Overview of effective dietary supplements for calm sleep

A review of effective dietary supplements for calm sleep: a detailed guide for choosing and applying

Section 1: Understanding of sleep disorders and their consequences

Disorders of sleep, or insjunium, is a common problem that affects millions of people around the world. Chronic lack of sleep can lead to serious consequences for physical and mental health, affecting cognitive functions, immune system, mood and general quality of life. Before considering dietary supplements as a solution, it is important to understand the causes and types of sleep disorders, as well as be aware of potential risks and advantages of various approaches.

• Types of sleep disturbances:

  • Difficulties with falling asleep (Onset Insomnia): Problems with the start of sleep, often caused by stress, anxiety or overwork.
  • Difficulties with maintenance (Maintenance Insomnia): Frequent awakening during the night, interfering with the achievement of deep, restoring sleep. This may be associated with apnea in a dream, chronic pain, night trips to the toilet or other medical conditions.
  • Early awakening. Awakening is too early in the morning and the inability to fall asleep again, is often associated with depression or other mood disorders.
  • Acute insomnia: Short -term insomnia, usually caused by a stress event or a change in the daily routine.
  • Chronic inshasonia: Insomnia, lasting three or more nights per week for three or more months.

• Causes of sleep disturbances:

  • Stress and anxiety: Psychological stress is one of the most common causes of sleep disturbances. Cortisol, stress hormone, can violate the normal cycle of sleep-bombing.
  • Depression and other mood disorders: Sleep disorders are often accompanied by depression, anxiety disorders and bipolar disorder.
  • Poor sleep hygiene: The irregular sleep mode, the use of caffeine or alcohol before bedtime, the use of electronic devices in bed – all this can worsen the quality of sleep.
  • Medical conditions: Chronic pain, apnea in a dream, restless legs syndrome, thyroid disease and other medical problems can cause sleep disturbances.
  • Medicines: Some drugs, such as antidepressants, beta-blockers and corticosteroids, can affect sleep.
  • Age: With age, the structure of sleep changes, becomes more fragmented, and people more often experience difficulties with falling asleep and maintaining sleep.
  • Changes in time zones (Jetlag): Travels through different time zones violate the circadian rhythm, causing insomnia.
  • Work after changing: Work in night shifts or on a shift schedule violates the natural cycle of sleep-bonding.

• The consequences of chronic lack of sleep:

  • Reducing cognitive functions: Difficulties with concentration, memory and decision making.
  • Increased risk of accidents: The drowsiness at the wheel or at work increases the risk of accidents and injuries.
  • Weakening of the immune system: The lack of sleep reduces the body’s ability to fight infections.
  • Increased risk of chronic diseases: Chronic lack of sleep is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes, obesity and certain types of cancer.
  • Mental health problems: Insomnia can aggravate depression, anxiety and other mood disorders.
  • Reducing the quality of life: Lack of sleep can negatively affect the mood, energy and general feeling of well -being.

Section 2: Overview of dietary supplement to improve sleep: action mechanisms and evidence base

Bades (biologically active additives) are often considered an alternative or an addition to traditional methods of treating sleep disorders. It is important to understand that dietary supplements are not medicines and do not pass the same strict control as pharmaceuticals. The effectiveness and safety of dietary supplements can vary, and before the reception, it is necessary to consult a doctor.

• Melatonin:

  • The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It regulates the sleeping cycle (circus rhythm). The level of melatonin increases in the dark and decreases in light. Melatonin additives can help adjust the circadian rhythm and facilitate falling asleep, especially with jetlag or work on shifts.
  • Evidence base: Studies show that melatonin is effective for reducing the time of falling asleep and improving the quality of sleep, especially in people with circadian rhythm disorders. However, its effectiveness in chronic inshapponia can be limited.
  • Recommendations for use: It is usually recommended to take 0.5-5 mg of melatonin 30-60 minutes before bedtime. You should start with a low dose and gradually increase it if necessary.
  • Side effects: Usually, melatonin is well tolerated, but some people may have side effects, such as headache, dizziness, nausea and drowsiness during the day.
  • Special warnings: Melatonin can interact with some drugs such as anticoagulants and immunosuppressants. It is not recommended to take melatonin to pregnant or nursing women, as well as people with autoimmune diseases.

