Safe dietary supplement to improve sleep: detailed review and guide
Section 1: understanding of sleep problems and factors affecting its quality
Sleep disorders are a common problem that affects millions of people around the world. Insufficient or poor -quality sleep can lead to a number of negative consequences, including a decrease in cognitive functions, mood deterioration, weakening of the immune system and increasing the risk of chronic diseases. Before resorting to the help of dietary supplements, it is important to understand the reasons for your sleep problems and factors that can influence it.
1.1. Circus rhythms and their role in sleep regulation:
Circat rhythms are internal biological watches that regulate the sleep-bonding cycle. These rhythms are synchronized with external signals such as light and darkness, and control the production of hormones, such as melatonin, which contributes to sleep. Violation of circadian rhythms caused by a change in time zones (Jetlag), work on shifts or irregular sleep schedule, can lead to insomnia and other problems with sleep.
1.2. Factors affecting the quality of sleep:
Many factors can affect the quality of sleep, including:
- Stress and anxiety: Chronic stress and anxiety can activate the nervous system, making it difficult to fall asleep and maintaining sleep.
- Diet: The consumption of caffeine, alcohol and heavy foods can break sleep before bedtime.
- Physical activity: Unregular physical activity or intensive training can be interfered with sleep immediately before bedtime.
- Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome and chronic pain, can cause sleep disturbances.
- Medicines: Some drugs, including antidepressants, beta-blockers and corticosteroids, can affect sleep.
- Environment: Noise, light and temperature in the bedroom can affect the quality of sleep.
- Age: With age, sleep patterns change, and older people often have difficulties with falling asleep and maintaining sleep.
- Mental disorders: Depression, anxiety disorders and other mental disorders are often associated with sleep disorders.
- Changing time zones (Jetlag): Travels through several time zones can break circadian rhythms and cause jetlag, which manifests itself in the form of insomnia, fatigue and other symptoms.
- Work after changing: Work in night shifts or shifts with an irregular schedule can disrupt circus rhythms and lead to sleep problems.
1.3. Types of sleep disturbances:
There are many types of sleep disorders, including:
- Insomnia: Difficulties with falling asleep, maintaining sleep or early awakening.
- Apnee in a dream: A condition in which breathing periodically stops during sleep.
- Restless legs syndrome: An irresistible desire to move your feet, especially at night.
- Narcolence: The condition characterized by excessive drowsiness during the day and sudden attacks of sleep.
- Parasia: Unusual behavior during sleep, such as walking in a dream, nightmares and conversations in a dream.
Section 2: Safe dietary supplement to improve sleep: review and action mechanisms
Bades to improve sleep can be a useful addition to a healthy lifestyle aimed at improving the quality of sleep. However, it is important to choose safe and effective products and use them under the guidance of a doctor.
2.1. Melatonin:
- The mechanism of action: Melatonin is a hormone produced by the pineal gland, which regulates the sleeping cycle. Melatonin intake can help adjust circus rhythms and improve falling asleep.
- Efficiency: Melatonin is most effective for sleep disturbances associated with violation of circadian rhythms, such as jetlag and shift work. It can also be useful for insomnia in older people.
- Dosage: The recommended dose of melatonin is from 0.5 to 5 mg for 30-60 minutes before bedtime.
- Safety: Melatonin is usually considered safe, but can cause side effects, such as drowsiness, headache and dizziness. It is important to start with a low dose and gradually increase it if necessary. Not recommended for prolonged use without consulting a doctor.
- Special cases: Pregnant and nursing women, as well as people with autoimmune diseases, should consult a doctor before taking melatonin.
2.2. Magnesium:
- The mechanism of action: Magnesium is a mineral that plays an important role in many body functions, including sleep regulation. It helps to relax muscles, reduce stress levels and improve sleep quality. Magnesium also participates in the production of melatonin.
- Efficiency: Magnesium can be useful for insomnia associated with stress, muscle cramps and magnesium deficiency.
- Dosage: The recommended dose of magnesium to improve sleep is from 200 to 400 mg before bedtime. It is best to take magnesium in the form of glycinate or citrate, which are well absorbed by the body.
- Safety: Magnesium is usually considered safe, but can cause side effects, such as diarrhea and stomach disorder, especially when taking large doses.
- Special cases: People with kidney diseases should consult a doctor before taking magnesium.
2.3. Valerian:
- The mechanism of action: Valerian is a plant that is traditionally used to improve sleep and reduce anxiety. It is believed that valerian increases the level of gamma-aminoles acid (GABA) in the brain, neurotransmitter, which contributes to relaxation and sleep.
- Efficiency: Valerian can be useful with mild insomnia and anxiety.
