Effective dietary supplements from insomnia: the choice of experts - Yes Global продукция

Section 1: Understanding of insomnia: causes, types and consequences

Insomnia is a common sleep disorder characterized by difficulties with falling asleep, maintaining sleep or a sense of non -contamination after sleep. It is important to understand that insomnia is a symptom, and not the disease in itself, and its causes can be diverse. Before resorting to biologically active additives (dietary supplements), you need to understand the nature of your insomnia in order to make a conscious and effective choice.

Causes of insomnia:
- Stress and anxiety: Chronic stress, emotional stress, anxiety disorders are one of the most common triggers of insomnia. Hyperactivation of the nervous system interferes with relaxation and falling asleep.
- Depression: Insomnia is a frequent depression satellite. Changes in neurotransmitters associated with mood also affect sleep.
- Disorders of sleep mode: The inconsistent time for going to bed and awakening, working on a night shift, frequent flights with a change in time zones (jetlag) knock down the inner watches of the body (circus rhythm).
- Poor sleep hygiene: Adverse conditions for sleep — noise, light, uncomfortable mattress, uncomfortable temperature in the bedroom — prevent healthy sleep. The use of caffeine or alcohol before bedtime also negatively affects the quality of sleep.
- Medical conditions: Chronic diseases, such as arthritis, back pain, heart failure, sleep apnea, restless legs syndrome, can cause insomnia.
- Medicines: Some drugs, such as antidepressants, corticosteroids, beta-blockers, diuretics, can cause insomnia as a side effect.
- Age: With age, natural changes in hormonal background and circadian rhythm can lead to insomnia.
- Inal meals: Heavy food before bedtime, lack of necessary vitamins and minerals, dehydration — all this can break the dream.
Types of insomnia:
- Acute (short -term) insomnia: It lasts from several days to several weeks. It is usually associated with stress, changes in life or traumatic events.
- Chronic insomnia: It lasts more than three months and occurs at least three times a week. It can be associated with chronic diseases, mental disorders or poor sleep hygiene.
- Insomnia of the beginning of sleep: Difficulties with falling asleep at the beginning of the night.
- Insomnia of sleep maintenance: Difficulties with maintaining sleep during the night, frequent awakening.
- Early awakening: Awakening earlier than planned, and the inability to fall asleep again.
The consequences of insomnia:
- Daytime fatigue and drowsiness: Reducing concentration of attention, memory and performance.
- Irritability and mood swings: Increased emotional sensitivity, a tendency to depression and anxiety.
- Reduced immunity: Increased susceptibility to infections and diseases.
- Increased risk of accidents: Increasing the likelihood of accidents and injuries at work and at home.
- Chronic diseases: Increased risk of developing cardiovascular diseases, type 2 diabetes, obesity and other chronic diseases.
- Reducing the quality of life: General decrease in satisfaction with life and deterioration of social relations.

Section 2: Review of effective dietary supplements from insomnia

The choice of dietary supplement from insomnia is an individual process that requires the accounting of the causes of insomnia, the individual characteristics of the body and possible contraindications. The following dietary supplements have established themselves as effective means to improve sleep, but before their use it is recommended to consult a doctor.