• Valerian:

  • The mechanism of action: Valerian is a herbaceous plant whose root is traditionally used to treat insomnia and anxiety. It is believed that valerian affects the level of gamma-aminomatic acid (GABA), neurotransmitter, which plays a role in relaxing and reducing the excitability of the nervous system.
  • Evidence base: Some studies show that valerian can improve the quality of sleep and reduce the time of falling asleep, although the research results are ambiguous. Some meta analyzes have shown that valerian is more effective than placebo, but additional studies with higher quality are needed.
  • Recommendations for use: 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 during the day.
  • Special warnings: Valerian can enhance the effect of sedatives and alcohol. It is not recommended to take valerian to pregnant or nursing women.

• Chamomile:

  • The mechanism of action: Chamomile is grass, the flowers of which contain an apigenin, an antioxidant that can be associated with GABA receptors in the brain, causing relaxation and drowsiness.
  • Evidence base: Some studies show that chamomile can improve sleep quality and reduce anxiety, although the research results are limited. Romashki tea can have a mild sedative effect.
  • Recommendations for use: Chamomile is available in various forms, including tea, capsules and extracts. To prepare tea, pour 1-2 teaspoons of dried chamomile flowers with boiling water and let it brew for 5-10 minutes. The dosage of capsules and extracts varies depending on the product.
  • Side effects: Chamomile is usually well tolerated, but some people can cause allergic reactions, especially in people with allergies to Ambrosia or other plants of the Astro family.
  • Special warnings: Chamomile can interact with some drugs such as anticoagulants.

• Lavender:

  • The mechanism of action: Lavender is an aromatic plant whose essential oil has soothing and relaxing properties. It is believed that lavender affects the nervous system, reducing anxiety and improving the mood.
  • Evidence base: Some studies show that inhalation of lavender essential oil can improve sleep quality and reduce anxiety. Lavender capsules can also be effective for the treatment of anxiety disorders.
  • Recommendations for use: Lavender essential oil can be used in aromatherapy, adding a few drops to the diffuser or applying to the pillow. Lavender capsules are taken orally in accordance with the instructions on the package.
  • Side effects: Lavender essential oil can cause skin irritation in some people. Lavender capsules can cause stomach disorder.
  • Special warnings: It is not recommended to take lavender essential oil inward. Lavender can interact with some medicines.

• L-triptophan:

  • The mechanism of action: L-tripthophanes is an indispensable amino acid that is the predecessor of serotonin and melatonin, neurotransmitters who play a role in regulating mood and sleep.
  • Evidence base: Some studies show that L-tripthophanes can improve sleep quality and reduce anxiety, although research results are ambiguous.
  • Recommendations for use: It is usually recommended to take 500-1000 mg L-tripteophan 30-60 minutes before bedtime.
  • Side effects: L-tripthophanes can cause side effects, such as nausea, dizziness and drowsiness during the day.
  • Special warnings: L-tripthophanes can interact with some drugs such as antidepressants. It is not recommended to take L-tripthophanes to pregnant or nursing women.

• 5-HTP (5-hydroxyryptophan):

  • The mechanism of action: 5-HTP is an amino acid that is an intermediate product in the synthesis of serotonin from L-tripthophanes. 5-HTP can increase the level of serotonin in the brain, which can improve mood and sleep.
  • Evidence base: Some studies show that 5-HTP can improve sleep quality and reduce anxiety, although the research results are limited.
  • Recommendations for use: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.
  • Side effects: 5-HTP can cause side effects, such as nausea, vomiting and diarrhea.
  • Special warnings: 5-HTP can interact with some drugs such as antidepressants. It is not recommended to take 5-HTP pregnant or lactating women.

• Magnesium:

  • The mechanism of action: Magnesium is a mineral that plays a role in more than 300 enzymatic reactions in the body. Magnesium helps regulate the level of melatonin and GABA, neurotransmitters who play a role in the regulation of sleep. Magnesium can also help relax the muscles and reduce anxiety.
  • Evidence base: Some studies show that magnesium can improve the quality of sleep, especially in people with magnesium deficiency.
  • Recommendations for use: It is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime. Various forms of magnesium are available, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate is often considered the best form to improve sleep, as it is well absorbed and does not cause stomach disorders.
  • Side effects: High doses of magnesium can cause diarrhea.
  • Special warnings: Magnesium can interact with some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium.

• L-theanine:

  • The mechanism of action: L-theanine is an amino acid contained in tea leaves. L-theanine can help relax and reduce anxiety without causing drowsiness. It is believed that L-theanine increases the level of GABA and other neurotransmitters who play a role in relaxation.
  • Evidence base: Some studies show that L-theanine can improve sleep quality and reduce anxiety, especially in combination with other additives, such as melatonin.
  • Recommendations for use: 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, but in some people it can cause headache.
  • Special warnings: L-theanine can interact with some drugs.

