Secrets of strong sleep: the best dietary supplement - Yes Global продукция

Secrets of strong sleep: the best dietary supplement

Section 1: Understanding a strong sleep and its meaning

1.1. What is a strong dream?

A strong dream is not just a long stay in a horizontal position with eyes closed. This is a difficultly organized physiological process, consisting of several phases, cyclically repeated during the night. Each phase plays a role in restoring the body, strengthening memory and maintaining cognitive functions.

Sleep phases: The dream is divided into two main phases: a quick sleep (REM-Rapid Eye Movement) and a slow dream (NREM-Non-Rapid Eye Movement). NREM Sleep, in turn, is divided into three stages (N1, N2, N3), each of which is characterized by a certain depth and activity of the brain.
- N1 (Stage of falling asleep): The transition from wakefulness to sleep. The muscles relax, the heart rhythm slows down, and hypnagogical images appear (visions before bedtime).
- N2 (light sleep): The heart rhythm and body temperature continue to decline. The brain generates sleepy spindles and K-complexes that protect from external stimuli.
- N3 (deep sleep): The most restorative stage of sleep. The muscles are as relaxed as possible, the brain activity is slowed (delta waves). In this phase, tissue restoration, strengthening of immunity and the production of growth hormone are restored.
- Rem (quick sleep): It is characterized by a quick eye movement, rapid breathing and pulse. The brain is active, as during wakefulness. Dreams, memory consolidation and emotional regulation occur in this phase.
Sleep cycles: The full sleep cycle lasts approximately 90-120 minutes and is repeated several times per night. The ratio of different phases of sleep changes during the night. In the first half of the night, deep sleep prevails (N3), and in the second – a quick sleep (rem).

1.2. The value of strong sleep for health

Strong and high -quality sleep is the foundation of health and well -being. Its lack has a negative effect on all body systems.

Physical health:
- Immune system: During sleep, cytokines are produced – proteins necessary to combat infections and inflammation. The lack of sleep weakens the immune system, making the body more susceptible to diseases.
- Cardiovascular system: The lack of sleep increases blood pressure, cholesterol and the risk of developing cardiovascular diseases.
- Metabolism: Dream plays an important role in the regulation of blood sugar and glucose metabolism. The lack of sleep increases the risk of type 2 diabetes and obesity.
- Muscle restoration: During deep sleep, growth hormone is produced, necessary for the restoration and growth of muscles. The lack of sleep slows down recovery after physical exertion.
- Hormonal balance: Dream affects the production of various hormones, including cortisol (stress hormone), melatonin (sleep hormone) and ghrelin and leptin (hormones that regulate appetite).
Mental health:
- Cognitive functions: Sleep is necessary for the consolidation of memory, training and concentration of attention. The lack of sleep worsens cognitive functions and reduces productivity.
- Emotional regulation: Sleep plays an important role in the regulation of emotions. The lack of sleep increases the risk of depression, anxiety and irritability.
- Mental health: A chronic lack of sleep can lead to serious mental disorders, such as bipolar disorder and schizophrenia.

1.3. Factors affecting the quality of sleep

Many factors can affect the quality of sleep, from lifestyle to health status.

Life:
- Sleep mode: Failure to comply with sleep and wakefulness (sleep at different times every day) violates circus rhythms and makes it difficult to fall asleep and awakening.
- Nutrition: The use of heavy food, caffeine and alcohol before going to bed can worsen the quality of sleep.
- Physical activity: Regular physical exercises improve the quality of sleep, but intense training before going to bed can have the opposite effect.
- Stress: Stress and anxiety are one of the main causes of insomnia.
Environment:
- Temperature: Too high or low temperatures in the bedroom can break sleep.
- Noise: The noise in the bedroom can make it difficult to fall asleep and interrupt the dream.
- World: Bright light in the bedroom suppresses the production of melatonin and worsens the quality of sleep.
- Mattress and pillow: An uncomfortable mattress and pillow can cause pain in the back and neck, breaking sleep.
Health status:
- Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome, chronic pain and gastroesophageal reflux disease (GERB), can disturb sleep.
- Medicines: Some drugs, such as beta-blockers, antidepressants and steroids, can cause insomnia.
- Mental disorders: Mental disorders, such as depression, anxiety and post -traumatic stress disorder (PTSD), are often accompanied by sleep disorders.

