TOP Dads to improve sleep

Top Badov to improve sleep: Full review

Chapter 1: Understanding sleep and sleep problems

Sleep is a fundamental physiological need, as important as food, water and air. He plays a key role in physical and mental health, affecting mood, cognitive functions, immune system and general well -being. The lack of sleep, or inshapponia, can lead to serious consequences, including increased risk of chronic diseases, reduced productivity, impairment of concentration and increased susceptibility to stress.

1.1 of the phase of sleep:

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

• Slow sleep (nrem): This phase is divided into three stages (N1, N2, N3). Stage N3, also known as a deep dream, is the most restorative and important for physical recovery. During slow sleep, a decrease in the frequency of heart contractions and breathing occurs, the muscles relax, and the body restores energy.
• Fast sleep (rem): This phase is characterized by quick movements of the eyes, increased brain activity and muscle relaxation. REM-SN is important for the consolidation of memory, training and emotional regulation. Dreams most often occur in this phase.

Violation of the structure of sleep, reducing deep sleep or remnes can lead to various problems with sleep and deterioration of the general state of health.

1.2 Causes of sleep problems:

The causes of insessonia can be diverse and often interconnected. The most common factors include:

• Stress and anxiety: An increased level of stress and anxiety caused by work, personal problems or other factors can lead to difficulties with falling asleep and maintenance of sleep.
• Incorrect sleep mode: The irregular time of falling asleep and awakening, interchangeable work, flights through time zones (jetlag) can violate the natural circadian rhythm of the body, making it difficult to fall asleep and leading to insomnia.
• Bad habits of sleep: The use of caffeine or alcohol before bedtime, the use of electronic devices in bed, uncomfortable sleep conditions (noise, light, inappropriate temperature) can negatively affect the quality of sleep.
• Medical conditions: Chronic diseases, such as arthritis, asthma, heart failure, restless legs syndrome, apnea in a dream, as well as mental disorders (depression, anxiety disorders) can cause or aggravate sleep problems.
• Medication: Some drugs, such as antidepressants, beta-blockers, corticosteroids, can have a negative effect on sleep.
• Age changes: With age, the structure of sleep changes, the amount of deep sleep decreases and the number of awakening increases at night.
• Diet: Unstable nutrition, a deficiency of certain vitamins and minerals, the use of heavy foods before bedtime can affect the quality of sleep.

1.3 Symptoms of sleep problems:

Symptoms of Inssonia can vary depending on the severity and duration of the disorder. The most common features include:

• Difficulties with falling asleep: It takes more than 30 minutes to fall asleep.
• Frequent night awakening: Awakening during the night is hard to fall asleep again.
• Early awakening: Awakening is too early in the morning and the inability to fall asleep again.
• Feeling fatigue after sleep: The feeling of lowness and fatigue after night sleep.
• Daytime drowsiness: Excessive drowsiness during the day, leading to a decrease in concentration and productivity.
• Irritability and bad mood: Insomnia can cause irritability, anxiety and depressed mood.
• Difficulties with concentration and memory: The lack of sleep can negatively affect cognitive functions, making it difficult to concentrate attention and memorization of information.
• Headaches: Frequent headaches can be associated with a lack of sleep.
• Increased susceptibility to stress: The lack of sleep reduces stress resistance and increases the risk of anxiety disorders.

Chapter 2: Bad to improve sleep: review and action mechanisms

Bades (biologically active additives) can be a useful addition to the strategy for improving sleep, especially with mild and moderate disorders. It is important to understand that dietary supplements are not a replacement for a healthy lifestyle and medical treatment, and before their use it is necessary to consult a doctor.

2.1 Melatonin:

Melatonin is a hormone produced by the pineal gland in the brain. He plays a key role in the regulation of circadian rhythm, controlling the sleeping cycle. The production of melatonin increases in the dark and decreases when the light is exposed, which helps the body determine the time of day and prepare for sleep.

• The mechanism of action: Melatonin is associated with Melatonin receptors (MT1 and MT2) in the brain, reducing nervous activity and causing a feeling of drowsiness. It can also have an antioxidant and anti -inflammatory effect.
• Indications: Melatonin is effective in the treatment of insomnia caused by a violation of circadian rhythm, for example, with replaceable work, Jetlag or in people with a delay in the phase of sleep. It can also help improve the quality of sleep in older people in whom the production of melatonin is reduced with age.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime and gradually increase the dose, if necessary. The maximum dose is usually 5 mg.
• Side effects: Melatonin is usually well tolerated, but in rare cases it can cause headaches, dizziness, drowsiness, nausea and irritability.
• Precautions: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. It can interact with some drugs, so before its use it is necessary to consult a doctor.

