Top dietary supplements for strong sleep: a full guide for choice and application
Chapter 1: Understanding the problem of sleep and the role of dietary supplements
Before considering specific dietary supplements (biologically active additives), it is important to understand the causes of sleep disturbance and the role that dietary supplements can play in its improvement. Insomnia is not just an unpleasant inconvenience; This is a serious problem that affects physical and mental health. It can lead to a decrease in concentration, worsening memory, irritability, weakening of immunity, and in the long run to increase the risk of developing cardiovascular diseases, diabetes and depression.
The causes of sleep disturbance are diverse: stress, improper nutrition, lack of physical activity, abuse of caffeine or alcohol, a replaced work schedule, age -related changes, medical conditions (such as apnea in a dream, restless legs syndrome, chronic pain) and taking certain drugs.
Bades can be a useful addition to an integrated approach to improving sleep. They are not a panacea and should not replace a consultation with a doctor or a change in lifestyle. However, some dietary supplements have proven effectiveness in improving the quality of sleep, reducing the time of falling asleep and reducing the number of night awakenings. It is important to remember that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body and the causes of sleep disturbance. Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have chronic diseases or take other medicines.
Chapter 2: Melatonin — sleep hormone and its role in the regulation of circadian rhythms
Melatonin is a hormone naturally produced by the 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-blessing. The level of melatonin rises in the evening, signaling the body about the onset of night and preparing it for bed. Under the influence of light, the production of melatonin is suppressed, which contributes to wakefulness.
With age, as well as when exposed to various factors, such as stress, changing time zones or working on a night shift, melatonin production can be disturbed. This can lead to sleep problems, including difficulties with falling asleep, frequent night awakening and early awakening.
Melatonin additives can be effective for:
- Reducing time of falling asleep: Melatonin can help fall asleep faster, especially when the phase of sleep is delayed (when a person falls asleep and wakes up much later than usual).
- Sittering the symptoms of Jetlag: When changing time zones, Melatonin can help adapt to a new hour-long belt and normalize a sleep-bombing cycle.
- Improving the quality of sleep: Melatonin can contribute to deeper and more calm sleep.
Dosage and application: It is usually recommended to start with a low dose of melatonin (0.5-1 mg) 30-60 minutes before bedtime. The dosage can be gradually increased to 3-5 mg, if necessary, but do not exceed 10 mg without consulting a doctor. It is important to remember that melatonin should be taken only if necessary and not on an ongoing basis, so as not to violate the natural production of the hormone by the body.
Contraindications and side effects: Melatonin is usually well tolerated, but in some cases it can cause side effects, such as headache, dizziness, nausea, drowsiness during the day and irritability. Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. Malatonin is avoided in combination with alcohol or sedatives.
The best forms of melatonin: Melatonin is available in various forms, including tablets, capsules, chewing sweets and sprays. The choice of form depends on individual preferences. Sublingval tablets (absorbing under the tongue) can act faster, since they are absorbed directly into the blood.
Chapter 3: Magnesium — Mineral of calm and its influence on sleep
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 lead to various health problems, including sleep disturbance.
Magnesium promotes muscle relaxation and a decrease in nervous tension, which can facilitate falling asleep and improve sleep quality. He also participates in the regulation of melatonin production, which makes it important to normalize circadian rhythms.
Magnesium can be useful for:
- Improving the quality of sleep: Magnesium can contribute to deeper and more calm sleep, reducing the number of night awakenings.
- Decrease in muscle tension and seizures: Magnesium helps to relax the muscles, which can be useful for people suffering from restless legs or muscle cramps.
- Reducing anxiety and stress: Magnesium has a calming effect on the nervous system, which can help reduce anxiety and stress, which are often causes of insomnia.
Dosage and application: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. However, to improve sleep, a higher dose may be required to be discussed with a doctor. Magnesium is best taken in the evening, 1-2 hours before bedtime.
Forms of magnesium: There are various forms of magnesium, which differ in degree of digestibility:
- Magnesium glycinate: It is well absorbed and does not cause stomach disorders. It is considered one of the best forms of magnesium to improve sleep.
- Magnesium citrate: It is well absorbed, but can have a laxative effect.
- Magnesium oxide: It is poorly absorbed and can cause stomach disorder. Not recommended for prolonged use.
- Magnesium Treonate: It has a high ability to penetrate through a hematoencephalic barrier and can have a positive effect on cognitive functions.
- Magnesium sulfate (English salt): Used for baths and compresses, helps to relax muscles and relieve stress.
Contraindications and side effects: Magnesium is usually well tolerated, but in high doses can cause side effects, such as diarrhea, nausea and cramps in the abdomen. Magnesium is not recommended for people with renal failure. Magnesium should be avoided simultaneously with some antibiotics and other drugs.
