Safe dietary supplements to combat insomnia

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Safe dietary supplements to combat insomnia: a detailed guide

Section 1: Understanding insomnia and its reasons

  1. What is insomnia? Definition and types.
    Insomnia (insomnia) is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening, despite the presence of enough time and conditions for sleeping. Insomnia can be acute (short -term), lasting from several days to several weeks, or chronic, lasting more than three months and occurs at least three times a week. Also distinguish:

    • Insomnia of the beginning of sleep: Difficulties with falling asleep at the beginning of the night.
    • Insomnia of sleep maintenance: Frequent awakening during the night or the inability to fall asleep again after waking up.
    • Early insomnia: Awakening is too early in the morning and the inability to fall asleep again.
    • Paradoxical insomnia: The patient underestimates the duration of his sleep, believing that he sleeps much less than in fact.

  2. Factors causing insomnia:
    Insomnia can be caused by many factors that can be divided into several categories:

    • Medical reasons: Chronic diseases (arthritis, asthma, chronic obstructive lung disease, Parkinson’s disease, Alzheimer disease), pain syndromes, hyperthyroidism, gastroesophageal reflux disease (GERB), night apnea, restless legs syndrome, cancer and its treatment.

    • Psychiatric reasons: Depression, alarming disorders (generalized alarm, panic disorder, post -traumatic stress disorder), bipolar disorder, schizophrenia.

    • Psychological factors: Stress, anxiety, experiences, traumatic events, cancellation syndrome after the cessation of sleeping sleeping pills or other drugs.

    • Life lifestyle factors:

      • Poor sleep hygiene: The irregular sleep mode, viewing screens before bedtime, using caffeine or alcohol before bedtime, uncomfortable sleeping place, noise and light in the bedroom.
      • Inal meals: Eating heavy food or a large amount of sugar before bedtime.
      • Lack of physical activity: A sedentary lifestyle can contribute to insomnia.
      • Replaceable work or jetlag: Violation of circadian rhythms.
      • Smoking: Nicotine is a stimulant.

    • Medicines: Some drugs can cause insomnia as a side effect, for example, beta-blockers, corticosteroids, antidepressants, medicines for colds and influenza containing pseudo-epedin.

    • Age: With age, the structure of sleep changes, and older people more often suffer from insomnia. This may be associated with changes in hormone levels, the presence of chronic diseases and medication.

    • Genetic predisposition: Some studies show that there is a genetic predisposition to insomnia.

  3. Diagnosis of insomnia: when to see a doctor?
    You should consult a doctor if insomnia:

    • It lasts more than three weeks.
    • It affects daytime activity, performance, concentration of attention and mood.
    • It is accompanied by other symptoms such as depression, anxiety, headaches, chest pain or shortness of breath.
    • It occurs after the start of taking a new medicine.
    • It causes anxiety and worsens the quality of life.

    Diagnosis of insomnia usually includes:

    • Medical examination: To exclude medical causes of insomnia.
    • A history of history: The doctor will ask questions about your sleep regime, lifestyle, drugs taken and the presence of other diseases.
    • Keeping a sleep diary: Recording information about the time of falling asleep, awakening during the night, waking time in the morning, duration of sleep, quality of sleep and daytime activity within 1-2 weeks.
    • Polisonography (PSG): The study of sleep, which is carried out in the laboratory of sleep and allows you to measure various sleep parameters, such as brain activity, eye movements, muscle activity, heart rate, breathing and oxygen level in the blood. PSG is usually used to diagnose night apnea, restless legs syndrome and other sleep disorders.
    • Activation: The use of a wearable device (assets), which records movements and allows you to evaluate the mode of sleep and wakefulness for several days or weeks.

Section 2: Safe dietary supplements to combat insomnia: review

  1. Melatonin:
    Melatonin is a hormone produced by the pineal gland in the brain, which regulates the cycle of sleep and wakefulness (circus rhythms). The level of melatonin rises in the evening, preparing the body for sleep, and decreases in the morning, contributing to awakening. Melatonin as a dieter can help with insomnia caused by a violation of circadian rhythms, for example, with replaceable work or Jetlag.

