Dad for sleeping: reviews and recommendations

Dad for sleeping: reviews and recommendations

Insomnia, or insomnia, is a common problem that affects millions of people around the world. It manifests itself in the form of difficulty falling asleep, frequent awakening at night and early morning awakening, which leads to a decrease in the quality of life and negatively affects physical and mental health. In attempts to normalize sleep, many turn to various means, including over -the -counter additives, known as dietary supplements (biologically active additives). This article will provide an exhaustive review of dietary supplements for sleep, consider their composition, mechanism of action, efficiency, side effects, and also present consumer reviews and expert recommendations for choosing and application.

I. Popular components of dietary supplements for sleeping and their mechanism of action:

Many dietary supplements for sleep contain a combination of various ingredients, each of which potentially affects various aspects of sleep. It is important to understand how these components act in order to make a conscious choice.

1. Melatonin:

Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. It plays a key role in the regulation of circadian rhythms – internal biological watches that control the cycle of sleep and wakefulness. The production of melatonin increases in the dark and decreases in bright light. Bades with melatonin are used for:

• Reducing time of falling asleep: Melatonin helps to signal the body about the coming of the night and prepares it for rest.
• Sitting the change of time zones (Jetlag): Melatonin helps restore circid rhythms after traveling through different time zones.
• Improving the quality of sleep: Some studies show that melatonin can contribute to deeper and more restoring sleep.
• Regulation of the cycle of sleep and wakefulness in people with visual impairments: In blind people, melatonin production is often disturbed, and additives can help normalize their sleep mode.

The mechanism of action: Melatonin is associated with MT1 and MT2 receptors in the brain. Activation of MT1 receptors contributes to the onset of sleep, and activation of MT2 receptors regulates circus rhythms.

2. Magnesium:

Magnesium is an important mineral involved in many physiological processes, including regulation of the nervous system, muscle function and energy production. Magnesium deficiency can lead to insomnia, nervousness and muscle spasms, which makes it difficult to fall asleep and maintaining sleep. Magnesium dietary supplements are used for:

• Decrease in muscle tension and seizures: Magnesium helps to relax the muscles, which can contribute to a more calm sleep.
• Reassurance of the nervous system: Magnesium plays a role in regulating neurotransmitters that soothe the nervous system and reduce the alarm.
• Regulation of melatonin level: Magnesium is necessary for the normal production of melatonin.
• Reducing the level of cortisol: Magnesium can help reduce the level of cortisol, stress hormone that can disturb sleep.

The mechanism of action: Magnesium blocks NMDA receptors in the brain that are activated by glutamate that excites neurotransmitter. Blocking NMDA receptors reduces nervous excitability and promotes relaxation. It also affects the GABA (gamma-aminomatic acid), a neurotransmitter that has a calming effect.

3. L-theanine:

L-theanine is an amino acid contained mainly in green tea. It has relaxing and soothing properties, without causing drowsiness. Bad with L-theanine are used for:

• Reducing anxiety and stress: L-theanine can help calm the mind and reduce the feeling of anxiety, which facilitates falling asleep.
• Improving the quality of sleep: Some studies show that L-theanine can contribute to deeper and more restoring sleep.
• Reduction of blood pressure: L-theanine can help reduce blood pressure, which can help relax and improve sleep.
• Increasing the concentration of attention: In combination with caffeine, L-theanine can improve attention concentration and cognitive functions. However, in dietary supplements for sleeping, it is used separately for a relaxing effect.

The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain-neurotransmitters who have a calming and relaxing effect. He also modulates alpha waves in the brain, which is associated with a state of relaxation and calm.

4. Valeriana Officinalis):

Valerian is a medicinal plant whose roots are used as a natural sedative and sleeping pill for centuries. Valerian dietary supplements are used for:

• Reducing time of falling asleep: Valerian helps to calm the nervous system and relieve falling asleep.
• Improving the quality of sleep: Valerian can contribute to a deeper and more calm sleep.
• Reducing anxiety and nervousness: Valerian has soothing properties and can help reduce the feeling of anxiety and nervousness.

The mechanism of action: The mechanism of action of valerian has not been fully studied, but it is believed that it is associated with its influence on the GABA receptors in the brain. Valerian can increase the level of GABA, or increase the sensitivity of the receptors to the GABA, which leads to a soothing effect. It also contains valerian acid, which can have sedative properties.

5. Chamomile (Matricaria Chamomilla):

Chamomile is a medicinal plant, the flowers of which are used for the preparation of tea and tinctures with soothing and anti -inflammatory properties. Bades with chamomile are used for:

• Reducing anxiety and stress: Chamomile has soothing properties and can help reduce the feeling of anxiety and stress.
• Improving the quality of sleep: Chamomile can contribute to a more calm and relaxing sleep.
• Removing muscle tension: Chamomile has antispasmodic properties and can help relieve muscle tension.

