnia can influence the production of various hormones, including growth hormones, cortisol and hormones that regulate appetite.
- Increased risk of accidents: The drowsiness and a decrease in concentration of attention increase the risk of accidents at work, driving and in everyday life.
Mental health:
- Depression: Insomnia often accompanies depression and can aggravate its symptoms.
- Anxiety: Chronic insomnia can lead to increased anxiety and worsen anxiety disorders.
- Reducing cognitive functions: Insomnia worsens the memory, concentration of attention, the ability to teach and make decisions.
- Irritability and mood swings: The lack of sleep can make a person more irritable, impulsive and emotionally unstable.
- Reducing the quality of life: Insomnia can limit participation in social life, worsen relations with loved ones and reduce common satisfaction with life.
Social and professional consequences:
- Reduced labor productivity: Insomnia worsens the concentration of attention, reduces motivation and performance, which leads to a decrease in labor productivity.
- Relationships problems: Irritability, fatigue and a decrease in libido caused by insomnia can lead to conflicts and problems in relations with loved ones.
- Increased risk of absenteeism: Insomnia can lead to frequent absenteeism at work or at school due to fatigue and poor health.
- Reducing social activity: A person suffering from insomnia can avoid social events due to fatigue and lack of energy.

Part 2: Overview of dietary supplements used to improve sleep

2.1. Melatonin

Melatonin is a hormone naturally produced by the pineal gland in the brain. He plays a key role in the regulation of the Son-Bodium cycle. The production of melatonin increases in the dark and decreases in bright light. Bades with melatonin are used to improve sleep, especially in case of violation of circadian rhythms (for example, when changing time zones or when working in a night shift).

The mechanism of action: Melatonin is associated with Melatonin receptors in the brain, contributing to relaxation and preparation for sleep. He can also reduce anxiety and improve mood.
Indications for use:
- Insomnia, especially in case of violation of circadian rhythms.
- Difficulties with falling asleep.
- Sleep delay syndrome (when a person goes to bed and wakes up much later than usual).
- Insomnia in the elderly (the level of melatonin decreases with age).
Dosage: It is usually recommended to start with a low dose (0.3-0.5 mg) 30-60 minutes before bedtime. The dose can be increased to 3-5 mg, but it is recommended to consult a doctor.
Side effects: In most cases, melatonin is well tolerated. Possible side effects include headache, dizziness, nausea, drowsiness during the day.
Contraindications: Pregnancy, breastfeeding, autoimmune diseases (consultation with a doctor is required), simultaneous intake with some drugs (for example, anticoagulants).
Interaction with other substances: Alcohol can reduce the effectiveness of melatonin. Caution must be observed with simultaneous admission with sedatives.
Output forms: Tablets, capsules, chewing tablets, sprays, liquids.
Efficiency: Melatonin is most effective in violation of circadian rhythms. Its effectiveness in the treatment of chronic insomnia can be less pronounced.
Recommendations for use: Take 30-60 minutes before bedtime in a dark room. Observe sleep and wakefulness. Avoid drinking alcohol and caffeine before bedtime.

2.2. Valerian

Valerian is a medicinal plant whose roots are used to treat insomnia and anxiety. It contains valerian acid and other compounds that have a calming and relaxing effect.

The mechanism of action: Valerian allegedly affects the level of gamma-aminomatic acid (GABA) in the brain, neurotransmitter, which plays a role in a decrease in nervous excitability. She can also contact benzodiazepine receptors in the brain.
Indications for use:
- Insomnia.
- Anxiety.
- Nervous tension.
- Muscle cramps.
Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime. The effect may not appear immediately, but after several days or weeks of regular administration.
Side effects: In most cases, valerian is well tolerated. Possible side effects include headache, dizziness, stomach disorder, drowsiness during the day.
Contraindications: Pregnancy, breastfeeding, children under 3 years old (consultation with a doctor is required).
Interaction with other substances: Valerian can strengthen the effect of sedatives, antidepressants and alcohol.
Output forms: Capsules, tablets, tinctures, tea.
Efficiency: The results of studies about the effectiveness of valerian with insomnia are contradictory. Some studies show that it can improve sleep, especially with a slight form of insomnia.
Recommendations for use: Take 30-60 minutes before bedtime. Start with a low dose and gradually increase it if necessary. The course of admission can be several weeks.

2.3. Magnesium

Magnesium is an important mineral that is involved in many physiological processes in the body, including the regulation of the nervous system and muscle function. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.

