Top dietary supplements for strong sleep: a full guide for choice and application

Section 1: Understanding of sleep and factors affecting its quality

1.1. Circus rhythms: the key to regular sleep

Circat rhythms, often called “biological clock”, are internal processes that regulate the sleep-bite cycle for about 24 hours. They affect the release of hormones, body temperature and other physiological functions. The imbalance of circadian rhythms can lead to insomnia, daytime fatigue and other health problems.

Factors affecting circus rhythms:
- World: Light, especially sunny, is the most powerful regulator of circadian rhythms. The impact of light in the morning helps to “restart” the inner clock.
- Melatonin: This hormone, produced by the pineal gland, plays a key role in sleep regulation. Its level increases in the evening, preparing the body for bedtime, and decreases in the morning, contributing to awakening.
- Day of the day: Compliance with regular sleep and wakefulness, even on weekends, helps strengthen circus rhythms.
- Age: With age, circus rhythms can become less stable, which can lead to sleep problems.
- Work after changing: Work in night shifts or with a changing schedule can seriously disrupt circus rhythms.

1.2. Sleep stages: from superficial to deep

The dream consists of several stages, each of which has its own characteristics and plays a certain role in the restoration of the body:

Stage 1 (nrem 1): This is the stage of transition from wakefulness to bed. It lasts only a few minutes. Breathing and heartbeat slow down, muscles relax. It is easy to wake up at this stage.
Stage 2 (nrem 2): This is the stage of deeper sleep, occupying about half the total time of sleep. The heartbeat and breathing slow down even more. The body temperature decreases. The brain generates “sleepy spindles” – bursts of electrical activity.
Stage 3 (NREM 3) / 4 (NRM 4): These stages, often united, are the deepest stages of sleep. The breath and heartbeat are slowest. It is very difficult to wake up at these stages. At these stages, tissue restoration, strengthening of immunity and release of growth hormone are restored.
REM-SN (quick sleep): This stage is characterized by rapid eye movements, increased brain activity (similar to activity during wakefulness), muscle paralysis (which prevents movement in a dream) and dreams. REM-SN is important for consolidating memory and learning.

1.3. Factors affecting the quality of sleep

Many factors can negatively affect the quality of sleep:

Stress and anxiety: Chronic stress and anxiety lead to an increased level of cortisol, stress hormone, which can interfere with falling asleep and maintain sleep.
Depression: Depression is often accompanied by sleep disturbances, such as insomnia or hypersonia (excessive drowsiness).
Bad food: The use of caffeine, alcohol and heavy foods before going to bed can break sleep. The deficiency of certain vitamins and minerals can also play a role.
Lack of physical activity: A lack of physical activity can lead to sleep problems. However, too intense training just before going to bed may have the opposite effect.
Electronic devices: Blue light radiated by the screens of electronic devices suppresses the production of melatonin, which makes it difficult to fall asleep.
Inappropriate sleeping: Noise, light, high temperature and an uncomfortable mattress can interfere with high -quality sleep.
Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome and chronic pain, can cause sleep disturbances.
Medicines: Some drugs, both prescription and over -the -counter, can cause insomnia as a side effect.
Age: With age, the duration and quality of sleep are usually reduced.

1.4. Diagnosis of sleep disorders

If sleep problems become chronic and significantly affect the quality of life, it is important to consult a doctor for diagnosis. The most common methods for diagnosing sleep disorders:

Polisonography (PSG): This study, which is carried out in the laboratory of sleep and allows you to evaluate various parameters during sleep, such as brain activity, eye movements, muscle tone, heart rhythm, breathing and the level of oxygen in the blood.
Activation: This is a study in which a device similar to a clock is put on a wrist that monitors movement and allows you to evaluate a sleep-baking cycle for several days or weeks.
Sleep diary: This is a simple and effective way to track your habits of sleep and wakefulness. The patient records the time of falling asleep, the time of awakening, the amount of awakening at night, the intake of food and drinks, the use of alcohol and caffeine, the level of stress and other factors that can affect sleep.