- Dosage: The recommended dose of valerian is from 400 to 900 mg of extract before bedtime.
- Safety: Valerian is usually considered safe, but can cause side effects, such as drowsiness, headache and stomach disorder. Valerian with alcohol or other sedatives should not be taken.
- Special cases: Pregnant and lactating women, as well as people with liver diseases, should consult a doctor before taking valerian.
2.4. Chamomile:
- The mechanism of action: Chamomile is a plant that has soothing and relaxing properties. It is believed that the chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain and promotes sleep.
- Efficiency: Chamomile can be useful with easy insomnia and anxiety.
- Dosage: Chamomile can be consumed in the form of tea (1-2 cups before bedtime) or in the form of an extract (400-800 mg before bedtime).
- Safety: Chamomile is usually considered safe, but can cause allergic reactions in people who are sensitive to plants of the family complex (for example, ambrosia, chrysanthemums).
- Special cases: Pregnant women should consult a doctor before the use of chamomile in large quantities.
2.5. L-theanine:
- The mechanism of action: L-theanine is an amino acid contained in tea, which has soothing and relaxing properties. It helps to increase alpha waves in the brain that are associated with relaxation and decrease in stress.
- Efficiency: L-theanine can be useful in anxiety and stress that interfere with sleep. He can also improve the quality of sleep without causing drowsiness.
- Dosage: The recommended dose of L-theanine is from 100 to 200 mg before bedtime.
- Safety: L-theanine is usually considered safe and has few side effects.
2.6. 5-HTP (5-hydroxyryptophan):
- The mechanism of action: A 5-HTP is an amino acid that is a predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood and sleep. Reception of 5-HTP can increase the level of serotonin in the brain and improve sleep.
- Efficiency: 5-HTP can be useful for insomnia associated with depression and low level of serotonin.
- Dosage: The recommended dose of 5-HTP is from 50 to 100 mg before bedtime.
- Safety: 5-HTP can cause side effects, such as nausea, vomiting and diarrhea. You should not take 5-HTP with antidepressants or other drugs affecting serotonin levels.
- Special cases: People with liver or kidney diseases, as well as pregnant and nursing women, should consult a doctor before taking 5-HTP.
2.7. Glycine:
- The mechanism of action: Glycine is an amino acid that plays a role in the regulation of the nervous system and can contribute to relaxation and sleep. It can also reduce body temperature, which can facilitate falling asleep.
- Efficiency: Glycine can be useful for improving the quality of sleep and reduce drowsiness during the day.
- Dosage: The recommended dose of glycine is from 3 to 5 grams before bedtime.
- Safety: Glycine is usually considered safe, but can cause side effects, such as nausea and stomach disorder, when taking large doses.
2.8. Lavender:
- The mechanism of action: Lavender is a plant that has soothing and relaxing properties. It is believed that the smell of lavender affects the nervous system and promotes sleep.
- Efficiency: Lavender can be useful with easy insomnia and anxiety.
- Dosage: Lavender can be used in the form of essential oil for aromatherapy (a few drops in diffuser before bedtime) or in the form of capsules (80-160 mg before bedtime).
- Safety: Lavender is usually considered safe, but can cause allergic reactions in some people.
- Special cases: Pregnant women should consult a doctor before using lavender essential oil.
Section 3: Recommendations for the safe use of dietary supplements for sleeping
To ensure safe and efficient use of dietary supplement to improve sleep, it is important to follow the following recommendations:
- Consultation with a doctor: Before taking any dietary supplement for sleep, consult a doctor, especially if you have any medical conditions or you take any medication. The doctor can help determine the cause of your sleep problems and choose the most suitable dietary supplement for you.
- The choice of quality products: Bad from reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to quality certificates from independent organizations, such as NSF International or USP.
- Reading labels: Carefully read the labels of dietary supplements and follow the dosage instructions. Do not exceed the recommended dose.
- Start with a low dose: Start taking a low dose dose and gradually increase it if necessary. This will allow you to evaluate the tolerance of dietary supplements and avoid side effects.
- Side effects monitoring: Carefully follow your feelings after taking a dietary supplement and pay attention to any side effects. If you experience any unpleasant symptoms, stop taking dietary supplements and consult a doctor.
- Combination with other methods: Dietary dietary supplements are most effective when used in combination with other methods of improving sleep, such as sleep hygiene, cognitive-behavioral therapy for insomnia (KPT-B) and stress management.
- Not for long -term use: Sleep dietary supplements are not intended for long -term use. If your dream problems do not improve after several weeks of taking a dietary supplement, consult a doctor for further evaluation and treatment.