Section 2: Role of dietary supplement in sleep improvement

2.1. What are dietary supplements and how do they work?

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes.

Action mechanisms: Bades can affect sleep in various ways, depending on their composition.
- Regulation of neurotransmitters: Some dietary supplements, such as L-tripthophanes and 5-HTP, are the predecessors of serotonin and melatonin, neurotransmitters, playing a key role in sleep regulation.
- Reducing stress and anxiety: Some dietary supplements, such as Valerian, chamomile and L-theanine, have soothing properties and help reduce stress and anxiety, contributing to falling asleep.
- Support for circadian rhythms: Some dietary supplements, such as melatonin, help regulate circadian rhythms and facilitate falling asleep and awakening.
- Filling a deficiency of nutrients: The deficiency of some nutrients, such as magnesium and vitamin D, can disrupt sleep. Bades can help update the deficit and improve sleep quality.

2.2. Advantages and disadvantages of using dietary supplements for sleeping

Advantages:
- Natural composition: Many dietary supplements contain natural ingredients that are considered safer than synthetic drugs.
- Less side effects: Bades usually cause less side effects than sleeping pills.
- We are recipe: Most dietary supplements can be purchased without a doctor’s prescription.
- Improving the quality of sleep: Some dietary supplements can help improve sleep quality, reduce falling asleep and increase sleep duration.
Flaws:
- Insufficient evidence base: The effectiveness of some dietary supplements for sleeping is not confirmed by clinical research.
- Possible side effects: Some dietary supplements can cause side effects, such as headache, nausea and dizziness.
- Interaction with drugs: Some dietary supplements can interact with medicines, so it is important to consult a doctor before their use.
- They are not always regulated: The production of dietary supplements is not always regulated as strictly as the production of drugs, so the quality and safety of dietary supplements can vary.
- Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.

2.3. The importance of consulting a doctor before using dietary supplements

Before taking any dietary supplements for sleeping, you need to consult a doctor. The doctor will be able to assess the state of health, identify possible causes of insomnia, exclude contraindications and choose the most suitable dietary supplement, taking into account the individual characteristics of the body. It is also important to inform the doctor about all the drugs taken in order to avoid possible interactions.

Section 3: The best dietary supplement to improve sleep: review and recommendations

3.1. Melatonin

Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms that determine the cycle of sleep and wakefulness. The production of melatonin increases in the dark and decreases when the light is exposed.

How works: Melatonin helps adjust the cycle of sleep and wakefulness, facilitates falling asleep and improves sleep quality. It also has antioxidant properties and can help reduce stress.
Advantages: Facilitates falling asleep, improves sleep quality, helps with changing time zones (jetlag).
Dosage: It is usually recommended to take 0.5-5 mg of melatonin 30-60 minutes before bedtime.
Side effects: Headache, dizziness, nausea, drowsiness.
To whom it suits: People who have difficulty falling asleep working on a night shift or traveling between time zones.
Who does not fit: Pregnant and lactating women, people with autoimmune diseases, children and adolescents (without consulting a doctor).
Output forms: Tablets, capsules, chewing tablets, sprays, liquids.
Brands: Natrol, Life Extension, NOW Foods, Doctor’s Best.

3.2. Magnesium

Magnesium is an important mineral that is involved in many biochemical processes in the body, including the regulation of the nervous system, muscle function and blood sugar. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.

