The best additives for calm sleep: rating

The best additives for calm sleep: rating

Section 1: Understanding sleep and sleep problems

1.1 Sleep cycles and their importance:

Sleep is not just a period of rest, but a complex physiological process that includes several different stages. These stages, combined into sleep cycles, play a key role in maintaining physical and mental health. The full sleep cycle lasts approximately 90-120 minutes and includes the phases of slow sleep (NREM) and quick sleep (REM).

• Nrem 1 (N1): The easiest stage of sleep, the transition from wakefulness to sleep. The muscles relax, the heart rhythm and breathing slow down. It is easy to wake up in this stage.
• NREM 2 (N2): A deeper stage of sleep than N1. The heart rhythm and breathing continue to slow down, the body temperature decreases. The brain produces short -term bursts of activity, called sleepy spindles and k complexs, which help stabilize sleep and block external stimuli.
• NREM 3 (N3): The deepest and most restorative stage of sleep, also known as slow sleep or delta-ssa. Breathing and heart rhythm slow down as much as possible, the muscles are completely relaxed. In this phase, tissue restoration, strengthening of immunity and the release of growth hormone are restored. Awakening at this stage is difficult, and after it a person can feel disoriented.
• REM-сон (Rapid Eye Movement): It is characterized by quick eye movements under the centuries, increased brain activity, comparable to wakefulness, and muscle atony (muscle paralysis). It is in this phase that we see dreams. REM-SN is important for the consolidation of memory, training and emotional regulation.

The disadvantage of any of these stages of sleep can lead to various problems, such as fatigue, a decrease in concentration, memory problems, irritability and increased susceptibility to diseases. The optimal duration and quality of each stage of sleep is necessary for the full restoration and maintenance of health.

1.2 common sleep disturbances and their causes:

Sleep disorders are a common problem that can significantly worsen the quality of life. There are many different types of sleep disorders, each of which has its own symptoms and causes.

• Insomnia (insomnia): It is characterized by difficulties with falling asleep, maintaining sleep or too early awakening. Insomnia can be acute (short -term) or chronic (lasting more than three months). The causes of insomnia are diverse and can include stress, anxiety, depression, change in time zones, an irregular schedule of sleep, the use of caffeine or alcohol before bedtime, some medical conditions and medication.
• Restless legs syndrome (SBN): It is characterized by unpleasant sensations in the legs, such as burning, tingling, itching or pain that occur at rest and relieved when moving. These sensations cause an irresistible desire to move your legs, which makes it difficult to fall asleep and maintaining sleep. The causes of SBN have not been fully studied, but it is assumed that genetic factors, iron deficiency, chronic diseases and taking some drugs play a role in its development.
• Apna of sleep: It is characterized by short -term breathing stops during sleep. These respiratory arrests can occur repeatedly during the night, leading to a decrease in the level of oxygen in the blood and frequent awakening. Apna of sleep can be obstructive (associated with the locking of the respiratory tract) or central (associated with a violation of regulation of respiration in the brain). Risk factors for the development of sleep apnea include excess weight, obesity, male gender, age, smoking, alcohol consumption and some medical conditions.
• Narcolence: Chronic neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of sleep (sleepy attacks), cataplexia (sudden loss of muscle tone), sleepy paralysis and hypnagogical hallucinations (bright dreams when falling asleep or awakening). The causes of narcolence have not been fully studied, but it is assumed that autoimmune processes and a deficiency of ORCININ (hypoclain), a neurotransmitter regulating wakefulness play a role in its development.
• Parasia: A group of sleep disorders characterized by undesirable or abnormal behavior during sleep, such as sleeping, nightmares, night enuresis (urinary incontinence in a dream) and conversations in a dream. Parasunia can occur at any stage of sleep, but most often found in the phase of slow sleep (NREM). The causes of paracinum can be different and include genetic factors, stress, fever, some medical conditions and medication.

Determining the exact cause of sleep disturbance is crucial for choosing effective treatment. In some cases, a doctor’s consultation and polysography (sleep research) may be required.