2.2 Magnesium:

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. It plays a role in the regulation of the nervous system, muscle function and blood pressure. Magnesium deficiency can lead to anxiety, irritability and sleep problems.

• The mechanism of action: Magnesium helps to relax muscles, reduce nervous excitement and stabilize the mood, contributing to falling asleep and improving the quality of sleep. It can also increase the production of melatonin.
• Indications: Magnesium is useful in the treatment of insomnia caused by stress, anxiety, muscle tension or restless legs syndrome. It can also help improve sleep in people with a deficiency of magnesium.
• Dosage: The recommended dose of magnesium to improve sleep is 200-400 mg 1-2 hours before bedtime. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate is usually well tolerated and easily absorbed.
• Side effects: High doses of magnesium can cause diarrhea, nausea and cramps in the abdomen.
• Precautions: Magnesium can interact with some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium.

2.3 Valerian:

Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety. It contains various compounds that have a soothing and sleeping pill.

• The mechanism of action: Valerian increases the level of gamma-aminomatic acid (GABA) in the brain. GABA is a neurotransmitter that reduces nervous activity and promotes relaxation. Valerian can also contact GABA receptors, enhancing its action.
• Indications: Valerian is effective in the treatment of mild and moderate insomnia, especially caused by stress and anxiety. It can also help reduce the time of falling asleep and improve sleep quality.
• Dosage: The recommended dose of valerian is 400-900 mg of the root extract 30-60 minutes before bedtime.
• Side effects: Valerian is usually well tolerated, but in rare cases it can cause headaches, dizziness, stomach disorder and drowsiness in the morning.
• Precautions: Valerian is not recommended for pregnant and nursing women, as well as children. It can interact with some drugs such as sedatives and antidepressants. Valerian should not be consumed with alcohol.

2.4 Chamomile:

Chamomile is a medicinal plant that is widely used as a soothing and sleeping pills. It contains an apigenin, an antioxidant that has a relaxing effect.

• The mechanism of action: Apigenin is associated with the receptors of benzodiazepines in the brain, having a calming and sleeping pill. Chamomile can also reduce the level of cortisol, stress hormone.
• Indications: Chamomile is effective in the treatment of mild insomnia, anxiety and stress. It can also help improve sleep quality and reduce falling 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 30-60 minutes before bedtime).
• Side effects: Chamomile is usually well tolerated, but in rare cases it can cause allergic reactions, especially in people with allergies to ambrosia.
• Precautions: Chamomile is not recommended for pregnant and nursing women, as well as people with allergies to plants of the Astrov family.

2.5 L-theanine:

L-theanine is an amino acid that is contained in tea leaves. It 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, reducing nervous excitement and improving mood. It can also increase alpha wave activity in the brain, which contributes to relaxation.
• Indications: L-theanine is useful in the treatment of anxiety, stress and problems with falling asleep. It can help improve the quality of sleep without causing daytime drowsiness.
• Dosage: The recommended dose of L-theanine is 100-200 mg for 30-60 minutes before bedtime.
• Side effects: L-theanine is usually well tolerated, but in rare cases it can cause headaches and stomach disorder.
• Precautions: L-theanine can interact with some drugs such as antihypertensive drugs.

2.6 5-HTP:

5-HTP (5-hydroxyryptophan) is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays a key role in the regulation of mood, sleep and appetite.

• The mechanism of action: 5-HTP increases the level of serotonin in the brain, which helps to relax, improve mood and fall asleep. Serotonin is also the predecessor of melatonin.
• Indications: 5-HTP is effective in the treatment of depression, anxiety and insomnia. It can help improve sleep quality and reduce falling asleep.
• Dosage: The recommended dose of 5-HTP is 50-100 mg for 30-60 minutes before bedtime.
• Side effects: 5-HTP can cause nausea, vomiting, diarrhea and headaches.
• Precautions: 5-HTP is not recommended for pregnant and lactating women, as well as people who take antidepressants. It can interact with some drugs such as sedatives and antipsychotic drugs. It is important to start with a low dose and gradually increase it in order to avoid side effects. Symptoms of serotonin syndrome (agitation, hallucinations, rapid palpitations, fever increase) require immediate medical care.