How works: Magnesium helps to relax muscles and nervous system, reduces stress and anxiety, contributing to falling asleep and improving the quality of sleep. It also regulates the production of melatonin.
Advantages: Reduces anxiety, relaxes muscles, improves sleep quality.
Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime.
Side effects: Diarya, nausea, cramps in the abdomen.
To whom it suits: People experiencing anxiety, muscle cramps or magnesium deficiency.
Who does not fit: People with kidney diseases.
Output forms: Tablets, capsules, powders, liquids. Different forms of magnesium have different bioavailability (for example, magnesium glycinate, magnesium citrate, magnesium tronate).
Brands: Natural Vitality (Natural Calm), NOW Foods, Doctor’s Best, Life Extension.

3.3. L-triptophan

L-tripthophanes is an amino acid that is the predecessor of serotonin and melatonin, neurotransmitters playing a key role in the regulation of sleep and mood.

How works: L-tripthophanes turns into serotonin, which improves mood and promotes relaxation. Serotonin, in turn, turns into melatonin, which regulates the cycle of sleep and wakefulness.
Advantages: Improves mood, reduces anxiety, facilitates falling asleep, improves sleep quality.
Dosage: It is usually recommended to take 500-1000 mg L-tripteophan before bedtime.
Side effects: Nausea, dizziness, drowsiness.
To whom it suits: People experiencing difficulties with falling asleep, anxiety or depression.
Who does not fit: People taking antidepressants (without consulting a doctor).
Output forms: Tablets, capsules, powders.
Brands: NOW Foods, Doctor’s Best, Life Extension.

3.4. 5-HTP (5-hydroxyrypthophanes)

5-HTP is an amino acid that is a direct precursor of serotonin. It is easier than L-tripthophanes, penetrates through a hematoencephalic barrier and faster increases serotonin levels in the brain.

How works: 5-HTP turns into serotonin, which improves mood and promotes relaxation, facilitating falling asleep and improving the quality of sleep.
Advantages: Improves mood, reduces anxiety, facilitates falling asleep, improves sleep quality. It can be more effective than L-tripthophanes to increase the level of serotonin.
Dosage: It is usually recommended to take 50-100 mg 5-HTP before bedtime.
Side effects: Nausea, dizziness, drowsiness.
To whom it suits: People experiencing difficulties with falling asleep, anxiety or depression.
Who does not fit: People taking antidepressants (without consulting a doctor).
Output forms: Tablets, capsules.
Brands: NOW Foods, Doctor’s Best, Life Extension, Jarrow Formulas.

3.5. Valerian

Valerian is a medicinal plant that is used to improve sleep and reduce anxiety for centuries.

How works: Valerian contains compounds that are associated with the receptors of the GABA (gamma-aminomatic acid) in the brain, increasing its activity. GABA is the main brake neurotransmitter in the brain that helps to relax and fall asleep.
Advantages: Reduces anxiety, facilitates falling asleep, improves sleep quality.
Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
Side effects: Headache, dizziness, drowsiness, stomach disorder.
To whom it suits: People experiencing difficulties with falling asleep, anxiety or nervous tension.
Who does not fit: Pregnant and lactating women, children under 3 years old.
Output forms: Tablets, capsules, liquids, teas.
Brands: Nature’s Way, Gaia Herbs, Herb Pharm, Traditional Medicinals.

3.6. Chamomile

Chamomile is a medicinal plant known for its soothing and relaxing properties.

How works: Chamomile contains an apigenin, an antioxidant that binds to the gapcock receptors in the brain, increasing its activity. This helps to relax and fall asleep.
Advantages: Reduces anxiety, relaxes, facilitates falling asleep, improves sleep quality.
Dosage: It is usually recommended to drink 1-2 cups of chamomile tea 30-60 minutes before bedtime or take chamomile extract in capsules or tablets.
Side effects: Rarely, but allergic reactions are possible.
To whom it suits: People experiencing difficulties with falling asleep, anxiety or nervous tension.
Who does not fit: People with allergies to chamomile.
Output forms: Tea, extracts, capsules, tablets.
Brands: Traditional Medicinals, Celestial Seasonings, Yogi Tea, Gaia Herbs.