1.3 The influence of lack of sleep on health and well -being:

A chronic lack of sleep has a negative impact on many aspects of health and well -being. Regular lack of sleep can lead to serious consequences, both physical and mental.

• Physical health:
  • Weakening of the immune system: The lack of sleep reduces the activity of immune cells, which makes the body more susceptible to infections and diseases.
  • Increased risk of developing chronic diseases: The lack of sleep is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes, obesity and certain types of cancer.
  • Violation of metabolism: The lack of sleep can violate the regulation of hormones, such as insulin and ghrelin, which leads to an increase in appetite, craving for sweet and fatty foods and weight gain.
  • Increased blood pressure: The lack of sleep can lead to an increase in blood pressure, which increases the risk of developing a heart attack and stroke.
  • Muscle weakness and decrease in physical endurance: The lack of sleep prevents muscle restoration after physical exertion and reduces general physical endurance.
• Mental health:
  • Reducing cognitive functions: The lack of sleep worsens the concentration of attention, memory, decision -making and other cognitive functions.
  • Increased risk of depression and anxiety: The lack of sleep can increase the risk of depression, anxiety disorders and other mental problems.
  • Irritability and mood swings: The lack of sleep can make a person more irritable, quick -tempered and prone to mood swings.
  • Reducing productivity and performance: The lack of sleep reduces productivity at work or study, worsens the performance of tasks and increases the risk of errors.
  • Increased risk of accidents: The lack of sleep can lead to drowsiness behind the wheel and increase the risk of traffic accidents.

Maintaining a healthy sleep regime is necessary for optimal health and well -being. Regular sleep of sufficient duration contributes to physical and mental restoration, strengthens the immune system and improves the quality of life.

Section 2: Review of additives 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-Bodming cycle, signaling the body that it is time to sleep. The production of melatonin increases in the dark and decreases when the light is exposed.

• How it works: Melatonin is associated with receptors in the brain, reducing the activity of the nervous system and contributing to relaxation. It also helps synchronize circus rhythms, the internal hours of the body that regulate various physiological processes, including sleep.
• Advantages: Melatonin can help reduce the time of falling asleep, improve sleep quality and reduce daytime drowsiness. It is especially useful in violation of sleep associated with a change in time zones (jetlag) or replaceable work.
• Dosage and side effects: It is usually recommended to start with a low dose of melatonin (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 3-5 mg. Melatonin is usually well tolerated, but in some cases it can cause side effects, such as headache, dizziness, nausea and drowsiness the next day. It is not recommended to use melatonin to pregnant and lactating women, as well as people with autoimmune diseases. You should consult a doctor before the use of melatonin, especially in the presence of any diseases or medication.
• Output forms: Melatonin is available in various forms of release, including tablets, capsules, chewing sweets, sprays and liquids. The choice of release form depends on individual preferences and convenience of application.

2.2 Magnesium:

Magnesium is an important mineral that is involved in many physiological processes in the body, including sleep regulation.

• How it works: Magnesium helps to relax muscles, reduce stress and anxiety, and also regulates the production of melatonin. He also participates in the regulation of neurotransmitters, such as the GABA (gamma-aminomatic acid), which contribute to relaxation and sleep.
• Advantages: Magnesium can help improve sleep quality, reduce falling asleep and reduce night awakening. It is especially useful for insomnia associated with stress, anxiety or muscle spasms.
• Dosage and side effects: The recommended daily dose of magnesium for adults is 310-420 mg. To improve sleep, it is usually recommended to take 200-400 mg of magnesium before bedtime. Magnesium is usually well tolerated, but in high doses can cause side effects, such as diarrhea, nausea and cramps in the abdomen. It is not recommended to use magnesium people with kidney diseases. You should consult a doctor before the use of magnesium, especially in the presence of any diseases or medication.
• Output forms: There are various forms of magnesium, each of which has its own degree of digestibility. The most common forms of magnesium include:
  • Magnesium glycinate: A well-absorbed form of magnesium, which rarely causes side effects from the gastrointestinal tract.
  • Magnesium citrate: Another well -absorbed form of magnesium, which can also have a slight laxative effect.
  • Magnesium oxide: A less absorbed form of magnesium, which more often causes side effects from the gastrointestinal tract.
  • Magnesium Treonate: A new form of magnesium, which is believed to penetrate the brain better and can have a positive effect on cognitive functions.

