Dietary supplement to improve sleep and restore the nervous system in athletes

Dietary supplement to improve sleep and restore the nervous system in athletes: full management

Section 1: Introduction to the problems of sleep and recovery in athletes

1. 1 The exceptional need for athletes in a quality dream:

   Athletes are subjected to significant physical and psychological stresses exceeding those experiencing an average person. Intensive training, competitions, strict diets and a constant desire to improve results have a tremendous effect on the body. Dream, in turn, plays a key role in restoration after these loads. During sleep, the most important processes of tissue regeneration, the synthesis of hormones, the consolidation of memory and restoration of neural connections occur. Athletes lack of sleep can lead to a number of negative consequences, such as:

   • Reducing physical performance: deterioration of strength, endurance, reaction rate and coordination.
   • Increased risk of injuries: impaired coordination and concentration of attention makes athletes more vulnerable to injuries.
   • Slow recovery: lack of sleep slows down the processes of muscle tissue regeneration and the restoration of energy reserves.
   • Violation of hormonal balance: a decrease in the level of anabolic hormones (for example, testosterone) and an increase in the level of catabolic hormones (for example, cortisol).
   • Deterioration of cognitive functions: reducing concentration of attention, worsening memory and the ability to make decisions.
   • Increased susceptibility to diseases: suppressing the immune system.
   • Psychological problems: increased irritability, anxiety, depression and a decrease in motivation.

   Therefore, for athletes, quality sleep is not just a factor in good health, but an integral component of achieving high sports results.

2. 2 The influence of the nervous system on sports indicators:

   The nervous system plays a central role in managing all aspects of sports activities. It controls muscle contractions, coordination of movements, reaction speed, as well as learning and adaptation processes to training loads. The overload of the nervous system caused by intensive training, stress and lack of sleep can lead to the following consequences:

   • Syndrome of overtraining: a state of chronic fatigue, accompanied by a decrease in sports results, sleep disturbances, mood changes and increased susceptibility to diseases.
   • Violation of neuromuscular coordination: a decrease in accuracy and effectiveness of movements.
   • Slow down of the reaction speed: an increase in the time required to respond to external stimuli.
   • Reducing concentration: worsening the ability to focus in training and competitions.
   • Increased pain to pain: reduction of the pain threshold.

   The restoration of the nervous system after training and competition is crucial for maintaining the optimal sports form and preventing overtraining. Various strategies, including sufficient sleep, proper nutrition, relaxation techniques and the use of dietary supplements, can help athletes in restoring the nervous system.

3. 3 The main causes of sleep disturbance and nervous exhaustion in athletes:

   Sleep disorders and nervous exhaustion are common problems among athletes due to many factors:

   • Intensive training: High physical activity stimulates the nervous system, which can complicate falling asleep and worsen the quality of sleep.
   • Competitions: Pre -arying stress and excitement can lead to insomnia.
   • Strict diets: restrictions on the nutrition, especially the lack of carbohydrates, can affect the production of serotonin and melatonin, hormones that regulate sleep.
   • Day of the day: frequent moves, changing time zones and an irregular training schedule can disrupt circus rhythms and lead to sleep disturbances.
   • Psychological stress: pressure associated with the need to achieve high results, fear of failure and other psychological factors can cause anxiety and insomnia.
   • Excessive use of stimulants: caffeine, energy drinks and other stimulants can interfere with falling asleep and worsen the quality of sleep.
   • Magnesium disadvantage: Magnesium is involved in the regulation of the work of the nervous system and muscle relaxation. Its deficiency can lead to sleep disturbances and muscle seizures.
   • The disadvantage of vitamin D: vitamin D plays a role in the regulation of sleep and mood. Its deficiency can lead to sleep and depression.
   • Restless legs syndrome: a condition characterized by unpleasant sensations in the legs and an irresistible desire to move them, especially at night.
   • Obstructive apnea of ​​sleep: a condition characterized by breathing stops in a dream, which leads to intermittent sleep and daytime drowsiness.

   Determining the specific causes of sleep disturbance and nervous exhaustion is an important step towards developing an effective restoration strategy.