2.7 glycine:

Glycine is an amino acid that plays a role in the regulation of the nervous system and muscle function.

• The mechanism of action: Glycine reduces nervous excitement and promotes relaxation, improving the quality of sleep. It can also reduce body temperature, which contributes to falling asleep.
• Indications: Glycine is useful in the treatment of insomnia and improving the quality of sleep. It can also help reduce daily drowsiness and improve cognitive functions.
• Dosage: The recommended dose of glycine is 3 grams 30-60 minutes before bedtime.
• Side effects: Glycine is usually well tolerated, but in rare cases it can cause nausea and disorder of the stomach.
• Precautions: Glycine can interact with some drugs.

2.8 Triptofan:

Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin.

• The mechanism of action: Tryptophan increases the level of serotonin and melatonin in the brain, contributing to relaxation, improvement and falling asleep.
• Indications: Tryptophan is effective in the treatment of depression, anxiety and insomnia. It can help improve sleep quality and reduce falling asleep.
• Dosage: The recommended dose of tripophanes is 500-1000 mg for 30-60 minutes before bedtime.
• Side effects: Tryptophan can cause nausea, vomiting, diarrhea and drowsiness in the morning.
• Precautions: Triptofan is not recommended for pregnant and lactating women, as well as people who take antidepressants. It can interact with some drugs. The use of tryptophan along with alcohol should be avoided.

2.9 Gaba (Gaba):

Gama (gamma-aminomatic acid) is a neurotransmitter that reduces the activity of the nervous system, contributing to relaxation and sleep.

• The mechanism of action: The margin is associated with the receptors of the dime in the brain, reducing nervous excitement and causing a soothing effect.
• Indications: The margin can be useful for insomnia caused by anxiety, stress and hyperactivity.
• Dosage: The usually recommended dose is 500-750 mg for 30-60 minutes before bedtime.
• Side effects: The dormant can cause drowsiness, tingling in the limbs and shortness of breath.
• Precautions: The margin is not recommended for pregnant and nursing women, as well as people taking sedatives.

2.10 Passiflora:

Passiflora is a medicinal plant that is traditionally used to treat anxiety and insomnia.

• The mechanism of action: It is assumed that the passiflora increases the level of the margin in the brain, having a calming effect.
• Indications: Passiflora is effective in the treatment of anxiety, stress and insomnia.
• Dosage: The recommended dose is 300-400 mg of passiflora extract 30-60 minutes before bedtime.
• Side effects: Passiflora can cause drowsiness, dizziness and stomach disorder.
• Precautions: Passiflora is not recommended for pregnant and nursing women, as well as people taking sedatives.

Chapter 3: Complex Sleep additives

On the market there are many complex sleeping additives that contain a combination of several ingredients, such as melatonin, magnesium, valerian, chamomile, L-theanine and others. These additives can be more effective than individual ingredients, thanks to the synergistic effect.

3.1 Advantages of complex additives:

• Synergic effect: The combination of several ingredients can have a more pronounced sleeping pill and calming effect than individual ingredients.
• Complex approach: Complex additives affect various mechanisms that regulate sleep, such as circus rhythm, nervous system and muscle function.
• Convenience: It is convenient to take one supplement instead of several separate ingredients.

3.2 selection of a complex additive:

When choosing a comprehensive additive for sleep, the following factors should be taken into account:

• Composition: Pay attention to the composition of the additive and make sure that it contains the ingredients that, as proved, are effective in the treatment of insomnia.
• Dosage: Make sure that the dosage of each ingredient is sufficient to achieve the desired effect.
• Quality: Choose additives from reliable manufacturers who adhere to quality standards and test their products.
• Reviews: Read the reviews of other users to learn about their experience of using the additives.
• Consultation with a doctor: Consult a doctor before taking a comprehensive additive, especially if you have any medical conditions or you take medications.

3.3 Examples of complex additives:

On the market there are many complex sleeping additives that differ in composition and dosage. Some popular examples include:

• Driftwell: Contains magnesium, L-theanine, triptophanes and melatonin.
• I’m Sleep: Contains magnesium, vitamin B6, L-theanine, GABA and melatonin.
• Luna: Contains valerian, chamomile, passiflora, lemon balm and L-theanine.