Section 2: Bades supporting healthy sleep: review and mechanisms of action

2.1. Melatonin: Sleep hormone

The mechanism of action: Melatonin is a hormone produced by the pineal gland, which plays a key role in the regulation of the sleep-fat cycle. It helps to signal the body about the occurrence of darkness and prepares it for sleep.
Advantages: Melatonin can help reduce the time of falling asleep, improve sleep quality and reduce the symptoms of clocking time zones (Jetlag).
Dosage: It is usually recommended to start with a low dose (0.3-0.5 mg) and gradually increase it if necessary. The maximum recommended dose is usually 3-5 mg. It is important to consult a doctor to determine the optimal dosage.
Side effects: In rare cases, melatonin can cause drowsiness, headache, dizziness and nausea.
To whom it suits: Melatonin can be useful for people suffering from insomnia associated with violation of circadian rhythms, for example, when changing time zones or when working on shifts.
Attention: Melatonin can interact with some drugs, so it is important to consult a doctor before its use. It is not recommended to use melatonin to pregnant and lactating women.

2.2. Magnesium: a mineral relaxing muscles and mind

The mechanism of action: Magnesium is involved in more than 300 biochemical reactions in the body, including regulation of the nervous system and muscle relaxation. Magnesium deficiency can lead to anxiety, irritability and muscle cramps, which can violate sleep.
Advantages: Magnesium can help improve sleep quality, reduce anxiety and relax muscles.
Forms of magnesium: There are various forms of magnesium, which differ in degree of digestibility. The most digestible forms include magnesium glycinate, magnesium tronate and magnesium citrate.
Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. The dosage of dietary supplements with magnesium can vary, so it is important to follow the instructions on the package.
Side effects: In large doses, magnesium can cause diarrhea.
To whom it suits: Magnesium can be useful for people suffering from anxiety, muscle cramps and insomnia associated with a deficiency of magnesium.
Attention: Magnesium can interact with some drugs, so it is important to consult a doctor before its use. People with kidney diseases should be careful when taking magnesium.

2.3. Valerian: Anywort Snowstock

The mechanism of action: Valerian is a herbaceous plant, the roots of which contain compounds that have a calming and sleeping pill. Valerian, presumably, increases the level of the GABA (gamma-aminomatic acid) in the brain, a neurotransmitter that promotes relaxation and sleep.
Advantages: Valerian can help reduce the time of falling asleep, improve sleep quality and reduce anxiety.
Dosage: The dosage of valerian can vary depending on the form of release (capsules, tinctures, teas). It is important to follow the instructions on the packaging. It is usually recommended to take valerian 30-60 minutes before bedtime.
Side effects: In rare cases, valerian can cause drowsiness, headache and stomach disorder.
To whom it suits: Valerian can be useful for people suffering from mild and moderate insomnia associated with anxiety or stress.
Attention: Valerian can enhance the effect of sedatives, so it is important to consult a doctor before its use. It is not recommended to use valerian to pregnant and lactating women.

2.4. Chamomile: soothing tea

The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain, which can contribute to relaxation and sleep.
Advantages: Chamomile can help reduce anxiety and improve sleep quality.
Forms of admission: Chamomile can be consumed in the form of tea, capsules or extracts.
Dosage: For the preparation of chamomile tea, 1-2 teaspoons of dried flowers are usually used per cup of hot water. Chamomile capsules and extracts should be taken in accordance with the instructions on the package.
Side effects: In rare cases, chamomile can cause allergic reactions, especially in people with allergies to Ambrosia.
To whom it suits: Chamomile can be useful for people suffering from easy anxiety and sleep problems.
Attention: Chamomile can interact with some drugs, so it is important to consult a doctor before its use.

2.5. L-dean: amino acid for relaxation

The mechanism of action: L-theanine is an amino acid contained in tea, which contributes to relaxation without causing drowsiness. It increases the level of GABA, dopamine and serotonin in the brain, neurotransmitters that improve mood and reduce anxiety.
Advantages: L-theanine can help reduce anxiety, improve sleep quality and increase 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, but in rare cases it can cause headache or stomach.
To whom it suits: L-theanine can be useful for people suffering from anxiety, stress and sleep problems.
Attention: L-theanine can interact with some drugs, so it is important to consult a doctor before its use.

