Bad for deep sleep: review of the best

Chapter 1: Understanding a deep sleep and its importance

A deep dream, also known as a slow-wave sleep (MVS), is the third phase of non-heart sleep and is critical for physical and mental recovery. During this phase, the brain generates slow, highly amplitude delta waves, which leads to a decrease in heart rhythm, breathing and arterial pressure. It is in deep sleep that the greatest tissue regeneration, energy restoration and strengthening the immune system occurs. In addition, deep sleep plays a key role in the consolidation of memory, especially declarative memory (facts and events).

Physiological processes during deep sleep:

Restoration of fabrics: Deep sleep is a period of intensive tissue restoration. A growth hormone is released, which stimulates the growth and regeneration of cells, muscles and bones. This is especially important for athletes and people involved in physical labor.
Energy restoration: During deep sleep, the body switches to a state of metabolic economy, allowing energy reserves to recover. Glucose accumulates in glycogen depot, providing fuel for the next day.
Strengthening the immune system: Studies have shown that deep sleep is associated with increased immune function. During this phase, the production of cytokines, proteins that help fight infections and inflammations increases.
Hormone regulation: A deep dream affects the production of various hormones, including cortisol (stress hormone), melatonin (sleep hormone) and ghrelin and leptin (hormones that regulate appetite). Violation of deep sleep can lead to hormonal imbalance affecting mood, metabolism and general health.

Cognitive functions and deep sleep:

Memory consolidation: A deep dream plays a vital role in the consolidation of declarative memory, allowing us to remember facts and events. During this phase, the brain processes the information received throughout the day, and transfers it from short -term to long -term memory.
Improving cognitive functions: A sufficient amount of deep sleep is associated with the improvement of cognitive functions, such as attention, concentration and decision -making. The disadvantage of deep sleep can lead to a decrease in cognitive abilities, problems with the concentration and worsening of memory.
Cleaning of the brain: Deep sleep helps to cleanse the brain of toxins and waste that accumulates during the day. This process, known as a glimpatic system, helps maintain brain health and prevents neurodegenerative diseases.

Factors affecting deep sleep:

Age: With age, the amount of deep sleep, as a rule, decreases.
Stress: A high level of stress can disrupt sleep and reduce the amount of deep sleep.
Inal meals: The use of a large amount of caffeine or alcohol before bedtime can negatively affect sleep.
Lack of physical activity: Regular physical exercises can improve sleep quality, but you should not play sports just before bedtime.
Incorrect sleep mode: The irregular sleep mode can disrupt circus rhythms and reduce the amount of deep sleep.
Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome and chronic pain, can disrupt sleep and reduce the amount of deep sleep.
Medicines: Some drugs can affect sleep.

Determination of deep sleep deficiency:

Symptoms of deep sleep deficiency may include:

A feeling of fatigue and breakdown after awakening.
Problems with concentration and memory.
Irritability and mood swings.
Reducing immunity and frequent diseases.
Increased appetite and craving for unhealthy foods.
Slow reaction time.

Chapter 2: Bades to improve deep sleep: an overview of the ingredients

There are many biologically active additives (dietary supplements) that claim to improve deep sleep. It is important to understand that the effectiveness of these additives can vary from person to person, and before taking any new additive, it is recommended to consult a doctor.

The main ingredients of dietary supplements for deep sleep:

Melatonin: Melatonin is a hormone produced by the pineal gland that regulates the cycle of sleep and wakefulness. Melatonin additives can help reduce falling asleep, improve sleep quality and increase the total sleep time. The dosage is usually from 0.5 to 5 mg before bedtime. It is important to start with a minimum dose and gradually increase it if necessary. Side effects can include headache, dizziness and drowsiness during the day.
Magnesium: Magnesium is an important mineral that is involved in many processes in the body, including sleep regulation. Magnesium helps to relax the muscles, calm the nervous system and reduce anxiety, which can help improve sleep quality. There are several forms of magnesium, including magnesium glycinate, magnesium citrate and magnesium tronate. Magnesium glycinate is usually considered the most well -tolerated form, which is less likely to cause stomach disorder. The recommended dosage is usually from 200 to 400 mg before bedtime.
L-theanine: L -theanine is an amino acid contained in tea leaves that has a calming effect on the brain. L-theanine can help reduce anxiety, improve relaxation and contribute to a deeper and more calm sleep. The dosage is usually from 100 to 200 mg before bedtime.
Valerian: Valerian is a grass that is traditionally used to treat insomnia and anxiety. Valerian can help reduce falling asleep, improve sleep quality and reduce the amount of awakening at night. The dosage usually ranges from 400 to 900 mg of valerian root extract before bedtime. Valerian can cause drowsiness, so it is important to avoid its use with alcohol or other sedatives.
Chamomile: Chamomile is grass with a mild soothing effect. Chamomile can help relax, reduce anxiety and improve sleep quality. Chamomile is available in the form of tea, extracts and capsules. The dosage is usually from 400 to 1600 mg of chamomile extract before bedtime or a cup of chamomile tea.
Gaba (Gaba): A gam (gamma-aminomatic acid) is a neurotransmitter that helps to calm the nervous system and reduce anxiety. The additives of a margin can help improve sleep quality and reduce the time of falling asleep. However, the effectiveness of the oral administration of the margin remains the subject of discussions, since it can poorly penetrate through the hematoencephalic barrier. The dosage is usually from 500 to 750 mg before bedtime.
5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid, which is the predecessor of serotonin, a neurotransmitter who plays a role in regulating mood and sleep. 5-HTP can help increase the production of serotonin, which can lead to improvement of sleep quality and reduce anxiety. The dosage is usually from 50 to 100 mg before bedtime. 5-HTP can cause side effects, such as nausea and stomach disorder.
Triptofan: Triptofan is an amino acid that is also a precursor of serotonin. Triptophanes are contained in various foods, such as turkey, nuts and seeds. Triptophane additives can help increase serotonin production and improve sleep quality. The dosage is usually from 500 to 1000 mg before bedtime.
Passiflora: Passiflora is a grass that is traditionally used to treat anxiety and insomnia. Passiflora can help reduce anxiety, improve relaxation and contribute to deeper and more calm sleep. The dosage is usually from 300 to 450 mg of passiflora extract before going to bed.
L-glycin: L -glycin is an amino acid that can improve sleep quality, reduce fatigue and improve cognitive functions. Studies have shown that L-glycin can help reduce the time of falling asleep and increase the time spent in a deep dream. The dosage is usually from 1 to 3 grams before bedtime.

Combinations of ingredients:

Many dietary supplements for sleep contain combinations of various ingredients to enhance their effect. For example, a combination of melatonin and magnesium can be more effective than taking each ingredient separately. It is important to carefully study the composition of dietary supplements and take into account potential interactions between various ingredients.

Quality and safety dietary supplements:

It is important to choose a dietary supplement from reliable manufacturers who test their products for cleanliness and efficiency. The sanitary supervision of the quality of food and medicines (FDA) does not regulate the dietary supplement as strictly as medicines, so it is important to be attentive when choosing a product. Look for products that were tested by the third party to make sure their quality and safety.

Side effects and interactions:

Before taking any new additive, you need to consult a doctor, especially if you have any medical conditions or you take any medication. Some dietary supplements can cause side effects, such as drowsiness, headache and stomach disorder. In addition, some dietary supplements can interact with medicines, so it is important to inform your doctor about all the additives that you accept.

Chapter 3: Review of specific dietary supplements for deep sleep (with brands, where possible, as an example, not as an advertisement)

This chapter will present examples of specific dietary supplements for deep sleep, available in the market. The brand indication is given only to illustrate existing products and is not advertising. It is important to conduct your own research and consult a doctor before making any decision.