Melatonin:
- The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in regulating circadian rhythm and a sleep-bonding cycle. The level of melatonin increases in the evening, signaling the body about the occurrence of darkness and readiness for sleep.
- Efficiency: Melatonin is effective for insomnia caused by a violation of circadian rhythm, for example, with jetlag or working on a night shift. It can also help with insomnia in older people who have a natural production of melatonin. Clinical studies have shown that melatonin reduces the time of falling asleep, improves sleep quality and increases its duration.
- Dosage: It is usually recommended to start with a dose of 0.5-3 mg 30-60 minutes before bedtime. The dosage can be gradually increased under the supervision of a doctor.
- Side effects: Melatonin is usually well tolerated, but in some cases headaches, dizziness, nausea and drowsiness may occur in the morning.
- Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. Caution should be observed while taking melatonin with antidepressants, anticoagulants and immunosuppressants.
Magnesium:
- The mechanism of action: Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body. It plays a role in the regulation of the nervous system, muscle function and blood glucose. Magnesium promotes muscle relaxation and a decrease in anxiety, which can facilitate falling asleep.
- Efficiency: Magnesium is effective for insomnia caused by stress, muscle tension or magnesium deficiency. Studies have shown that magnesium improves sleep quality, increases its duration and reduces the frequency of night awakening.
- Dosage: The recommended daily dose of magnesium is 200-400 mg. It is best to take magnesium in the form of citrate, glycinate or tronate, since these forms are well absorbed. Magnesium should be taken 1-2 hours before bedtime.
- Side effects: In high doses, magnesium can cause diarrhea.
- Contraindications: Magnesium is not recommended for people with renal failure. Caution should be observed while taking magnesium with some antibiotics and drugs for the treatment of osteoporosis.
L-theanine:
- The mechanism of action: L-theanine is an amino acid contained in tea leaves. She has a calming and relaxing effect, without causing drowsiness. L-theanine increases the level of gamma-aminoxylic acid (GABA) in the brain, neurotransmitter, which reduces nervous excitability and promotes relaxation.
- Efficiency: L-theanine is effective for insomnia caused by stress and anxiety. It helps to calm down before going to bed and improve sleep quality. Studies have shown that L-theanine reduces the level of cortisol, stress hormone, and increases the alpha waves in the brain associated with relaxation.
- Dosage: The recommended dose of L-theanine is 100-200 mg for 30-60 minutes before bedtime.
- Side effects: L-theanine is usually well tolerated and does not cause serious side effects.
- Contraindications: L-theanine is not recommended for pregnant and nursing women.
Valerian:
- The mechanism of action: Valerian is a medicinal plant that is used to treat insomnia and anxiety for centuries. It is believed that Valerian interacts with the gamut receptors in the brain, having a calming and sleeping pill.
- Efficiency: Valerian is effective with mild and moderate insomnia. It helps to reduce the time of falling asleep and improve sleep quality. However, the effectiveness of valerian can vary depending on the individual characteristics of the body.
- Dosage: The recommended dose of valerian is 400-600 mg of valerian extract 30-60 minutes before bedtime.
- Side effects: Valerian can cause headaches, dizziness and stomach disorder.
- Contraindications: Valerian is not recommended for pregnant and nursing women, as well as children under 12 years of age. Caution should be observed with the simultaneous intake of valerian with alcohol and other sedatives.
Chamomile:
- The mechanism of action: Chamomile is a medicinal plant that has soothing and anti -inflammatory properties. It is believed that the chamomile contains an apigenin, an antioxidant that binds to the GABA receptors in the brain, having a calming effect.
- Efficiency: Chamomile is effective for easy insomnia and anxiety. It helps to calm down before going to bed and improve sleep quality. Romashkaya tea is a popular remedy for improving sleep.
- Dosage: It is recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. You can also take chamomile extract in capsules.
- Side effects: Chamomile rarely causes side effects, but in rare cases it can cause allergic reactions.
- Contraindications: Chamomile is not recommended for people with allergies to Ambrosia and other plants of the Astro family.
5-HTP (5-hydroxyryptophan):
- The mechanism of action: 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 increases the level of serotonin in the brain, which can improve mood and sleep.
- Efficiency: 5-HTP is effective for insomnia caused by depression or low level of serotonin. It can help improve mood, reduce anxiety and improve sleep quality.
- Dosage: The recommended dose of 5-HTP is 50-100 mg for 30-60 minutes before bedtime.
- Side effects: 5-HTP can cause nausea, diarrhea and headaches.
- Contraindications: 5-HTP is not recommended for pregnant and lactating women, as well as people who take antidepressants. Caution should be observed while taking 5-HTP with other drugs that increase the level of serotonin, as this can lead to serotonin syndrome.
Glycine:
- The mechanism of action: Glycine is an amino acid that plays a role in the regulation of the nervous system and muscle function. Glycine is a brake neurotransmitter that helps reduce nervous excitability and promotes relaxation.
- Efficiency: Glycine is effective for insomnia caused by stress and anxiety. It helps to calm down before going to bed and improve sleep quality. Studies have shown that glycine reduces body temperature, which can facilitate falling asleep.
- Dosage: The recommended dose of glycine is 3 grams 30-60 minutes before bedtime.
- Side effects: Glycine is usually well tolerated and does not cause serious side effects.
- Contraindications: Glycine is not recommended for people with renal failure.
Melissa (lemon balm):
- The mechanism of action: Melissa is a medicinal plant that has soothing and antiviral properties. It is believed that Melissa increases the level of the GABA in the brain, having a calming effect.
- Efficiency: Melissa is effective for easy insomnia and anxiety. It helps to calm down before going to bed and improve sleep quality. Melissa is often used in combination with valerian to enhance the effect.
- Dosage: It is recommended to drink tea with lemon balm 30-60 minutes before bedtime. You can also take lemon balm extract in capsules.
- Side effects: Melissa rarely causes side effects, but in rare cases it can cause drowsiness.
- Contraindications: Melissa is not recommended for pregnant and nursing women.
Triptofan:
- The mechanism of action: Triptofan is an amino acid that is the predecessor of serotonin and melatonin. Triptofan is converted into serotonin in the brain, and then into melatonin. Thus, Tryptophan affects mood and sleep.
- Efficiency: Triptophanes can be effective for insomnia caused by depression or low level of serotonin. It can help improve mood, reduce anxiety and improve sleep quality.
- Dosage: The recommended dose of tripophanes is 500-1000 mg for 30-60 minutes before bedtime. It is best to take a tripotophan on an empty stomach.
- Side effects: Triptophanes can cause nausea, diarrhea and headaches.
- Contraindications: Triptofan is not recommended for pregnant and lactating women, as well as people who take antidepressants. Caution should be observed with the simultaneous intake of tripophanes with other drugs that increase the level of serotonin, as this can lead to serotonin syndrome.