3.7. L-theanine

L-theanine is an amino acid contained in tea. It has soothing and relaxing properties, without causing drowsiness.

How works: L-theanine increases the level of GABA, dopamine and serotonin in the brain, which helps to relax, reduce anxiety and improve mood.
Advantages: Reduces anxiety, improves concentration, promotes relaxation, improves sleep quality.
Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
Side effects: Rarely, but headache and stomach disorder are possible.
To whom it suits: People experiencing anxiety, nervous tension or difficulties with concentration.
Who does not fit: Not detected.
Output forms: Tablets, capsules, powders.
Brands: Suntheanine, NOW Foods, Doctor’s Best, Life Extension.

3.8. Glycine

Glycine is an amino acid that is a neurotransmitter in the brain. It has soothing and relaxing properties and can help improve sleep quality.

How works: Glycine reduces body temperature, which promotes falling asleep and improves sleep quality. It also improves cognitive functions and reduces stress levels.
Advantages: Facilitates falling asleep, improves sleep quality, reduces stress.
Dosage: It is usually recommended to take 3 grams of glycine 30-60 minutes before bedtime.
Side effects: Rarely, but nausea and disorder of the stomach are possible.
To whom it suits: People who have difficulty falling asleep or suffering from insomnia.
Who does not fit: Not detected.
Output forms: Powers, capsules, tablets.
Brands: NOW Foods, Doctor’s Best, Life Extension.

3.9. Gaba (gamma-aminomatic acid)

GABA (gamma-aminomatic acid) is the main inhibitory neurotransmitter in the brain. It helps reduce nervous excitement, anxiety and helps relax and fall asleep.

How works: Gaba blocks nerve impulses in the brain, reducing nervous excitement and anxiety.
Advantages: Reduces anxiety, facilitates falling asleep, improves sleep quality.
Dosage: It is usually recommended to take 500-750 mg Gaba before bedtime.
Side effects: Rarely, but tingling in the skin, drowsiness and disorder of the stomach are possible.
To whom it suits: People experiencing anxiety, nervous tension or difficulties with falling asleep.
Who does not fit: Pregnant and nursing women, children (without consulting a doctor).
Output forms: Tablets, capsules, powders.
Brands: NOW Foods, Doctor’s Best, Life Extension, Natural Factors.

3.10. Melissa

Melissa is a medicinal plant known for its soothing and relaxing properties.

How works: Melissa contains compounds that bind to the GABA receptors in the brain, increasing its activity. This helps to relax and fall asleep.
Advantages: Reduces anxiety, relaxes, facilitates falling asleep, improves sleep quality. It is often used in combination with valerian.
Dosage: It is usually recommended to drink 1-2 cups of tea with lemon balm 30-60 minutes before bedtime or take lemon balm extract in capsules or tablets.
Side effects: Rarely, but allergic reactions are possible.
To whom it suits: People experiencing difficulties with falling asleep, anxiety or nervous tension.
Who does not fit: People with allergies to lemon balm.
Output forms: Tea, extracts, capsules, tablets.
Brands: Traditional Medicinals, Gaia Herbs, Herb Pharm.

Section 4: Combinations of dietary supplement to improve sleep

Sometimes a combination of several dietary supplements can be more effective than taking one dietary supplement. Here are a few popular combinations:

Melatonin and magnesium: Melatonin helps to regulate the cycle of sleep and wakefulness, and magnesium relaxes muscles and nervous system. This combination can be especially useful for people who have difficulties with falling asleep and suffering from muscle spasms.
Valerian and chamomile: Both plants have soothing and relaxing properties. This combination can be useful for people experiencing anxiety and nervous tension.
L-dean and magnesium: L-theanine reduces anxiety and improves concentration of attention, and magnesium relaxes muscles and nervous system. This combination can be useful for people experiencing anxiety and muscle tension.
Gaba and L-tripthophanes: Gaba reduces nervous excitement, and L-tripthophanes is the precursor of serotonin, which improves mood and promotes relaxation. This combination can be useful for people experiencing anxiety, depression and difficulties with falling asleep.
Melatonin and L-theanine: Melatonin helps regulate the cycle of sleep and wakefulness, and L-theanine reduces anxiety and promotes relaxation. This combination can be useful for people who have difficulty falling asleep and anxiety.

