Dad for sleeping: advice on use

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Dad for sleeping: advice on use

I. Understanding sleep and its importance

Sleep is a fundamental biological process necessary to maintain physical and mental health. During sleep, the body restores, consolidates memory, regulates hormones and strengthens the immune system. The lack of sleep, both short-term and chronic, can lead to a wide spectrum of negative consequences, including a decrease in cognitive functions, mood deterioration, increasing the risk of cardiovascular diseases, weakening of immunity and increasing the probability of accidents.

A. Sleep cycles and their meaning

The dream consists of several cycles, each of which lasts about 90-120 minutes. Each cycle includes various stages characterized by various brain activity and physiological changes:

  1. NREM Stage 1 (N1): The transitional stage from wakefulness to bed. It is characterized by a slowdown in heart rhythm and breathing, muscle relaxation. The brain begins to produce aunt waves.

  2. NREM Stage 2 (N2): The deeper stage of sleep. The heart rhythm and breathing continue to slow down. The brain produces sleepy spindles and complexes K.

  3. Nrem Stage 3 (N3): The deepest stage of sleep, also known as a slow -wave sleep (SWS). The most important for physical recovery. The brain produces a delta wave.

  4. REM (Rapid Eye Movement) Stage: Stage of quick eye movement. It is characterized by increased brain activity close to activity in a state of wakefulness. Most dreams are at this stage. Important for the consolidation of memory and training.

The perfect dream includes an adequate amount of cycles, while the relative amount of time spent at each stage can vary depending on individual needs and age.

B. The consequences of a lack of sleep

Chronic lack of sleep can have serious health consequences:

  1. Cognitive disorders: Reducing concentration, memory deterioration, difficulties with decision -making, slowing down the reaction time.

  2. Emotional dysregulation: Increased irritability, anxiety, depression, mood swings.

  3. Physical health: Increased risk of cardiovascular diseases, type 2 diabetes, obesity, weakening of immunity.

  4. Safety: An increase in the likelihood of accidents at work and driving.

  5. Reduced productivity: Deterioration of performance, decrease in motivation.

C. Factors affecting sleep

Many factors can affect the quality and duration of sleep:

  1. Age: The need for a dream is changing with age. Newborns are required more sleep than adults.

  2. Genetics: A genetic predisposition can affect circus rhythms and the need for a dream.

  3. Life: Regular physical exercises, healthy nutrition and avoiding stimulants (caffeine, alcohol, nicotine) before bedtime can help improve sleep.

  4. Stress: Stress and anxiety can make it difficult to fall asleep and maintaining sleep.

  5. Environment: A dark, quiet and cool bedroom helps to improve sleep.

  6. Medical conditions: Some medical states, such as sleep apnea, restless legs syndrome and chronic pain, can disrupt sleep.

  7. Medicines: Some drugs can affect sleep.

II. Dad for sleeping: review and action mechanisms

Biologically active additives (dietary supplements) are products containing natural or synthetic components that can help improve the quality and duration of sleep. It is important to note that dietary supplements are not medicines and are not intended for the treatment of diseases. Before using dietary supplements for sleeping, it is necessary to consult a doctor, especially if there are any medical conditions or when taking drugs.

A. Melatonin

  1. The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms-the internal biological watches of the body that control the sleeping cycle. The intake of melatonin can help reduce the time of falling asleep, improve the quality of sleep and alleviate the symptoms of changing time zones (Jetlag).

  2. Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. The dose can be gradually increased to 3-5 mg, if necessary. It is important not to exceed the recommended dose and take melatonin only as necessary.

  3. Side effects: In rare cases, side effects can be observed, such as headache, dizziness, drowsiness, nausea and irritability.

  4. Advantages: Effective for the correction of circadian rhythms, especially when changing time zones or when working in shift. It can be useful for people with a delay in the phase of sleep.

  5. Restrictions: Not always effective for everyone, especially with chronic insomnia caused by other factors, such as stress or anxiety.

B. the mag

  1. The mechanism of action: Magnesium is an important mineral that is involved in many physiological processes, including regulation of the nervous system, muscle relaxation and a decrease in stress levels. Magnesium deficiency can lead to sleep disturbances. Magnesium intake can help improve sleep quality, reduce anxiety and relax muscles.

  2. Dosage: The recommended dose of magnesium to improve sleep is 200-400 mg before bedtime. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate, as a rule, is well tolerated and has high bioavailability.

