How to choose effective dietary supplements for sleeping - Yes Global продукция

How to choose effective dietary supplements for sleeping: Detailed guidance

Understanding problems with sleep: the basis for choosing dietary supplements

Before plunging into the world of dietary supplements for sleeping, it is necessary to understand the reasons underlying sleep disturbances. Insomnia is not just “I can not fall asleep.” It can manifest itself in different forms: difficulties with falling asleep, frequent night awakening, early morning awakening and a feeling of fatigue after sleep. The causes of insomnia can be diverse, and knowledge of a specific reason will help to more effectively choose the right dietary supplement.

The main causes of sleep problems:

Stress and anxiety: Constant tension and alarming thoughts are one of the most common factors affecting the quality of sleep. Cortisol, stress hormone, can violate the normal cycle of sleep and wakefulness.
Depression: Depressive states are often accompanied by sleep disturbances, including insomnia and increased drowsiness during the day.
Incorrect sleep mode: The irregular sleep and wakefulness regime, caused by the change of time zones, replaceable work or incorrect habits (for example, late watching the TV or using gadgets before bedtime), can violate the internal hours of the body.
Poor sleep hygiene: Adverse conditions for sleep, such as noise, light, uncomfortable bed or inappropriate temperature in the room, can interfere with the falling asleep and maintaining sleep.
Medical conditions: Chronic diseases, such as apnea in a dream, restless legs syndrome, chronic pain, asthma, problems with the thyroid gland, can cause sleep disturbances.
Medication: Some drugs, such as antidepressants, stimulants, corticosteroids and pressure drugs, can cause insomnia.
Abuse of caffeine, alcohol and nicotine: These substances can affect sleep, especially if they are consumed in the afternoon or evening.
Age: With age, the structure of sleep changes, and people often experience more frequent awakening and reducing the duration of deep sleep.
Lack of physical activity: The lack of physical exercises can negatively affect the quality of sleep, but it is important to avoid intense training immediately before bedtime.
Unstable nutrition: The lack of certain vitamins and minerals, such as magnesium, vitamin D and iron, can contribute to sleep problems.

Diagnosis:

If sleep problems become chronic, you must consult a doctor for diagnosis. The doctor can prescribe blood tests, polysonography (sleep examination) and other tests to identify the cause of insomnia.

The main components of dietary supplements for sleeping: review and effectiveness

After determining the possible causes of problems with sleep, you can consider the various components that are part of the dietary supplements and their potential efficiency. It is important to remember that dietary supplements are not drugs and are not intended for the treatment of diseases. They can be useful as auxiliary means to improve sleep, but should not replace consultation with a doctor and treatment of the underlying disease.

1. Melatonin:

The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It regulates circus rhythms (internal hours of the body), which control the cycle of sleep and wakefulness. The level of melatonin rises in the evening, preparing the body for sleep, and decreases in the morning, signaling the awakening.
Efficiency: Melatonin can be effective for sleep disturbances associated with violation of circadian rhythms, such as changing time zones (jetlag), replaceable work and phase delay syndrome (when a person falls asleep and wakes up much later than usual). It can also help with insomnia in the elderly in whom the production of melatonin is reduced.
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, but not more than 5 mg. It is important to consult a doctor to determine the optimal dosage.
Side effects: In general, melatonin is considered safe, but some people may have side effects, such as headache, dizziness, nausea, drowsiness and irritability. Melatonin can interact with some drugs, so it is important to consult a doctor before taking it, especially if you take antidepressants, anticoagulants or pressure drugs.
Output forms: Melatonin is available in various forms, including tablets, capsules, chewing sweets and sprays. Sublingval tablets (which dissolve under the tongue) can quickly be absorbed into the blood.

2. Magnesium:

The mechanism of action: Magnesium is an important mineral that is involved in many processes in the body, including the regulation of the nervous system, muscle function and the production of hormones. It helps to relax muscles, reduce anxiety and improve sleep quality. Magnesium also participates in the regulation of melatonin production.
Efficiency: Magnesium can be useful for insomnia associated with stress, anxiety, muscle cramps and restless legs syndrome.
Dosage: The recommended dosage of magnesium for adults is 400-420 mg per day for men and 310-320 mg per day for women. However, with sleep problems, the dosage can be increased, but not more than 350 mg per day in the form of additives (due to the risk of diarrhea). It is important to start with a low dose and gradually increase it in order to evaluate tolerance.
Side effects: The most common side effect of magnesium is diarrhea. To avoid this, it is recommended to take magnesium along with food and divide the daily dose into several tricks.
Forms of magnesium: Different forms of magnesium have different bioavailability (the ability to be absorbed by the body). Well -absorbed forms of magnesium include:
- Magnesium glycinate: It is well tolerated and rarely causes diarrhea.
- Magnesium citrate: It has a laxative effect, so it is better to avoid it if you have a sensitive intestine.
- Magnesium Treonate: It has the ability to penetrate through a hematoencephalic barrier and can improve cognitive functions.
- Magnesium oxide: It has low bioavailability and often causes diarrhea.
Contraindications: Magnesium is contraindicated for people with renal failure, since the kidneys cannot effectively remove excess magnesium from the body.

