Bad for sleeping without side effects

Sleeping without side effects: Complete guidance

Section 1: Understanding the problem of sleep

1. The prevalence of sleep disturbances:

   • Insomnia: chronic and acute, symptoms (difficulties with falling asleep, maintaining sleep, early awakening).
   • Restless legs syndrome (SBN): an irresistible desire to move your legs, especially at night.
   • Apnee in a dream: intermittent breathing in a dream, leading to a decrease in oxygen in the blood.
   • Narcolence: Excessive daytime drowsiness and sudden attacks of sleep.
   • Parasunia: sleeping -off, nightmares, conversation in a dream.
   • Replaceable work and circus rhythm disorders: impact on the production of melatonin.
   • Age -related sleep changes: a decrease in the total duration and quality of sleep.
   • The influence of gadgets and blue light: suppression of the production of melatonin.
   • Stress and anxiety: the main factors affecting sleep.

2. Physiology of sleep:

   • Sleep phases: nrem (n1, n2, n3) and rem.
   • Circat rhythm: the internal watches of the body that regulate the sleeping cycle.
   • Melatonin: a hormone that regulates sleep produced by the pineal gland.
   • Cortisol: stress hormone, its level should decrease before bedtime.
   • Adenosine: Neurotransmitter, causing drowsiness.
   • Gaba (Gaba): Neurotransmitter, which reduces nervous activity and promotes relaxation.
   • The role of the brain in the regulation of sleep: hypothalamus, thalamus, cerebral cortex.

3. Diagnosis of sleep disorders:

   • Anamnesis collection: assessment of the history of sleep, the regime of the day, drugs taken and related diseases.
   • Physical examination: exclusion of physical causes of sleep disturbances.
   • Polysonography (PSG): Golden standard for diagnosis of apnea in a dream and other sleep disturbances.
   • Actigraphy: monitoring of motor activity to evaluate the sleep-bonding regime.
   • Questionnaires and scales: Pittsburgh sleep quality index (PSQI), a drunkenness scale of Appvort (ESS).
   • Keeping a sleep diary: recording time of falling asleep, awakening, the number of awakening at night and the total time of sleep.

4. The consequences of a lack of sleep:

   • Reducing cognitive functions: memory deterioration, concentration of attention and decision -making.
   • Increased risk of cardiovascular diseases: hypertension, stroke, heart attack.
   • Metabolic disorders: obesity, type 2 diabetes.
   • Weakening of the immune system: increased susceptibility to infections.
   • Mental disorders: depression, anxiety, irritability.
   • Increased risk of accidents: at work and driving.
   • Reducing productivity and performance.
   • Deterioration of the quality of life and general well -being.
   • Influence on hormonal balance: menstrual cycle disorders in women, a decrease in testosterone levels in men.

Section 2: Review

1. Melatonin:

   • The mechanism of action: regulates the circus rhythm, signaling the body about the onset of night.
   • Dosage: usually 0.5-5 mg before bedtime.
   • Indications: insomnia, interchangeable work, circus rhythm, adaptation to the change of time zones (Jetlag).
   • Safety and side effects: usually tolerate well, headache, dizziness, nausea, drowsiness during the day are possible. Rarely — nightmares, depression.
   • Interactions with drugs: you should avoid simultaneous administration with antidepressants, anticoagulants and immunosuppressants.
   • Forms of release: tablets, capsules, sprays, chewing sweets.
   • Tips for use: start with a minimum dose and gradually increase if necessary. Take 30-60 minutes before bedtime.
   • Studies: The effectiveness in the treatment of insomnia and jetga is confirmed.

2. Magnesium:

   • The mechanism of action: relaxes the muscles, reduces nervous excitability, is involved in the production of melatonin.
   • Dosage: Usually 200-400 mg before bedtime.
   • Indications: insomnia, anxiety, muscle cramps, restless legs syndrome.
   • Safety and side effects: in high doses can cause diarrhea.
   • Interactions with drugs: can reduce the absorption of some antibiotics and drugs for the treatment of osteoporosis.
   • Release forms: tablets, capsules, powder, oil for external use.
   • Tips for use: Take with food to improve absorption. Choose helating forms of magnesium (glycinate, taurat) for better tolerance.
   • Studies: The effectiveness in the treatment of insomnia and a decrease in anxiety is confirmed.