Examples of dietary supplements with melatonin:

Natrol Melatonin: Offers various dosages of melatonin, as well as options with slow release.
Nature Made Melatonin: A widely accessible version of melatonin from a well -known manufacturer.
Sundown Naturals Melatonin: Another popular option, often available in various forms (tablets, chewing sweets).

Examples of dietary supplements with magnesium:

Natural Vitality Calm: Magnesium of citrate, which dissolves in water and has a calming effect.
Doctor’s Best High Absorption Magnesium Glycinate: Contains magnesium glycinate, which is considered a well -absorbed form of magnesium.
Life Extension Neuro-Mag Magnesium L-Threonate: Contains magnesium tronate, which is claimed to improve cognitive functions.

Examples of dietary supplement with L-theanine:

Suntheanine: Contains the patented form of the L-theanine, which is claimed, has high bioavailability.
Now Foods L-Theanine: L-theanine from a well-known manufacturer of food additives.

Examples of dietary supplements with Valerian:

Nature’s Way Valerian Root: Contains valerian root extract.
Gaia Herbs Valerian Root: Liquid root extract of valerian.

Examples of dietary supplement with chamomile:

Traditional Medicinals Organic Chamomile Tea: Chamomile tea from a well -known manufacturer of herbal teas.
Nature’s Answer Chamomile Flower: Chamomile flowers extract.

Examples of complex dietary supplements for sleeping (with a combination of ingredients):

Olly Sleep: Contains melatonin, l-theanine and chamomile.
Zhou Nutrition Sleep Max: Contains melatonin, magnesium, L-theanine, valerian and other ingredients.
Hum Nutrition Beauty Zzz: Contains melatonin and vitamin B6.

Important factors when choosing dietary supplements:

Ingredients: Carefully study the list of ingredients and make sure that it contains ingredients that, as you know, improve sleep.
Dosage: Make sure that the dosage of each ingredient is within the recommended limits.
Quality: Choose a dietary supplement from reliable manufacturers who test their products for cleanliness and efficiency.
Reviews: Read the reviews of other users to find out about their experience using dietary supplements.
Price: Compare the prices of various dietary supplements to find the best option for the ratio of price and quality.
Composition: Make sure that there are no unnecessary additives, dyes and flavors in the composition.

Chapter 4: Alternative approaches to improving deep sleep without dietary supplements

In addition to dietary supplements, there are many other approaches to an improvement in deep sleep that are not related to reception of additives. These approaches are often safer and stable in the long run.

Sleep hygiene:

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

Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate circus rhythms and improves sleep quality.
Dark, quiet and cool bedroom: Create optimal sleep conditions in the bedroom. Make sure that the room is dark, quiet and cool. Use dense curtains, bears or white noise generator, if necessary. The optimum temperature in the bedroom is about 18-20 degrees Celsius.
Regular physical exercises: Regular physical exercises can improve sleep quality, but you should not play sports just before bedtime. The best time for training is morning or day.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of caffeine and alcohol a few hours before bedtime.
Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin and difficult to fall asleep. Limit the use of electronic devices an hour before bedtime.
Relaxing ritual before bedtime: Create a relaxing ritual before bedtime to prepare the body for sleep. This may include reading a book, taking a warm bath or listening to soothing music.
Convenient mattress and pillow: Make sure your mattress and pillow provide sufficient support and comfort.

Stress management:

Stress can disrupt sleep and reduce the amount of deep sleep. Stress management practices can help improve sleep quality.

Meditation and awareness: Meditation and awareness can help reduce stress, anxiety and improve relaxation.
Yoga: Yoga is a physical and mental practice that can help reduce stress, improve relaxation and improve sleep quality.
Respiratory exercises: Respiratory exercises can help calm the nervous system and reduce the alarm.
Natural walks: Entry walks can help reduce stress and improve mood.
Diary maintenance: Keeping a diary can help process emotions and reduce stress.
Therapy: If you experience severe stress or anxiety, seek help from the therapist.

Diet and food:

Diet and nutrition can also affect the quality of sleep.