The mechanism of action: Chamomile contains Apigenin, flavonoid, which is associated with benzodiazepine receptors in the brain, like some sedative drugs. This binding can have a calming and anxiolytic effect.

6. Passiflora (Passiflora Incarnata):

Passiflora is a medicinal plant that is traditionally used to relieve anxiety and improve sleep. Passiflora dietary supplements are used for:

• Reducing anxiety and nervousness: Passiflora has soothing properties and can help reduce the feeling of anxiety and nervousness.
• Reducing time of falling asleep: Passiflora can help calm the nervous system and relieve falling asleep.
• Improving the quality of sleep: Passiflora can contribute to a more calm and restoring sleep.

The mechanism of action: The mechanism of action of the passiflora has not been fully studied, but it is believed that it is associated with its influence on the GABA receptors in the brain. Passiflora can increase the level of GABA, or increase the sensitivity of the receptors to the GABA, which leads to a soothing effect.

7. 5-HTP (5-hydroxyrypthophanes):

5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. 5-HTP dietary supplements are used for:

• Improvements: 5-HTP can help increase serotonin levels, which can improve mood and reduce the symptoms of depression.
• Improving the quality of sleep: Serotonin is the predecessor of melatonin, so 5-HTP can indirectly help improve sleep.
• Reduction of appetite: 5-HTP can help reduce appetite, especially craving for carbohydrates.

The mechanism of action: 5-HTP penetrates through a hematoencephalic barrier and is converted into serotonin in the brain. An increase in the level of serotonin can have a positive effect on the mood and sleep.

8. GABK (gamma-ammonium acid):

GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. It helps to calm the nervous system and reduce nervous excitability. Bades with the GABA are used for:

• Reducing anxiety and stress: GABA helps to calm the nervous system and reduce the feeling of anxiety and stress.
• Improving the quality of sleep: GABA can contribute to a more calm and relaxing sleep.
• Removing muscle tension: GABA can help relax muscles and reduce muscle tension.

The mechanism of action: GABA is associated with the GABA receptors in the brain, which leads to a decrease in nervous excitability and a soothing effect. However, the effectiveness of the oral administration of the GABA as a dietary supplement to sleep remains the subject of discussions, since its ability to penetrate through the hematoencephalic barrier is limited.

II. Forms of release of dietary supplements for sleeping:

Sleep dietary supplements are available in various forms of release, including:

• Tablets: Convenient form for reception, it is easy to dose.
• Capsules: Often contain powdered or liquid components, can be dissolved and absorbed faster.
• Chewing tablets/loaf: Suitable for people who have difficulty swallowing tablets.
• Liquids (drops, syrups): Easy to dose, can be absorbed faster.
• Chaent: They contain herbs with soothing properties, such as chamomile, Valerian, Melissa.
• Sprays (sublingual): Designed for spraying under the tongue, provide rapid absorption of active substances.

The choice of release form depends on individual preferences and ease of use.

III. Consumer reviews about popular dietary supplements for sleeping:

Consumer reviews can give valuable information about the effectiveness and side effects of various dietary supplements for sleeping. It is important to remember that the experience of each person is unique, and what works for one may not work for the other. Below are generalized reviews about some popular dietary supplements:

1. Melatonin:

• Positive reviews: Many users note that melatonin helps them to fall asleep faster and improve the quality of sleep, especially with jetlag or shift work schedule.
• Negative reviews: Some users report side effects, such as headache, dizziness, drowsiness during the day and nightmares. Some note that melatonin loses efficiency with prolonged use.

2. Magnesium:

• Positive reviews: Many users note that magnesium helps them relax, reduce muscle tension and improve sleep, especially if they have a magnesium deficiency.
• Negative reviews: Some users report side effects, such as stomach disorder, diarrhea and nausea, especially when taking high doses of magnesium. Some forms of magnesium are better absorbed than others.

3. L-theanine:

• Positive reviews: Many users note that L-theanine helps them calm down, reduce the alarm and improve the quality of sleep, without causing drowsiness during the day.
• Negative reviews: L-theanine is usually well tolerated, but some users report mild side effects such as headache and stomach disorder.

4. Valerian:

• Positive reviews: Many users note that valerian helps them to fall asleep and improve the quality of sleep, especially with mild insomnia.
• Negative reviews: Some users report side effects, such as headache, stomach disorder, drowsiness during the day and a sense of breakdown in the morning. Valerian has a specific smell that can be unpleasant to some people.

5. Chamomile:

• Positive reviews: Many users note that chamomile helps them relax, reduce anxiety and improve sleep quality, especially in the form of tea before bedtime.
• Negative reviews: Chamomile is usually well tolerated, but some people can cause allergic reactions.