Section 2: Bad to improve sleep:

2. 1 Melatonin:

   Melatonin is a hormone produced by an epiphysis located in the brain. It plays a key role in the regulation of circadian rhythms, that is, the internal hours of the body that control the cycle of sleep and wakefulness. Melatonin helps:

   • Reduce the time of falling asleep: the intake of melatonin before bedtime can facilitate falling asleep, especially when changing time zones (jetlag) or with a shift work schedule.
   • Improve sleep quality: Melatonin can contribute to deeper and more calm sleep.
   • To normalize circadian rhythms: melatonin helps restore the normal cycle of sleep and wakefulness after violations caused by flights or a replaceable work schedule.

   The dosage of melatonin varies depending on individual needs and sensitivity. It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it if necessary. It is important to consult a doctor before taking melatonin, especially if you have any chronic diseases or take other medicines. The side effects of melatonin are usually soft and can include headache, dizziness, nausea and drowsiness during the day.

   • Output forms: Tablets, capsules, chewing tablets, liquids, sprays.
   • Recommended dosage: 0.5-5 mg in 30-60 minute to sleep.
   • Precautions: It is not recommended for pregnant and nursing women, people with autoimmune diseases and those who take anticoagulants. Avoid driving a car or working with hazardous equipment after taking melatonin.

3. 2 Magnesium:

   Magnesium is a vital mineral that is involved in many biochemical processes in the body, including the regulation of the work of the nervous system and muscle relaxation. Magnesium deficiency can lead to sleep disturbances, muscle cramps, anxiety and irritability. Magnesium intake can help:

   • Relax the muscles: magnesium helps to relax muscles, which can facilitate falling asleep and reduce nightly cramps.
   • Reduce anxiety: magnesium has a calming effect on the nervous system, which can help reduce anxiety and improve sleep quality.
   • To regulate the level of melatonin: magnesium is involved in the synthesis of melatonin, hormone that regulates sleep.

   There are several different forms of magnesium, each of which has its own advantages and disadvantages. Some of the most common forms of magnesium include:

   • Magnesium glycinate: It is well absorbed and has a calming effect.
   • Magnesium citrate: It has a laxative effect and can be useful for constipation.
   • Magnesium oxide: It is poorly absorbed and can cause stomach disorder.
   • Magnesium Treonate: Easily penetrates through a hematoencephalic barrier and can improve cognitive functions.

   The recommended dosage of magnesium is 200-400 mg per day, taken before bedtime. It is important to consult a doctor before taking magnesium, especially if you have any diseases of the kidneys or you take other drugs. The side effects of magnesium are usually soft and can include diarrhea, nausea and stomach disorder.

   • Output forms: Tablets, capsules, powders, liquids.
   • Recommended dosage: 200-400 mg in 30-60 minute to sleep.
   • Precautions: Magnesium is avoided with renal failure. It can interact with some drugs, so consultation with a doctor is necessary.

4. 3 L-triptophan and 5-HTP:

   L-tripthophanes is an amino acid that is the predecessor of serotonin and melatonin, hormones that regulate sleep and mood. 5-HTP (5-hydroxyryptophan) is an intermediate product of the metabolism of L-tripthophanes, which can also increase serotonin levels. Reception of L-tripteophan or 5-HTP before going to bed can help:

   • Improve mood: increasing serotonin levels can improve mood and reduce anxiety.
   • Reduce the time of falling asleep: serotonin is involved in sleep regulation, and its increase can facilitate falling asleep.
   • Improving the quality of sleep: Serotonin can also contribute to deeper and more calm sleep.

   The recommended dosage of the L-tripteophan is 500-1000 mg, and 5-HTP-50-100 mg taken before bedtime. It is important to consult a doctor before taking L-tripteophan or 5-HTP, especially if you take antidepressants or other drugs affecting serotonin levels. Side effects of L-tripteophan and 5-HTP may include nausea, vomiting, diarrhea and headache.

   • Output forms: Tablets, capsules.
   • Recommended dosage: L-tripthophanes: 500-1000 mg 30-60 minutes before bedtime; 5-HTP: 50-100 mg 30-60 minutes before bedtime.
   • Precautions: It is not recommended to be taken with antidepressants. It can cause side effects, such as nausea, vomiting and diarrhea.