Chapter 4: Tips for improving sleep besides dietary supplements

Bades can be a useful addition to the strategy for improving sleep, but they are not a panacea. It is also important to adhere to a healthy lifestyle and observe the rules of sleep hygiene.

4.1 Sleep hygiene:

Sleep hygiene is a complex of rules that help improve sleep quality and prevent insomnia.

• Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help establish a stable circadian rhythm.
• Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom. Use dense curtains, bears or white noise to block noise and light. Support the temperature in the bedroom at the level of 18-20 degrees Celsius.
• Use a convenient mattress and pillow: Make sure your mattress and pillow provide sufficient support and comfort.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can interfere with falling asleep and worsen the quality of sleep. Do not use caffeine after lunch and avoid alcohol a few hours before bedtime.
• Do not eat heavy food before bedtime: Heavy food can cause stomach disorder and interfere with falling asleep. A light snack, such as a banana or a cup of warm milk, can help fall asleep.
• Play sports regularly: Regular physical exercises can improve sleep quality, but do not play sports immediately before bedtime. It is best to play sports in the morning.
• Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin and interfere with falling asleep. Do not use smartphones, tablets and computers 1-2 hours before bedtime.
• Take a warm bath or shower before bedtime: A warm bath or shower can help relax the muscles and prepare for sleep.
• Engage in relaxing techniques: Meditation, yoga, breathing exercises and progressive muscle relaxation can help reduce stress and improve sleep quality.

4.2 Cognitive-behavioral therapy (KPT):

KPT is a type of psychotherapy that is effective in treating insomnia. KPT helps to change the negative thoughts and behavior associated with sleep, and develop healthy habits of sleep.

• KPT components:
  • Sleep hygiene training: Learning the rules of sleep hygiene.
  • Control of incentives: Using the bed only for sleep and sex.
  • Restriction of time in bed: Reducing the time spent in bed to increase drowsiness.
  • Cognitive therapy: Changing negative thoughts and beliefs about sleep.
  • Relaxation techniques: The use of relaxation techniques to reduce stress and anxiety.

4.3 Other methods of improving sleep:

• Aromatherapy: The use of essential oils, such as lavender, chamomile and sandalwood, can help relax and fall asleep.
• Acupuncture: Acupuncture can help improve sleep quality and reduce insomnia.
• Massage: Massage can help relax muscles and reduce stress, contributing to falling asleep.

Chapter 5: Precautions and contraindications when taking dietary supplements for sleeping

Before taking any dietary supplement to improve sleep, you need to consult a doctor, especially if you have any medical conditions or you take medications.

5.1 General precautions:

• Pregnancy and breastfeeding: Most dietary supplements are not recommended for pregnant and lactating women.
• Children: Most sleep dietary supplements are not recommended for children.
• Medical conditions: People with certain medical conditions, such as autoimmune diseases, liver diseases or kidneys, should consult a doctor before taking dietary supplements for sleeping.
• Medicinal interactions: Sleep dietary supplements can interact with some drugs. Be sure to inform your doctor about all the drugs and additives that you take.
• Side effects: Sleep dietary supplements can cause side effects, such as headaches, dizziness, nausea and drowsiness in the morning. If you experience any side effects, stop taking the additive and consult a doctor.
• Do not exceed the recommended dose: Exceeding the recommended dose of dietary supplements for sleeping can increase the risk of side effects.
• Do not use dietary supplements for a long time: Long -term use of dietary supplements for sleep can lead to dependence.
• Buy dietary supplements only from reliable suppliers: Make sure that the dietary supplements you buy are tested for quality and safety.

5.2 Special contraindications:

• Allergies: Do not take dietary supplements if you are allergic to any of their ingredients.
• Sedatives: Do not take dietary supplements for sleeping with sedative drugs, such as benzodiazepines, without consulting a doctor.
• Alcohol: Do not drink alcohol with dietary supplements for sleeping.

Chapter 6: Conclusion: an individual approach to improving sleep

Improving sleep is an individual process that requires an integrated approach. Bades can be a useful addition to the strategy for improving sleep, but they are not a panacea. It is also important to adhere to a healthy lifestyle, observe the rules of sleep hygiene and, if necessary, seek professional help. Before taking any dietary supplement to improve sleep, you need to consult a doctor to make sure that they are safe for you and do not interact with the medicines that you take. With the right approach, you can improve the quality of your sleep and improve your overall well -being.