Effective dietary supplements from insomnia

Effective dietary supplements from insomnia: a guide to healthy sleep

1. Understanding insomnia: causes, symptoms and consequences

Insomnia, or insomnia, is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or a sense of sleep failure, despite the presence of sufficient sleeping time. This condition can be episodic (short -term) or chronic (long), and significantly affect daytime activity, mood, concentration and general quality of life.

1.1 causes of insomnia

The causes of insomnia are diverse and often interconnected. They can be divided into several categories:

• Psychological factors: Stress, anxiety, depression, post -traumatic stress disorder (PTSR), bipolar disorder and other mental disorders are frequent causes of insomnia. Stress, experiences and negative thoughts can activate the excitation system in the brain, preventing falling asleep and maintaining sleep.
• Medical factors: Chronic diseases, such as arthritis, chronic pain, asthma, chronic obstructive lung disease (COPD), heart failure, gastroesophageal reflux disease (GERB), hyperthyroidism and Parkinson’s disease, can cause discomfort and impede normal sleep. Some drugs, such as stimulants, antidepressants, corticosteroids and beta-blockers, can also cause insomnia.
• Environmental factors: An uncomfortable bed, noise, light, temperature in the bedroom, change of time zones (jetlag), work on the night shift and other environmental factors can violate the sleep-baking cycle and cause insomnia.
• Life: Improper nutrition, drinking alcohol and caffeine, smoking, lack of physical activity, irregular sleep and wakefulness, as well as the use of electronic devices before going to bed can contribute to the development of insomnia.
• Primary insomnia: In some cases, insomnia is not associated with any specific disease or factor. Such insomnia is called primary. It is assumed that it can be associated with a genetic predisposition or changes in neurochemical processes in the brain.

1.2 Symptoms of insomnia

Symptoms of insomnia can vary depending on the type and severity of the disorder. The most common symptoms include:

• Difficulties with falling asleep: It takes more than 30 minutes to fall asleep.
• Difficulties with maintaining sleep: Frequent awakening during the night and difficulties with repeated falling asleep.
• Early awakening: Awakening is too early in the morning and the inability to fall asleep again.
• Non -superior dream: A feeling of fatigue and breakdown after sleep.
• Daytime drowsiness: A feeling of drowsiness and fatigue during the day.
• Difficulties with concentration: Reduced attention, concentration and memory.
• Irritability: Increased irritability, anxiety and depression.
• Headaches: Frequent headaches of tension.
• Problems with motivation: Lack of motivation and interest in activities.
• Increased anxiety about sleep: Anxiety about the upcoming night and fear of insomnia.

1.3 consequences of insomnia

Chronic insomnia can have serious consequences for physical and mental health. The most common consequences include:

• Reducing cognitive functions: Violation of attention, concentration, memory and decision -making.
• Mood deterioration: Increased irritability, anxiety, depression and the risk of suicide.
• Reduced immunity: Increased susceptibility to infections and diseases.
• Increased risk of chronic diseases: An increase in the risk of developing cardiovascular diseases, type 2 diabetes, obesity and certain types of cancer.
• Increased risk of accidents: An increase in the risk of traffic accidents and other accidents associated with drowsiness.
• Reducing the quality of life: Deterioration in social relations, decreased performance at work and a general decrease in life satisfaction.

2. The role of dietary supplements in the normalization of sleep

Biologically active additives (dietary supplements) are concentrated sources of nutrients, such as vitamins, minerals, amino acids and plant extracts that can have a positive effect on sleep. It is important to note that dietary supplements are not medicines and are not intended for the treatment of insomnia. However, as an addition to a healthy lifestyle and other treatment methods, some dietary supplements can help improve sleep quality and reduce the time of falling asleep.