Healthy nutrition: Adhere to a healthy diet rich in fruits, vegetables and whole grains.
Avoid heavy food before bedtime: Avoid eating heavy foods before bedtime, as this can break the dream.
Regular nutrition: Eat regularly to maintain a stable blood sugar.
Adequate moisture: Drink enough water during the day, but avoid drinking a lot of liquids before bedtime to avoid frequent trips to the toilet at night.
Refresh products: Some products contain nutrients that can contribute to sleep, such as almonds, cherries and kiwi.

State therapy:

Light therapy can help regulate circadian rhythms and improve sleep quality. Use bright light in the morning and avoid bright light in the evening.

Biological feedback:

Biological feedback is a technique that allows you to learn how to control certain physiological processes, such as heart rhythm and brain waves. Biological feedback can help improve sleep quality.

Chapter 5: When you should see a doctor

If you have problems with sleep that do not improve with the help of sleep hygiene and other non -drug approaches, you should consult a doctor. The doctor can conduct an examination to identify any basic medical conditions that can contribute to sleep problems.

Signs when you should consult a doctor:

Chronic insomnia: If you experience difficulties with falling asleep or maintaining sleep for three or more nights per week for three or more months.
Strong drowsiness during the day: If you feel strong drowsiness during the day, despite a sufficient amount of sleep at night.
Snoring and pauses in breathing in a dream: If you snore loudly and you have pauses in breathing in a dream.
Restless legs syndrome: If you experience discomfort in the legs that make you move them, especially at night.
Inexplicable awakening at night: If you often wake up at night for no apparent reason.
Dawn or nightmares: If you walk in a dream or experience frequent nightmares.
Slide problems that affect your daily life: If sleep problems affect your work, study or relationship.

Diagnosis of sleep problems:

The doctor can use various methods to diagnose problems with sleep, including:

Medical examination and medical history: The doctor will conduct a medical examination and ask about your medical history to identify any basic medical conditions that can contribute to sleep problems.
Sleep diary: The doctor may ask you to keep sleep diary to track your sleep mode, sleep duration and sleep quality.
Polisonography (PSG): Polysonography is a study of sleep, which is carried out in the sleep laboratory. PSG measures various parameters during sleep, such as brain waves, heart rhythm, breathing and eye movements.
Activation: Actigraphy is a sleep monitoring method using a small device that is worn on the wrist. Actography can be used to track sleep mode and sleep duration.

Sliding problems treatment:

Treatment of sleep problems depends on the main cause of the problem. Treatment may include:

Cognitive-behavioral therapy for insomnia (KPT): KPT B is a form of psychotherapy that helps people change their thoughts and behavior that contribute to insomnia.
Medicines: The doctor may prescribe medications for the treatment of insomnia, such as sleeping pills or antidepressants.
Treatment of basic medical conditions: If sleep problems are caused by the main medical condition, the doctor will prescribe the treatment of this condition.

It is important to remember:

Slone problems are a common phenomenon that can affect your health and well -being. If you have problems with sleep, do not hesitate to seek help from a doctor. With the right treatment, you can improve your sleep and improve your life.

Chapter 6: Research and scientific evidence of dietary supplements for deep sleep

The effectiveness of dietary supplements for deep sleep is the subject of ongoing research. It is important to critically evaluate scientific data and understand that research results can vary.

Melatonin:

Melatonin is one of the most studied dietary supplements for sleeping. Many studies have shown that melatonin can help reduce the time of falling asleep and improve sleep quality, especially in people with disturbed circadian rhythms, such as travelers or people working in shifts. However, melatonin can be less effective for people with chronic insomnia, not related to circus rhythms.

Magnesium:

Some studies have shown that magnesium can help improve sleep quality and reduce insomnia symptoms. Magnesium can help relax muscles and calm the nervous system, which can help improve sleep. However, additional studies are needed to confirm these results.

L-theanine:

Studies have shown that L-theanine can help reduce anxiety and improve relaxation, which can contribute to deeper and more calm sleep. L-theanine can increase alpha waves in the brain that are associated with relaxation.