Chapter 4: Valerian — a natural sedative and sleeping pill
Valerian is a medicinal plant that is traditionally used to treat insomnia, anxiety and nervous tension. Valerian extract contains various active compounds that have a calming effect on the nervous system.
Valerian can be useful for:
- Reducing time of falling asleep: Valerian can help fall asleep faster, especially with mild and moderate insomnia.
- Improving the quality of sleep: Valerian can contribute to a deeper and more calm sleep.
- Reducing anxiety and stress: Valerian has a calming effect on the nervous system, which can help reduce anxiety and stress.
Dosage and application: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime. The effect of valerian may not appear immediately, but after a few days or weeks of regular admission.
Forms of valerian: Valerian is available in various forms, including capsules, tablets, tinctures and tea.
Contraindications and side effects: Valerian is usually well tolerated, but in some cases it can cause side effects, such as drowsiness during the day, headache, dizziness and stomach disorder. Valerian is not recommended for pregnant and nursing women, as well as children under 12 years of age. Valerian is avoided in combination with alcohol or sedatives.
Interaction with other substances: Valerian can enhance the effect of sedatives and alcohol.
Chapter 5: Chamomile — soft sedative and relaxing agent
Chamomile is a medicinal plant that is known for its soothing and relaxing properties. Chamomile extract contains an apigenin, an antioxidant that binds to certain receptors in the brain and can help relax and improve sleep.
Chamomile can be useful for:
- Reducing anxiety and stress: Chamomile has a calming effect on the nervous system, which can help reduce anxiety and stress.
- Improving the quality of sleep: Chamomile can contribute to deeper and more calm sleep, especially with mild insomnia.
- Removing muscle tension: Chamomile has a soft relaxing effect on the muscles.
Dosage and application: It is usually recommended to drink chamomile tea 30-60 minutes before bedtime. For the preparation of tea, you can use 1-2 teaspoons of dried chamomile flowers per cup of hot water. Let it brew for 5-10 minutes. Chamomile is also available in the form of capsules and extracts.
Chamomile forms: Chamomile is available in various forms, including dried tea flowers, capsules, tablets and extracts.
Contraindications and side effects: Chamomile is usually well tolerated, but in rare cases it can cause allergic reactions, especially in people with allergies to other plants of the Astro family, such as ambrosia and chrysanthemums. Chamomile is not recommended for people with allergies to chamomile.
Chapter 6: L-dean-amino acid for relaxation and improving the quality of sleep
L-theanine is an amino acid that is contained in tea (especially in green tea). It has a calming effect on the nervous system, without causing drowsiness. L-theanine helps to relax, reduce anxiety and improve concentration.
L-theanine can be useful for:
- Reducing anxiety and stress: L-theanine has a calming effect on the nervous system, which can help reduce anxiety and stress, without causing drowsiness during the day.
- Improving the quality of sleep: L-theanine can contribute to deeper and more calm sleep, reducing the number of night awakenings.
- Improving cognitive functions: L-theanine can improve concentration and memory.
Dosage and application: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. L-theanine can also be taken during the day to reduce anxiety and improve concentration.
Forms L-Teanina: L-theanine is available in the form of capsules and tablets.
Contraindications and side effects: L-theanine is usually well tolerated and does not cause serious side effects. In rare cases, it can cause headache or stomach.
Chapter 7: Glycine — amino acid to improve sleep quality and reduce anxiety
Glycine is an amino acid that plays an important role in the work of the nervous system. It has a calming effect on the brain and can improve sleep quality. Glycine is also involved in the synthesis of collagen, which is important for the health of the skin, joints and bones.
Glycine can be useful for:
- Improving the quality of sleep: Glycine can contribute to deeper and more calm sleep, reducing the time of falling asleep and reducing the number of night awakenings.
- Reducing anxiety and stress: Glycine has a calming effect on the nervous system, which can help reduce anxiety and stress.
- Improving cognitive functions: Glycine can improve memory and concentration.
Dosage and application: It is usually recommended to take 3-5 grams of glycine 30-60 minutes before bedtime. Glycine can be taken in the form of powder, capsules or tablets.
Forms of glycine: Glycine is available in the form of powder, capsules and tablets.
Contraindications and side effects: Glycine is usually well tolerated and does not cause serious side effects. In rare cases, it can cause nausea or disorder of the stomach.
Chapter 8: 5-HTP (5-hydroxytriptophan) – Precursor Serotonina and Melatonin
A 5-HTP is an amino acid that is a serotonin precursor, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. Serotonin, in turn, is a precursor of melatonin, sleep hormone.
5-HTP can be useful for:
- Improvements: 5-HTP can help increase the level of serotonin in the brain, which can improve mood and reduce the symptoms of depression.
- Improving the quality of sleep: 5-HTP can contribute to deeper and more calm sleep, by increasing the level of serotonin and melatonin.
- Reduction of appetite: 5-HTP can help reduce appetite and control weight.
