TOP Dads to restore sleep

TOP Dads to restore sleep: a guide for choice and application

Insomnia, fragmented sleep, superficial sleep, difficulties with falling asleep — these problems are familiar to millions of people. The modern rhythm of life, stress, improper nutrition and lack of physical activity negatively affect the quality of our sleep. And although the priority step towards improving sleep is the correction of lifestyle, in some cases dietary supplements (biologically active additives) can become a valuable addition, helping to restore a healthy sleep mode and improve its quality.

In this guide, we will examine in detail the most effective and popular dietary supplements that can help you cope with sleep problems. We will discuss their action mechanisms, advantages, disadvantages, potential side effects and optimal methods of application. It is important to remember that before taking any dietary supplements, it is recommended to consult a doctor, especially if you have chronic diseases or you take other drugs.

I. Melatonin: sleep hormone in a tablet

Melatonin is a hormone that is naturally produced in the pineal gland of the brain in response to the darkness. It plays a key role in the regulation of circadian rhythms that control the sleeping cycle. The production of melatonin reaches the peak at night, signaling the body about preparing for sleep.

How Melatonin works:

• Regulation of circadian rhythms: Melatonin helps synchronize the inner clock with external factors, such as light and darkness. This is especially important for people working in night shifts or often traveling through time zones (jetlag).
• Reducing the time of falling asleep: The intake of melatonin can help reduce the time necessary for falling asleep, especially if you have problems with falling asleep due to a change in time zones or violation of the sleep mode.
• Improving the quality of sleep: Melatonin can contribute to a deeper and more restored sleep, reducing the number of awakening during the night.
• Antioxidant properties: Melatonin has antioxidant properties that can help protect brain cells from damage caused by free radicals.

Advantages of melatonin:

• Effectiveness for insomnia caused by a change in time zones: Melatonin is one of the most effective means to combat jetlag.
• Safety with short -term use: In most cases, melatonin is well tolerated with short -term use in recommended doses.
• Accessibility: Melatonin is available without a prescription in many countries.

Disadvantages and side effects of melatonin:

• Potential side effects: Although melatonin is usually well tolerated, some people can experience side effects, such as headache, dizziness, drowsiness, nausea and irritability.
• Interaction with drugs: Melatonin can interact with some drugs such as antidepressants, anticoagulants and drugs to reduce blood pressure.
• Not suitable for long -term use: The long -term effects of taking melatonin are not sufficiently studied, so it is not recommended to take it constantly for a long time.
• Does not affect all types of insomnia: Melatonin can be ineffective for insomnia caused by other causes, such as anxiety or depression.

Dosage and use of melatonin:

• Recommended dose: It is usually recommended to start with a low dose of melatonin (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 3-5 mg, but only under the supervision of a doctor.
• Output form: Melatonin is available in various forms of release, including tablets, capsules, chewing gums and sprays.
• Reception time: It is important to take melatonin at the same time every evening to help stabilize circus rhythms.
• World: After taking melatonin, it is recommended to avoid bright light, especially blue light from the screens of mobile phones and computers, as it can suppress the production of his own melatonin.

II. Magnesium: Mineral of relaxation

Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body, including the regulation of the nervous system, muscle function and blood sugar. Magnesium deficiency can lead to various health problems, including insomnia, anxiety and muscle cramps.

How Magnesium works:

• Regulation of the nervous system: Magnesium helps regulate the activity of neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect and promotes relaxation.
• Reducing stress and anxiety: Magnesium helps to reduce the level of cortisol, stress hormone, and contributes to a feeling of calm and relaxation.
• Muscle support: Magnesium helps to relax muscles and prevent muscle cramps that can interfere with sleep.
• Regulation of blood sugar: Magnesium helps regulate blood sugar, which can be important for people with diabetes or insulin resistance, which often have problems with sleep.