5. 4 Valerian:

   Valerian is a herbaceous plant that is traditionally used to treat insomnia and anxiety. Valerian contains compounds that have a calming effect on the nervous system, reducing anxiety and contributing to relaxation. Valerian’s reception before going to bed can help:

   • Reduce the time of falling asleep: valerian can facilitate falling asleep, especially with mild forms of insomnia.
   • Improve the quality of sleep: Valerian can contribute to deeper and more calm sleep.
   • Reduce anxiety: Valerian has a calming effect that can help reduce anxiety and stress.

   The recommended dosage of valerian is 400-900 mg of valerian root extract, taken 30-60 minutes before bedtime. Valerian is usually well tolerated, but in some cases it can cause side effects, such as headache, dizziness and stomach disorder. Valerian use with alcohol or other sedatives should be avoided.

   • Output forms: Tablets, capsules, tinctures, tea.
   • Recommended dosage: 400-900 mg of Valerian root extract 30-60 minutes before bedtime.
   • Precautions: It can cause drowsiness. Alcohol is avoided when taking valerian.

6. 5 Chamomile:

   Chamomile is a herbaceous plant, which is also traditionally used to treat insomnia and anxiety. Chamomile contains an apigenin, an antioxidant that has a calming effect on the nervous system. The reception of chamomile before going to bed can help:

   • Relax: chamomile has a calming effect that can help relax and relieve tension.
   • Reduce the time of falling asleep: chamomile can facilitate falling asleep, especially with easy forms of insomnia.
   • Improve sleep quality: chamomile can contribute to deeper and more calm sleep.

   Chamomile is usually consumed in the form of tea, but can also be taken in the form of capsules or extract. The recommended dosage of chamomile is 1-2 cups of chamomile tea or 400-1600 mg of chamomile extract, taken 30-60 minutes before bedtime. Chamomile is usually well tolerated, but in rare cases it can cause allergic reactions.

   • Output forms: Tea, tablets, capsules, extracts.
   • Recommended dosage: 1-2 cups of chamomile tea or 400-1600 mg extract of chamomile 30-60 minutes before bedtime.
   • Precautions: Rarely causes allergic reactions.

7. 6 Glycine:

   Glycine is an amino acid that plays an important role in the work of the nervous system. Glycine has a calming effect on the brain, reduces anxiety and promotes relaxation. Glycine intake can help:

   • Reduce the time of falling asleep: glycine can facilitate falling asleep, especially with sleep disturbances caused by stress or overwork.
   • Improve sleep quality: glycine can contribute to deeper and more calm sleep.
   • Improve cognitive functions: glycine can improve memory and concentration.

   The recommended dosage of glycine is 3 grams taken 30-60 minutes before bedtime. Glycine is usually well tolerated and does not cause serious side effects.

   • Output forms: Powder, tablets, capsules.
   • Recommended dosage: 3 grams 30-60 minutes before bedtime.
   • Precautions: Usually well tolerated.

8. 7 GABA (Gaba):

   GABA (gamma-aminomatic acid) is a neurotransmitter that has a braking effect on the nervous system. GABA helps to reduce nervous excitement, anxiety and promotes relaxation. Reception of the GABA before going to bed can help:

   • Reduce the time of falling asleep: GABA can facilitate falling asleep, especially with sleep disturbances caused by stress or anxiety.
   • Improve the quality of sleep: GABA can contribute to deeper and more calm sleep.
   • Reduce anxiety: GABA has a calming effect that can help reduce anxiety and stress.

   The recommended dosage of the GABA is 500-750 mg, taken 30-60 minutes before bedtime. The effectiveness of taking GABA as an additive is still being discussed, since there is a question about its penetration through a hematoencephalic barrier. Some studies show that GABA can have a positive effect on sleep and a decrease in anxiety, while other studies do not confirm these results. Side effects of the GABA can include tingling in limbs, drowsiness and nausea.

   • Output forms: Tablets, capsules, powder.
   • Recommended dosage: 500-750 mg in 30-60 minute to sleep.
   • Precautions: The effectiveness of taking the GABA as an additive is still discussed. It can cause side effects, such as tingling in the limbs, drowsiness and nausea.