3. L-theanine:

   • The mechanism of action: an amino acid that promotes relaxation, a decrease in anxiety and improve sleep quality. It does not cause drowsiness directly, but helps to fall asleep.
   • Dosage: Usually 100-200 mg before bedtime.
   • Indications: anxiety, stress, insomnia, improvement of concentration.
   • Safety and side effects: usually well tolerated, rarely — headache, nausea.
   • Interactions with drugs: no significant interactions have been identified.
   • Forms of release: tablets, capsules, powder.
   • Tips for use: take before bedtime or during the day to reduce anxiety.
   • Studies: The effectiveness is confirmed in a decrease in anxiety and improving the quality of sleep.

4. Valerian:

   • The mechanism of action: contains valerian acid, which affects GABA receptors, having a calming and sleeping pill.
   • Dosage: Usually 300-600 mg of valerian extract before bedtime.
   • Indications: insomnia, anxiety, nervous excitement.
   • Safety and side effects: drowsiness is possible during the day, headache, dizziness, stomach disorder.
   • Interactions with drugs: can enhance the effect of sedatives, alcohol and antidepressants.
   • Forms of release: tablets, capsules, tinctures, tea.
   • Tips for use: take 30-60 minutes before bedtime. The effect may not appear immediately, a course technique is required.
   • Studies: The effectiveness in the treatment of insomnia is confirmed, but the research results are contradictory.

5. Chamomile:

   • The mechanism of action: contains an apigenin, an antioxidant that binds to the gapcock receptors in the brain, having a calming effect.
   • Dosage: usually 1-2 cups of chamomile tea before bedtime or 400-800 mg of chamomile extract.
   • Indications: insomnia, anxiety, stomach disorder.
   • Safety and side effects: rarely allergic reactions, especially in people with allergies to ambrosia.
   • Interactions with drugs: no significant interactions have been identified.
   • Forms of release: tea, extract, capsules.
   • Tips for use: drink chamomile tea 30-60 minutes before bedtime.
   • Studies: The effectiveness is confirmed in a decrease in anxiety and improving the quality of sleep.

6. 5-HTP (5-hydroxyryptophan):

   • The mechanism of action: the predecessor of serotonin and melatonin, is involved in the regulation of mood and sleep.
   • Dosage: Usually 50-100 mg before bedtime.
   • Indications: depression, anxiety, insomnia.
   • Safety and side effects: nausea, diarrhea, headache are possible. Rarely — serotonin syndrome (with simultaneous use with antidepressants).
   • Interactions with drugs: you should avoid simultaneous administration with antidepressants, especially MAO inhibitors.
   • Forms of release: capsules, tablets.
   • Tips for use: start with a minimum dose and gradually increase if necessary. Take with food to reduce side effects.
   • Studies: The effectiveness in the treatment of depression and improving sleep is confirmed.

7. Gamk (gamma-aminobral acid):

   • The mechanism of action: Neurotransmitter, which reduces nervous activity and promotes relaxation.
   • Dosage: Usually 250-750 mg before bedtime.
   • Indications: anxiety, insomnia, stress.
   • Safety and side effects: drowsiness is possible during the day, headache, dizziness.
   • Interactions with drugs: can enhance the effect of sedatives, alcohol and antidepressants.
   • Forms of release: tablets, capsules, powder.
   • Tips for use: accept before bedtime. The effectiveness of the oral administration of the GABA remains controversial, since it poorly penetrates through the hematoencephalic barrier.
   • Studies: Additional studies are needed to confirm the effectiveness of the oral administration of GABA.

8. Triptofan:

   • The mechanism of action: amino acid, the predecessor of serotonin and melatonin, is involved in the regulation of mood and sleep.
   • Dosage: Usually 500-1000 mg before bedtime.
   • Indications: insomnia, depression, anxiety.
   • Safety and side effects: nausea, diarrhea, headache are possible.
   • Interactions with drugs: you should avoid simultaneous administration with antidepressants, especially MAO inhibitors.
   • Forms of release: capsules, tablets, powder.
   • Tips for use: take before bedtime with carbohydrates to improve absorption.
   • Studies: The effectiveness in the treatment of depression and improving sleep is confirmed.