IV. Recommendations for the selection and use of dietary supplements for sleeping:

When choosing and using dietary supplements for sleep, the following recommendations should be taken into account:

• Consult a doctor: Before taking any dietary supplements, especially if you have any chronic diseases or take other medicines, consult your doctor. The doctor can help determine the cause of your insomnia and choose the most suitable treatment, including dietary supplements, if necessary.
• Determine the cause of insomnia: Insomnia can be caused by various factors, such as stress, anxiety, depression, poor sleep quality, improper daily regime, use of caffeine or alcohol, and some medical conditions. Determining the cause of insomnia will help choose the most effective dietary supplement and make the necessary changes to the lifestyle.
• Start with a low dose: Start with the lowest recommended dose and gradually increase it, if necessary, until the desired effect is achieved. This will help minimize the risk of side effects.
• Take dietary supplements correctly: Follow the packaging instructions and take dietary supplements in accordance with the recommendations. Some dietary supplements should be taken 30-60 minutes before bedtime, while others should be immediately before bedtime.
• Pay attention to the composition: Carefully study the composition of dietary supplements and choose products with proven ingredients and without adding artificial dyes, flavorings and preservatives.
• Choose reliable manufacturers: Buy dietary supplements from famous and reliable manufacturers who comply with quality and safety standards. Check the availability of quality certificates.
• Be realistic about expectations: Dietary dietary supplements are not a miraculous remedy and cannot cure insomnia in one night. They can help improve sleep, but to achieve a sustainable effect, it is also necessary to make changes to the lifestyle and observe the rules of sleep hygiene.
• Observe sleep hygiene: Compliance with sleep hygiene rules is an important factor for improving the quality of sleep. Sleep hygiene rules include:
  • Regular sleep mode: go to bed and wake up at the same time every day, even on weekends.
  • Creating a comfortable sleep for sleep: a dark, quiet and cool bedroom.
  • Avoiding the use of caffeine and alcohol before bedtime.
  • Limiting the use of electronic devices before bedtime.
  • Regular physical exercises, but not before bedtime.
  • Relaxing rituals before going to bed, such as a warm bath, reading a book or meditation.
• Track the results: Keep a sleep diary and track how dietary supplements affect your dream. Write down the time of falling asleep, the number of awakening at night, the duration of sleep and the quality of sleep. This will help determine which dietary supplements work for you and which are not.
• Stop taking it if side effects occur: If you have any side effects after taking dietary supplements, stop taking them and consult a doctor.
• Do not use dietary supplements for a long time without consulting a doctor: Long -term use of some dietary supplements can lead to addiction or other side effects.

V. Safety and side effects:

In general, most dietary supplements are considered safe for most people, but it is important to remember possible side effects and interactions with other drugs. The most common side effects include:

• Headache
• Dizziness
• Drowsiness during the day
• Indigestion
• Nausea
• Diarrhea
• Night nightmares
• Allergic reactions

It is important to consult a doctor, especially if you have any chronic diseases or you take other drugs. Some dietary supplements can interact with other drugs such as antidepressants, anticoagulants and medicines for blood pressure. Pregnant and nursing women should consult a doctor before taking any dietary supplements.

VI. Alternative methods for improving sleep:

In addition to dietary supplements, there are a number of other methods that can help improve sleep:

• Cognitive-behavioral therapy for insomnia (KPT): KPT B is an effective method of treating insomnia, which includes teaching relaxation techniques, changing negative thoughts about sleep and establishing a healthy sleep regime.
• Relaxation techniques: Relaxation techniques, such as meditation, yoga, tai-chi and progressive muscle relaxation, can help calm the mind and body and prepare for sleep.
• Biological feedback (BOS): Bos is a method that allows people to learn how to control their physiological processes, such as heart rhythm, breathing and muscle stress. BOS can help reduce anxiety and improve sleep.
• State therapy: Light therapy is the use of bright light to regulate circadian rhythms. It can be useful for people with sleep disturbances associated with the change of time zones or a replaceable work schedule.
• Acupuncture: Acupuncture is a method of traditional Chinese medicine, which includes the introduction of thin needles into certain points on the body. Acupuncture can help reduce anxiety and improve sleep.
• Aromatherapy: Aromatherapy is the use of essential oils to improve mood and sleep. Some essential oils, such as lavender, chamomile and sandalwood, have soothing properties.

VII. Conclusion:

Dietary dietary supplements can be a useful addition to an integrated approach to insomnia treatment. It is important to remember that they are not a replacement for a healthy lifestyle and the rules of sleep hygiene. Before taking any dietary supplements, you need to consult a doctor to determine the cause of insomnia and choose the most suitable treatment. Compliance with recommendations for the choice and use of dietary supplements will help minimize the risk of side effects and achieve the desired result. It is important to remember that each person is unique, and what works for one may not work for the other. Experiment with various approaches and find what is best suited for you.