2.1 Dietary supplies mechanisms

Bades can have a positive effect on sleep in various ways, including:

• Regulation of neurotransmitters: Some dietary supplements, such as melatonin, 5-HTP and Gaba, affect the production and activity of neurotransmitters, such as serotonin, melatonin and gamma-amino-melting acid (GABA), which play an important role in the regulation of sleep and mood.
• Reducing stress and anxiety: Some dietary supplements, such as L-dean, chamomile and valerian, have soothing and anxiolytic properties that can help reduce stress and anxiety, contributing to relaxation and improving sleep.
• Filling a deficiency of nutrients: The deficiency of some vitamins and minerals, such as magnesium, vitamin D and B vitamins, can negatively affect sleep. Bades can help replenish this shortage and improve sleep quality.
• Antioxidant Protection: Some dietary supplements, such as melatonin and vitamin C, have antioxidant properties that can help protect brain cells from damage by free radicals, contributing to normal brain function and improving sleep.

3. Overview of effective dietary supplements from insomnia

There are many dietary supplements that can help improve sleep. Below is a review of the most effective and well -studied dietary supplements:

3.1 Melatonin

Melatonin is a hormone that is produced by an epiphyse (pineal gland) in the brain and plays a key role in the regulation of the sleep-bombardment cycle. The level of melatonin increases in the dark, signaling the body about the onset of night and contributing to falling asleep.

• The mechanism of action: Melatonin is associated with melatonin receptors in the brain, reducing the activity of neurons that contribute to wakefulness, and enhancing the activity of neurons that contribute to sleep. It can also have antioxidant properties and protect brain cells from damage.
• Indications: Melatonin is often used to treat insomnia associated with a change in time zones (jetlag), work in a night shift and circus rhythms. It can also be useful for people with difficulties with falling asleep.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. The dose can be increased to 3-5 mg, if necessary. It is important to consult a doctor to determine the optimal dosage.
• Side effects: Melatonin is usually well tolerated, but in some cases side effects can be observed, such as headache, dizziness, nausea, drowsiness and irritability.
• Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. Caution should be observed when taking melatonin with other drugs, especially with antidepressants and sleeping pills.

3.2 magnesium

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 cause insomnia, anxiety and irritability.

• The mechanism of action: Magnesium helps to regulate the level of gamma-aminomatic acid (Gaba), neurotransmitter, which has a calming effect on the brain. It can also help reduce the level of cortisol, stress hormone, which can prevent falling asleep.
• Indications: Magnesium can be useful for people with insomnia associated with stress, anxiety, muscle cramps and restless legs syndrome.
• Dosage: It is usually recommended to take 200-400 mg of magnesium in the form of an additive before bedtime. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium tronate. Magnesium glycinate and magnesium tronate, as a rule, are better absorbed and less cause side effects from the gastrointestinal tract.
• Side effects: High doses of magnesium can cause diarrhea, nausea and abdominal pain.
• Contraindications: Magnesium is not recommended for people with renal failure. Caution should be observed when taking magnesium with other drugs, especially with antibiotics and diuretics.

3.3 Valerian

Valerian is a medicinal plant that is traditionally used to treat insomnia, anxiety and nervous tension.

• The mechanism of action: Valerian contains valerian acid, which is believed to increase the level of gamma-aminomatic acid (GABA) in the brain, having a calming and sleeping pills.
• Indications: Valerian can be useful for people with insomnia associated with stress, anxiety and nervous stress.
• Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
• Side effects: Valerian is usually well tolerated, but in some cases side effects can be observed, such as headache, dizziness, drowsiness and stomach disorder.
• Contraindications: Valerian is not recommended for pregnant and nursing women. Caution should be observed when taking valerian with other drugs, especially with antidepressants and sleeping pills.

3.4 Chamomile

Chamomile is a medicinal plant that has soothing and anti -inflammatory properties. It is often used to treat insomnia, anxiety and stomach disorders.

• The mechanism of action: Chamomile contains an apigenin, an antioxidant that can be associated with benzodiazepine receptors in the brain, having a calming and anxiolytic effect.
• Indications: Chamomile can be useful for people with insomnia associated with stress, anxiety and nervous tension.
• Dosage: Chamomile can be consumed in the form of tea (1-2 cups before bedtime) or in the form of an extract (400-800 mg before bedtime).
• Side effects: Chamomile is usually well tolerated, but in rare cases, allergic reactions can be observed.
• Contraindications: Chamomile is not recommended for people with allergies to plants of the Astrov family (ambrosia, chrysanthemums, daisies).