The choice of magnesium form depends on individual needs and tolerance.

2.3 Valerian:

Valerian is a herbaceous plant whose root is traditionally used to treat insomnia and anxiety.

• How it works: Valerian contains several active compounds that can have a calming and relaxing effect on the nervous system. It is assumed that Valerian increases the level of the GABA in the brain, which contributes to relaxation and sleep.
• Advantages: Valerian can help reduce the time of falling asleep, improve sleep quality and reduce anxiety. It is especially useful for insomnia associated with stress, anxiety or nervous tension.
• Dosage and side effects: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime. Valerian is usually well tolerated, but in some cases it can cause side effects, such as headache, dizziness, stomach disorder and drowsiness the next day. It is not recommended to use valerian to pregnant and lactating women, as well as children. You should consult a doctor before the use of valerian, especially in the presence of any diseases or medication.
• Output forms: Valerian is available in various forms of release, including capsules, tablets, tinctures and tea. The choice of release form depends on individual preferences and convenience of application.

2.4 Chamomile:

Chamomile is a herbaceous plant, the flowers of which are traditionally used to make tea with a soothing and relaxing effect.

• How it works: Chamomile contains an antioxidant called Apigenin, which can contact the receptors in the brain, reducing anxiety and contributing to relaxation.
• Advantages: Chamomile can help improve sleep quality, reduce anxiety and relieve nervous tension. It is especially useful for mild insomnia associated with stress or anxiety.
• Dosage and side effects: It is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. Chamomile is usually well tolerated, but in rare cases it can cause allergic reactions, especially in people with allergies to Ambrosia or other plants of the family are complex. You should consult a doctor before the use of chamomile, especially if there are any diseases or medication.
• Output forms: Chamomile is available in various forms of release, including tea, capsules, tablets and extracts. The choice of release form depends on individual preferences and convenience of application.

2.5 L-theanine:

L-theanine is an amino acid that is contained in tea, especially in green tea. He has soothing and relaxing properties, without causing drowsiness.

• How it works: L-theanine increases the level of GABA, dopamine and serotonin in the brain, which helps to relax, improve mood and reduce anxiety. It can also increase alpha waves in the brain that are associated with a state of relaxation and concentration.
• Advantages: L-theanine can help reduce anxiety, improve sleep quality and relieve nervous tension. It is especially useful for insomnia associated with stress or anxiety. Unlike many other sleeping additives, L-theian does not cause drowsiness the next day.
• Dosage and side effects: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. L-theanine is usually well tolerated, but in rare cases it can cause side effects, such as headache or stomach disorder. You should consult a doctor before using L-theanine, especially if there are any diseases or medication.
• Output forms: L-theanine is available in various forms of release, including capsules, tablets and powder. The choice of release form depends on individual preferences and convenience of application.

2.6 GABA (gamma-aminobral acid):

GABA is a neurotransmitter that plays a key role in the regulation of the nervous system. It has soothing and relaxing properties.

• How it works: GABA inhibits the activity of nerve cells in the brain, which helps to relax, reduce anxiety and sleep.
• Advantages: The GABA can help reduce the alarm, improve sleep quality and relieve nervous stress. It is especially useful for insomnia associated with stress or anxiety.
• Dosage and side effects: The dosage of the GABA varies depending on individual needs and tolerance. It is usually recommended to start with a low dose (100-200 mg) and gradually increase it if necessary. The GABA is usually well tolerated, but in some cases it can cause side effects, such as drowsiness, dizziness and stomach disorder. You should consult a doctor before using the GABA, especially in the presence of any diseases or medication.
• Output forms: GABA is available in various forms of release, including capsules, tablets and powder. The choice of release form depends on individual preferences and convenience of application. It is worth noting that the effectiveness of the oral administration of the GABA is the subject of discussions, since it can poorly penetrate the hematoencephalic barrier.