• Glycine:

  • The mechanism of action: Glycine is an amino acid that plays a role in transmitting nerve impulses in the brain. Glycine can help reduce body temperature, which can contribute to falling asleep.
  • Evidence base: Some studies show that glycine can improve sleep quality and reduce falling asleep.
  • Recommendations for use: It is usually recommended to take 3 grams of glycine 30-60 minutes before bedtime.
  • Side effects: Glycine is usually well tolerated, but in some people can cause stomach disorder.
  • Special warnings: Glycine can interact with some drugs.

Section 3: Strategies for improving sleep hygiene: The basis of healthy sleep

Before relying on dietary supplements, it is important to optimize sleep hygiene. This includes the creation of a favorable environment for sleeping and the adoption of healthy habits that contribute to relaxation and preparation for sleep.

• Regular sleep mode:

  • Go to bed and wake up at the same time every day, even on weekends. This helps to regulate the circadian rhythm.

• Creating a relaxing atmosphere in the bedroom:

  • Provide the darkness, silence and coolness in the bedroom. Use dense curtains, bears or white noise to minimize distracting factors. The optimum sleep temperature is about 18-20 degrees Celsius.

• Convenient mattress and pillow:

  • Invest in a high -quality mattress and pillow, which provide support and comfort.

• Restriction on the use of electronic devices before bedtime:

  • Avoid using phones, tablets and computers 1-2 hours before bedtime. Blue light emitted by these devices suppresses the production of melatonin. If you need to use electronic devices, turn on the blue light filter.

• Avoid caffeine and alcohol before bedtime:

  • Caffeine is a stimulant that can interfere with falling asleep. Alcohol can cause drowsiness, but it also violates the structure of sleep and can lead to awakening during the night.

• Regular physical exercises:

  • Regular physical exercises can improve sleep quality, but avoid intensive training 2-3 hours before bedtime.

• Relaxing rituals before bedtime:

  • Take a warm bath, read the book, listen to music or make a light stretch to relax before bedtime.

• Stress management:

  • Find the ways to control stress, such as meditation, yoga or breathing exercises.

• Limiting fluid consumption before bedtime:

  • Reduce fluid intake before bedtime to avoid frequent trips to the toilet at night.

• Proper nutrition:

  • Avoid heavy food before bedtime. A light snack containing complex carbohydrates and protein can contribute to falling asleep.

Section 4: Choice of dietary supplements: quality criteria, dosage and safety

When choosing dietary supplements to improve sleep, it is important to take into account the quality of the product, dosage and potential risks.

• The choice of quality products:

  • Buy dietary supplements from reliable manufacturers: Look for brands that have a good reputation and provide information about quality control and product testing.
  • Check the availability of certificates of third -party organizations: Some organizations, such as NSF International and USP, conduct independent testing of dietary supplements for cleanliness, efficiency and safety. The presence of a certificate of a third -party organization guarantees that the product contains the declared amount of ingredients and does not contain harmful pollutants.
  • Read customer reviews: Customer reviews can give an idea of ​​the effectiveness and safety of the product.
  • Avoid products with dubious ingredients or high promises: Be careful with foods that promise a quick and easy cure from insomnia.

• Dosage:

  • Start with a low dose: Start with the lowest recommended dose and gradually increase it if necessary. This will allow you to evaluate your individual tolerance and avoid side effects.
  • Follow the dosage recommendations indicated on the packaging: Do not exceed the recommended dosage, as this can increase the risk of side effects.

• Safety:

  • Consult a doctor: Before you start taking dietary supplement to improve sleep, consult a doctor, especially if you have any medical conditions or you take any medication. The doctor can help you determine whether dietary supplements are suitable for you, and control potential interactions with drugs.
  • Consider potential side effects: Bades can cause side effects, such as headache, dizziness, stomach disorder and drowsiness during the day. If you experience any side effects, stop taking a dietary supplement and consult a doctor.
  • Consider possible interactions with drugs: Bades can interact with some drugs by changing their effectiveness or increasing the risk of side effects. Tell your doctor about all the dietary supplements you accept.
  • Be careful with products containing several ingredients: The combination of several ingredients can increase the risk of side effects and interactions with drugs.

Section 5: Alternative methods of treating sleep disorders: therapy and other approaches

Bades can be useful for improving sleep, but they are not the only solution. Alternative methods of treatment, such as cognitive-behavioral therapy for insomnia (KPT-B) and other approaches, can be more effective for the treatment of chronic sleep disorders.