Section 3: Bad for restoration of the nervous system:

9. 1 Ashwaganda:

   Ashvaganda (withania somnifera) is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress, improve cognitive functions and increase energy. Ashvaganda helps:

   • Reduce the level of cortisol: Ashvaganda has the ability to reduce the level of cortisol, stress hormone, which can negatively affect sleep, mood and immune system.
   • Improve stress resistance: Ashvaganda helps the body adapt to stressful situations, reducing a sense of anxiety and fatigue.
   • Improve cognitive functions: Ashvagand can improve memory, concentration of attention and other cognitive functions.
   • Improve the quality of sleep: Ashvagand can contribute to deeper and more calm sleep.

   The recommended dosage of Ashvaganda is 300-500 mg of the Ashvaganda root extract taken 1-2 times a day. Ashvaganda is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder, diarrhea and drowsiness. Ashvaganda should be avoided for pregnant and lactating women, as well as people with autoimmune diseases.

   • Output forms: Tablets, capsules, powder, liquid.
   • Recommended dosage: 300-500 mg of Ashvaganda root extract 1-2 times a day.
   • Precautions: It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.

10. 2 Rodiola pink:

    Rhodiola pink (Rhodiola rosea) is another adaptogenic plant that has the ability to increase stress resistance, improve cognitive functions and increase energy. Rhodiola pink helps:

    • Reduce fatigue: Rhodiola pink can reduce the feeling of fatigue and increase physical and mental performance.
    • Improve cognitive functions: Rhodiola pink can improve memory, concentration of attention and other cognitive functions.
    • Reduce anxiety: Rhodiola pink has a calming effect that can help reduce anxiety and tension.
    • Improve the mood: Rodiola pink can improve mood and reduce the symptoms of depression.

    The recommended dosage of Rodiola Pink is 200-600 mg of Rhodiola Rozova root extract, taken 1-2 times a day. Rhodiola pink is usually well tolerated, but in some cases it can cause side effects, such as insomnia, irritability and headache. The use of Rhodiola pink in the evening should be avoided, as it can have a stimulating effect.

    • Output forms: Tablets, capsules, extracts.
    • Recommended dosage: 200-600 mg extract Rhodiola Rozova Rozova 1-2 times a day.
    • Precautions: It can cause insomnia, irritability and headache. Walking should be avoided in the evening.

11. 3 L-theanine:

    L-theanine is an amino acid contained in green tea. L-theanine has a calming effect on the nervous system, reduces anxiety and promotes relaxation. L-theanine helps:

    • Reduce anxiety: L-theian has a calming effect that can help reduce anxiety and stress.
    • Improve concentration: L-theanine can improve attention concentration and cognitive functions.
    • Improving the quality of sleep: L-theanine can contribute to deeper and more calm sleep.

    The recommended dosage of the L-theanine is 100-200 mg, taken 1-3 times a day. L-theanine is usually well tolerated and does not cause serious side effects.

    • Output forms: Tablets, capsules, powder.
    • Recommended dosage: 100-200 mg 1-3 times a day.
    • Precautions: Usually well tolerated.

12. 4 B vitamins B:

    B vitamins play an important role in the work of the nervous system. They participate in the metabolism of energy, the synthesis of neurotransmitters and maintaining the health of nerve cells. B vitamins deficiency can lead to sleep disturbances, anxiety, irritability and deterioration of cognitive functions. B vitamins are especially important for athletes:

    • Vitamin B1 (TIAMIN): Participates in the metabolism of carbohydrates and maintaining the function of the nervous system.
    • Vitamin B2 (Riboflavin): Participates in the metabolism of energy and the protection of cells from oxidative stress.
    • Vitamin B3 (Niacin): Participates in the metabolism of energy and maintaining the health of the skin and nervous system.
    • Vitamin B5 (pantotenic acid): Participates in the metabolism of energy and the synthesis of hormones.
    • Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, the synthesis of neurotransmitters and maintaining the immune function.
    • Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins.
    • Vitamin B9 (folic acid): Participates in the synthesis of DNA and RNA, as well as in the formation of red blood cells.
    • Vitamin B12 (cobalamin): Participates in the synthesis of DNA and RNA, as well as in maintaining the function of the nervous system.

    The recommended dosage of group B vitamins varies depending on individual needs and deficiency. It is usually recommended to take a complex of B vitamins, containing all eight vitamins in balanced doses. It is important to consult a doctor to determine the optimal dosage of group B vitamins for you.

