Natural dietary supplements against insomnia

Natural dietary supplements against insomnia: a deep analysis and practical guide

Section 1: Understanding of insomnia and its influence

1. Determination of insomnia: Insomnia is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or a sense of unsatisfactory sleep, despite sufficient sleep opportunities. This is not just a random sleepless night; This is a repeating problem that can seriously affect your daily life.

2. Classification of insomnia: Insomnia can be classified in different ways:

   • Acute (short -term) insomnia: It lasts from several days to several weeks. Often associated with stress, changes in the environment or traumatic events.

   • Chronic insomnia: It lasts three months or longer and occurs at least three nights per week. It can be associated with chronic diseases, mental disorders or poor sleep habits.

   • Insomnia associated with other diseases: It occurs as a result of another disease or side effect of drugs. For example, insomnia can be caused by pain, asthma, heart failure or hyperthyroidism.

   • Primary insomnia: Not related to any other underlying disease or condition. It is believed that it is associated with chemical imbalances in the brain.

3. Symptoms of insomnia: Symptoms of insomnia can vary from person to person, but usually include:

   • Difficulties with falling asleep.
   • Frequent awakening during the night.
   • Awakening is too early in the morning.
   • Feeling fatigue after sleep.
   • Daytime drowsiness.
   • Difficulties with concentration.
   • Irritability, depression or anxiety.
   • Stress headaches.
   • Anxiety about sleep.

4. Causes of insomnia: The causes of insomnia are numerous and may include:

   • Stress: The main reason. Anxieties related to work, school, health or family can hold the mind with an active night, making it difficult to fall asleep.

   • Anxiety, depression and other mental disorders: Many mental disorders violate sleep. Insomnia can be both a symptom and contributing to the factor of these disorders.

   • Medical conditions: Chronic pain, arthritis, cancer, diabetes, heart failure, asthma, sleep apnea, hyperthyroidism and Parkinson’s disease – all this can lead to insomnia.

   • Medicines: Many prescription and over -the -counter drugs can interfere with sleep, including some antidepressants, high blood pressure medicines, allergies, stimulants and weight loss products.

   • Caffeine, alcohol and nicotine: These substances can disturb a dream. Caffeine and nicotine are stimulants, and alcohol, although initially causes drowsiness, violates sleep later at night.

   • Bad habits (sleep hygiene): Incorrect sleep schedule, irregular sleep and awakening mode, the use of electronic devices before going to bed, an uncomfortable atmosphere for sleeping and irregular eating time can contribute to insomnia.

   • Changing time zones or shift work: These factors can violate the natural circadian rhythms of the body, leading to insomnia.

   • Age: With age, sleep becomes less deep, and people often wake up at night. Older people are also more prone to diseases that can cause insomnia.

5. The consequences of insomnia: Insomnia can have far -reaching consequences for health, prosperity and quality of life, including:

   • Daytime drowsiness and fatigue: The most obvious consequence that makes it difficult to concentrate, memory and productivity.

   • Problems with concentration and memory: Insomnia can worsen cognitive functions, leading to problems with learning, memorizing and making decisions.

   • Increased risk of accidents: The drowsiness can increase the risk of traffic accidents, production injuries and other accidents.

   • Mood problems: Insomnia can lead to irritability, anxiety, depression and mood swings.

   • Weakening of the immune system: The lack of sleep weakens the immune system, making a person more susceptible to infections and diseases.

   • Increased risk of chronic diseases: Chronic insomnia is associated with an increased risk of cardiovascular diseases, diabetes, obesity and other chronic diseases.

   • Reducing the quality of life: Insomnia can negatively affect relationships, performance at work and a general feeling of well -being.

6. Diagnosis of insomnia: If insomnia becomes a constant problem, it is important to consult a doctor. Diagnosis usually includes:

   • Medical examination: To exclude any basic diseases that can cause insomnia.

   • Assessment of sleep history: The doctor will ask questions about your habits, schedule and symptoms.

   • Sleep diary: Making a sleep diary for several weeks can help determine the laws and factors that contribute to insomnia.

   • Polysonography (sleep research): In some cases, sleep research may be required to monitor the activity of the brain, heart rate, breathing and other physiological parameters during sleep.

Section 2: Traditional methods of treating insomnia

1. Cognitive-behavioral therapy for insomnia (KPT): It is considered a gold standard for the treatment of chronic insomnia. KPT B helps to change the negative thoughts and behavior associated with sleep. It includes several components:

   • Control of incentives: Limiting the time spent in bed, only for sleep and sex, to strengthen the connection between the bed and sleep.