Advantages of magnesium:

• Improving the quality of sleep: Magnesium can help improve the quality of sleep, reduce the amount of awakening during the night and contribute to deeper sleep.
• Reducing anxiety and stress: Magnesium can help reduce anxiety and stress, which are often the cause of insomnia.
• Safety: Magnesium is usually well tolerated when taken in recommended doses.
• The benefits for general health: Magnesium plays an important role in many body functions, so its intake can be beneficial for general health.

Disadvantages and side effects of magnesium:

• Potential side effects: In high doses, magnesium can cause side effects, such as diarrhea, nausea and cramps in the abdomen.
• Interaction with drugs: Magnesium can interact with some drugs such as antibiotics and drugs to reduce blood pressure.
• Various forms of magnesium: There are various forms of magnesium, which may differ in bioavailability and effectiveness.

Dosage and use of magnesium:

• Recommended dose: The recommended dose of magnesium to improve sleep is usually 200-400 mg per day.
• Forms of magnesium: It is best to choose the forms of magnesium, which are well absorbed by the body, such as magnesium glycinate, magnesium citrate, magnesium tronate or magnesium Malat. Avoid magnesium oxide, which is poorly absorbed.
• Reception time: Magnesium is recommended to be taken in the evening, 1-2 hours before bedtime.
• Food: Magnesium can be taken with or without food.

III. L-theanine: Amino acid calm

L-theanine is an amino acid that is contained in tea leaves (Camellia sinensis). She is known for her soothing and relaxing properties, without causing drowsiness.

How L-theanine works:

• Improving the level of GABA: L-theanine helps to increase the level of the GABA in the brain, which is the main brake neurotransmitter. GABA helps to reduce nervous excitement and promotes relaxation.
• Improving the level of alpha waves in the brain: L-theanine stimulates the production of alpha waves in the brain, which are associated with the state of relaxation, creativity and meditation.
• Reducing anxiety and stress: L-theanine helps to reduce the level of cortisol, stress hormone, and contributes to a feeling of calm.
• Improving concentration and attention: Unlike sedatives, L-theanine can improve concentration and attention, at the same time contributing to relaxation.

Advantages of L-dean:

• Improving the quality of sleep: L-theanine can help improve the quality of sleep, reduce the number of awakening during the night and contribute to deeper sleep, without causing drowsiness during the day.
• Reducing anxiety and stress: L-theanine can help reduce anxiety and stress, which are often the cause of insomnia.
• Improving concentration and attention: L-theanine can improve concentration and attention, simultaneously contributing to relaxation.
• Safety: L-theanine is usually well tolerated when receiving in recommended doses.

Disadvantages and side effects of L-theanine:

• Potential side effects: In rare cases, L-theanine can cause side effects, such as headache, nausea and dizziness.
• Interaction with drugs: L-theanine can interact with some drugs such as drugs to reduce blood pressure and stimulants.

Dosage and use of L-theanine:

• Recommended dose: The recommended dose of L-theanine to improve sleep usually is 100-200 mg for 30-60 minutes before bedtime.
• Reception time: It is recommended to be taken in the evening, 30-60 minutes before bedtime.
• Food: L-theanine can be taken with or without food.
• Combination with other dietary supplements: L-theanine can be combined with other dietary supplements to improve sleep, such as melatonin or magnesium.

IV. Valerian: Herbal Relaxant

Valeriana Officinalis is a medicinal plant that is traditionally used to treat insomnia and anxiety. It contains various active compounds that can have a calming and sleeping pill.

How Valerian works:

• Improving the level of GABA: Valerian can help increase the level of the gamut in the brain, similar to L-theanine. This helps to reduce nervous excitement and promotes relaxation.
• Binding with benzodiazepine receptors: Some studies show that valerian can contact benzodiazepine receptors in the brain, like some drugs used to treat anxiety and insomnia.
• Reducing anxiety and stress: Valerian can help reduce the level of cortisol, stress hormone, and contributes to a feeling of calm.

