How dietary supplements can help with insomnia

How dietary supplements can help with insomnia: detailed analysis and practical recommendations

Understanding insomnia: the roots of the problem and classification

Insomnia, or insomnia, is a sleep disorder, characterized by difficulties with falling asleep, maintaining sleep, early awakening or a sense of dissatisfaction with SHU, despite a sufficient time spent in bed. It can be short -term (acute) or long (chronic), and its consequences vary from daytime fatigue and irritability to serious health problems.

Before considering dietary supplements as a potential decision, it is necessary to understand the versatility of insomnia and its classification:

• Acute insomnia: Typically associated with stressful situations, changes in the daily mode, diseases or medication. It lasts from several days to several weeks and often passes in itself after eliminating the cause.

• Chronic insomnia: It lasts three months or longer and can be caused by many factors, including:

  • Primary insomnia: Not related to other diseases or conditions. This includes idiopathic insomnia (occurs for no apparent reason) and psychophysiological insomnia (develops due to a caused reaction to insomnia, for example, anxiety associated with the bed).
  • Secondary insomnia: It is caused by other medical conditions, mental disorders, taking medication, abuse of psychoactive substances or sleep disturbances, such as restless legs or apnea syndrome in a dream.

• Insomnia with a violation of falling asleep: Difficulties with the beginning of sleep.

• Insomnia with a violation of sleep maintenance: Difficulties with continuous sleep, frequent awakening during the night.

• Insomnia with early awakening: Awakening is too early in the morning and the inability to fall asleep again.

Understanding the type of insomnia and its potential reasons is the key to choosing the most effective approach to treatment, including the possible role of dietary supplements. It is important to exclude other serious medical causes of insomnia through a doctor’s consultation.

Factors affecting sleep: biochemistry and lifestyle

Sleep is influenced by complex biochemical processes in the brain, in particular, the regulation of circadian rhythms and neurotransmitter activity. Key factors that determine the quality and duration of sleep:

• Circus rhythms: The internal watches of the body, regulating sleep and wakefulness cycles, hormonal secretion and other physiological processes. Violation of circadian rhythms can be caused by a change in time zones, replaceable work, irregular regime of the day and insufficient effects of natural light.

• Melatonin: A hormone regulating the cycle of sleep and wakefulness. Its production increases in the dark and decreases in bright light. The low level of melatonin can lead to difficulties with falling asleep.

• Cortisol: The stress hormone, the level of which is usually reduced before bedtime. An increased level of cortisol caused by stress or anxiety can disturb a dream.

• Gamk (gamma-aminobral acid): Neurotransmitter, which has a calming effect on the brain. GABA deficiency can lead to excitement, anxiety and insomnia.

• Serotonin: Neurotransmitter, participating in the regulation of mood, appetite and sleep. He is the predecessor of melatonin and plays an important role in the cycle of sleep and wakefulness.

• Adenosine: Neurotransmitter, accumulating in the brain during the day and contributes to drowsiness. Caffeine blocks the effect of adenosine, which explains its stimulating effect.

• Sleep hygiene: A set of rules and habits that contribute to healthy sleep. These include:

  • Regular mode of sleep and wakefulness.
  • Creating a relaxing situation in the bedroom (darkness, silence, comfortable temperature).
  • Avoiding caffeine and alcohol before bedtime.
  • Limiting the use of electronic devices before bedtime.
  • Regular physical exercises (but not immediately before bedtime).
  • Relaxation techniques, such as meditation and deep breathing.

The lack of nutrients, such as magnesium, vitamin D and B vitamins, can also affect sleep.

The role of dietary supplements in insomnia: review and mechanisms of action

Bades can be useful for insomnia, especially in cases associated with a deficiency of nutrients, stress or violation of circadian rhythms. However, it is important to remember that dietary supplements are not a replacement for full treatment and should be used in combination with other methods such as sleep hygiene and psychotherapy.