Section 3: Factors affecting the effectiveness of dietary supplements and strategies for improving sleep

The effectiveness of dietary supplements on insomnia depends on many factors, including the cause of insomnia, individual characteristics of the body, dosage and quality of dietary supplements, as well as compliance with sleep hygiene rules. To achieve the maximum effect of dietary supplements, it is necessary to take into account the following factors and apply complex strategies for improving sleep.

Proper diagnosis of the cause of insomnia:
- Before starting to take dietary supplements from insomnia, it is necessary to determine the cause of insomnia. If insomnia is caused by a medical condition or mental disorder, you must first consult a doctor to treat the underlying disease. Bades can be useful as an addition to the main treatment, but will not replace it.
- Keeping a sleep diary can help identify factors affecting sleep, such as the time of going to bed and awakening, the use of caffeine and alcohol, the level of stress and physical activity.
- In some cases, it may be necessary to consult a somnologist and conduct a polysomnography (sleep research) to identify sleep disturbances, such as sleep apnea.
Individual approach to the choice of dietary supplements:
- There is no universal dietary supplement that is suitable for everyone. The effectiveness of the dietary supplement depends on the individual characteristics of the body, such as age, weight, state of health and sensitivity to various substances.
- You should start with small doses and gradually increase them under the supervision of a doctor. It is important to carefully monitor the reaction of the body and, if side effects appear, stop taking dietary supplements.
- When choosing a dietary supplement, you should take into account possible interactions with other medicines that you take.
The quality of the dietary supplement and the choice of the manufacturer:
- Not all dietary supplements are the same in quality. It is important to choose dietary supplements from reliable manufacturers that guarantee the cleanliness and effectiveness of their products.
- Pay attention to the availability of quality certificates and laboratory tests.
- Avoid the purchase of dietary supplements from unverified sellers, as they may contain harmful impurities or not correspond to the declared composition.
Compliance with sleep hygiene rules:
- Bades can be effective for improving sleep, but they will not replace the rules of sleep hygiene.
- Compliance with sleep mode: go to bed and wake up at the same time every day, even on weekends.
- Creating a comfortable sleep for sleep: provide silence, darkness and coolness in the bedroom. Use a convenient mattress and pillow.
- Avoid the use of caffeine and alcohol before bedtime: caffeine and alcohol can disrupt sleep.
- Limit the use of electronic devices before bedtime: blue light emitted by the screens of smartphones, tablets and computers, inhibits the production of melatonin.
- Regular physical activity: regular sports improve sleep, but avoid intense training before bedtime.
- Proper nutrition: Avoid heavy food before bedtime.
- Relaxation techniques: Practice relaxation techniques, such as meditation, yoga or deep breath to relieve stress and relax before bedtime.
A comprehensive approach to insomnia treatment:
- In most cases, for the effective treatment of insomnia, an integrated approach is required that combines the use of dietary supplements, compliance with sleep hygiene rules and psychotherapy.
- Cognitive-behavioral therapy (KPT) for insomnia is an effective method of treating insomnia, which helps to change the negative thoughts and behavior associated with sleep.
- Light therapy is a method of treating insomnia, which is used to regulate circadian rhythm.
Monitoring of efficiency and side effects:
- Keep a sleep diary to track the effectiveness of dietary supplements and other methods of treating insomnia.
- Pay attention to side effects and inform your doctor about them.
- If necessary, adjust the dosage of dietary supplements or change them to others.
Long -term strategy:
- Bades are not a long -term solution for the treatment of insomnia. They should be used in combination with other methods such as sleep hygiene and psychotherapy.
- The purpose of the treatment of insomnia is to restore the natural cycle of sleeping and eliminating the causes of insomnia.
- After achieving sleep improvement, you can gradually reduce the dose of dietary supplements under the supervision of a doctor.