- Avoid a combination with alcohol and other sedatives: Do not take dietary supplements with alcohol or other sedatives, as this can enhance their effect and lead to undesirable side effects.
- Special cases: Pregnant and lactating women, as well as people with liver diseases, kidneys or autoimmune diseases, should consult a doctor before taking any dietary supplement for sleeping.
Section 4: Sleep hygiene: the basis of healthy sleep
Sleep hygiene is a set of practices and habits that contribute to healthy sleep. Compliance with sleep hygiene rules can significantly improve sleep quality and reduce the need for dietary supplements.
4.1. Regular sleep schedule:
Go to bed and wake up at the same time every day, even on weekends. This helps to regulate circus rhythms and improves sleep quality.
4.2. Creating a comfortable sleeping environment:
Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or white noise to minimize noise and light. The optimum temperature in the bedroom for most people is from 18 to 20 degrees Celsius.
4.3. Avoid caffeine and alcohol before bedtime:
Caffeine and alcohol can disrupt sleep. Avoid the use of caffeine a few hours before bedtime and alcohol 2-3 hours before bedtime.
4.4. Limit the use of electronic devices before bedtime:
Blue light radiated by the screens of electronic devices can suppress the production of melatonin and break the dream. Limit the use of smartphones, tablets and computers an hour before bedtime.
4.5. Regular physical activity:
Regular physical activity can improve the quality of sleep, but avoid intensive training just before bedtime. It is best to play sports in the morning.
4.6. Relaxing rituals before bedtime:
Create a relaxing ritual before bedtime, for example, reading a book, taking a warm bath or listening to calm music. This will help you relax and prepare for sleep.
4.7. Avoid long sleep during the day:
A long sleep during the day can break your night sleep. If you need to take a nap, limit sleep time up to 20-30 minutes and do not sleep after 15:00.
4.8. Proper nutrition:
Avoid heavy food and overeating before bedtime. A light snack containing complex carbohydrates and protein can help improve sleep.
4.9. Stress management:
Find effective stress control methods such as meditation, yoga or breathing exercises. Chronic stress can disrupt sleep.
4.10. Consult a doctor:
If sleep problems are preserved, despite compliance with sleep hygiene rules, consult a doctor for further evaluation and treatment.
Section 5: Cognitive-behavioral therapy for insomnia (KPT B)
KPT B is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep. KPT B includes several techniques, including:
- Control of incentives: Technique aimed at restoring the association between the bed and sleep. It includes to go to bed only when you feel drowsiness and get out of bed if you cannot fall asleep for 20 minutes.
- Restriction of time in bed: A technique aimed at reducing the time spent in bed to increase drowsiness and improve sleep quality.
- Cognitive therapy: Technique aimed at changing negative thoughts and beliefs about sleep.
- Relaxation techniques: Techniques, such as progressive muscle relaxation and breathing exercises that help reduce stress and relax before bedtime.
- Sleep hygiene: Compliance with the rules of sleep hygiene described above.
KPT B is an effective method of treating insomnia and can help reduce or eliminate the need to receive dietary supplements.
Section 6: Other factors affecting sleep, and how to deal with them
In addition to the above factors, other factors, such as::
- Chronic pain: Chronic pain can make it difficult to fall asleep and maintenance of sleep. Treatment of chronic pain can improve sleep.
- Apnee in a dream: Apnee in a dream is a condition in which breathing periodically stops during sleep. Treatment of apnea in a dream (for example, using a CPAP apparatus) can significantly improve sleep.
- Restless legs syndrome: Restless legs syndrome is a condition characterized by an irresistible desire to move his legs, especially at night. Treatment of restless legs syndrome can improve sleep.
- Nightmares: Nightmares can break sleep and cause anxiety. Cognitive-behavioral therapy can help reduce the frequency and intensity of nightmares.
- Intolerance to lactose or other food: In some people, the use of certain foods before bedtime can cause discomfort in the abdomen and disrupt sleep. The exclusion of these products from the diet can improve sleep.
- Lack of sunlight: The lack of sunlight can disrupt circus rhythms and cause sleep problems. Spend more time in the fresh air, especially in the morning.
- Dehydration: Dehydration can cause headache, muscle cramps and other symptoms that can disrupt sleep. Drink enough water during the day, but avoid using a large amount of liquid before bedtime.
- Lack of physical exercises: The lack of physical exercises can lead to a deterioration in the quality of sleep. Regular physical activity can improve sleep.
Section 7: Practical tips for improving sleep:
In addition to the aforementioned tips, here are a few practical tips that will help you improve your sleep:
- Keep a dream diary: Write down the time when you go to bed and wake up, as well as any factors that can influence your dream. This will help you identify patterns and understand what causes your sleep problems.