• Cognitive-behavioral therapy for insomnia (KPT):

  • KPT B is a type of therapy that helps people change their thoughts and behavior related to sleep. KPT B includes methods such as:
    • Control of incentives: Go to bed only when you feel drowsiness, and get out of bed if you can’t fall asleep for 20 minutes.
    • Sleep restriction: Reduce the time spent in bed to increase drowsiness.
    • Cognitive restructuring: Change negative thoughts and beliefs of sleep.
    • Sleep hygiene: Follow the recommendations for sleep hygiene described above.
    • Relaxation techniques: Use relaxation methods such as meditation, yoga or breathing exercises to reduce anxiety and tension.
  • KPT B is considered a gold standard for the treatment of chronic insomnia. Studies show that KPT B more effective than insomnia drugs in the long run.

• State therapy:

  • Light therapy involves the effect of bright light for a certain time every day. Light therapy can help adjust the circadian rhythm and improve sleep, especially with seasonal affective disorder (SAR) or Jetlaga.

• Acupuncture:

  • Acupuncture is a traditional Chinese medical practice that involves the introduction of thin needles into certain points on the body. Some studies show that acupuncture can improve sleep quality and reduce anxiety.

• Hypnosis:

  • Hypnosis is a state of increased susceptibility that can be used to treat various conditions, including insomnia. Hypnotherapy can help people relax and change their thoughts and behavior related to sleep.

• Biological feedback (BiofedBack):

  • Biological feedback is a method that allows people to control their physiological functions, such as heart rate, blood pressure and muscle tension. Biological feedback can help people relax and reduce the alarm, which can improve sleep.

• Meditation and Minfulness:

  • Meditation and Mindfulnes are practices that help people focus on the present moment and reduce stress. Regular practice of meditation and Mindfulness can improve sleep quality and reduce anxiety.

Section 6: Bad for specific cases of sleep disorders

Some dietary supplements can be more useful for the treatment of certain types of sleep disorders.

• Saytag: Melatonin is the most studied and effective dietary supplement for the treatment of jetlag. Take melatonin 30-60 minutes before bedtime in a new time zone for several days.

• Work after changing: Melatonin can also be useful for people working on shifts. In addition, it is important to create a dark and quiet environment for sleep during the day.

• Anxiety and stress: Valerian, chamomile, lavender, L-dean and magnesium can be useful to reduce anxiety and stress that can interfere with sleep.

• Depression: L-tripthophanes and 5-HTP can be useful to increase the level of serotonin, which can improve mood and sleep. However, it is important to consult a doctor before taking these additives, as they can interact with antidepressants.

• Restless legs syndrome: Magnesium can be useful for alleviating symptoms of restless legs syndrome.

Section 7: Final considerations and recommendations

The choice of dietary supplement to improve sleep is an individual process. What works for one person may not work for another. It is important to experiment with various additives and dosages in order to find what is right for you.

• Consult a doctor: Before you start taking dietary supplements, consult a doctor, especially if you have any medical conditions or you take any medicine.
• Optimize sleep hygiene: Before you rely on dietary supplements, make sure you follow the recommendations for sleep hygiene.
• Start with a low dose: Start with the lowest recommended dose and gradually increase it if necessary.
• Be patient: It may take several weeks to notice the effect of dietary supplements.
• Do not rely only on dietary supplements: Consider the possibility of using other methods of treatment of sleep disorders, such as KPT.
• Be attentive to your body: Pay attention to how your body reacts to various additives, and stop taking any additives that cause side effects.

Section 8: New research and promising areas

Studies in the field of sleep disorders and their treatment continue. New studies study the effectiveness of new dietary supplements and other approaches to improving sleep.

• Gabapine: Gabapentin is a medicine that is used to treat epilepsy and neuropathic pain. Some studies show that size can improve the quality of sleep and reduce the alarm.

• Pregabalin: Pregabalin is another medicine that is used to treat epilepsy and neuropathic pain. Some studies show that Pregabalin can improve sleep quality and reduce anxiety.

• Ramaltone: Ramalteon is a melatonin receptor agonist, which is used to treat insomnia. Ramalteon acts more selectively than melatonin, and can be more effective for some people.

• Suvortexant: Suvorexant is an antagonist of ORDOCISINAL BECTIONS, which is used to treat insomnia. Orexin is a neurotransmitter that plays a role in maintaining wakefulness. Suvorexant blocks the action of OREXIN, which contributes to sleep.

• Trazodon: Trazodon is an antidepressant that is sometimes used in low doses to treat insomnia.

In the future, we can expect to see new dietary supplements and medicines that will be more effective and safe for the treatment of sleep disorders. Also, we can expect to see more personalized approaches to the treatment of sleep disorders that will take into account the individual characteristics of each person.