9. Herbal fees (sleep tea):

   • Composition: usually contain a combination of herbs, such as Valerian, Chamomile, Melissa, Lavender, Passiflora.
   • The mechanism of action: have a soothing and sleeping pills due to the synergistic effect of various herbs.
   • Dosage: According to the instructions on the package.
   • Indications: insomnia, anxiety, nervous excitement.
   • Safety and side effects: allergic reactions are possible to separate collection components.
   • Interactions with drugs: you should take into account the possible interactions of herbs with drugs.
   • Forms of release: tea bags, scattered tea.
   • Tips for use: brew tea according to the instructions and drink 30-60 minutes before bedtime.
   • Research: Efficiency depends on the composition of the collection and individual reaction of the body.

10. L-Ornitin:

    • The mechanism of action: an amino acid that can reduce the level of cortisol (stress hormone) and improve sleep quality. Promotes the detoxification of ammonia in the body.
    • Dosage: Usually 400-600 mg before bedtime.
    • Indications: stress, fatigue, insomnia, improvement of physical endurance.
    • Safety and side effects: usually well tolerated, but in rare cases can cause stomach disorder.
    • Interactions with drugs: there are few data on significant interactions, but it is recommended to be cautioned with simultaneous use with other amino acids or drugs affecting ammonia metabolism.
    • Forms of release: capsules, tablets, powder.
    • Tips for use: take before bedtime on an empty stomach for better absorption.
    • Studies: Preliminary studies show that L-Ornitin can reduce the level of cortisol and improve sleep quality, especially in people experiencing stress and fatigue.

11. Passiflora extract (Passiflora Incarnata):

    • The mechanism of action: contains flavonoids and other compounds that have a calming effect on the nervous system. It is assumed that it increases the level of the GABA in the brain.
    • Dosage: usually 300-450 mg of extract before bedtime.
    • Indications: anxiety, anxiety, insomnia, nervous tension.
    • Safety and side effects: usually well tolerated. In rare cases, dizziness, drowsiness or disorder of the stomach may occur.
    • Interactions with drugs: can enhance the effect of sedatives and anesthetics. Caution should be observed with simultaneous use with these drugs.
    • Forms of release: tablets, capsules, liquid extract, tea.
    • Tips for use: take 30-60 minutes before bedtime.
    • Studies: Studies show that passiflora extract can be effective for reducing anxiety and improving sleep quality, especially with light forms of insomnia.

12. Melissa Officinalis):

    • The mechanism of action: contains rosemary acid and other compounds that have a calming and anti -stress effect. It can increase the level of the GABA in the brain.
    • Dosage: usually 300-600 mg of an extract or 1-2 cups of tea from lemon balm before bedtime.
    • Indications: anxiety, anxiety, insomnia, nervous tension, digestive disorders associated with stress.
    • Safety and side effects: usually well tolerated. In rare cases, drowsiness or stomach disorder can cause.
    • Interactions with drugs: can enhance the effect of sedatives and anesthetics.
    • Forms of release: tablets, capsules, liquid extract, tea.
    • Tips for use: take 30-60 minutes before bedtime. You can combine with other soothing herbs, such as valerian or chamomile.
    • Research: Melissa can be effective for reducing anxiety and improving sleep quality, especially in combination with other herbs.

Section 3: Factors affecting the choice

1. Causes of insomnia:

   • Stress and anxiety: L-theanine, magnesium, chamomile, lemon balm.
   • Violation of circadian rhythm: melatonin.
   • Muscle tension and convulsions: Magnesium.
   • Depression: 5-HTP, TRIPTOPHAN.
   • Age -related sleep changes: melatonin, magnesium.
   • Restless legs syndrome: magnesium.
   • Chronic pain: magnesium, valerian (a doctor’s consultation is required).