- Try meditation or mindfulness: Meditation and mindfulness can help reduce stress and improve sleep.
- Try yoga: Yoga can help relax the body and mind and improve sleep.
- Try aromatherapy: Essential oils, such as lavender, chamomile and sandalwood, can help relax and improve sleep.
- Buy a convenient mattress and pillows: Make sure your mattress and pillows provide sufficient support and comfort.
- Verly ventilate the bedroom: Fresh air can improve sleep quality.
- Install a timer on a phone or computer to remind yourself of the need to prepare for sleep: This will help you observe a regular sleep schedule.
- Talk to your partner about sleep problems: Perhaps your partner will be able to support you and help you improve your sleep.
- Do not be afraid to contact a specialist for help: If your dream problems do not improve, do not be afraid to seek help from a doctor or a dream specialist.
Section 8: The latest research in the field of dietary supplements for sleeping
Studies in the field of dietary supplements for sleeping are constantly developing. The latest studies study the effectiveness of new dietary supplements and alternative insomnia treatment.
- Studying the role of intestinal microbioma in sleep regulation: Studies show that intestinal microbia can affect sleep. The potential of probiotics and prebiotics is being studied to improve sleep.
- Development of new forms of melatonin: New forms of melatonin with a longer release are being developed, which can be more effective for maintaining sleep.
- Studying the effectiveness of CBD (cannabidiol) to improve sleep: CBD is a non -coclical component of Cannabis. Studies show that CBD can have soothing and relaxing properties and improve sleep, but additional studies are needed.
- Studying the effectiveness of new plant drugs to improve sleep: Studies are studying the effectiveness of other plant drugs, such as California and Passiflora escholz oscillation, to improve sleep.
- Development of new technologies for sleep monitoring: New technologies are developed, such as wearable devices and applications that allow you to monitor sleep and identify sleep disturbances.
Section 9: Alternative methods of sleep improvement
In addition to dietary supplements and sleep hygiene, there are other alternative methods that can help improve sleep:
- Acupuncture: Acupuncture is a traditional Chinese medicine, which includes the introduction of thin needles into certain points on the body. Studies show that acupuncture can be effective for treating insomnia.
- Reflexology: Reflexotherapy is a type of massage, which includes the use of pressure to certain points on the feet, arms or ears. It is believed that reflex therapy can improve sleep.
- Hypnosis: Hypnosis is a state of increased susceptibility, which can be used to change thoughts and behavior. Hypnosis can be effective for the treatment of insomnia.
- Biological feedback (BiofedBack): Biological feedback is a method that allows people to learn how to control certain physiological processes, such as heart rate and muscle tension. Biological feedback can be effective for the treatment of insomnia.
Section 10: Frequently asked questions about sleep dietary supplements
- Are there any dietary supplements for sleep? Most sleep dietary supplements are considered safe if used in accordance with the instructions and under the guidance of a doctor. However, it is important to choose quality products and monitor possible side effects.
- What are the most effective dietary supplements? The effectiveness of the dietary supplement for sleep depends on the cause of your sleep problems. Melatonin is most effective in violations of circadian rhythms, magnesium can be useful for insomnia associated with stress, and valerian and chamomile can help with mild insomnia and anxiety.
- Can sleep dietary supplements cause addiction? Most dietary supplements for sleeping do not cause addiction, but it is important not to use them for a long time without consulting a doctor.
- When should you see a doctor about sleep problems? If your sleeping problems are preserved, despite compliance with sleep hygiene and dietary supplements, consult a doctor for further evaluation and treatment.
- Can I take several dietary supplements for sleeping at the same time? It is not recommended to take several dietary supplements for sleeping at the same time without consulting a doctor, as this can increase the risk of side effects.
- Can pregnant and lactating women take dietary supplements for sleeping? Pregnant and lactating women should consult a doctor before taking any dietary supplement for sleeping.
- How long can you take dietary supplements for sleeping? Sleep dietary supplements are not intended for long -term use. If your dream problems do not improve after several weeks of taking a dietary supplement, consult a doctor for further evaluation and treatment.
- Where to buy quality dietary supplements for sleeping? Bad from reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to quality certificates from independent organizations.
- Do the dietary supplements for sleeping the medicines that I take? Some dietary supplements for sleep can interact with the medicines that you take. Consult a doctor to find out if it is safe to take dietary supplements with your medicines.
This detailed review provides comprehensive information about safe dietary supplements to improve sleep, factors affecting the quality of sleep, and various strategies to achieve a healthy and restoring sleep. Remember that it is important to consult a doctor before taking any dietary supplements in order to ensure their safety and effectiveness for your individual case.