   • Sleep restriction: Reducing the time spent in bed to create easy fatigue, which can facilitate falling asleep.

   • Cognitive therapy: Identification and change in negative thoughts and beliefs of sleep.

   • Relaxation methods: Training in relaxation techniques, such as progressive muscle relaxation, meditation or breathing exercises to reduce anxiety and stress.

   • Sleep hygiene: The introduction of healthy sleep habits, such as a regular sleep schedule, a comfortable situation for sleeping and rejection of stimulants before bedtime.

2. Medications released by prescription: Several drugs are available on the prescription for the treatment of insomnia:

   • Benzodiazepines: Such as Temespam (restaurant) and triazolars (halcies). They have a sedative effect, but can cause addiction and have side effects, such as daytime drowsiness and impaired cognitive functions.

   • Nezenzodiazepine sleeping pills: Such as Zolpidem (Ambienes), Zalesplon (sonata) and Esopyclon (Lonesta). They act on the same brain receptors as benzodiazepines, but are considered less causing. However, they can still have side effects.

   • Ortagonists of Ortsin receptors: Such as Suvorexant (Belsra) and Lemborxant (Davigo). They block ORDOXIN, Neurotransmitter, which contributes to wakefulness.

   • Antidepressants: Some antidepressants, such as trazodon and doxepine, have a sedative effect and can be prescribed for insomnia, especially if it is associated with depression or anxiety.

3. Right -making sleeping pills: They usually contain antihistamines, such as diphenhydramine (Benadryl) or doxylamine (unis). They can cause drowsiness, but less effective than drugs that are released according to the prescription, and can have side effects, such as daytime drowsiness, dry mouth and constipation.

4. The importance of consulting a doctor: It is important to consult a doctor before taking any medicines for insomnia in order to discuss risks and advantages and determine the best course of treatment. Medicines should be used only under the supervision of a doctor to avoid side effects and dependence.

Section 3: Natural dietary supplements against insomnia: review

1. The growing popularity of natural dietary supplements: Many people are looking for natural alternatives to drugs released by prescription for the treatment of insomnia due to fears about side effects and dependence. Natural dietary supplements are often considered softer and with a lower risk of side effects.

2. Action mechanisms: Natural dietary supplements from insomnia work in different ways:

   • Increase in relaxation: Some dietary supplements, such as valerian and chamomile, have a sedative effect and can contribute to relaxation, facilitating falling asleep.

   • Regulation of circadian rhythms: Melatonin helps to regulate the cycle of sleep and wakefulness of the body, which can be useful for insomnia caused by a change in time zones or a reflective work.

   • Reducing anxiety: Some dietary supplements, such as L-theanine and Ashvaganda, can reduce anxiety and stress, which can contribute to better sleep.

   • Improving the quality of sleep: Some dietary supplements, such as magnesium, can improve the depth and duration of sleep.

3. The importance of quality and dosage: It is important to choose high -quality dietary supplements from reliable manufacturers and follow the recommended dosages. Bades are not regulated as strictly as drugs released according to the prescription, so it is important to conduct research and choose products that have undergone third -party testing for cleanliness and efficiency.

4. Potential interactions: Natural dietary supplements can interact with other medicines, so it is important to consult a doctor before taking any new dietary supplements, especially if you take any other drugs or have any basic diseases.

Section 4: A detailed description of natural dietary supplements against insomnia

1. Melatonin:

   • What is this: Melatonin is a hormone that is naturally produced by the pineal gland in the brain. It helps to regulate the cycle of sleep and wakefulness of the body.

   • How works: The production of melatonin increases in the dark, signaling the body that it is time to sleep. Melatonin supplements can help adjust the cycle of sleep and wakefulness, especially with insomnia caused by a change in time zones or a reflective work.

   • Advantages: It can help with insomnia, the change of time zones and the problems with sleep in children. It can improve the quality of sleep and reduce the time of falling asleep.

   • Dosage: It is usually recommended from 0.5 to 5 mg for 30-60 minutes before bedtime. Start with a low dose and increase as necessary.

   • Side effects: They may include headache, dizziness, nausea and daytime drowsiness.

   • Cautions: Pregnant or nursing women should be avoided. It can interact with some drugs, such as anticoagulants and antidepressants.