2. Individual characteristics of the body:

   • Age: Melatonin dosage for the elderly can be lower.
   • Related diseases: it is necessary to take into account possible contraindications and interactions with drugs.
   • Allergies: Bades containing allergens should be avoided.
   • Pregnancy and breastfeeding: most dietary supplements are not recommended during pregnancy and breastfeeding, a doctor’s consultation is necessary.
   • Individual sensitivity: the reaction to dietary supplements can vary in different people.

3. Taken medicines:

   • Antidepressants: you should avoid simultaneous administration with 5-HTP, Triptophan and Valerian without consulting a doctor.
   • Anticoagulants: Melatonin can enhance their action.
   • Sedatives: Valerian, GABA, Passiflora, Melissa can enhance their effect.
   • Immunosuppressants: Melatonin can interact with them.
   • Antibiotics and drugs for the treatment of osteoporosis: Magnesium can reduce their absorption.

4. Output form:

   • Tablets and capsules: convenient in use, precisely dosed.
   • Tinctures and extracts: quickly suck, you can adjust the dosage.
   • Tea: soothing ritual, pleasant taste.
   • Sprays: rapid absorption through the mucous membrane of the oral cavity (melatonin).
   • Oil for external use: magnesium for muscle relaxation.

5. Quality and manufacturer:

   • Choose dietary supplements from trusted manufacturers with a good reputation.
   • Pay attention to the availability of quality certificates (GMP, NSF).
   • Check the composition on the label: make sure that the dietary supplement contains the declared ingredients in the specified dosage.
   • Avoid dietary supplements with artificial additives, dyes and preservatives.
   • Read reviews of other consumers.

Section 4: Recommendations for the use of dietary supplements

1. Start with a low dose:

   • Start with a minimum recommended dose and gradually increase if necessary.
   • This allows you to evaluate the individual reaction of the body and avoid side effects.

2. Reception 30-60 minutes before bedtime:

   • Most dietary supplements are recommended to be taken 30-60 minutes before bedtime, so that they manage to act.
   • Melatonin should be taken 30 minutes before bedtime.
   • Herbal teas can be drunk 1-2 hours before bedtime.

3. Regularity of reception:

   • To achieve a sustainable dietary supplement effect, it is recommended to take regularly, especially at the beginning of the course.
   • The effect of some dietary supplements (valerian) may not appear immediately, a course technique is required.

4. A combination with other methods of improving sleep:

   • Bades are most effective in combination with other methods of improving sleep, such as sleep hygiene, relaxation techniques and psychotherapy.
   • You should not rely only on dietary supplements, it is necessary to eliminate the causes of insomnia.

5. Duration of admission:

   • The long -term intake of dietary supplements without consulting a doctor is not recommended.
   • The duration of the course depends on the cause of insomnia and the individual reaction of the body.
   • With prolonged use of melatonin, its own production may decrease.

6. Continuation of the reception:

   • Dietary supplements should be stopped gradually to avoid cancellation syndrome.
   • If insomnia returns after the cessation of admission of dietary supplements, you must consult a doctor to identify and treat the causes of sleep disturbance.

7. Keeping a sleep diary:

   • Keeping a sleep diary helps to track the effectiveness of dietary supplements and adjust the dosage or reception mode.
   • In the diary of sleep, the time of falling asleep, awakening, the number of awakening at night, the total sleep time, the quality of sleep and any side effects of the intake of dietary supplements should be noted.

Section 5: Sleep hygiene: the basis of a healthy sleep

1. Regular sleep mode:

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

2. Comfortable conditions for sleep:

   • Dark, quiet and cool bedroom.
   • Convenient mattress and pillow.
   • Avoid noise and bright light.

3. Limiting the effects of blue light:

   • Avoid using gadgets (phones, tablets, computers) 1-2 hours before bedtime.
   • Use blue light filters on the screens of devices.
   • Use lamps with warm light in the evening.

4. Avoid stimulants before bedtime:

   • Limit the consumption of caffeine, nicotine and alcohol in the afternoon.
   • These substances can violate sleep and cause insomnia.