    • The mechanism of action: Melatonin is associated with melatonin receptors in the brain, reducing activity and contributing to relaxation. It can also have an antioxidant effect.
    • Dosage: It is usually recommended to start with a low dose of melatonin (0.3-1 mg) 30-60 minutes before bedtime. The dosage can be gradually increased to 3-5 mg, if necessary. It is important to consult a doctor to determine the optimal dose.
    • Side effects: Melatonin is usually well tolerated, but can cause some side effects, such as headache, dizziness, drowsiness, nausea and irritability. In rare cases, nightmares or depression may occur.
    • Cautions: Melatonin can interact with some drugs such as anticoagulants, antidepressants and immunosuppressants. Pregnant and lactating women should consult a doctor before taking melatonin. It is not recommended to drive a car or engage in other activities requiring concentration, after taking melatonin.
    • Output forms: Melatonin is available in various forms, including tablets, capsules, chewing sweets, liquid forms and sub -language tablets. Hag -language tablets can quickly be absorbed into the blood.
    • Choosing a quality product: When choosing melatonin, it is important to choose products from reliable manufacturers who undergo quality control and do not contain impurities. Pay attention to the availability of quality certificates (for example, NSF International, USP Verified).

  2. Valerian:
    Valerian is a herbaceous plant whose root is used as a soothing and sleeping pills over the centuries. Valerian can help with insomnia caused by anxiety, stress and nervous tension.

    • The mechanism of action: The mechanism of action of valerian is not fully studied, but it is believed that it affects the level of gamma-aminomatic acid (GABA) in the brain, a neurotransmitter that has a calming effect. Valerian can also contact GABA receptors, enhancing its action.
    • Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime. The dosage can vary depending on the concentration of extract and individual sensitivity. It is important to consult a doctor to determine the optimal dose.
    • Side effects: Valerian is usually well tolerated, but can cause some side effects, such as drowsiness, headache, dizziness and stomach disorder. In rare cases, allergic reactions may occur.
    • Cautions: Valerian can enhance the effect of sedatives, alcohol and other drugs that depress the central nervous system. Pregnant and nursing women should consult a doctor before taking Valerian. It is not recommended to drive a car or engage in other activities requiring concentration, after taking valerian.
    • Output forms: Valerian is available in various forms, including capsules, tablets, liquid extracts, tinctures and tea.
    • Interaction with other herbs: Valerian is often combined with other herbs with a calming effect, such as lemon balm and chamomile.

  3. Chamomile:
    Chamomile is a herbaceous plant, the flowers of which are used for the preparation of tea and other products that have a calming and sleeping pill effect. Chamomile can help with insomnia caused by anxiety, stress and nervous tension.

    • The mechanism of action: Chamomile contains an Apigenin, an antioxidant that can contact the GABA receptors in the brain, having a calming effect.
    • Dosage: It is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. To prepare tea, use 1-2 teaspoons of dried chamomile flowers per cup of boiling water. Insist 5-10 minutes. Chamomile is also available in the form of capsules and extracts.
    • Side effects: Chamomile is usually well tolerated, but can cause allergic reactions in people who are allergic to plants of the family of compound (for example, ambrosia, chrysanthemums, velvets).
    • Cautions: Chamomile can enhance the action of anticoagulants. Pregnant and lactating women should consult a doctor before the use of chamomile in large quantities.
    • Output forms: Chamomile is available in various forms, including dried flowers for the preparation of tea, capsules, extracts and essential oils.
    • Chamomile essential oil: Chamomile essential oil can be used for aromatherapy. Add a few drops of essential oil to the diffuser or apply to the pillow before bedtime.

  4. Melissa:
    Melissa is a herbaceous plant, the leaves of which are used for the preparation of tea and other products that have a calming and sleeping pill. Melissa can help with insomnia caused by anxiety, stress and nervous tension.