Section 4: Combinations of dietary supplements to enhance the effect

In some cases, the combination of several dietary supplements can be more effective than taking one dietary supplement. However, before combining dietary supplements, it is necessary to consult a doctor in order to avoid undesirable interactions and side effects.

Melatonin and magnesium:
- This combination can be effective for improving the quality of sleep and reducing anxiety. Melatonin helps regulate the circadian rhythm, and magnesium helps to relax muscles and nervous system.
- Dosage: 0.5-3 mg of melatonin and 200-400 mg of magnesium 30-60 minutes before bedtime.
L-dean and magnesium:
- This combination can be effective for reducing stress and improving sleep quality. L-theanine has a calming effect, and magnesium promotes relaxation of muscles and nervous system.
- Dosage: 100-200 mg L-theanine and 200-400 mg of magnesium 30-60 minutes before bedtime.
Valerian and Melissa:
- This combination can be effective for the treatment of mild and moderate insomnia. Valerian and Melissa have soothing and sleeping pills.
- Dosage: 400-600 mg of Valerian Extract and 300-600 mg Melissa extract 30-60 minutes before bedtime.
5-HTP and magnesium:
- This combination can be effective for improving mood and sleep, especially if insomnia is associated with depression or low serotonin levels.
- Dosage: 50-100 mg 5-HTP and 200-400 mg of magnesium 30-60 minutes before bedtime.
Melatonin and glycine:
- This combination can be effective for improving the quality of sleep and reducing body temperature, which can facilitate falling asleep.
- Dosage: 0.5-3 mg of melatonin and 3 grams of glycine 30-60 minutes before bedtime.

It is important to remember:

Start with small doses and gradually increase them under the supervision of a doctor.
Carefully monitor the reaction of the body and, when side effects appear, stop taking the dietary supplement.
When choosing a combination of dietary supplements, you should take into account possible interactions with other medicines that you take.

Section 5: Bades and special groups of the population (elderly, pregnant women, children)

The use of dietary supplements from insomnia requires special attention in special groups of the population, such as elderly people, pregnant and lactating women, as well as children. In these cases, it is necessary to take into account possible risks and contraindications, as well as consult a doctor before taking dietary supplements.