Advantages of valerian:

• Improving the quality of sleep: Valerian can help improve the quality of sleep, reduce falling asleep and reduce the number of awakening during the night.
• Reducing anxiety and stress: Valerian can help reduce anxiety and stress, which are often the cause of insomnia.
• Safety: Valerian is usually well tolerated when receiving in recommended doses.

Valerian’s disadvantages and side effects:

• Potential side effects: In rare cases, valerian can cause side effects, such as headache, dizziness, nausea and stomach disorder.
• Interaction with drugs: Valerian can interact with some drugs such as sedatives, antidepressants and anticoagulants.
• Scent: Valerian has a specific smell that some people may not like.
• Inefficiency for everyone: Valerian can be ineffective for all people with insomnia.

Dosage and use of valerian:

• Recommended dose: The recommended dose of valerian for improving sleep usually is 400-600 mg of valerian extract 30-60 minutes before bedtime.
• Output forms: Valerian is available in various forms of release, including capsules, tablets, tinctures and tea.
• Reception time: It is recommended to take valerian in the evening, 30-60 minutes before bedtime.
• Food: Valerian can be taken with or without food.

V. Chamomile: Soft Sedler

Chamomile (Matricaria Chamomilla) is a medicinal plant that is traditionally used to treat insomnia, anxiety and stomach disorders. It contains various active compounds, including Apigenin, which can have a calming and sleeping pill.

How chamomile works:

• Binding with benzodiazepine receptors: Apigenin contained in chamomile can be associated with benzodiazepine receptors in the brain, like some drugs used to treat anxiety and insomnia.
• Reducing anxiety and stress: Chamomile can help reduce the level of cortisol, stress hormone, and contributes to a feeling of calm.
• Anti -inflammatory action: Chamomile has anti -inflammatory properties that can help relieve inflammation in the body that can interfere with sleep.

The benefits of chamomile:

• Improving the quality of sleep: Chamomile can help improve sleep quality, reduce falling asleep and reduce the number of awakening during the night.
• Reducing anxiety and stress: Chamomile can help reduce anxiety and stress, which are often the cause of insomnia.
• Safety: Chamomile is usually well tolerated when taken in recommended doses.
• Easily accessibility: Chamomile is easily available in the form of tea, capsules and tinctures.

Disadvantages and side effects of chamomile:

• Potential side effects: In rare cases, chamomile can cause allergic reactions, especially in people with allergies to Ambrosia.
• Interaction with drugs: Chamomile can interact with some drugs such as anticoagulants.
• Weak action: Chamomile can be less effective than other dietary supplements for improving sleep, such as melatonin or valerian.

Dosage and use of chamomile:

• Recommended dose: The recommended dose of chamomile to improve sleep usually is 1-2 cups of chamomile tea 30-60 minutes before bedtime.
• Output forms: Chamomile is available in various forms of release, including tea, capsules, tinctures and essential oils.
• Reception time: It is recommended to take chamomile in the evening, 30-60 minutes before bedtime.
• Food: Camomile can be taken with or without food.

VI. 5-HTP (5-hydroxytriptophan): Serotonin Precursor

A 5-HTP is an amino acid that is a serotonin precursor, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite.

How 5-HTP works:

• Improving the level of serotonin: 5-HTP is converted into serotonin in the brain, which can help improve mood, reduce anxiety and promote relaxation.
• Improving the level of melatonin: Serotonin is also the precursor of melatonin, sleep hormone. Thus, 5-HTP can indirectly help improve sleep quality.

Advantages of 5-HTP:

• Improving the quality of sleep: 5-HTP can help improve sleep quality, reduce falling asleep and reduce the amount of awakening during the night.
• Reducing anxiety and depression: 5-HTP can help reduce the anxiety and depression, which are often the cause of insomnia.
• Suppression of appetite: 5-HTP can help suppress appetite, which can be useful for people who experience difficulties with falling asleep due to a feeling of hunger.