2. Valerian:

   • What is this: Valerian is a grass that has been used for centuries as a natural sleeping pill.

   • How works: It is believed that Valerian increases the level of gamma-aminoles acid (GABA) in the brain, neurotransmitter, which helps regulate nerve impulses and has a calming effect.

   • Advantages: It can help with insomnia, anxiety and stress. It can improve the quality of sleep and reduce the time of falling asleep.

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

   • Side effects: They may include headache, dizziness and stomach disorder.

   • Cautions: Pregnant or nursing women should be avoided. It can interact with some drugs such as sedative and antidepressants.

3. Chamomile:

   • What is this: Chamomile is a grass that is often used for its soothing and relaxing action.

   • How works: Chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain, which can contribute to drowsiness and a decrease in anxiety.

   • Advantages: It can help with insomnia, anxiety and stress. It can improve sleep quality and help relax.

   • Dosage: You can use tea (1-2 cups before bedtime) or in the form of capsules (400-1600 mg of extract).

   • Side effects: Usually it is well tolerated, but in some people allergic reactions can cause.

   • Cautions: People with allergies should be avoided to chamomile or other plants of the family complex.

4. L-theanine:

   • What is this: L-theanine is an amino acid contained in tea leaves.

   • How works: L-theanine contributes to relaxation without causing drowsiness. It increases the level of GABA, serotonin and dopamine in the brain, which play a role in the regulation of mood and sleep.

   • Advantages: It can reduce anxiety, improve relaxation and improve sleep quality.

   • Dosage: It is usually recommended from 100 to 200 mg before bedtime.

   • Side effects: Usually it is well tolerated, but in some people it can cause headache or stomach disorder.

   • Cautions: It is considered safe for most people, but pregnant or nursing women should consult a doctor before use.

5. Magnesium:

   • What is this: Magnesium is an important mineral that plays a role in many body functions, including sleep regulation.

   • How works: Magnesium helps to relax muscles and nerves, which can contribute to better sleep. It also regulates the production of melatonin.

   • Advantages: It can improve the quality of sleep, reduce the time of falling asleep and reduce night awakening.

   • Dosage: It is usually recommended from 200 to 400 mg before bedtime.

   • Side effects: They may include stomach disorder, diarrhea and nausea.

   • Cautions: It can interact with some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium additives.

6. Ashwaganda:

   • What is this: Ashvaganda is adaptogenic grass, which has been used for centuries in Ayurvedic medicine.

   • How works: Ashvaganda helps the body cope with stress and improves overall well -being. It reduces the level of cortisol, stress hormone, and promotes relaxation.

   • Advantages: It can reduce anxiety, improve relaxation and improve sleep quality.

   • Dosage: It is usually recommended from 300 to 500 mg of Ashvaganda extract before bedtime.

   • Side effects: They may include stomach disorder, diarrhea and nausea.

   • Cautions: Pregnant or nursing women should be avoided. It can interact with some drugs such as sedative and immunosuppressants.

7. Triptofan:

   • What is this: Triptofan is an amino acid that is the predecessor of serotonin and melatonin, two hormones that play a role in the regulation of sleep.

   • How works: Tryptophan helps the body develop serotonin and melatonin, which contribute to relaxation and improve sleep.

   • Advantages: It can improve the quality of sleep, reduce the time of falling asleep and reduce night awakening.

   • Dosage: It is usually recommended from 500 to 1000 mg before bedtime.

   • Side effects: They may include nausea, dizziness and headache.

   • Cautions: It can interact with some drugs, such as antidepressants. People with liver diseases or kidneys should consult a doctor before taking a tryptophan additives.

8. Passiflora (passion):

   • What is this: Passiflora is a grass that is traditionally used to facilitate anxiety and improve sleep.

   • How works: It is believed that the passiflora increases the level of the GABA in the brain, which can help relax and reduce anxiety.

   • Advantages: It can help with anxiety, insomnia and nervousness.

   • Dosage: It is usually recommended from 300 to 400 mg of passiflora extract before bedtime. Passiflora tea is also a popular option.

   • Side effects: They may include dizziness, drowsiness and confusion.

   • Cautions: Pregnant or nursing women should be avoided. It can interact with some drugs such as sedative and anticoagulants.

Section 5: Improving sleep hygiene: Foundation for a healthy sleep

1. Settling sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate the natural cycle of sleep and wakefulness of the body.