2.6. 5-HTP (5-hydroxyrypthophanes): The precursor of serotonin

The mechanism of action: A 5-HTP is an amino acid that is a predecessor of serotonin, a neurotransmitter who plays an important role in the regulation of mood, sleep and appetite. 5-HTP can help increase the level of serotonin in the brain, which can improve mood and sleep.
Advantages: 5-HTP can help improve mood, reduce anxiety and improve sleep quality.
Dosage: It is usually recommended to start with a low dose (50 mg) and gradually increase it if necessary. The maximum recommended dose is usually 200-300 mg. It is important to consult a doctor to determine the optimal dosage.
Side effects: 5-HTP can cause nausea, diarrhea and headache.
To whom it suits: 5-HTP can be useful for people suffering from depression, anxiety and sleep problems.
Attention: 5-HTP can interact with some drugs, especially with antidepressants, so it is important to consult a doctor before its use.

2.7. GABA (gamma-aminomatic acid): a neurotransmitter that calms the nervous system

The mechanism of action: A margin is a neurotransmitter that plays a key role in reducing nervous excitability in the entire nervous system. The size, in fact, slows down brain activity, which helps to relax and reduce physical and mental stress.
Advantages: The dime can help reduce anxiety, improve sleep quality and relax muscles.
Dosage: The dosage of the marriage can vary. It is usually recommended to start with a low dose (250-500 mg) and gradually increase it if necessary.
Side effects: In rare cases, a margin can cause drowsiness, tingling in the limbs and stomach disorder.
To whom it suits: The margin can be useful for people suffering from anxiety, stress, muscle cramps and sleep problems.
Attention: The margin can interact with some drugs, so it is important to consult a doctor before its use.

2.8. Triptofan: Amino acid necessary for the production of melatonin and serotonin

The mechanism of action: Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. Triptophanes can help increase the level of serotonin and melatonin in the brain, which can improve mood and sleep.
Advantages: Triptophanes can help improve mood, reduce anxiety and improve sleep quality.
Dosage: It is usually recommended to take 500-1000 mg of tryptophan 30-60 minutes before bedtime.
Side effects: Triptophanes can cause nausea, diarrhea and headache.
To whom it suits: Triptophanes can be useful for people suffering from depression, anxiety and sleep problems.
Attention: Triptophanes can interact with some drugs, especially with antidepressants, so it is important to consult a doctor before its use.

2.9. Passiflora (Passion): Herbal remedy for removing anxiety

The mechanism of action: Passiflora is a herbaceous plant that has a calming and anxiolytic effect. Passiflora, presumably, increases the level of the GABA in the brain, which helps to relax and reduce anxiety.
Advantages: Passiflora can help reduce anxiety, improve sleep quality and relax muscles.
Dosage: The dosage of passiflora can vary depending on the form of the release (capsules, tinctures, teas). It is important to follow the instructions on the packaging.
Side effects: In rare cases, passiflora can cause drowsiness, headache and dizziness.
To whom it suits: Passiflora can be useful for people suffering from anxiety, stress and sleep problems.
Attention: Passiflora can enhance the effect of sedatives, so it is important to consult a doctor before its use. It is not recommended to use passiflora to pregnant and lactating women.

2.10. Complex dietary supplements for sleeping: synergistic effect

Many manufacturers offer complex sleep dietary supplements that combine several ingredients such as melatonin, magnesium, valerian, chamomile and L-theian. Such complexes can have a synergistic effect, enhancing the action of each ingredient.

Advantages: Complex dietary supplements for sleep can provide a more complex approach to improving sleep, affecting various factors affecting its quality.
Attention: When choosing a comprehensive diet, it is important to carefully study the composition and dosage of the ingredients to make sure that they meet your needs and do not cause side effects. It is important to consult a doctor before using any dietary supplement, especially if you take other medicines.

Section 3: Practical recommendations for the use of dietary supplements for sleeping

3.1. Consultation with a doctor: the necessary step

Before taking any dietary supplements for sleeping, you need to consult a doctor. The doctor can evaluate your health status, identify the possible causes of sleep problems, exclude medical conditions and medicinal interactions, as well as recommend the most suitable dietary supplement and dosage.

3.2. Start with low doses: gradual increase

At the beginning of taking any dietary supplement for sleep, it is recommended to start with a low dose and gradually increase it if necessary. This will help you evaluate the tolerance of dietary supplements and avoid side effects.

3.3. Follow the reception recommendations: Time and dosage

It is important to comply with recommendations for receiving dietary supplements for sleeps indicated on the packaging or recommended by the doctor. Some dietary supplements should be taken 30-60 minutes before bedtime, others-just before bedtime. It is also important to observe the recommended dosage.