Disadvantages and side effects of 5-HTP:

• Potential side effects: 5-HTP can cause side effects, such as nausea, diarrhea, vomiting, headache and insomnia.
• Interaction with drugs: 5-HTP can interact with some drugs such as antidepressants, antipsychotic and drugs for the treatment of Parkinson’s disease.
• Serotonin syndrome: In rare cases, 5-HTP can cause serotonin syndrome, a condition that is characterized by a high temperature, rapid heartbeat, increased sweating, muscle cramps and confusion.

Dosage and use of 5-HTP:

• Recommended dose: The recommended 5-HTP dose to improve sleep usually is 50-100 mg for 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it in order to evaluate tolerance.
• Reception time: 5-HTP is recommended to be taken in the evening, 30-60 minutes before bedtime.
• Food: 5-HTP can be taken with or without food.
• Combination with other dietary supplements: 5-HTP can be combined with other dietary supplements to improve sleep, such as melatonin or magnesium, but you should be careful and consult a doctor.

VII. Other dietary supplements that can help improve sleep:

In addition to the above dietary supplements, there are other additives that can help improve sleep, although their effectiveness can be less studied or proven. These include:

• Gamk (gamma-aminobral acid): GABA is the main brake neurotransmitter in the brain and can help reduce nervous excitement and promote relaxation.
• Triptofan: Triptofan is an amino acid that is a precursor of serotonin and melatonin.
• Melissa: Melissa Officinalis is a medicinal plant that has soothing and antiviral properties.
• Passiflora: Passiflora (Passiflora Incarnata) is a medicinal plant that is traditionally used to treat anxiety and insomnia.
• Ashvaganda root: Ashvaganda (withania somnifera) is an ayurvedic plant that adaptogenic properties can help reduce stress and improve sleep.

Important Considerations before taking dietary supplements for sleeping:

• Consultation with a doctor: Before taking any dietary supplements for sleeping, you need to consult a doctor, especially if you have chronic diseases or you take other medicines.
• Determining the cause of insomnia: It is important to determine the cause of insomnia before starting to take dietary supplements. If insomnia is caused by other causes, such as anxiety or depression, another treatment may be required.
• Choosing a quality product: When choosing a dietary supplement, it is important to choose a product from a reliable manufacturer who has passed testing and cleanliness.
• Dosage compliance: It is important to observe the recommended dosage of dietary supplements and not exceed it.
• Side effects monitoring: It is important to monitor side effects and stop taking dietary supplements if you experience any undesirable symptoms.
• Integrative approach: Bades should be considered as part of an integrative approach to the treatment of insomnia, which includes lifestyle correction, such as observing sleep hygiene, regular physical activity and healthy nutrition.

Sleep hygiene: the basis of a healthy sleep

Even the most effective dietary supplements will not be able to compensate for poor sleep hygiene. Therefore, it is important to follow the following recommendations:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Comfortable sleeping: Provide the quiet, dark and cool atmosphere in the bedroom.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can interfere with sleep.
• Limit the use of screens before bedtime: The blue light from the screens of mobile phones and computers can suppress the production of melatonin.
• Regular physical activity: Regular physical exercises can help improve sleep, but avoid training just before bedtime.
• Relaxing rituals before bedtime: Take a warm bath, read the book or listen to music to relax before going to bed.
• Limit daytime sleep: If you need to take a nap during the day, try to limit the time of daytime sleep up to 30 minutes.
• Consult a doctor: If sleep problems continue, despite observing sleep hygiene and taking dietary supplements, consult a doctor to exclude other causes of insomnia.

In conclusion, dietary supplements can be a useful addition to a healthy lifestyle to improve sleep. However, it is important to remember that they are not a panacea and should be used in combination in compliance with sleep hygiene and under the supervision of a doctor. The choice of the right dietary supplement depends on the individual needs and causes of insomnia.