    • The mechanism of action: Melissa contains compounds that can increase the level of the GABA in the brain, having a calming effect. It can also reduce the level of cortisol, stress hormone.
    • Dosage: It is usually recommended to drink a cup of tea from lemon balm 30-60 minutes before bedtime. To prepare tea, use 1-2 teaspoons of dried lemon balm leaves per cup of boiling water. Insist 5-10 minutes. Melissa is also available in the form of capsules and extracts. Usually the dosage of the extract is 300-600 mg.
    • Side effects: Melissa is usually well tolerated, but can cause drowsiness.
    • Cautions: Melissa can enhance the effect of sedatives and other drugs that inhibit the central nervous system. Pregnant and lactating women should consult a doctor before taking lemon balm.
    • Output forms: Melissa is available in various forms, including dried leaves for the preparation of tea, capsules, extracts and essential oils.
    • Combination with other herbs: Melissa is often combined with other herbs with a calming effect, such as valerian and chamomile.

  5. L-theanine:
    L-theanine is an amino acid that is contained in tea (especially in green tea). L-theanine can help relax and reduce anxiety without causing drowsiness. It can help improve sleep quality and facilitate falling asleep.

    • The mechanism of action: L-theanine affects the level of neurotransmitters in the brain, such as GABA, serotonin and dopamine. It can also increase alpha waves in the brain that are associated with relaxation and tranquility.
    • Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
    • Side effects: L-theanine is usually well tolerated, but can cause headache or disorder of the stomach in rare cases.
    • Cautions: L-theanine can interact with some drugs such as drugs to reduce blood pressure. Before taking the L-theanine, you should consult a doctor, especially if you take any medicine.
    • Output forms: L-theanine is available in the form of capsules and tablets.
    • Green tea: Although L-theanine is contained in green tea, green tea also contains caffeine that can interfere with sleep. Therefore, it is better to take an L-theanine in the form of an additive, and not drink green tea before bedtime.

  6. Magnesium:
    Magnesium is an important mineral that plays a role in many body functions, including sleep regulation. Magnesium deficiency can contribute to insomnia.

    • The mechanism of action: Magnesium is involved in the regulation of the level of melatonin and the GABA in the brain. It can also reduce the level of cortisol, stress hormone. Magnesium helps to relax muscles and nervous system.
    • Dosage: It is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime. It is important to choose well -absorbed forms of magnesium, such as magnesium glycinate, magnesium citrate or magnesium tronate. Magnesium oxide is absorbed worse.
    • Side effects: Magnesium can cause stomach disorder or diarrhea, especially with high doses. Start with a low dose and gradually increase it to avoid these side effects.
    • Cautions: Magnesium can interact with some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium.
    • Output forms: Magnesium is available in various forms, including capsules, tablets, powders and liquids. You can also use magnesium baths for baths.
    • Products rich in magnesium: Include products rich in magnesium in your diet, such as green leafy vegetables, nuts, seeds, legumes and whole grains.

  7. Triptofan:
    Triptofan is an amino acid that is the predecessor of serotonin and melatonin, neurotransmitters who play an important role in the regulation of sleep and mood.

    • The mechanism of action: Triptophanes is converted into serotonin, which is then converted into melatonin. An increase in serotonin levels can improve mood and reduce anxiety, and increasing the level of melatonin can contribute to falling asleep.
    • Dosage: It is usually recommended to take 500-1000 mg of tryptophan 30-60 minutes before bedtime. It is better to take tripophanes on an empty stomach.
    • Side effects: Triptophanes can cause nausea, vomiting, diarrhea, drowsiness and dizziness.
    • Cautions: Triptophanes can interact with some drugs such as antidepressants (especially MAO and SIOS inhibitors). Do not take a tryptophan if you take any antidepressants, without consulting a doctor. Triptofan is also not recommended for pregnant and lactating women.
    • Output forms: Triptofan is available in the form of capsules and tablets.
    • Products rich in triple: Include in your diet products rich in tripophane, such as turkey, chicken, fish, eggs, nuts, seeds and dairy products.

Section 3: Other dietary supplements and alternative methods

  1. Gamk (gamma-aminobral acid):
    GABA is a neurotransmitter that has a calming effect. Bades with the GABA can help reduce anxiety and improve sleep. However, the effectiveness of the GABA as a dietary supplement remains controversial, since not all studies confirm its ability to penetrate through a hematoencephalic barrier.