The mechanism of action: Magnesium is involved in the regulation of the production of GABA, neurotransmitter, which has a calming effect. It can also reduce the level of cortisol, stress hormone. Magnesium also promotes muscle relaxation.
Indications for use:
- Insomnia associated with magnesium deficiency.
- Anxiety.
- Muscle cramps.
- Restless legs syndrome.
Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. With insomnia, you can take 200-400 mg of magnesium before bedtime. It is important to choose well -absorbed forms of magnesium, such as magnesium glycinate, magnesium citrate or magnesium taurat. Magnesium oxide is absorbed worse.
Side effects: High doses of magnesium can cause diarrhea, nausea and abdominal pain.
Contraindications: Severe renal failure.
Interaction with other substances: Some drugs, such as antibiotics and diuretics, can reduce the level of magnesium in the body.
Output forms: Tablets, capsules, powders, liquids, oils for external use.
Efficiency: Magnesium can be effective for insomnia associated with a deficiency of this mineral. It can also improve sleep with restless legs syndrome.
Recommendations for use: Take before bedtime. Start with a low dose and gradually increase it if necessary.

2.4. L-theanine

L-theanine is an amino acid contained in green tea. She has a calming and relaxing effect, without causing drowsiness.

The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, which helps to relax and improve mood. It can also increase alpha waves in the brain that are associated with a state of relaxation and concentration.
Indications for use:
- Anxiety.
- Stress.
- Insomnia associated with anxiety and stress.
- Improving concentration.
Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime or during the day.
Side effects: In most cases, L-theanine is well tolerated. Possible side effects include headache and stomach.
Contraindications: Not identified.
Interaction with other substances: L-theanine can enhance the effect of sedatives.
Output forms: Capsules, tablets, powders.
Efficiency: L-theanine can be effective for reducing anxiety and improving sleep, especially with insomnia associated with stress.
Recommendations for use: Take 30-60 minutes before bedtime or during the day.

2.5. Chamomile

Chamomile is a medicinal plant that is used to treat insomnia and anxiety. It contains an apigenin, an antioxidant that has a calming effect.

The mechanism of action: Apigenin is associated with benzodiazepine receptors in the brain, which helps to relax and decrease anxiety.
Indications for use:
- Insomnia.
- Anxiety.
- Nervous tension.
- Indigestion.
Dosage: To improve sleep, you can drink chamomile tea 30-60 minutes before bedtime. You can also take chamomile extract in capsules or tablets at a dose of 200-400 mg.
Side effects: In rare cases, chamomile can cause allergic reactions.
Contraindications: Allergy to chamomile or other plants of the family are complex.
Interaction with other substances: Chamomile can enhance the action of anticoagulants.
Output forms: Tea, capsules, tablets, tinctures, essential oil.
Efficiency: Chamomile can be effective for improving sleep, especially with a slight form of insomnia.
Recommendations for use: Drink chamomile tea 30-60 minutes before bedtime. Use chamomile essential oil for aromatherapy.

2.6. Gaba (Gaba)

GABA (gamma-aminomatic acid) is a neurotransmitter that has an inhibitory effect on the nervous system. It plays an important role in reducing nervous excitability and promotes relaxation.

The mechanism of action: The GABA associates the GABA receptors in the brain, which leads to a decrease in nervous activity and promotes relaxation.
Indications for use:
- Anxiety.
- Stress.
- Insomnia associated with anxiety and stress.
- Muscle cramps.
Dosage: It is usually recommended to take 500-750 mg GABA for 30-60 minutes before bedtime. However, the effectiveness of taking the GABA inside remains controversial, since it poorly penetrates through the hematoencephalic barrier.
Side effects: In rare cases, the GABA can cause nausea, drowsiness and headache.
Contraindications: Pregnancy, breastfeeding.
Interaction with other substances: GABA can enhance the effect of sedatives and alcohol.
Output forms: Capsules, tablets, powders.
Efficiency: The effectiveness of taking GABA inside with insomnia remains controversial. Additional studies are needed.
Recommendations for use: Take 30-60 minutes before bedtime.

2.7. 5-HTP (5-hydroxyrypthophanes)

A 5-HTP is an amino acid that is a predecessor of serotonin, neurotransmitter, playing a role in the regulation of mood, sleep and appetite.