Elderly people:
- Older people are more susceptible to side effects of drugs and dietary supplements.
- In older people, the function of the kidneys and liver often decreases, which can slow down the excretion of drugs and dietary supplements from the body and increase the risk of side effects.
- Older people often have several chronic diseases, and they take several drugs at the same time, which increases the risk of interactions between drugs and dietary supplements.
- Melatonin can be useful for the elderly, in whom the natural production of melatonin is reduced. However, you should start with low doses and carefully monitor side effects.
- Magnesium can be useful for older people with a deficiency of magnesium. However, high doses of magnesium should be avoided, as this can cause diarrhea.
- Valerian and chamomile can be useful for the elderly with easy insomnia and anxiety. However, caution should be observed with the simultaneous admission of valerian with other sedatives.
- Before taking dietary supplements, older people are recommended to consult a doctor.
Pregnant and lactating women:
- The safety of most dietary supplements has not been studied in pregnant and lactating women.
- Many dietary supplements can penetrate through the placenta or breast milk and have a negative effect on the development of the fetus or baby.
- Melatonin, Valerian, Melissa and 5-HTP is not recommended for pregnant and lactating women.
- Magnesium can be safe for pregnant women in recommended doses. However, you should consult a doctor before taking magnesium.
- Chamomile can be safe for pregnant and lactating women in moderation. However, the use of large doses of chamomile should be avoided.
- Before taking any dietary supplements, pregnant and lactating women need to consult a doctor.
Children:
- Insomnia in children can be caused by various causes, such as stress, anxiety, impaired sleep regime, medical conditions and drugs.
- The treatment of insomnia in children should begin with the correction of sleep regime and behavioral therapy.
- Bades should not be used to treat insomnia in children without consulting a doctor.
- Melatonin can be useful for children with autistic spectrum disorders and other neurological disorders in which sleep is impaired. However, you should start with low doses and carefully monitor side effects.
- Valerian and chamomile can be useful for children with easy insomnia and anxiety. However, low doses should be used and long -term use.
- Before taking any dietary supplements, children need to consult a doctor.

Section 6: Prospects and new research in the field of dietary supplements for sleeping

Studies in the field of dietary supplements for sleep continue, and new promising additives and combinations appear. It is important to follow the scientific publications and recommendations of experts in order to keep abreast of the latest achievements in this area.

New dietary supplements:
- GABA (GABA): GABA is a neurotransmitter that has a calming and relaxing effect. Some studies show that taking GABA as a dietary supplement can improve sleep. However, additional studies are needed to confirm the effectiveness and safety of the GABA.
- Ashwaganda: Ashvaganda is an Ayurvedic plant that has adaptogenic properties. Ashvaganda helps reduce stress and anxiety, which can improve sleep.
- Passiflora: Passiflora is a medicinal plant that has soothing and sleeping pills. Some studies show that passiflora can be effective for treating insomnia.
- Lactium: Lactium is a milk protein that has soothing properties. Some studies show that lactium can be effective for reducing stress and improving sleep.
New combinations of dietary supplements:
- Studies continue to study the effectiveness of various combinations of dietary supplements for sleeping.
- Combinations that include melatonin, magnesium, L-dean, valerian, chamomile and other dietary supplements can be more effective than taking one dietary supplement.
- Additional studies are needed to determine the optimal combinations of dietary supplements and dosages for various types of insomnia.
An individual approach to choosing dietary supplements based on genetic data:
- In the future, the choice of dietary supplements for sleep based on genetic data may become possible.
- Genetic tests can help determine individual sensitivity to various dietary supplements and choose the most effective and safe option.
- An individual approach to the choice of dietary supplements based on genetic data can significantly increase the effectiveness of treatment of insomnia.
Sleep monitoring technologies:
- Modern technologies allow you to monitor sleep using wearable devices, such as fitness trackers and smart watches.
- Sleep monitoring data can be used to assess the effectiveness of dietary supplements and other methods of treatment of insomnia.
- Sleep monitoring technologies allow you to obtain objective information about sleep quality and adapt treatment in accordance with individual needs.
The importance of consulting a doctor:
- Despite the emergence of new dietary supplements and combinations, it is important to remember the need to consult a doctor before taking any dietary supplement for sleeping.
- The doctor can help determine the cause of insomnia, evaluate possible risks and contraindications, as well as choose the most effective and safe dietary supplement.
- Self -medication of insomnia can be dangerous and lead to undesirable consequences.

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