2. Create a calm sleeping atmosphere: Make sure your bedroom is dark, quiet and cool. Use darling curtains, bears or white noise to block distracting factors. The temperature in the room should be about 18-20 degrees Celsius.

3. Regular physical exercises: Regular physical exercises can improve sleep, but try not to play sports too close to bed. It is best to play sports no later than 3 hours before bedtime.

4. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Caffeine is a stimulant that can make it difficult to fall asleep, and alcohol, although it can cause drowsiness, can disturb sleep later at night.

5. Limit the use of screens before bedtime: Light radiated by electronic devices, such as phones, tablets and computers, can interfere with the production of melatonin. Avoid the use of screens at least an hour before bedtime.

6. Relaxing ritual before bedtime: Develop a relaxing ritual before bedtime, for example, reading a book, taking a warm bath or listening to soothing music.

7. Follow the nutrition: Avoid heavy food and large fluid volumes before bedtime. A light snack, such as a toast made of whole grain bread or banana, can be facilitated by sleep.

8. Optimize your bedroom: Make sure your mattress and pillows are convenient and supportive. Invest in high -quality bedding that will help you feel comfortable and relaxed.

9. Control of incentives: Use the bed only for sleep and sex. Do not watch TV, do not work and do not use the phone in bed. If you cannot fall asleep for 20 minutes, get up and take care of something relaxing until you feel drowsiness.

10. Stress management: Learn to manage stress using methods such as meditation, yoga or diary.

Section 6: Alternative therapy for insomnia

1. Acupuncture: The traditional Chinese medical equipment that includes the introduction of thin needles into certain points on the body. It is believed that acupuncture stimulates the release of endorphins and other neurotransmitters, which can help relax and improve sleep.

2. Aromatherapy: Using essential oils to improve sleep and relax. Essential oils, such as lavender, chamomile and sandalwood, are often used for aromatherapy. They can be used in diffuser, added to the bath or applied to the skin in diluted form.

3. Meditation and Minfulness: Practices that help focus on the present moment and reduce anxiety and stress. Meditation of awareness can help improve the quality of sleep and reduce the time of falling asleep.

4. Yoga: A comprehensive practice that combines physical poses, breathing techniques and meditation. Yoga can help reduce stress, improve relaxation and improve sleep quality.

5. Biological feedback: A method that uses electronic sensors to monitor physiological parameters, such as heart rate, blood pressure and muscle tension. Biological feedback can help people learn to control these parameters, which can help relax and improve sleep.

6. Hypnosis: The state of increased attention and susceptibility to suggestion. Hypnosis can be used to change negative thoughts and behavior associated with sleep.

Section 7: Factors that should be taken into account when choosing natural dals

1. Safety: Consult a doctor or a qualified specialist in the field of health care before taking any new dietary supplements, especially if you have any main diseases or you take any medicine.

2. Efficiency: Studies on the effectiveness of natural dietary supplements with insomnia are limited, so it is important to manage expectations. Some dietary supplements can work for some people, not for others.

3. Quality: Choose high -quality dietary supplements from reliable manufacturers. Look for products that have undergone third -party testing for cleanliness and efficiency.

4. Dosage: Follow the recommended dosages. Do not take more recommended dose, hoping to get the best result.

5. Side effects: Aware of possible side effects and interactions. Stop using if you experience any side effects.

6. Interactions with drugs: Natural dietary supplements can interact with other medicines, so it is important to consult a doctor before taking any new dietary supplements, especially if you take any other drugs or have any basic diseases.

7. Individual needs: Consider your individual needs and preferences. What works for one person may not work for another.

Section 8: Practical tips on the use of natural dietary supplements from insomnia

1. Start with small doses: Start with the lowest recommended dose and gradually increase it as necessary.

2. Give them time for action: Natural dietary supplements may take several days or weeks to start acting.

3. Be patient: Do not despair if you do not see immediate results. Continue to use dietary supplements and make other changes to your lifestyle to improve your sleep.

4. Keep a dream diary: Keep a sleep diary to track your sleep and identify any patterns or factors that contribute to insomnia.

5. Do not replace traditional treatment: Natural dietary supplements should not replace the traditional treatment of insomnia, such as KPT B or drugs, released according to the prescription. They can be used as an addition to traditional treatment.

6. Combine with sleep hygiene: Natural dietary supplements are most effective in combination with good sleep hygiene.

7. Consult a doctor: Always consult a doctor before starting taking any new dietary supplements to make sure that they are safe and suitable for you.