Below is a review of the most popular and studied dietary supplements used in insomnia with a description of their action mechanisms and potential side effects:

1. Melatonin:

   • The mechanism of action: The synthetic analogue of the hormone melatonin, regulates circadian rhythms and promotes falling asleep. It is especially effective for insomnia associated with violation of circadian rhythms, for example, when changing time zones (jetlag) or replaceable work.
   • Dosage: Usually 0.5-5 mg 30-60 minutes before bedtime. You should start with a minimum dose and gradually increase if necessary.
   • Side effects: Drowsiness, headache, dizziness, nausea. Rarely — nightmares, irritability.
   • Cautions: Not recommended during pregnancy, breastfeeding, autoimmune diseases. Driving and working with mechanisms after taking melatonin should be avoided. It interacts with some drugs, such as anticoagulants and immunosuppressants.
   • Research: Numerous studies confirm the effectiveness of melatonin with insomnia, especially in violation of circadian rhythms. Met-analyzes show that melatonin reduces the time of falling asleep and increases the total duration of sleep.

2. Valerian:

   • The mechanism of action: Contains valerian acid and other compounds that are associated with the gamut receptors in the brain, exerting a calming and anxiolytic effect. Reduces nervous tension and promotes relaxation.
   • Dosage: Typically, 300-600 mg valerian extract 30-60 minutes before bedtime.
   • Side effects: Headache, dizziness, stomach disorder. Rarely — excitement, anxiety.
   • Cautions: Not recommended during pregnancy, breastfeeding. It can strengthen the effect of sedatives and alcohol.
   • Research: Some studies show that valerian can improve sleep quality and reduce the time of falling asleep. However, the results are ambiguous, and additional studies with a more stringent design are needed.

3. Chamomile:

   • The mechanism of action: Contains an apigenin, an antioxidant that binds to the gamecus receptors in the brain, exerting a calming and anxiolytic effect. It also has anti -inflammatory properties.
   • Dosage: Usually 1-2 cups of chamomile tea 30-60 minutes before bedtime or 400-1600 mg of chamomile extract.
   • Side effects: Rarely — allergic reactions, especially in people with allergies to Ambrosia.
   • Cautions: Not recommended during pregnancy, breastfeeding. It can interact with anticoagulants.
   • Research: Several studies show that chamomile can improve sleep quality and reduce anxiety symptoms.

4. Magnesium:

   • The mechanism of action: Participates in the regulation of the nervous system, muscle function and the production of melatonin. Magnesium deficiency can lead to anxiety, nervous tension and insomnia.
   • Dosage: Usually 200-400 mg of magnesium of glycinate, tronate or citrate 1-2 hours before bedtime.
   • Side effects: Diarrhea, stomach disorder.
   • Cautions: Not recommended for renal failure. It can interact with some antibiotics and drugs from pressure.
   • Research: Studies show that magnesium can improve the quality of sleep, especially in people with magnesium deficiency.

5. L-theanine:

   • The mechanism of action: The amino acid contained in tea has a calming and anxiolytic effect, without causing drowsiness. Promotes relaxation and improvement of concentration.
   • Dosage: Usually 100-200 mg of L-theanine 30-60 minutes before bedtime.
   • Side effects: Rarely — headache, dizziness, stomach disorder.
   • Cautions: Not recommended during pregnancy, breastfeeding.
   • Research: Studies show that L-theanine can improve sleep quality and reduce anxiety symptoms.

6. 5-HTP (5-hydroxyryptophan):

   • The mechanism of action: Precursor Serotonin, neurotransmitter, participating in the regulation of mood, appetite and sleep. An increase in serotonin levels can improve sleep quality and reduce the symptoms of depression and anxiety.
   • Dosage: Usually 50-100 mg 5-HTP for 30-60 minutes before bedtime.
   • Side effects: Nausea, vomiting, diarrhea, headache.
   • Cautions: It is not recommended during pregnancy, breastfeeding, taking antidepressants. It can cause serotonin syndrome with simultaneous use with other drugs that increase serotonin levels.
   • Research: Some studies show that 5-HTP can improve sleep quality and reduce depression symptoms. However, additional studies are needed to confirm efficiency and safety.