The mechanism of action: 5-HTP turns into serotonin in the brain, which can help improve mood and sleep.
Indications for use:
- Depression.
- Anxiety.
- Insomnia.
- Fibromyalgia.
Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.
Side effects: 5-HTP can cause nausea, diarrhea, vomiting, abdominal pain and dizziness.
Contraindications: Pregnancy, breastfeeding, simultaneous intake with antidepressants (consultation with a doctor is required).
Interaction with other substances: 5-HTP can strengthen the effect of antidepressants, especially monoaminoxidase inhibitors (IMAO) and selective inhibitors of the reverse capture of serotonin (SIOS), which can lead to the development of serotonin syndrome.
Output forms: Capsules, tablets.
Efficiency: 5-HTP can be effective in depression and insomnia, but additional research is needed.
Recommendations for use: Take 30-60 minutes before bedtime. Start with a low dose and gradually increase it if necessary. Be sure to consult a doctor before use, especially when taking other drugs.

2.8. Herbs and plant complexes

There are also various herbs and plant complexes that are used to improve sleep. These include:

Passiflora: It has a calming and relaxing effect.
Melissa: It has a calming and anti -alert effect.
Hops: It has a sedative effect.
Lavender: It has a calming and relaxing effect, is used in aromatherapy.

The dosage and effectiveness of these herbs vary depending on the specific product and individual characteristics of the body. It is recommended to consult a doctor before use.

Part 3: The choice of suitable dietary supplement and the rules for its reception

3.1. Bad selection criteria to improve sleep

The choice of a suitable dietary supplement to improve sleep is an individual process that depends on the cause of insomnia, the individual characteristics of the body and possible contraindications. When choosing a dietary supplement, the following criteria should be taken into account:

The cause of insomnia: It is important to determine the cause of insomnia in order to choose a dietary supplement that affects this reason. For example, if insomnia is associated with a violation of circadian rhythms, then melatonin can be a good choice. If insomnia is associated with anxiety and stress, then the L-theanine or chamomile can be more effective. If the cause of insomnia is a deficiency of magnesium, then this deficit is necessary.
Individual characteristics of the body: It is necessary to take into account the age, gender, state of health and the presence of chronic diseases. Some dietary supplements can be contraindicated in certain diseases or during pregnancy and breastfeeding.
The presence of allergies: Before using dietary supplements, it is necessary to make sure that there is no allergy to its components.
Interaction with other drugs: It is necessary to take into account the interaction of dietary supplements with other medicines that you take. Some dietary supplements can enhance or weaken the effect of other drugs.
Output form: The choice of release form (tablets, capsules, tinctures, tea) depends on your preferences and ease of use.
Manufacturer: Preference should be given to dietary supplements from well -known and reliable manufacturers who comply with quality and safety standards.
Reviews: Before buying Bad, it is useful to familiarize yourself with the reviews of other people who used it.
Consultation with a doctor: It is recommended to consult a doctor before taking any dietary supplement, especially if you have chronic diseases or you take other drugs.

3.2. Rules for taking dietary supplement to improve sleep

To achieve maximum efficiency and minimize the risk of side effects, the following rules for taking dietary supplement to improve sleep must be observed:

Observe the dosage: Do not exceed the recommended dosage of dietary supplements. Start with a low dose and gradually increase it if necessary.
Take dietary supplement at the right time: Most dietary supplements to improve sleep are recommended to be taken 30-60 minutes before bedtime.
Follow the regularity of the reception: To achieve a sustainable effect, it is necessary to take dietary supplements regularly, in accordance with the instructions.
Do not drink alcohol and caffeine before bedtime: Alcohol and caffeine can violate sleep and reduce dietary supplements.
Observe sleep hygiene: To improve sleep, you must follow the rules of sleep hygiene, such as:
- Compliance with regular sleep and wakefulness.
- Creating a comfortable situation in the bedroom (darkness, silence, coolness).
- Avoiding the use of electronic devices before bedtime.
- Regular physical activity (but not before bedtime).
- Balanced diet.
Be patient: The effect of taking dietary supplements may not appear immediately, but after several days or weeks of regular reception.
Follow your condition: If you notice any side effects, stop taking a dietary supplement and consult a doctor.
Do not replace dietary supplements with full -fledged treatment: Bades can be a useful addition to the treatment of insomnia, but they should not replace the full treatment prescribed by the doctor.

3.3. Possible side effects and contraindications

Like any other substances, dietary supplements can cause side effects and have contraindications. Before using dietary supplements, you must carefully read the instructions and consult a doctor.

General side effects of dietary supplement to improve sleep:

Headache.
Dizziness.
Nausea.
Indigestion.
Drowsiness during the day.
Allergic reactions.