2.7 5-HTP (5-hydroxyrypthophanes):

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

• How it works: 5-HTP is converted into serotonin in the brain, which can improve mood, reduce anxiety and promote sleep.
• Advantages: 5-HTP can help improve sleep quality, reduce anxiety and alleviate the symptoms of depression. It is especially useful for insomnia associated with a low level of serotonin.
• Dosage and side effects: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime. 5-HTP can cause side effects, such as nausea, vomiting, diarrhea and headache. It is not recommended to use 5-HTP along with antidepressants, as this can lead to serotonin syndrome. You should consult a doctor before using 5-HTP, especially if there are any diseases or medication.
• Output forms: 5-HTP is available in various forms of release, including capsules and tablets. The choice of release form depends on individual preferences and convenience of application.

2.8 herbs and plant extracts (passiflora, lemon balm):

There are other herbs and plant extracts that are traditionally used to improve sleep and reduce anxiety.

• Passiflora (Passiflora Incarnata): It has soothing and anxiolytic properties. It is assumed that it increases the level of the GABA in the brain. It is usually used at a dose of 300-400 mg before bedtime.
• Melissa Officinalis): It has soothing, relaxing and antiviral properties. It is often used in combination with other herbs, such as valerian. Usually used at a dose of 300-600 mg before bedtime.

When using herbs and plant extracts, it is important to remember possible interactions with drugs and side effects. You should always consult a doctor before using new additives, especially if you have any diseases or you take medications.

Section 3: How to choose a suitable supplement for sleep

3.1 Determining the causes of sleep problems:

Before starting to take any additives for sleep, it is important to determine the cause of your sleep problems. Various additives can be more effective for different types of sleep disorders.

• Stress and anxiety: If your dream problems are associated with stress and anxiety, additives such as magnesium, valerian, chamomile, L-theanine or gamut can help you.
• Violation of circadian rhythms: If you have violated circid rhythms due to replaceable work or a change in time zones, melatonin can help you.
• Low level of serotonin: If your sleep problems are associated with a low level of serotonin, you can help you 5-HTP.
• Muscle spasms and cramps: If you experience muscle spasms and convulsions that prevent you from sleeping, you can help magnesium.

In some cases, a doctor’s consultation may be required to identify the cause of your sleep problems.

3.2 consultation with a doctor:

Before taking any sleep additives, it is important to consult a doctor, especially if you have any diseases or you take medications. The doctor can help you determine the cause of your sleep problems, choose the right supplement and dosage, as well as evaluate possible interactions with drugs and side effects.

3.3 Reading labels and the choice of quality products:

When choosing sleeping additives, it is important to carefully read the labels and choose quality products from reliable manufacturers. Pay attention to the following factors:

• Composition: Make sure that the product contains the ingredients that you need, and that they are indicated in the correct dosage.
• Manufacturer: Choose products from famous and respected manufacturers that adhere to high quality standards.
• Certification: Look for products that are certified by independent organizations such as NSF International or USP, which guarantees their quality and safety.
• Reviews: Read the reviews of other users to find out about their experience of using the product.

3.4 Start with a low dose and gradually increase it if necessary:

When starting a new sleep supplement, always start with a low dose and gradually increase it if necessary. This will allow you to evaluate the tolerance of the supplement and avoid possible side effects. Do not exceed the recommended dosage indicated on the product label.

3.5 tracking the effect and making adjustments:

After the start of taking the additive for sleep, it is important to track its effect and make adjustments if necessary. Write down your sensations, sleep quality and possible side effects. If you do not see improvements as a dream, try to change the dosage, try another supplement or consult a doctor.

Section 4: Alternative methods of sleep improvement

4.1 Sleep hygiene:

Sleep hygiene is a set of habits and practices that contribute to healthy sleep. Compliance with sleep hygiene rules can significantly improve sleep quality without the use of additives.

• Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend to help regulate circus rhythms.
• Comfortable bedroom: Create a comfortable and relaxing atmosphere in the bedroom. Provide the darkness, silence and coolness.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of caffeine a few hours before sleep and alcohol – although it can cause drowsiness, it violates the structure of sleep.
• Regular physical exercises: Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime.
• Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin. Try not to use electronic devices an hour before bedtime.
• Relaxing rituals before bedtime: Create relaxing rituals before bedtime, such as a warm bath, reading a book or meditation.
• Do not eat heavy food before bedtime: Heavy food can cause discomfort and break the dream.
• Avoid daytime sleep: Daytime sleep can break the night sleep. If you need to sleep during the day, limit the duration of sleep to 30 minutes.

4.2 Meditation and relaxation techniques:

Meditation and relaxation techniques can help reduce stress and anxiety, which helps to improve sleep.

• Meditation of awareness: Meditation of awareness helps to focus on the present moment and reduce disturbing thoughts.
• Respiratory exercises: Respiratory exercises can help relax the body and mind.
• Progressive muscle relaxation: Progressive muscle relaxation involves alternate tension and relaxation of various muscle groups, which helps relieve muscle tension and relax.
• Preview: Visualization involves the creation of mental images that help to relax and reduce anxiety.

4.3 Cognitive-behavioral therapy for insomnia (KPT):

KPT B is a form of therapy that helps people change their thoughts and behavior related to sleep. KPT B is an effective method of treating chronic insomnia.

KPT B includes the following components:

• Cognitive therapy: Helps to change negative thoughts and beliefs of sleep.
• Behavioral therapy: It includes a change in behavior that contributes to insomnia, for example, compliance with the sleep regime, limiting the time spent in bed, and the use of relaxation methods.
• Sleep hygiene: Teaches the principles of sleep hygiene.

4.4 Appeal to a dream specialist:

If you have chronic sleep problems, despite compliance with sleep hygiene rules and the use of additives, you should contact a sleep specialist. Snip specialist can diagnose, identify the cause of your sleep problems and offer effective treatment.

Section 5: Rating of the best additives for calm sleep (based on review and research)

(Note: This rating is generalized and based on public information. Individual results may differ. Always consult a doctor before taking new additives.)

Category A: High efficiency and good tolerance (confirmed by scientific research)

1. Melatonin: Effective for improving sleep in violation of circadian rhythms (jetlag, interchangeable work) and with primary insomnia. Well studied, but requires caution with dosage.
2. Magnesium glycinate: A well -absorbed form of magnesium, effective for improving sleep, especially with stress, anxiety and muscle tension. Rarely causes side effects.

Category B: moderate effectiveness and relatively good tolerance (individual approach is required)

3. Valerian: It can help reduce the time of falling asleep and improve sleep quality, but efficiency varies in different people. It can cause drowsiness the next day.
4. L-theanine: Effective for reducing anxiety and improving the quality of sleep without drowsiness the next day. Well tolerated.
5. Chamomile: A soft calming effect can help with mild insomnia associated with stress. It is well tolerated, but allergic reactions are possible.

Category C: less proven effectiveness or higher risk of side effects (consultation with a doctor is required)

6. GABA: Theoretically, a dream can help, but the effectiveness of oral administration is the subject of discussions due to poor permeability through a hematoencephalic barrier.
7. 5-HTP: It can help improve sleep, but can cause side effects and interact with medicines. It is not recommended to use without consulting a doctor.
8. Passiflora, Melissa (in combination): They can have a synergistic effect, but additional studies are needed. It is important to consider possible interactions with drugs.

Refusal of responsibility: This rating is intended only for information purposes and is not a replacement for a professional medical consultation. Always consult a doctor before taking any additives for sleeping.

Important considerations when evaluating additives:

• Individual reaction: What works for one person may not work for another. An individual reaction to sleep additives can vary depending on the age, health status, drugs taken and other factors.
• Long -term use: Some sleeping supplements can be effective with short -term use, but their long -term efficiency and safety may not be studied.
• Interaction with drugs: Sleep additives can interact with medicines. It is important to inform your doctor about all the additives that you accept in order to avoid possible interactions.
• Side effects: Sleep additives can cause side effects. It is important to carefully monitor your condition and report any side effects to your doctor.

The correct approach to improving sleep includes a combination of healthy habits, stress control and, if necessary, reasonable use of additives under the supervision of a doctor.