  3. Side effects: In high doses, magnesium can cause diarrhea and stomach disorder.

  4. Advantages: A safe and effective way to improve sleep with magnesium deficiency. It can help reduce muscle cramps and anxiety.

  5. Restrictions: Efficiency may be limited if insomnia is not associated with magnesium deficiency.

C. Valerian

  1. The mechanism of action: Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety. It is believed that valerian increases the level of gamma-aminomatic acid (GABA) in the brain, which helps to relax and decrease nervous excitability.

  2. Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.

  3. Side effects: In rare cases, side effects can be observed, such as headache, dizziness, stomach disorder and drowsiness.

  4. Advantages: It can be effective for improving the quality of sleep and reduce the time of falling asleep.

  5. Restrictions: Valerian’s effectiveness can vary in different people. Some studies show that it can be more effective with prolonged use.

D. Chamomile

  1. The mechanism of action: Chamomile is a medicinal plant that has soothing and relaxing properties. It is believed that the chamomile contains an apigenin, an antioxidant that can contact the receptors in the brain and promote relaxation.

  2. Dosage: Romashki tea can be drunk 30-60 minutes before bedtime. Capsules with chamomile extract are also available.

  3. Side effects: In rare cases, allergic reactions can be observed.

  4. Advantages: A safe and soft way to improve sleep.

  5. Restrictions: Efficiency may be lower than that of other dietary supplements for sleeping.

E. L-thein

  1. The mechanism of action: L-theanine is an amino acid that is contained in tea. It can help relax, reduce anxiety and improve sleep quality. L-theanine does not cause drowsiness, but can help calm the mind and prepare for bedtime.

  2. Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.

  3. Side effects: L-theanine is considered safe and well tolerated.

  4. Advantages: It can help improve the quality of sleep without side effects, such as drowsiness.

  5. Restrictions: Efficiency can be limited if insomnia is associated with other factors such as depression or chronic pain.

F. Glycin

  1. The mechanism of action: Glycine is an amino acid that performs several functions in the body, including the role of neurotransmitter. It can help relax, reduce anxiety and improve sleep quality. Glycine is also involved in the regulation of body temperature, which can be useful for falling asleep.

  2. Dosage: It is usually recommended to take 3 grams of glycine 30-60 minutes before bedtime.

  3. Side effects: Glycine is considered safe and well tolerated. In rare cases, mild stomach disorders can be observed.

  4. Advantages: It can help improve sleep quality and reduce the time of falling asleep.

  5. Restrictions: Efficiency can be limited if insomnia is associated with other factors.

G. Triptophan (5-HTP)

  1. The mechanism of action: Triptofan is an amino acid that is the predecessor of serotonin and melatonin. Serotonin plays a role in the regulation of mood, and melatonin regulates the sleep-bonding cycle. 5-HTP is an intermediate product in the process of transforming a tripophane into serotonin. Reception of 5-HTP can help increase the level of serotonin and melatonin in the brain, which can improve mood and sleep.

  2. Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.

  3. Side effects: In rare cases, side effects can be observed, such as nausea, diarrhea and headache. 5-HTP should not be taken with antidepressants without consulting a doctor, as this can lead to serotonin syndrome.

  4. Advantages: It can be effective for improving mood and sleep, especially with serotonin deficiency.

  5. Restrictions: Do not take without consultation with a doctor, especially when taking other drugs.

III. How to choose the right diet

The choice of a suitable dietary bad is an individual process that requires the accounting of several factors.

A. Determining the cause of insomnia

Before starting to take dietary supplements for sleep, it is important to determine the cause of insomnia. Insomnia can be caused by various factors, such as stress, anxiety, depression, medical conditions, medicines, bad habits and violations of circadian rhythms. Depending on the cause of insomnia, different dietary supplements can be more or less effective.

B. Consultation with a doctor

Before using dietary supplements for sleeping, it is necessary to consult a doctor, especially if there are any medical conditions or when taking drugs. The doctor can help determine the cause of insomnia, exclude medical conditions that can cause sleep disturbances, and advise the most suitable dietary supplement.

C. Study of ingredients and dosage

It is important to carefully study the ingredients and dosage of dietary supplements before its use. Make sure that there are no ingredients that you may have an allergy to the Bad. Follow the recommended dosage indicated on the packaging.