    • The mechanism of action: The GABA suppresses the activity of the nervous system, exerting a calming and relaxing effect.
    • Dosage: It is usually recommended to take 100-200 mg of GABA 30-60 minutes before bedtime.
    • Side effects: GABA can cause tingling in the skin, drowsiness and nausea.
    • Cautions: GABA can enhance the effect of sedatives and other drugs that inhibit the central nervous system. Before taking the GABA, you should consult a doctor.

  2. 5-HTP (5-hydroxyryptophan):
    5-HTP is an amino acid that is an intermediate product in the process of turning a tripophane into serotonin. 5-HTP can be more effective than a tripophane to increase the level of serotonin in the brain.

    • The mechanism of action: 5-HTP is converted into serotonin, which is then converted into melatonin.
    • Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.
    • Side effects: 5-HTP can cause nausea, vomiting, diarrhea, headache and dizziness.
    • Cautions: 5-HTP can interact with some drugs such as antidepressants (especially MAO and SIOS inhibitors). Do not take 5-HTP if you take any antidepressants, without consulting a doctor. 5-HTP is also not recommended for pregnant and lactating women.

  3. Passiflora (passion):
    Passiflora is a herbaceous plant that is used to treat anxiety, insomnia and nervous tension.

    • The mechanism of action: The mechanism of action of the passiflora has not been fully studied, but it is believed that it affects the level of the GABA in the brain.
    • Dosage: It is usually recommended to take 300-400 mg extract Passiflora 30-60 minutes before bedtime.
    • Side effects: Passiflora can cause drowsiness, dizziness and confusion.
    • Cautions: Passiflora can enhance the effect of sedatives and other drugs that inhibit the central nervous system. Pregnant and lactating women should consult a doctor before taking the passiflora.

  4. Homeopathy:
    Homeopathic drugs for the treatment of insomnia are selected individually depending on the symptoms and constitution of the patient. The effectiveness of homeopathy for the treatment of insomnia remains controversial and is not confirmed by scientific research. Before using homeopathic preparations, consult a qualified homeopath.

  5. Ayurveda:
    Ayurvedic drugs for the treatment of insomnia include herbs, such as Ashvaganda, Brahi and Shatavari. The Ayurvedic approach to the treatment of insomnia also includes a change in lifestyle, diet and practice of yoga and meditation. Before using Ayurvedic preparations, you should consult a qualified Ayurvedic doctor.

  6. Traditional Chinese medicine (TKM):
    TCM approach to the treatment of insomnia includes acupuncture, herbalization and a change in lifestyle. TCM The doctor will determine the imbalance of qi energy in the body and prescribe treatment aimed at restoring this balance. Before using TCM methods, consult a qualified doctor of TKM.

Section 4: Improving sleep hygiene: the basis of healthy sleep

  1. Regular sleep mode:
    Go to bed and wake up at the same time every day, even on weekends. This helps to regulate the circus rhythms of the body.

  2. Comfortable sleeping:
    Create a quiet, dark and cool atmosphere in the bedroom. Use curtains that block light, bears or white noise to reduce noise. Maintain a comfortable temperature in the bedroom (about 18-20 degrees Celsius).

  3. Convenient mattress and pillows:
    Invest in a high -quality mattress and pillows that provide support and comfort.

  4. Avoid caffeine and alcohol before bedtime:
    Caffeine is a stimulant and can interfere with falling asleep. Alcohol can cause drowsiness, but it can also disturb sleep during the night.

  5. Limit viewing screens before bedtime:
    Blue light emitted by the screens of computers, phones and TVs can suppress the production of melatonin. Try to avoid watching screens 1-2 hours before bedtime. Use blue light filters on your devices.

  6. Regular physical activity:
    Physical exercises can improve sleep, but try to avoid intense exercises a few hours before bedtime. The best time for training is morning or day.

  7. Relaxing rituals before bedtime:
    Create a relaxing ritual before bedtime, which will help you calm down and prepare for sleep. This may include reading a book, listening to quiet music, taking a warm bath or practice of meditation.