5. Regular physical activity:

   • Regular physical exercises improve the quality of sleep, but intensive training should be avoided 2-3 hours before bedtime.
   • Easy exercises, such as yoga or stretching, can contribute to relaxation.

6. Proper nutrition:

   • Avoid heavy and spicy foods before bedtime.
   • A light snack containing carbohydrates and proteins can contribute to falling asleep.
   • Drinking enough water during the day, but limiting fluid before bedtime to avoid night awakenings.

7. Relaxation techniques:

   • Meditation, deep breathing, progressive muscle relaxation, auto -training.
   • These techniques help reduce stress and anxiety, which contributes to falling asleep.

8. Creating a ritual before bedtime:

   • Reading a book, a warm bath, listening to calm music.
   • These rituals help to tune in to sleep and relax.

9. Limiting daytime sleep:

   • Daytime sleep can break the night sleep, especially if it lasts more than 30 minutes.
   • If you need to sleep during the day, it is better to limit the duration of sleep to 20-30 minutes and avoid sleep in the afternoon.

10. Psychotherapy:

    • Cognitive-behavioral therapy for insomnia (KPT-B) is an effective method of treating chronic insomnia.
    • KPT B helps to change the negative thoughts and behavior associated with sleep, and improve sleep hygiene.

Section 6: When to see a doctor

1. Chronic insomnia:

   • If insomnia lasts more than 3 months and affects the quality of life, you must consult a doctor.
   • The doctor will help to identify the cause of insomnia and prescribe adequate treatment.

2. Suspicion of apnea in a dream:

   • If you snore loudly, experience breathing stops in a dream, feel drowsiness during the day, you need to consult a doctor to conduct polysography.
   • Apnae in a dream can lead to serious health consequences, such as cardiovascular diseases.

3. Restless legs syndrome:

   • If you experience an insurmountable desire to move your feet, especially at night, you need to see a doctor.
   • The doctor will help to identify the cause of SBN and prescribe treatment.

4. Taking drugs affecting sleep:

   • If you take medications that can cause insomnia, you need to consult a doctor about a possible replacement of the drug or dose correction.

5. Related diseases:

   • If insomnia is associated with concomitant diseases such as depression, anxiety, hyperthyroidism, you must consult a doctor to treat the underlying disease.

6. Inefficiency of dietary supplements:

   • If dietary supplements do not help improve sleep or cause side effects, you must consult a doctor to get a consultation.

7. Pregnancy and breastfeeding:

   • Before taking any dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.

8. Childhood:

   • Insomnia in children requires special attention and consultations of a pediatrician or child psychologist.

Section 7: The latest sleep research

1. Effect Microbioots Kishechnika on Son:

   • Studies show that the intestinal microbiota can affect the production of neurotransmitters, such as serotonin and melatonin, which regulate sleep.
   • Probiotics and prebiotics can improve sleep quality by acting on the intestinal microbiota.

2. The role of the glial system in sleep regulation:

   • Glial cells, especially astrocytes, play an important role in the regulation of sleep, participating in synaptic transmission and maintaining brain homeostasis.

3. Using technologies to improve sleep:

   • Applications for smartphones and wearable devices can monitor sleep and provide personalized recommendations for improving sleep hygiene.
   • Light therapy and sound therapy can also be effective for the treatment of circadian rhythm and insomnia.

4. Genetic factors affecting sleep:

   • The genome studies allow you to identify genes associated with the regulation of sleep and a predisposition to sleep disturbances.
   • The personalized approach to the treatment of insomnia based on a genetic analysis can be more effective.

5. The influence of epigenetic factors on sleep:

   • Epigenetic factors, such as DNA methylation and histone modification, can affect the expression of genes associated with sleep regulation.
   • The lifestyle, nutrition and the environment can influence the epigenetic factors and, therefore, on sleep.

Section 8: Conclusion

The choice of Bad for sleeping is an individual process that requires a thorough analysis of the causes of insomnia, the individual characteristics of the body and possible interactions with drugs. Always start with a doctor’s consultation and adhere to the principles of sleep hygiene to achieve the best result. The right approach to solving sleep problems will allow you to restore strength, improve the quality of life and maintain health for many years.