    • Output forms: Tablets, capsules, liquids, injections.
    • Recommended dosage: Depends on individual needs and deficiency. It is usually recommended to take a complex of B vitamins B.
    • Precautions: Some B vitamins can cause side effects at high doses. It is important to consult a doctor.

13. 5 Omega-3 fatty acids:

    Omega-3 fatty acids are indispensable fats that play an important role in the functioning of the brain and nervous system. Omega-3 fatty acids help:

    • Maintain the health of nerve cells: omega-3 fatty acids are structural components of cell membranes, including nerve cell membranes.
    • Improve cognitive functions: omega-3 fatty acids can improve memory, concentration of attention and other cognitive functions.
    • Reduce anxiety: omega-3 fatty acids have a calming effect that can help reduce anxiety and tension.
    • Improve mood: omega-3 fatty acids can improve mood and reduce the symptoms of depression.

    The main omega-3 fatty acids are EPA (eicos defendaic acid) and DHA (non-posagexaic acid). The best sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines), linseed oil and chia seeds. The recommended dosage of omega-3 fatty acids is 1-2 grams of EPA and DHA per day.

    • Output forms: Capsules, liquids, oils.
    • Recommended dosage: 1-2 grams EPA and DHA per day.
    • Precautions: They can cause stomach disorder at high doses. They can interact with anticoagulants.

Section 4: Additional factors affecting sleep and restoration of the nervous system:

14. 1 Sleep hygiene:

    Sleep hygiene is a set of practices aimed at improving the quality of sleep. These include:

    • Regular sleep schedule: go to bed and wake up at the same time every day, even on weekends.
    • Comfortable sleeping: provide darkness, silence and coolness in the bedroom.
    • Avoid caffeine and alcohol before bedtime: caffeine is a stimulant that can interfere with falling asleep. Alcohol can cause sleep disturbances in the second half of the night.
    • Avoid the use of electronic devices before bedtime: blue light emitted by electronic devices may suppress the production of melatonin.
    • Regular physical exercises: physical exercises can improve sleep quality, but they should be avoided immediately before bedtime.
    • Relaxing rituals before bedtime: accept a warm bath, read a book or listen to calm music.

15. 2 Nutrition:

    Proper nutrition plays an important role in ensuring high -quality sleep and restoration of the nervous system. Recommended:

    • A full and balanced diet: use a sufficient amount of proteins, fats and carbohydrates.
    • Regular nutrition: do not miss meals and do not overeat before bedtime.
    • The use of products rich in magnesium, potassium and calcium: these minerals are important for the work of the nervous system and muscle relaxation.
    • Limiting the use of sugar and processed products: these products can cause fluctuations in blood sugar, which can lead to sleep disturbances.

16. 3 Stress management:

    Stress is one of the main causes of sleep disturbance and nervous exhaustion. It is important to learn how to effectively manage stress using various techniques, such as:

    • Meditation: Meditation helps to calm the mind and reduce the level of stress.
    • Respiratory exercises: deep breathing can help relax and relieve tension.
    • Yoga: Yoga combines physical exercises, breathing techniques and meditation.
    • Natural walks: nature walks can help reduce stress and improve mood.
    • Communication with loved ones: the support of loved ones can help cope with stress.

17. 4 Consultation with a specialist:

    If you experience chronic problems with sleep or nervous exhaustion, it is important to seek advice to a doctor or sleep specialist. They can help determine the cause of your problems and develop an individual treatment plan.

Section 5: Final considerations and recommendations:

18. 1 Individual approach:

    It is important to remember that each organism is unique, and what works for one person may not work for another. It is necessary to experiment with various dietary supplements and strategies in order to find what is best suited to you.

19. 2 Quality of dietary supplements:

    When choosing dietary supplements, it is important to pay attention to their quality. Choose products from well -known and reliable manufacturers that undergo independent laboratory tests.

20. 3 Consultation with a doctor:

    Before taking any dietary supplements, it is important to consult a doctor, especially if you have any chronic diseases or take other medicines.

21. 4 Complex approach:

    Bades can be a useful addition to a healthy lifestyle, but they are not a panacea. To achieve the optimal result, it is necessary to combine the use of dietary supplements with proper nutrition, sleep hygiene, stress control and regular physical exercises.