How to choose a dietary supplement to normalize sleep

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How to choose a dietary supplement to normalize sleep: Complete guidance

I. Understanding sleep and its violations

  1. Circus rhythms and sleep:

    • An explanation of the concept of circadian rhythms as internal biological watches that regulate the cycle of sleep and wakefulness.
    • The role of the suprachiasmatic nucleus (SCN) in the hypothalamus as the main regulator of circadian rhythms.
    • The influence of external factors (light, temperature, social interaction) on the synchronization of circadian rhythms.
    • Violations of circadian rhythms: causes (replaceable work, jetlag, regime violations), consequences (insomnia, fatigue, concentration problems).
    • The importance of maintaining a regular sleep regime and wakefulness for health and good sleep.

  2. Sleep stages:

    • A detailed description of the stages of sleep: NREM 1 (transition from wakefulness to sleep), NREM 2 (slowdown of heart rhythm and breathing), NREM 3 (deep sleep, restoration of the body), rem (quick movement of the eyes, dreams, memory consolidation).
    • The cyclical stages of sleep during the night: usually 4-6 cycles, the duration of which changes.
    • Functions of each stage of sleep: energy restoration, tissue regeneration, strengthening immunity, processing and storage of information.
    • Violations in the ratio of sleep stages: effect on physical and mental health, possible causes (stress, age, disease).
    • Methods for diagnosing violations of sleep stages: polysonography.

  3. Main sleep disturbances:

    • Insomnia (insomnia):
      • Determination of insomnia: difficulties with falling asleep, maintaining sleep, early awakening, dissatisfaction with the quality of sleep.
      • Classification of insomnia: acute (short -term), chronic (prolonged).
      • Causes of insomnia: stress, anxiety, depression, disease, medicine, bad habits.
      • The consequences of insomnia: fatigue, decrease in concentration, irritability, increase in the risk of diseases.
    • Obstructive Apnoe SNA Syndrome (SOAS):
      • SAS definition: periodic respiratory arrest in a dream caused by obstruction of the upper respiratory tract.
      • Causes of Soas: overweight, anatomical features, smoking, alcohol.
      • Symptoms of Soas: snoring, stopping breathing in a dream, frequent awakening, fatigue, headaches.
      • SAS consequences: increasing the risk of cardiovascular diseases, stroke, diabetes.
      • Diagnosis and Treatment SOAS: polysomnography, CPAP therapy.
    • Restless legs syndrome (SBN):
      • Determination of SBN: Unpleasant sensations in the legs, causing an irresistible desire to move.
      • Causes of SBN: genetic predisposition, iron deficiency, renal failure, pregnancy.
      • Symptoms of SBN: discomfort in the legs, intensifying at rest, facilitating when moving, worsening in the evening and at night.
      • Treatment of SBN: iron preparations, dopaminergic drugs, behavioral therapy.
    • Narcolence:
      • Determination of narcolence: chronic neurological disorder, characterized by excessive drowsiness in the daytime, cataplexia (sudden loss of muscle tone), sleepy paralysis, hypnagogical hallucinations.
      • Causes of narcolence: deficiency of hypoclain (ORDOXINA) in the brain.
      • Diagnosis and treatment of narcolesis: consultation of a neurologist, drug therapy.
    • Parasia:
      • Determination of paracinnia: undesirable phenomena that occur during sleep, such as sleeping, nightmares, night horrors, a conversation in a dream.
      • Causes of paracinon: stress, fatigue, fever, taking some drugs.
      • Treatment of paracinum: behavioral therapy, drug treatment (in rare cases).

II. The role of dietary supplements in the normalization of sleep

  1. The principle of operation of dietary supplements:

    • Dietary supplementation: biologically active food additives containing vitamins, minerals, amino acids, plant extracts and other substances.
    • The difference between dietary supplements and drugs: dietary supplements are not intended for the treatment of diseases, but to maintain health and replenish the deficiency of nutrients.
    • The mechanisms of action of dietary supplements that contribute to improving sleep: regulation of neurotransmitters, reducing stress, normalization of circadian rhythms.
    • The importance of consulting a doctor before starting dietary supplements, especially in the presence of chronic diseases.