7. Glycine:

   • The mechanism of action: Amino acid that has a calming effect on the brain. It can improve sleep quality and reduce anxiety symptoms.
   • Dosage: Usually 3 grams of glycine 1-2 hours before bedtime.
   • Side effects: Rarely — stomach disorder.
   • Cautions: Not recommended during pregnancy, breastfeeding.
   • Research: Studies show that glycine can improve sleep quality and reduce the symptoms of daytime drowsiness.

8. Triptofan:

   • The mechanism of action: Amino acid, precursor serotonin and melatonin. An increase in the level of serotonin and melatonin can improve sleep quality and reduce the symptoms of depression and anxiety.
   • Dosage: Typically, 1-2 grams of tryptophan 30-60 minutes before bedtime.
   • Side effects: Nausea, vomiting, diarrhea, headache.
   • Cautions: It is not recommended during pregnancy, breastfeeding, taking antidepressants.
   • Research: Some studies show that Triptophanes can improve sleep quality.

9. Passiflora (Passiflora Incarnata):

   • The mechanism of action: Contains compounds that can be associated with the gamut receptors in the brain, exerting a calming and anxiolytic effect.
   • Dosage: Usually 300-450 mg of Passiflora extract 30-60 minutes before bedtime.
   • Side effects: Drowsiness, dizziness, stomach disorder.
   • Cautions: Not recommended during pregnancy, breastfeeding. It can strengthen the effect of sedatives and alcohol.
   • Research: Some studies show that passiflora can improve sleep quality and reduce anxiety symptoms.

10. St. John’s wort (Hypericum Perforatum):

    • The mechanism of action: It has an antidepressant effect, increasing the level of serotonin, norepinephrine and dopamine in the brain. It can be useful for insomnia associated with depression.
    • Dosage: Usually 300 mg of St. John’s wort extract three times a day.
    • Side effects: Sensitivity to sunlight, dry mouth, dizziness, stomach disorder.
    • Cautions: It is not recommended during pregnancy, breastfeeding, taking antidepressants, anticoagulants and other drugs. St. John’s wort interacts with many drugs, reducing their effectiveness. A doctor’s consultation is required.
    • Research: Studies show that St. John’s wort can be effective in the treatment of depression, but its influence on sleep may be associated with improving mood.

Important factors when choosing and using dietary supplements:

• Consultation with a doctor: Before you start taking any dietary supplements, especially in the presence of chronic diseases or taking other drugs, you must consult a doctor. The doctor will help determine the cause of insomnia, exclude other medical causes and choose the most suitable dietary supplement and dosage.
• Quality product: It is important to choose dietary supplements from well -known and reliable manufacturers in order to be sure of the quality and purity of the product. Attention should be paid to the availability of quality certificates and the results of independent laboratory tests.
• Dosage: It is necessary to strictly observe the recommended dosage indicated on the package. You should start with a minimum dose and gradually increase if necessary.
• Duration of admission: Bades are not intended for prolonged use. If insomnia does not pass after several weeks of taking dietary supplements, you must consult a doctor.
• Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect. It is necessary to inform the doctor about all the dietary supplements.
• Side effects: Bades can cause side effects, such as headache, dizziness, stomach disorder. When any side effects appear, it is necessary to stop taking the dietary supplement and consult a doctor.
• Individual reaction: The reaction to dietary supplements can be individual. What helps one person may not help another. It is necessary to carefully monitor your condition and adjust the dosage or choose another dietary supplement if necessary.
• Sleep hygiene: Bades are not a replacement for a healthy lifestyle and good sleep hygiene. It is necessary to observe a regular mode of sleep and wakefulness, create a relaxing atmosphere in the bedroom, avoid caffeine and alcohol before bedtime, engage in physical exercises and use relaxation techniques.
• Psychotherapy: In some cases, insomnia can be caused by psychological factors such as stress, anxiety or depression. In these cases, psychotherapy can be useful, such as cognitive-behavioral therapy (KPT).