3.5 L-theanine

L-theanine is an amino acid that is contained in tea (especially in green tea) and has soothing and anxiolytic properties.

• The mechanism of action: L-theanine can increase the level of gamma-aminomatic acid (GABA) in the brain, having a calming effect. It can also increase the level of alpha waves in the brain that are associated with relaxation and meditation.
• Indications: L-theanine can be useful for people with insomnia associated with stress, anxiety and nervous stress.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
• Side effects: L-theanine is usually well tolerated, but in rare cases, side effects can be observed, such as headache and stomach disorder.
• Contraindications: L-theanine is not recommended for pregnant and nursing women.

3.6 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.

• The mechanism of action: 5-HTP turns into serotonin in the brain. An increase in the level of serotonin can help improve mood, reduce anxiety and improve sleep. Serotonin is also the predecessor of melatonin.
• Indications: 5-HTP can be useful for people with insomnia associated with depression, anxiety and low serotonin levels.
• Dosage: It is usually recommended to start with a low dose (50 mg) and gradually increase to 100-300 mg before bedtime.
• Side effects: 5-HTP can cause side effects, such as nausea, stomach disorder, headache and dizziness.
• Contraindications: 5-HTP is not recommended for pregnant and lactating women, as well as people who take antidepressants. Caution should be observed when taking 5-HTP with other drugs affecting serotonin levels.

3.7 gaba (gamma-aminomatic acid)

Gaba is a neurotransmitter that has a calming and relaxing effect on the brain.

• The mechanism of action: Gaba reduces the activity of neurons in the brain, contributing to relaxation and reduction of anxiety.
• Indications: Gaba can be useful for people with insomnia associated with stress, anxiety and nervous stress.
• Dosage: It is usually recommended to take 500-750 mg Gaba before bedtime.
• Side effects: Gaba is usually well tolerated, but in rare cases, side effects can be observed, such as drowsiness, dizziness and stomach disorder.
• Contraindications: Gaba is not recommended for pregnant and nursing women. Caution should be observed when taking Gaba with other drugs that have a calming effect.

3.8 Melissa

Melissa is a medicinal plant that has soothing and antiviral properties. It is often used to treat insomnia, anxiety and nervous tension.

• The mechanism of action: Melissa can increase the level of gamma-aminomatic acid (GABA) in the brain, having a calming effect.
• Indications: Melissa can be useful for people with insomnia associated with stress, anxiety and nervous stress.
• Dosage: The lemon balm can be consumed in the form of tea (1-2 cups before bedtime) or in the form of an extract (300-600 mg before bedtime).
• Side effects: Melissa is usually well tolerated, but in rare cases, allergic reactions can be observed.
• Contraindications: Melissa is not recommended for people with hypothyroidism (reduced thyroid function).

3.9 Triptofan

Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin.

• The mechanism of action: Triptofan turns into serotonin and melatonin in the brain. An increase in the level of serotonin and melatonin can help improve mood, reduce anxiety and improve sleep.
• Indications: Tryptophan can be useful for people with insomnia associated with depression, anxiety and low level of serotonin and melatonin.
• Dosage: It is usually recommended to take 500-1000 mg of tryptophan before bedtime.
• Side effects: Triptophanes can cause side effects, such as nausea, stomach disorder, headache and drowsiness.
• Contraindications: Triptofan is not recommended for pregnant and lactating women, as well as people who take antidepressants. Caution should be observed when taking a tripophane with other drugs affecting the level of serotonin.