Valerian:

Some studies have shown that valerian can help reduce falling asleep and improve sleep quality. However, the results of valerian studies are contradictory, and additional studies are needed to confirm its effectiveness.

Chamomile:

Some studies have shown that chamomile can help relax and improve sleep quality. Chamomile contains an apigenin, an antioxidant that can be associated with the receptors in the brain that contribute to relaxation and sleep.

Gaba (Gaba):

Although the dime is a neurotransmitter who plays a role in the regulation of sleep, the study has shown that the oral intake of the family may not have a significant impact on sleep, since it can poorly penetrate the hematoencephalic barrier.

5-HTP (5-hydroxyryptophan):

Studies have shown that 5-HTP can help increase the production of serotonin, which can lead to improving sleep quality and a decrease in anxiety. However, 5-HTP can cause side effects, such as nausea and stomach disorder.

It is important to remember:

Scientific data on the effectiveness of dietary supplements for sleep can vary.
Additional studies are needed to confirm the effectiveness of many dietary supplements for sleeping.
The effectiveness of dietary supplements can vary from person to person.
Before taking any new additive, you need to consult a doctor.

Chapter 7: Safety and potential risks of using dietary supplements for deep sleep

The use of dietary supplements for deep sleep can be associated with some risks and side effects. It is important to understand these risks and take precautions to minimize them.

Side effects:

Some dietary supplements for sleep can cause side effects, such as:

Drowsiness during the day: Melatonin, valerian and other sedative dietary supplements can cause drowsiness during the day.
Headache: Melatonin and other dietary supplements can cause headache.
Dizziness: Melatonin and other dietary supplements can cause dizziness.
Indigestion: Magnesium, 5-HTP and other dietary supplements can cause stomach disorder, nausea, diarrhea or constipation.
Interaction with drugs: Some dietary supplements can interact with the medicines that you take.

Risks:

In addition to side effects, the use of dietary supplements can be associated with some risks:

Lack of regulation: Bad is not adjusted as strictly as medicines, so the quality and safety of dietary supplements can vary.
Inaccurate labels: Bad labels can be inaccurate, and the product may contain more or less ingredients than indicated on the label.
Interaction with other additives: Bad can interact with other additives that you accept.
Masking the main medical conditions: The use of dietary supplements to treat sleep problems can disguise the main medical conditions that contribute to sleep problems.
Addiction: Some dietary supplements, such as sleeping pills, can cause addiction.

Precautions:

To minimize the risks associated with the use of dietary supplements, take the following precautions:

Consult a doctor: Before taking any new additive, you need to consult a doctor, especially if you have any medical conditions or you take any medication.
Choose reliable brands: Choose a dietary supplement from reliable manufacturers who test their products for cleanliness and efficiency.
Follow the dosage instructions: Do not exceed the recommended dosage.
Be attentive to side effects: If you have any side effects, stop using the additive and consult a doctor.
Avoid using dietary supplements for sleeping for a long time: The use of dietary supplements for sleeping for a long time can lead to addiction to other problems.
Tell your doctor about all the additives that you accept: This will help your doctor avoid potential drug interactions.
Consult a doctor if sleep problems do not improve: If sleep problems do not improve with dietary supplements, consult a doctor to exclude any basic medical conditions.

Chapter 8: Future Dietary Dad research

Studies of dietary supplement for deep sleep continue, and in the future you can expect new discoveries and developments.

Areas requiring further research:

The influence of various dosages and forms of dietary supplements on deep sleep.
Combined action of various dietary supplements for sleeping.
Long -term safety and the efficiency of using dietary supplements for sleep.
The influence of dietary supplements for sleep on specific population groups, such as elderly people, pregnant women and people with certain medical conditions.
The use of technologies for monitoring and improving sleep, such as wearable devices and sleeping applications.
Development of new dietary supplements with improved efficiency and safety.
The study of genetic factors affecting sleep and reaction to sleep dietary supplements.
The study of the role of the intestinal microbioma in the regulation of sleep and the effectiveness of dietary supplements for sleep.
The development of personalized approaches to the treatment of insomnia, taking into account the individual needs and characteristics of each person.