Alternative approaches to the treatment of insomnia:

In addition to dietary supplements and sleep hygiene, there are other approaches to the treatment of insomnia, which can be effective in combination with dietary supplements or as independent methods:

• Cognitive-behavioral therapy (KPT): KPT is one of the most effective methods of treating chronic insomnia. It is aimed at changing negative thoughts and behavior associated with sleep. KPT includes:

  • Cognitive therapy: Helps to change negative thoughts and beliefs of sleep.
  • Behavioral therapy: It includes methods such as stimulus control, sleep restriction and relaxation techniques.
  • Control of incentives: Aimed at strengthening the connection between the bed and sleep. It involves the use of the bed only for sleeping and sex, the exit from the bed, if it is not possible to fall asleep for 20 minutes, and return to the bed only with the appearance of drowsiness.
  • Sleep restriction: It is aimed at improving sleep efficiency by reducing the time spent in bed.
  • Relaxation techniques: They include meditation, deep breathing, progressive muscle relaxation and other methods that help relax and reduce stress.

• State therapy: The use of bright light in the morning can help regulate circus rhythms and improve sleep, especially with insomnia associated with violation of circadian rhythms.

• Biological feedback (biofidBEC): A method that allows a person to learn how to control his physiological processes, such as heart rate, muscle tension and brain activity. BiofidBek can be useful for insomnia associated with stress and anxiety.

• Acupuncture: The method of traditional Chinese medicine, which involves the introduction of thin needles into certain points on the body. Some studies show that acupuncture can improve sleep quality.

• Medication: In some cases, the doctor may prescribe sleeping pills for the treatment of insomnia. However, sleeping pills have side effects and are not intended for prolonged use.

Practical advice on improving sleep:

• Create a relaxing atmosphere in the bedroom:

  • Darkness: Use dense curtains or a sleep mask to block the light.
  • Silence: Use Berushi or White noise generator to drown out the noise.
  • Comfortable temperature: maintain a cool temperature in the bedroom (about 18-20 degrees Celsius).
  • Convenient bed and pillow: make sure that your bed and pillow are convenient and provide good support.

• Follow the regular mode of sleep and wakefulness: Try to go to bed and wake up at the same time every day, even on weekends.

• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

• Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.

• Do physical exercises regularly, but not immediately before bedtime: Physical exercises can improve sleep, but they should be done no later than 3-4 hours before bedtime.

• Use relaxation techniques before bedtime: Meditation, deep breathing, progressive muscle relaxation and other relaxation techniques can help relax and prepare for sleep.

• Avoid daytime sleep: Daytime sleep can break the night sleep. If you need to sleep during the day, restrict sleep time up to 30 minutes and do not sleep after 15:00.

• Do not eat heavy food before bedtime: Severe food can cause stomach disorder and disturb a dream.

• Drink enough fluids during the day, but limit the consumption of fluid before bedtime: The limitation of fluid intake before bedtime can reduce the number of night awakenings to visit the toilet.

• Keep a dream diary: Write down the time of falling asleep, awakening time, the number of night awakenings and other factors that can affect your dream. This will help you determine the patterns and causes of your insomnia.

Final recommendations:

Bades can be a useful addition to the treatment of insomnia, especially in combination with other methods such as sleep hygiene and psychotherapy. However, it is important to remember that dietary supplements are not panacea and should be used with caution. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude other medical causes of insomnia, choose the most suitable dietary supplement and dosage, and make sure that there are no contraindications and interactions with drugs. It is important to choose quality products from reliable manufacturers and observe the recommended dosage. If insomnia does not pass after several weeks of taking dietary supplements, you must consult a doctor for further examination and treatment.

This detailed analysis provides comprehensive information about how dietary supplements can help with insomnia, illuminating the causes, mechanisms of action, dosage, side effects and warnings, as well as alternative approaches to treatment and practical advice on improving sleep.