  8. Avoid food before bedtime:
    The use of heavy foods or a large amount of sugar before bedtime can interfere with sleep. If you are hungry, have a snack with something light, for example, a banana or a glass of warm milk.

  9. Limit daytime sleep:
    If you sleep during the day, try to limit sleep time up to 30 minutes and avoid sleep in the afternoon.

  10. Avoid using the bed for other purposes:
    Use the bed only for sleep and sex. Do not work, do not watch TV and do not eat in bed.

Section 5: Cognitive-behavioral therapy for insomnia (KPT B)

  1. What is KPT B?
    Cognitive-behavioral therapy for insomnia (KPT B) is a type of psychotherapy that helps people change their thoughts and behavior that contribute to insomnia. KPT B is considered the most effective long-term treatment of chronic insomnia.

  2. KPT components:
    KPT B includes several components:

    • Control of incentives: The goal is to tie the bed only with sleep. This includes going to bed only when you feel drowsiness, and get out of bed if you cannot fall asleep for 20 minutes. Do not return to the bed until you feel drowsiness again.
    • Restriction of sleep time: The goal is to consolidate sleep and improve its quality. This includes the limitation of the time spent in bed, the actual time of sleep.
    • Cognitive therapy: The goal is to change the negative thoughts and beliefs of sleep that contribute to anxiety and insomnia.
    • Sleep hygiene: Learning the rules of sleep hygiene (see section 4).
    • Relaxation techniques: Training in relaxation techniques, such as diaphragmatic breathing, progressive muscle relaxation and meditation to reduce anxiety and relax before bedtime.

  3. Advantages of KPT B:
    KPT B has many advantages compared to insomnia medicines:

    • Long -term effect: KPT B provides long-term sleep improvement, unlike drugs that can cause addiction and side effects.
    • Without side effects: KPT B has no side effects, unlike drugs.
    • Improving daily functioning: KPT B not only improves sleep, but also improves daily functioning, such as concentration, mood and performance.

  4. How to find a specialist in KPT:
    You can find a specialist in KPT, by contacting your doctor, psychologist or psychiatrist. You can also look for KPT specialists on the Internet in your region. Make sure that the specialist has experience with insomnia and is certified in KPT.

Section 6: The importance of consulting a doctor

  1. Do not self -medicate:
    Do not self -medicate insomnia. Consult a doctor to determine the cause of your insomnia and get a suitable treatment.

  2. Tell the doctor about all the dietary supplements and medicines:
    Tell the doctor about all dietary supplements and medicines that you take to avoid possible interactions.

  3. The doctor may exclude other causes of insomnia:
    The doctor may exclude other medical or psychiatric reasons for your insomnia.

  4. The doctor may prescribe tests to detect a nutrient deficiency:
    The doctor may prescribe tests to detect a feed of nutrients that can contribute to insomnia, such as magnesium or iron.

  5. The doctor may recommend you KPT:
    The doctor can recommend you cognitive-behavioral therapy for insomnia (KPT B), which is the most effective long-term treatment of chronic insomnia.

  6. The doctor may prescribe medicines if necessary:
    In some cases, the doctor may prescribe drugs to treat insomnia. However, drugs should be used only in extreme cases and under the strict supervision of a doctor.

Section 7: Final Councils

  1. Be patient:
    Getting rid of insomnia requires time and effort. Be patient and do not give up if you do not see the results at once.

  2. Experiment with different approaches:
    Experiment with different dietary supplements, sleep hygiene techniques and relaxation methods to find what works best for you.

  3. Listen to your body:
    Pay attention to how your body reacts to different approaches, and adapt your treatment plan accordingly.

  4. Feel free to seek help:
    Do not hesitate to seek help from a doctor, psychologist or other specialist if you experience difficulties in managing insomnia.

  5. Keeping a sleep diary:
    Keeping a sleep diary can help you track your progress and identify the factors that affect your dream.

  6. Remember that good sleep is important for your health and well -being:
    Prioritize your sleep and take measures to improve it.

This comprehensive article provides in-depth information on safe supplements for insomnia, covering causes, diagnosis, treatments, and the importance of good sleep hygiene and professional consultation. The content is structured for readability and optimized for SEO by using relevant keywords throughout.

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