3.4. Do not replace dietary supplements with a healthy lifestyle: integrated approach

Dietary dietary supplements can be a useful addition to a healthy lifestyle, but they should not replace it. It is important to observe the daily routine, avoid the use of caffeine and alcohol before bedtime, regularly engage in physical exercises, create a comfortable atmosphere for sleeping and manage stress.

3.5. Track the effect: Keep sleep diary

To evaluate the effectiveness of dietary supplement for sleep, it is recommended to keep sleep diary. Write down the time of falling asleep, awakening time, the number of awakening at night, sleep quality and any side effects. This will help you determine how effective dietary supplements are and whether it is necessary to adjust the dosage or change it.

3.6. Be patient: the results may not appear immediately

Do not expect instant results from taking dietary supplements for sleeping. In order to evaluate their effectiveness, it may take several days or weeks. Be patient and continue to follow the doctor’s recommendations.

3.7. Avoid prolonged use: interruption in admission

It is not recommended to use dietary supplements for sleeping for a long time without consulting a doctor. Long -term use of some dietary supplements can lead to the development of tolerance or dependence. It is recommended to take breaks in the intake of dietary supplements so that the body does not get used to them.

3.8. Pay attention to the quality of dietary supplements: choose trusted manufacturers

When choosing dietary supplements for sleep, it is important to pay attention to their quality. Choose dietary supplements from trusted manufacturers who undergo strict quality control and have a good reputation. Pay attention to the availability of quality certificates and reviews of other consumers.

3.9. Combination of dietary supplements with other methods of sleep improvement

To achieve the best results, it is recommended to combine the use of dietary supplements with other methods of improving sleep, such as cognitive-behavioral therapy for insomnia (KPT B), relaxation techniques, meditation and yoga.

3.10. Stop taking when side effects appear: consult a doctor

If you have side effects when taking a bad for sleeping, such as headache, nausea, dizziness, stomach disorder or allergic reactions, immediately stop taking it and consult a doctor.

Section 4: Additional tips to improve sleep

4.1. Follow the daily routine: go to bed and wake up at the same time

Compliance with regular sleep and wakefulness, even on weekends, helps strengthen circadian rhythms and improve sleep quality.

4.2. Create a comfortable sleeping atmosphere: darkness, silence, coolness

Provide the darkness, silence and cool in the bedroom. Use dense curtains, bears or white noise to minimize noise and light. Support the temperature in the bedroom at the level of 18-20 degrees Celsius.

4.3. Avoid caffeine and alcohol before bedtime: stimulating and depressive substances

Avoid the use of caffeine and alcohol before bedtime. Caffeine is a stimulant that can make it difficult to fall asleep. Alcohol can cause drowsiness, but it violates the structure of sleep and leads to frequent awakening at night.

4.4. Limit the use of electronic devices before bedtime: blue light and brain stimulation

Limit the use of electronic devices (phones, tablets, computers) before bedtime. Blue light emitted by the screens suppresses the production of melatonin. In addition, the active use of electronic devices can stimulate the brain and impede falling asleep.

4.5. Regularly engage in physical exercises: improving the quality of sleep

Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime.

4.6. Relaxing rituals before bedtime: warm bath, reading, meditation

Create relaxing rituals before bedtime, such as a warm bath, reading a book or meditation. This will help you relax and prepare for sleep.

4.7. Avoid daytime sleep: if necessary, limit the time

Avoid daytime sleep, especially if you have problems with falling asleep at night. If you need to sleep during the day, restrict sleep time up to 30 minutes and do not sleep after 15:00.

4.8. Adjust the food: light snack before bedtime

Adjust the food. Avoid heavy food and overeating before bedtime. If you are hungry, make a light snack, such as yogurt, banana or handful of nuts.

4.9. Contact a sleeping specialist: for chronic problems

If sleep problems become chronic and significantly affect the quality of life, contact a sleeping specialist for diagnosis and treatment.

4.10. Remember the importance of mental health: stress and anxiety

Remember the importance of mental health. Stress, anxiety and depression can significantly affect the quality of sleep. Turn to a psychologist or psychotherapist for help if you experience mental health problems.

This article provides a comprehensive overview of sleep, factors affecting its quality, various supplements that can aid in achieving restful sleep, practical guidelines for using these supplements, and additional tips for improving sleep hygiene. Remember to consult a healthcare professional before starting any new supplement regimen.