General contraindications of dietary supplement to improve sleep:

Pregnancy.
Breastfeeding.
Childhood.
Individual intolerance to dietary supplements.
Some chronic diseases (consultation with a doctor is required).

Important: When any side effects appear, it is necessary to stop taking the dietary supplement and consult a doctor.

Part 4: Alternative methods of sleep improvement

4.1. Sleep hygiene

Sleep hygiene is a set of rules and recommendations aimed at improving the quality of sleep and creating favorable conditions for falling asleep. Compliance with sleep hygiene rules is an important component of treatment of insomnia.

Basic rules of sleep hygiene:

Follow the regular mode of sleep and wakefulness: Go to bed and wake up at the same time every day, even on weekends. This helps to install circadian rhythms and improve sleep.
Create a comfortable environment in the bedroom: The bedroom should be dark, quiet and cool. Use dense curtains, bears or fan to create optimal conditions for sleeping.
Use a convenient mattress and pillow: The mattress and pillow should be convenient and provide proper body support.
Avoid using electronic devices before bedtime: Blue light emitted by the screens of smartphones, tablets and computers, inhibits the production of melatonin, hormone regulating sleep.
Do not drink alcohol and caffeine before bedtime: Alcohol can violate sleep, and caffeine stimulates the nervous system and complicates the falling asleep.
Do not eat heavy food before bedtime: Heavy food can cause discomfort and disrupt sleep.
Regularly engage in physical exercises: Physical exercises improve sleep, but avoid intense training before going to bed.
Don’t sleep in the afternoon: Daytime sleep can break the night sleep.
Use the bedroom only for sleeping and sex: Do not work, do not watch TV and do not eat in the bedroom.
Take a warm bath or shower before bedtime: Warm water helps to relax and prepare for sleep.
Practice relaxation techniques: Meditation, yoga and breathing exercises help reduce stress and improve sleep.
If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing: Read the book, listen to calm music or make easy stretching. Return to bed when you feel drowsiness.

4.2. Cognitive-behavioral therapy (KPT) for insomnia

Cognitive-behavioral therapy (KPT) is a psychotherapeutic method that helps to change the negative thoughts and behavior associated with insomnia. KPT is an effective method of treating chronic insomnia.

Commentary components for insomnia:

Cognitive therapy: Helps change the negative thoughts and beliefs of sleep that support insomnia.
Behavioral therapy: Includes the following methods:
- Control of incentives: Binding the bedroom only with sleep.
- Restriction of time spent in bed: Reducing time spent in bed to improve sleep efficiency.
- Relaxation techniques: Training in relaxation techniques to reduce stress and improve sleep.
- Sleep hygiene: Compliance with sleep hygiene rules.

CBT for insomnia is usually carried out individually or in a group under the guidance of a qualified psychotherapist.

4.3. Relaxation techniques

Relaxation techniques help reduce stress and stress, which can improve sleep.

Examples of relaxation techniques:

Meditation: Meditation helps to calm the mind and reduce stress.
Yoga: Yoga combines physical exercises, breathing techniques and meditation.
Respiratory exercises: Deep breathing helps to relax and reduce stress.
Progressive muscle relaxation: The tension and relaxation of various muscle groups helps reduce the total tension in the body.
Autogenic training: Using self -hypnosis to achieve relaxation.
Biological feedback: The use of special devices for monitoring physiological parameters (for example, pulse, breathing) and teaching control over them.

Relaxation techniques can be practiced independently or under the guidance of an instructor.

4.4. Acupuncture

Acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. It is believed that acupuncture stimulates the release of endorphins and other substances that can reduce pain, reduce stress and improve sleep.

Some studies show that acupuncture can be effective in the treatment of insomnia, but additional studies are needed.

4.5. Lightweight

Light therapy is a treatment method that consists in the effect of a person with bright light. Light therapy is used to treat a seasonal affective disorder (SAR), violations of circadian rhythms and other conditions.

Light therapy can be effective for the treatment of insomnia associated with a violation of circadian rhythms, for example, with the syndrome of the phase of sleep or when working on a night shift.

Part 5: When you see a doctor

Despite the fact that dietary supplements and other methods of improving sleep can be useful, in some cases it is necessary to consult a doctor.

Signs indicating the need to see a doctor:

Insomnia lasts more than three months.
Insomnia significantly affects your daily life.
You feel very anxiety or depression.
You have other symptoms that can be associated with insomnia, such as headaches, abdominal pain or abdominal pain