Section 9: Prospects and future research

1. The need for additional research: Additional studies are needed to determine the effectiveness and safety of natural dietary supplements with insomnia. Most studies are small and do not have sufficient power to draw final conclusions.

2. Promising research areas: Studies study the potential of new natural dietary supplements and new combinations of existing dietary supplements for the treatment of insomnia.

3. Personalized medicine: In the future, insomnia treatment can be more personalized, taking into account individual factors, such as genetics, lifestyle and basic diseases.

4. Integrative approach: More and more doctors accept an integrative approach to the treatment of insomnia, combining traditional methods of treatment with natural dietary supplements and changes in lifestyle.

Section 10: Success Stories and Reviews

1. Anecdotal evidence: Many people report success in using natural dietary supplements to improve sleep. However, it is important to remember that jokes are not scientific evidence.

2. Exchange of experience: The exchange of experience and reviews with other people suffering from insomnia can be useful.

3. The importance of realistic expectations: It is important to have realistic expectations and understand that natural dietary supplements are not a panacea.

Section 11: Legal and regulatory aspects of natural dals

1. Bad regulation: Unlike drugs released according to the prescription, natural dietary supplements are not regulated so strictly. This means that the quality and effectiveness of dietary supplements can vary.

2. The importance of third -party testing: Look for dietary supplements that have undergone third -party testing for cleanliness and efficiency.

3. Manufacturer’s responsibility: Manufacturers are responsible for ensuring the safety of their products, but they are not obliged to prove the effectiveness of their products before bringing them to the market.

4. Consumer rights: Consumers are entitled to safe and effective products. If you have any fears about the safety or effectiveness of the dietary supplement, inform the relevant regulatory authorities.

Section 12: resources and support

1. Doctors and sleep experts: Contact a doctor or sleep specialist to get help in the diagnosis and treatment of insomnia.

2. Online resources: Many online resources are available, such as websites and forums that provide information and support for people suffering from insomnia.

3. Support groups: Joining the support group can provide you with the opportunity to contact other people suffering from insomnia and share experience.

4. Books and Articles: Many books and articles about insomnia and natural dietary supplements are available.

Section 13: Chavo (frequently asked questions)

1. Are natural dietary supplements safe for everyone? No, natural dietary supplements can interact with other medicines and not fit for everyone. Always consult a doctor before taking any new dietary supplements.

2. How long do you need to take natural dietary supplements to see the results? Natural dietary supplements may take several days or weeks to start acting.

3. What to do if natural dietary supplements do not help? If natural dietary supplements do not help, consult a doctor or sleep specialist.

4. Where can I buy high -quality natural dietary supplements? You can buy high-quality natural dietary supplements in authoritative healthy food stores, pharmacies and online stores.

5. What changes in lifestyle can help me sleep better? Good sleep hygiene includes a consistent sleep schedule, creating a calm atmosphere for sleeping, regular physical exercises, rejection of caffeine and alcohol before bedtime and restricting the use of screens before bedtime.

Section 14: Glossary Terms

• Adaptogen: A substance that helps the body cope with stress.
• Antihistamine: A medicine that blocks the effect of histamine, a substance that causes symptoms of allergies.
• Ayurveda: The traditional system of medicine from India.
• Benzodiazepine: A class of drugs with a sedative effect.
• Gamk (gamma-aminobral acid): Neurotransmitter, which helps regulate nerve impulses.
• Circus rhythm: The natural cycle of sleep and wakefulness of the body.
• Cognitive-behavioral therapy (KPT): The type of psychotherapy that helps change negative thoughts and behavior.
• Cortisol: Stress hormone.
• Neurotransmitter: A chemical that transmits signals between nerve cells.
• Octin: Neurotransmitter, which contributes to wakefulness.
• Polysonography: The study of sleep, which monitors the activity of the brain, heart rate, breathing and other physiological parameters during sleep.
• Sedative: A medicine with a calming effect.

Section 15: Conclusion

Natural dietary supplements can be a useful addition to a comprehensive strategy for treating insomnia. However, it is important to remember that they are not a panacea and should be used in combination with good sleep hygiene and, if necessary, traditional treatment methods. Always consult a doctor before taking any new dietary supplements to make sure that they are safe and suitable for you. Understanding the causes and consequences of insomnia, making conscious decisions about natural dietary supplements and introducing healthy sleep habits, you can improve the quality of sleep and overall well -being.