  2. The main ingredients of dietary supplements for sleep and their action:

    • Melatonin:
      • The role of melatonin in the regulation of the cycle of sleep and wakefulness.
      • The synthesis of melatonin in the epiphysis (pineal gland) in response to the darkness.
      • The influence of melatonin on falling asleep, maintaining sleep, quality of sleep.
      • Indications for the use of melatonin: insomnia, circus rhythms (replaceable work, jetlag).
      • Melatonin output forms: tablets, capsules, liquids.
      • Melatonin dosage: individual, usually 0.5-5 mg before bedtime.
      • Side effects of melatonin: drowsiness, headache, dizziness.
      • Contraindications to the use of melatonin: pregnancy, breastfeeding, autoimmune diseases.
    • Magnesium:
      • The role of magnesium in the regulation of the nervous system and muscle function.
      • The influence of magnesium on a decrease in stress, relaxation of muscles, improving sleep.
      • Magnesium deficiency: causes (improper nutrition, stress, disease), symptoms (muscle cramps, anxiety, insomnia).
      • Forms of magnesium: citrate, glycinate, tronate.
      • The choice of magnesium form: glycinate and tronate are better absorbed and less cause side effects.
      • Magnesium dosage: individual, usually 200-400 mg per day.
      • Side effects of magnesium: diarrhea (when taking high doses).
      • Contraindications to the use of magnesium: renal failure.
    • L-triptophan:
      • The role of L-triptophan in the synthesis of serotonin and melatonin.
      • The influence of L-tripthophanes on improving mood, reducing anxiety, improving sleep.
      • Sources of L-tripteophan: food products (turkey, milk, eggs, nuts).
      • Dosage of L-tripteophan: individual, usually 500-1000 mg before bedtime.
      • Side effects of L-tripteophan: nausea, drowsiness.
      • Contraindications to the use of L-tripthophanes: taking antidepressants.
    • Valerian:
      • The role of valerian in a decrease in anxiety, relaxation, improve sleep.
      • Valerian’s action mechanism: influence on the GABA-state system.
      • Valerian output forms: tablets, capsules, tinctures, teas.
      • Valerian dosage: individual, according to the instructions on the package.
      • Side effects of valerian: drowsiness, headache, dizziness.
      • Contraindications to the use of valerian: pregnancy, breastfeeding.
    • Chamomile:
      • The role of chamomile in reducing anxiety, relaxation, improving sleep.
      • The mechanism of action of chamomile: antioxidant and anti -inflammatory properties.
      • Forms of the release of chamomile: teas, extracts, capsules.
      • Dosage of chamomile: individual, according to the instructions on the package.
      • Side chamomile effects: allergic reactions (rarely).
      • Contraindications to the use of chamomile: allergies to plants of the Astrov family.
    • Lemon balm (lemon balm):
      • The role of lemon balm in reducing anxiety, improving mood, improving sleep.
      • The mechanism of action of lemon balm: the effect on the GABA-GERGIC system.
      • Forms of lemon balm release: teas, extracts, capsules.
      • Dosage of lemon balm: individual, according to the instructions on the package.
      • Side effects of lemon balm: drowsiness.
      • Contraindications to the use of lemon balm: hypothyroidism.
    • 5-HTP (5-hydroxyryptophan):
      • The role of 5-HTP in the synthesis of serotonin and melatonin.
      • The influence of 5-HTP on improving mood, reducing anxiety, improving sleep.
      • 5-HTP dosage: individual, usually 50-100 mg before bedtime.
      • Side effects of 5-HTP: nausea, diarrhea.
      • Contraindications to the use of 5-HTP: taking antidepressants.
    • L-theanine:
      • The role of L-theanine in reducing anxiety, improving concentration, improving sleep.
      • L-theanine action mechanism: the effect on the alpha waves in the brain.
      • Dosage of L-theanine: individual, usually 100-200 mg before bedtime.
      • Side effects of L-theanine: rare.
      • Contraindications to the use of L-theanine: no data.

  3. Combined dietary supplement for sleeping:

    • Advantages of combined dietary supplements: synergistic effect of ingredients.
    • Examples of combined dietary supplements: melatonin + magnesium, Valerian + Melissa, L-TRIPTOPHAN + Magnesium.
    • Attention to the composition of combined dietary supplements: it is important to consider individual tolerance of ingredients.

III. Dietary supplements for normalizing sleep

  1. Determining the cause of sleep disturbance:

    • The importance of identifying the cause of insomnia: stress, anxiety, depression, disease.
    • The choice of dietary supplements depending on the reason:
      • With stress and anxiety: magnesium, valerian, chamomile, lemon balm, l-theanine.
      • In case of violations of circadian rhythms: melatonin.
      • With a deficiency of serotonin: L-tripthophanes, 5-HTP.
    • In the case of serious sleep disorders: an appeal to a doctor for diagnosis and treatment.