4. Important factors when choosing and using dietary supplements

When choosing and using dietary supplements from insomnia, the following factors must be taken into account:

• Consultation with a doctor: Before taking any dietary supplement, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs.
• Choosing a quality product: It is important to choose dietary supplements from reliable manufacturers who test their products for cleanliness and safety. Pay attention to quality certificates (for example, GMP).
• Correct dosage: It is necessary to observe the recommended dosage indicated on the packaging. Do not exceed the dosage without consulting a doctor.
• Reception time: Most dietary supplements are recommended to be taken 30-60 minutes before bedtime.
• Individual reaction: The reaction to dietary supplements can be individual. It is necessary to observe your condition and, if side effects appear, stop taking and see a doctor.
• Combination with other methods: Bades best work in combination with other methods of treating insomnia, such as observing sleep hygiene, cognitive-behavioral therapy (KPT) and a decrease in stress.
• Duration of admission: Some dietary supplements, such as melatonin, are not recommended for a long time without consulting a doctor.
• Interaction with drugs: It is necessary to take into account the possible interactions of dietary supplements with other drugs. Tell your doctor about all the dietary supplements you accept.

5. Sleep hygiene: the basis of a healthy sleep

Sleep hygiene is a set of rules and recommendations aimed at creating favorable conditions for sleeping and improving its quality. Compliance with sleep hygiene is an important component of insomnia treatment and can significantly increase the effectiveness of dietary supplements.

5.1 Basic sleep hygiene rules

• Regular mode of sleep and wakefulness: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate the inner clock and normalize the sleeping cycle.
• Creating a relaxing atmosphere in the bedroom: The bedroom should be quiet, dark and cool. Use dense curtains, bears or sleep mask to create optimal conditions for sleeping. The temperature in the bedroom should be comfortable (usually 18-20 degrees Celsius).
• Convenient bed and pillow: Choose a convenient mattress and pillow that support the correct position of the body during sleep.
• Limiting the use of caffeine and alcohol: Avoid the use of caffeine and alcohol in the afternoon and evening. Caffeine is a stimulant that can prevent falling asleep. Alcohol can cause drowsiness, but it can also violate sleep in the second half of the night.
• Refusal of smoking: Nicotine is a stimulant that can cause insomnia.
• Regular physical exercises: Regular physical exercises can improve sleep quality. However, avoid intensive physical exertion immediately before bedtime.
• Restriction on the use of electronic devices before bedtime: Avoid using smartphones, tablets and computers before bedtime. The blue light emitted by these devices can suppress the production of melatonin and prevent falling asleep.
• Relaxing rituals before bedtime: Create relaxing rituals before bedtime, such as a warm bath, reading a book or listening to calm music.
• Avoid heavy food before bedtime: Avoid drinking heavy and fatty foods before bedtime. A light snack, such as a glass of warm milk or a small portion of yogurt, can contribute to falling asleep.
• Do not lie in bed if you can’t fall asleep: If you cannot fall asleep for 20 minutes, get out of bed and take care of something calm, for example, read a book or listen to music. Return to bed when you feel drowsiness.
• Avoid daytime sleep: If you suffer from insomnia, try to avoid daytime sleep or limit it for 30 minutes.

6. Alternative methods of treating insomnia

In addition to dietary supplements and sleep hygiene, there are other methods of treating insomnia, which can be effective:

• Cognitive-behavioral therapy (KPT): KPT is a form of psychotherapy, which is aimed at changing negative thoughts and behavior associated with sleep. KPT is one of the most effective methods of treating chronic insomnia.
• Relaxation techniques: Relaxation techniques, such as meditation, yoga, deep breathing and progressive muscle relaxation, can help reduce stress and anxiety, helping to relax and improve sleep.
• State therapy: Light therapy is the effect of bright light on the eyes at a certain time of the day. It can be useful for the treatment of insomnia associated with violations of circadian rhythms.
• Acupuncture: The acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Some studies show that acupuncture can be effective for treating insomnia.
• Herbal fees: Some herbal fees containing valerian, chamomile, lemon balm and other herbs can have a calming and sleeping pill.

7. Conclusion

Insomnia is a common sleep disorder that can have a negative impact on physical and mental health. Bades can be a useful addition to other methods of treating insomnia, but it is important to remember that they are not a panacea. Before taking any dietary supplement, you need to consult a doctor and follow the recommended dosage. Compliance with sleep hygiene, cognitive-behavioral therapy and other treatment methods can also be effective for improving the quality of sleep. It is important to find an individual approach to the treatment of insomnia, which will take into account the causes and features of the disorder.

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