It is important to remember that before taking any combinations of dietary supplements, it is necessary to consult a doctor.

Section 5: Tips for improving sleep without dietary supplements

Although dietary supplements can be useful to improve sleep, it is also important to pay attention to other aspects of lifestyle and sleep hygiene.

Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate circus rhythms and relieve falling asleep and awakening.
Create a relaxing ritual before bedtime: Take a warm bath, read the book, listen to calm music or make easy stretching. Avoid the use of electronic devices (phones, tablets, computers) before bedtime, since the blue light emitted by them suppresses the production of melatonin.
Optimize the bedroom: Make sure that the bedroom is dark, quiet and cool. Use dense curtains, bears or white noise to block light and noise. Support the temperature in the bedroom at the level of 18-20 degrees Celsius.
Avoid caffeine and alcohol before bedtime: Caffeine is a stimulant that can make it difficult to fall asleep and break the dream. Alcohol can help fall asleep faster, but it can also interrupt the dream in the second half of the night.
Regular physical exercises: Regular physical exercises improve the quality of sleep, but avoid intense training before bedtime.
Avoid heavy food before bedtime: Heavy food can cause discomfort and impede the fall asleep. Try to eat an easy dinner 2-3 hours before bedtime.
Manage stress: Practice stress management methods such as meditation, yoga or deep breathing.
Sunlight: In the morning, as soon as you woke up, go to sunlight. This helps to configure your circadian rhythm.
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 relaxing until you feel drowsiness.

Section 6: What to do if dietary supplements do not help?

If dietary supplements and changes in lifestyle do not help improve sleep, you need to consult a doctor for further examination. The doctor will be able to identify possible causes of insomnia, such as medical conditions, mental disorders or medicines, and prescribe appropriate treatment.

Diagnosis: The doctor can prescribe blood tests, polysonography (sleep examination) and other diagnostic tests to identify the causes of insomnia.
Treatment: Depending on the cause of insomnia, the doctor can prescribe medicines, cognitive-behavioral therapy for insomnia (KPT) or other treatment methods.
KPT B: KPT B is a form of psychotherapy that helps change thoughts and behavior related to insomnia. It includes techniques such as sleep restriction, stimulus control and cognitive restructuring.
Medicines: The doctor may prescribe sleeping pills, antidepressants or other drugs to improve sleep. It is important to remember that medicines should be taken only as prescribed by a doctor and under his control.

Section 7: Final recommendations

Bades can be useful for improving sleep, but they are not a magic tablet. It is important to understand that sleep is a complex process, and to improve it, it is necessary to comprehensively approach the solution of the problem.

Consult a doctor: Before taking any dietary supplements for sleeping, you need to consult a doctor.
Improve sleep hygiene: Observe the regular sleep mode, create a relaxing ritual before bedtime, optimize the bedroom and avoid caffeine and alcohol before bedtime.
Manage stress: Practice stress management methods such as meditation, yoga or deep breathing.
Be patient: Improving sleep can take time. Do not despair if you do not see the results at once.
Experiment: Try different dietary supplements and combinations of dietary supplements to find what suits you best.
Listen to your body: Pay attention to how dietary supplements affect your sleep and overall well -being.
Do not exceed the recommended dosage: Exceeding the recommended dosage of dietary supplements can lead to side effects.
Do not replace medicines with dietary supplements: Bades should not replace the medicines prescribed by the doctor.
Bad only from reliable manufacturers: Make sure that dietary supplements have undergone quality control and contain the declared ingredients.

Strong and high -quality sleep is an investment in your health and well -being. Do not neglect sleep and take measures to improve it.

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