  2. The composition of dietary supplements:

    • Attention to active ingredients: dosage, shape, quality.
    • Avoid dietary supplements with artificial dyes, flavors and preservatives.
    • Checking the list of ingredients for allergens.

  3. Manufacturer Dad:

    • The choice of dietary supplements from reliable manufacturers with a good reputation.
    • Search for information about the manufacturer: quality certificates, customer reviews.
    • Preference of dietary supplements that have undergone clinical research.

  4. Bad release form:

    • Tablets, capsules, liquids, teas.
    • Selecting the form of release depending on personal preferences.
    • Accounting for the speed of absorption of ingredients: liquids are absorbed faster than tablets.

  5. Dosage dietary supplement:

    • Strict adherence to the dosage recommendations indicated on the packaging.
    • The beginning of the reception with a minimum dose and a gradual increase if necessary.
    • Consultation with a doctor to determine the optimal dosage.

  6. Customer reviews:

    • Studying customer reviews about dietary supplements: efficiency, side effects.
    • Accounting for individual characteristics: dietary supplements can vary depending on the body.
    • A critical attitude to reviews: some reviews can be registered.

  7. Price dietary supplement:

    • Comparison of dietary supplements from different manufacturers.
    • The optimal ratio of price and quality.
    • Beware of too cheap dietary supplements: perhaps they contain low -quality ingredients.

  8. Dad certification:

    • Checking the availability of quality certificates: GMP, ISO.
    • Certificates confirm the compliance of dietary supplements with security and quality standards.

IV. Safety safety for sleeping

  1. Possible side effects:

    • Drowsiness, headache, dizziness, nausea, diarrhea, allergic reactions.
    • In case of side effects: cessation of dietary supplements and consultation with a doctor.

  2. Interaction with drugs:

    • Bad can interact with some drugs: antidepressants, anticoagulants, sleeping pills.
    • Mandatory informing the doctor about the administration of dietary supplements, especially with the simultaneous administration of medicines.

  3. Contraindications:

    • Pregnancy, breastfeeding, autoimmune diseases, renal failure, hypothyroidism, taking antidepressants, allergies to dietary supplements.
    • Before starting dietary supplements: careful study of contraindications.

  4. Dietary time for dietary supplement:

    • It is not recommended a long -term dietary supplement without consulting a doctor.
    • Periodic breaks in the reception of dietary supplements to assess the effectiveness and prevent addiction.

  5. Bad and children:

    • It is not recommended to give a dietary supplement to children without consulting a pediatrician.
    • Some dietary supplements (for example, valerian) can be contraindicated in children.

V. Alternative methods of sleep improvement

  1. Sleep hygiene:

    • Regular sleep and wakefulness mode: go to bed and get up at the same time every day, even on weekends.
    • Comfortable sleeping: dark, quiet, cool room.
    • Convenient mattress and pillow.
    • Limiting the use of caffeine and alcohol, especially in the afternoon.
    • Refusal of smoking.
    • Regular physical exercises (but not before bedtime).
    • Avoiding the use of electronic devices before bedtime: blue light from the screens suppresses the production of melatonin.
    • Warm bath or shower before bedtime.
    • A light snack before bedtime (for example, a glass of warm milk with honey).

  2. Relaxation techniques:

    • Meditation.
    • Respiratory exercises.
    • Progressive muscle relaxation.
    • AutoTrening.
    • Massage.
    • Yoga.

  3. Cognitive-behavioral therapy for insomnia (KPT):

    • An effective method of treating chronic insomnia.
    • The purpose of the KPT B: a change in negative thoughts and behavior related to sleep.
    • KPT components: cognitive therapy, behavioral therapy, sleep hygiene, restriction of time in bed, stimulus control.
    • Search for a qualified specialist in KPT.

  4. Diet therapy:

    • Balanced nutrition: sufficient consumption of vitamins and minerals.
    • The use of products rich in triple: turkey, milk, eggs, nuts.
    • Restriction of sugar and processed products.
    • Maintaining a healthy weight.

VI. Conclusion

The choice of dietary supplements to normalize sleep is an individual process that requires an attentive approach. It is important to determine the cause of sleep disturbance, study the composition of dietary supplements, choose a reliable manufacturer, follow the dosage recommendations and take into account possible contraindications. Consultation with a doctor before taking dietary supplements is required, especially in the presence of chronic diseases and taking medications. Do not forget about the importance of sleep hygiene, relaxation techniques and other alternative methods of improving sleep. Bad can be a useful addition to a comprehensive approach to solving problems with sleep, but should not be considered as a single remedy. Healthy sleep is the key to good health and high performance.

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