3. Valerian:

The mechanism of action: Valerian is a herbaceous plant that is used as a sedative for centuries. It is believed that Valerian acts on the gamma-aminoles acid (GABA), neurotransmitter, which plays an important role in the regulation of the nervous system and sleep. Valerian can increase the level of GABA in the brain, which leads to a soothing and sleeping pill.
Efficiency: Valerian can be effective with mild and moderate insomnia, especially with difficulties with falling asleep. However, the research results are contradictory, and not all people experience a positive effect.
Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
Side effects: Valerian is usually well tolerated, but some people may have side effects, such as headache, dizziness, stomach disorder and drowsiness in the morning.
Interaction with drugs: Valerian can strengthen the effect of sedatives and anesthetics, so it is important to consult a doctor before taking it if you take any medicine.
Output forms: Valerian is available in various forms, including capsules, tablets, tinctures and tea.

4. Chamomile:

The mechanism of action: Chamomile is a herbaceous plant that also has soothing properties. It is believed that Apigenin, an antioxidant contained in a chamomile, is associated with GABA receptors in the brain, which leads to a soothing and sleeping pills.
Efficiency: Chamomile can be effective with easy insomnia and anxiety. She can also help relax and prepare for sleep.
Dosage: Chamomile tea can be drunk 30-60 minutes before bedtime. For the preparation of tea, 1-2 teaspoons of dried chamomile flowers on a glass of hot water are used. Chamomile extract is usually taken in a dosage of 400-800 mg per day.
Side effects: Chamomile is usually well tolerated, but in some people allergic reactions can cause allergic reactions, especially in people with allergies to plants of the family complex (for example, ambrosia, chrysanthemums, calendula).
Output forms: Chamomile is available in various forms, including tea, capsules, tablets and extracts.

5. Lavender:

The mechanism of action: Lavender is an aromatic plant that has soothing and relaxing properties. It is believed that the smell of lavender affects the limbic system of the brain, which is involved in the regulation of emotions and sleep.
Efficiency: Lavender can be effective for easy insomnia, anxiety and stress. It can help relax, reduce heart rate and reduce blood pressure.
Methods of application: Lavender can be used in the form of aromatherapy (for example, using a diffuser), added to a bath, apply to the skin in the form of oil (diluted with base oil) or taken orally in the form of capsules.
Dosage: For aromatherapy, a few drops of lavender essential oil are used. For oral administration, 80-160 mg of lavender extract per day is usually recommended.
Side effects: Lavender is usually well tolerated, but in some people allergic reactions or skin irritation can cause allergic reactions.
Output forms: Lavender is available in various forms, including essential oil, capsules, tablets and tea.

6. L-theanine:

The mechanism of action: L-theanine is an amino acid that is contained in tea. It has soothing and relaxing properties, without causing drowsiness. L-theanine can increase the level of GABA, serotonin and dopamine in the brain, which leads to an improvement in the mood and reduction of anxiety.
Efficiency: L-theanine can be effective for anxiety, stress and sleep disturbances associated with overstrain. He can help relax and improve concentration.
Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
Side effects: L-theanine is usually well tolerated and rarely causes side effects.
Output forms: L-theanine is available in the form of capsules and tablets.

7. 5-HTP (5-hydroxyrypthophanes):

The mechanism of action: 5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. 5-HTP can increase the level of serotonin in the brain, which leads to an improvement in mood and sleep.
Efficiency: 5-HTP can be effective in depression, anxiety, insomnia and headaches.
Dosage: It is usually recommended to start with a low dose (50-100 mg) and gradually increase it if necessary, but not more than 400 mg per day. It is important to consult a doctor before taking 5-HTP, especially if you take antidepressants.
Side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, headache and drowsiness. It can also interact with some drugs, especially with antidepressants.
Output forms: 5-HTP is available in the form of capsules and tablets.

8. GABK (gamma-ammonium acid):

The mechanism of action: GABA is a neurotransmitter that plays an important role in the regulation of the nervous system and sleep. It has a calming and relaxing effect.
Efficiency: GABA can be effective in alarm, stress and insomnia. However, the effectiveness of the GABA in the form of additives remains controversial, since there is an opinion that it poorly penetrates through a hematoencephalic barrier.
Dosage: It is usually recommended to take 100-200 mg of GABA 30-60 minutes before bedtime.
Side effects: The GABA is usually well tolerated, but in some people it can cause side effects, such as drowsiness, dizziness and stomach disorder.
Output forms: GABA is available in the form of capsules and tablets.