D. The choice of quality product

Choose dietary supplements from famous and reliable manufacturers. Check the availability of quality certificates and laboratory tests. Avoid buying dietary supplements from unverified sources.

E. Start with a low dose

Start taking a low dose dose and gradually increase it, if necessary. This will help to evaluate the tolerance of dietary supplements and avoid side effects.

F. Consider the individual characteristics

Consider your individual characteristics, such as age, weight, health status and sensitivity to various substances. Some dietary supplements can be more effective for some people than for others.

G. Follow the rules of sleep hygiene

Sleep dietary supplements can be useful, but they are not a replacement for healthy sleep habits. It is important to observe the rules of sleep hygiene, such as:

  1. Regular sleep mode: go to bed and wake up at the same time every day, even on weekends.

  2. Dark, quiet and cool bedroom: create a comfortable sleeping atmosphere.

  3. Avoid stimulants before bedtime: do not drink caffeine, alcohol and nicotine before bedtime.

  4. Regular physical exercises: do physical exercises, but not before bedtime.

  5. Relaxing rituals before going to bed: take a warm bath, read the book or listen to soothing music before bedtime.

  6. Limit the time spent in bed, if you can’t fall asleep: get out of bed and take care of something relaxing until you feel drowsiness.

IV. Safety and side effects

Sleep dietary supplements can cause side effects, especially when the recommended dose is exceeded or when interacting with other drugs.

A. possible side effects

  1. Headache

  2. Dizziness

  3. Drowsiness

  4. Nausea

  5. Indigestion

  6. Allergic reactions

  7. Interaction with drugs

B. Precautions

  1. Consult a doctor before using dietary supplements for sleeping.

  2. Follow the recommended dosage.

  3. Do not take dietary supplements with alcohol or other sedatives.

  4. Do not drive a car or other mechanisms if you feel drowsiness.

  5. Stop taking dietary supplement if you have side effects.

  6. Do not give dietary supplements to children without consulting a doctor.

C. Interaction with drugs

Some dietary supplements for sleep can interact with drugs such as antidepressants, anticoagulants and sedatives. Before using dietary supplements for sleep, it is necessary to inform the doctor about all the drugs taken.

V. Alternative methods of sleep improvement

In addition to sleep dietary supplements, there are other methods that can help improve the quality and duration of sleep.

A. Cognitive-behavioral therapy (KPT) for insomnia (KPT)

KPT B is a form of psychotherapy, which is aimed at changing thoughts and behavior that contribute to insomnia. KPT B may include the following components:

  1. Limiting time in bed: reducing the time spent in bed if you cannot fall asleep.

  2. Control of incentives: the use of bed only for sleep and sex.

  3. Cognitive therapy: a change in negative thoughts and beliefs about sleep.

  4. Relaxation techniques: teaching relaxation techniques such as meditation and breathing exercises.

  5. Sleep hygiene: compliance with sleep hygiene rules.

B. Meditation and Mindfulness

Meditation and mindfulness are practices that can help reduce stress and anxiety, improve concentration and promote relaxation. Regular practice of meditation and mindfulness can improve sleep quality.

C. Acupuncture

Acupuncture is a traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Some studies show that acupuncture can be effective for treating insomnia.

D. Aromatherapy

Aromatherapy is the use of essential oils to improve health and well -being. Some essential oils, such as lavender, chamomile and sandalwood, have soothing and relaxing properties and can help improve sleep.

E. Physical exercises

Regular physical exercises can improve sleep quality, but you should not do physical exercises before bedtime.

VI. Dad for sleeping: prospects and research

Studies in the field of dietary supplements for sleep continue. Future research can identify new dietary supplements and methods of improving sleep.

A. New dietary supplements

  1. Cannabidiol (KBD): KBD is a cannabinoid that is contained in hemp. Some studies show that the KBD can have soothing and relaxing properties and can help improve sleep.

  2. Gabapentin: Gabapentin is a medicine that is used to treat epilepsy and neuropathic pain. Some studies show that gabapentin can help improve sleep in people with insomnia.

B. Future research

Future research will be focused on:

  1. Studying the mechanisms of action of dietary supplements for sleeping.

  2. Assessing the effectiveness and safety of dietary supplements for sleeping.

  3. Development of new dietary supplements for sleeping.

  4. Studying the influence of dietary supplements for sleep on various groups of the population.

VII. Conclusion (do not turn on)

VIII. Recommendations (do not include)

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