New trends:

The growing interest in natural and herbal remedies to improve sleep.
Technology development for monitoring and improving sleep.
A deeper understanding of the mechanisms of sleep regulation and the role of various factors in the development of insomnia.
The emergence of new dietary supplements for sleep with unique action mechanisms.

Future research will probably be focused on the development of more effective and safe dietary supplements for sleeping, as well as on the development of personalized approaches to the treatment of insomnia, taking into account individual needs and the features of each person.

Chapter 9: Examples of diets and products that contribute to deep sleep

Some food and diet products can help improve deep sleep. The inclusion of these products in the diet can be a useful addition to other strategies for improving sleep.

Products rich in triple:

Triptofan is an amino acid that is the predecessor of serotonin and melatonin, two hormones that play a role in the regulation of sleep. Products rich in tripophanes include:

Turkey: A good source of tripophane.
Chicken: It also contains a tripophane.
Nuts and seeds: Almonds, cashews, pumpkin seeds and sunflower seeds.
Eggs: Contain triptophanes and other beneficial nutrients.
Dairy products: Milk, cheese and yogurt.

Products rich in magnesium:

Magnesium is a mineral that helps to relax muscles and calm the nervous system, which can help improve sleep. Products rich in magnesium include:

Dark green leafy vegetables: Spinach, cabbage.
Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds.
Avocado: Rich in useful fats and magnesium.
Legumes: Black beans, chickpeas, lentils.
Whole grain products: Brown rice, oatmeal.
Dark chocolate: Contains magnesium and antioxidants.

Products rich in potassium:

Potassium is also important to regulate sleep. Products rich in potassium include:

Bananas: Good source of potassium and triptophan.
Sweet potato: Contains potassium and vitamin B6.
Avocado: Contains potassium and healthy fats.
Spinach: Rich in potassium and magnesium.

Melatonin products:

Some products contain melatonin, albeit in small quantities. These products can help increase the level of melatonin in the body and improve sleep.

Cherry (especially sour cherry): Contains melatonin and antioxidants.
Grape: Contains melatonin.
Strawberry: Contains melatonin and vitamin C.
Tomatoes: Contain melatonin.
Nuts: Almonds, walnuts.

Examples of diets contributing to sleep:

Mediterranean diet: Rich in fruits, vegetables, whole grains, fish and healthy fats.
Diet rich in antioxidants: Includes products rich in antioxidants that help protect cells from damage and improve the general health of health, which can help improve sleep.

What should be avoided:

Caffeine: Avoid the use of caffeine a few hours before bedtime.
Alcohol: Alcohol can disrupt sleep, especially in the second half of the night.
Heavy food before bedtime: Avoid eating heavy foods before bedtime, as this can break the dream.
Sweet foods and drinks: Avoid the use of sweet foods and drinks before bedtime, as this can lead to jumps in blood sugar and disrupt sleep.

It is important to remember that diet is only one of the factors affecting sleep. Other factors, such as sleep hygiene, stress management and physical activity, also play an important role.

Chapter 10: Myths and misconceptions about dietary supplements for deep sleep

There are many myths and misconceptions about dietary supplements for deep sleep. It is important to distinguish between the truth from fiction in order to make reasonable decisions.

Myth 1: Diet for sleeping is a safe and effective solution for all sleep problems.

Reality: Dad for sleeping is not a universal solution, and their effectiveness can vary from person to person. In addition, some dietary supplements can cause side effects and interact with drugs. It is important to consult a doctor before taking any new additive.

Myth 2: The larger the dose, the better the effect.

Reality: Exceeding the recommended dose does not always lead to improving sleep and can increase the risk of side effects. It is important to follow the dosage instructions and not exceed the recommended dose.

Myth 3: Dad for sleeping can be used for a long time without any problems.

Reality: Using dietary supplements for sleeping for a long time can lead to dependence and the other problem