9. Melissa:

The mechanism of action: Melissa is a herbaceous plant that has soothing and relaxing properties. It is believed that Melissa affects the GABA receptors in the brain, which leads to a soothing and sleeping pills.
Efficiency: Melissa can be effective for easy insomnia, anxiety and stress. It is often used in combination with other herbs such as valerian.
Dosage: Melissa tea can be drunk 30-60 minutes before bedtime. For the preparation of tea, use 1-2 teaspoons of dried lemon balm on a glass of hot water. Melissa extract is usually taken in a dosage of 300-600 mg per day.
Side effects: Melissa is usually well tolerated, but in some people allergic reactions or drowsiness can cause allergic reactions.
Output forms: Melissa is available in various forms, including tea, capsules, tablets and extracts.

10. Combined drugs:

Many dietary supplements for sleep contain a combination of several components such as melatonin, magnesium, valerian, chamomile and L-theanine. Combined drugs can be more effective than individual components, since they affect different aspects of sleep.

Factors affecting the choice of dietary supplement for sleeping: individual approach

The choice of dietary supplements for sleep should be individual and based on the specific causes of insomnia, the general state of health, the drugs taken and personal preferences. It is important to consider the following factors:

Causes of insomnia: Determine the cause of your insomnia. If it is associated with stress and anxiety, dietary supplements with soothing components such as magnesium, valerian, chamomile, lavender and L-theanine are suitable. If insomnia is associated with violation of circadian rhythms, melatonin can help.
Age: With age, the need for a dream changes, and some dietary supplements can be more suitable for the elderly than for young people. For example, melatonin can be useful for the elderly who has a decrease in the production of this hormone.
Health status: Consider any existing diseases and health status. Some dietary supplements can be contraindicated in certain diseases, such as renal failure, autoimmune diseases and thyroid diseases.
Taken medicines: Some dietary supplements can interact with medicines, so it is important to consult a doctor before starting to take any additives, especially if you take antidepressants, anticoagulants, pressure from pressure or other drugs.
Personal preferences: Consider your personal preferences regarding the form of release (tablets, capsules, tea, spray) and taste.
Quality product: Choose dietary supplements from reliable manufacturers who have a good reputation and undergo quality control. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
Reviews: Read the reviews of other people who took this dietary supplement. This can help you get an idea of its effectiveness and safety.
Start with a low dose: Start with a low dose of bad and gradually increase it if necessary to evaluate tolerance and efficiency.
Consult a doctor: Before taking any dietary supplements for sleeping, it is recommended to consult a doctor to make sure that they are safe for you and do not interact with the drugs you have taken.

Improving sleep hygiene: integrated approach

Dietary dietary supplements can be useful, but they are not a magic tablet. To achieve the best results, it is also necessary to improve sleep hygiene. Sleep hygiene is a set of habits and practices that contribute to good sleep.

The basic principles of sleep hygiene:

Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend, to install a stable circus rhythm.
Comfortable bedroom: Create a quiet, dark and cool bedroom. Use dense curtains, bears or sleep mask to block light and noise. The optimum temperature in the bedroom is 18-20 degrees Celsius.
Comfortable bed: Invest in a convenient mattress, pillow and bedding.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can violate sleep, so avoid their use a few hours before bedtime.
Limit the use of gadgets before bedtime: Blue light emitted by gadget screens can suppress the production of melatonin. Avoid using phones, tablets and computers 1-2 hours before bedtime.
Regular physical activity: Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime.
Relaxing rituals before bedtime: Create a relaxing ritual before bedtime, which will help you relax and prepare for sleep. It can be a warm bath, reading a book, meditation or listening to calm music.
Avoid daytime sleep: If you experience sleep problems at night, avoid daytime sleep or limit it up to 30 minutes.
Proper nutrition: Do not eat heavy food before bedtime. A light snack containing complex carbohydrates can help fall asleep.
Stress management: Find the ways of managing stress, such as yoga, meditation, breathing exercises or communication with friends and family.
Limit the time spent in bed: If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.

Alternative methods of improving sleep

In addition to dietary supplements and improving sleep hygiene, there are other methods that can help improve sleep quality:

Cognitive-behavioral therapy for insomnia (KPT): KPT B is a type of therapy that is aimed at changing negative thoughts and behavior associated with sleep. It includes methods such as stimulus control, sleep restriction, cognitive restructuring and relaxation techniques. KPT-B is considered an effective method of treating chronic insomnia.
Acupuncture: Acupuncture is a traditional Chinese medical practice, which includes the introduction of thin needles into certain points on the body. Some studies show that acupuncture can be effective for insomnia.
Meditation and Minfulness: Meditation and Mindfulnes are practices that are aimed at increasing the awareness of the present moment. They can help reduce stress, anxiety and improve sleep quality.
Hypnosis: Hypnosis is a state of trance in which a person becomes more susceptible to suggestion. Some studies show that hypnosis can be effective for insomnia.
Biological feedback (BOS): Bos is a method that allows people to learn how to control their physiological processes, such as heart rate, blood pressure and muscle tension. Bos can be effective for insomnia associated with stress and anxiety.

Conclusion (left for your use)

This extensive review provides detailed information on how to choose effective dietary supplements for sleeping. Remember that an individual approach and consultation with a doctor are key to achieve the best results.