Dosage and application: It is usually recommended to start with a low dose of 5-HTP (50-100 mg) 30-60 minutes before bedtime. The dosage can be gradually increased to 200-400 mg, if necessary, but do not exceed 400 mg without consulting a doctor.
5-HTP forms: 5-HTP is available in the form of capsules and tablets.
Contraindications and side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, headache and drowsiness during the day. 5-HTP is not recommended for pregnant and nursing women, as well as people taking antidepressants. 5-HTP taking in combination with other drugs that increase the level of serotonin should be avoided, as this can lead to serotonin syndrome.
Chapter 9: Gaba (gamma-aminomatic acid)-neurotransmitter for relaxation and sleep
Gaba is a gamma-aminomatic acid, a neurotransmitter that has a calming effect on the nervous system. Gaba blocks the transmission of nerve impulses that cause excitement, which helps to relax and reduce anxiety.
Gaba can be useful for:
- Reducing anxiety and stress: Gaba has a calming effect on the nervous system, which can help reduce anxiety and stress.
- Improving the quality of sleep: Gaba can contribute to deeper and more calm sleep, reducing the number of night awakenings.
- Removing muscle tension: Gaba helps to relax the muscles.
Dosage and application: It is usually recommended to take 750 mg — 3 g Gaba 30-60 minutes before bedtime.
Forms Gaba: Gaba is available in the form of capsules, tablets and powder.
Contraindications and side effects: Gaba is usually well tolerated, but in some cases it can cause side effects, such as drowsiness during the day, dizziness and tingling in the skin.
Chapter 10: Herbs and plants to improve sleep: Passiflora, lemon balm, hops
In addition to valerian and chamomile, there are a number of other herbs and plants that are traditionally used to improve sleep:
- Passiflora (Passiflora Incarnata): It has soothing and anti -stress properties. It is believed that the passiflora increases the gaba level in the brain, which helps to relax and improve sleep.
- Lemon Balm (Melissa Officinalis): It has a soft soothing and antiviral effect. Lemon balm is often used in combination with valerian to improve sleep.
- Hops (Humulus lupulus): It has sedative and sleeping pills. Hops contains compounds that are associated with Gaba receptors in the brain, which helps to relax and improve sleep.
Dosage and application: The dosage and use of herbs and plants vary depending on the specific plant and form of the release (tea, extract, capsules). Follow the instructions on the packaging.
Contraindications and side effects: Herbs and plants can cause allergic reactions and interact with other drugs. Before you start taking, consult your doctor.
Chapter 11: Complex dietary supplements for sleeping: combination of various ingredients
The market presents many complex dietary supplements for sleeping, which contain a combination of various ingredients, such as melatonin, magnesium, valerian, chamomile, L-theanine and others. The advantage of complex dietary supplements is that they can have a more complex effect on sleep, acting on various mechanisms involved in the regulation of sleep-fighting.
The choice of complex dietary supplement: When choosing a complex dietary supplement, you should pay attention to:
- Composition: The ingredients should be well studied and have proven effectiveness in improving sleep.
- Dosage: The dosage of each ingredient should be adequate to achieve the desired effect.
- The manufacturer: Choose dietary supplements from well -known and reliable manufacturers who comply with quality standards and conduct the necessary research.
- Reviews: Read the reviews of other users to find out about their experience of using the product.
Chapter 12: Other dietary supplements that can help improve sleep
In addition to the above dietary supplements, there are other additives that can help improve sleep, although their effectiveness can be less studied:
- Triptofan: Amino acid, which is the predecessor of serotonin and melatonin.
- Calcium: A mineral that plays an important role in the work of the nervous system and can contribute to muscle relaxation.
- B vitamins B: B vitamins are necessary for the normal operation of the nervous system and can help reduce stress and improve sleep.
- Fish oil (omega-3 fatty acids): Omega-3 fatty acids are important to brain health and can improve mood and sleep.
Chapter 13: The importance of an integrated approach to improving sleep
It is important to understand that dietary supplements are only one of the components of an integrated approach to improving sleep. To achieve the best results, it is also necessary to comply with the rules of sleep hygiene, such as:
- Compliance with the sleep-borrowing regime: Go to bed and wake up at the same time every day, even on weekends.
- Creating a comfortable sleeping environment: Provide silence, darkness and coolness in the bedroom.
- Restriction of caffeine and alcohol consumption: Avoid the use of caffeine and alcohol in the afternoon.
- Regular physical activity: Do physical exercises regularly, but no later than 3 hours before bedtime.
- Relaxing rituals before bedtime: Take a warm bath, read the book or listen to calm music.
- Avoid using electronic devices before bedtime: The blue light from the screens of phones, tablets and computers suppresses the production of melatonin.
- Proper nutrition: Avoid heavy and fatty foods before bedtime.
Chapter 14: Consultation with a doctor — a key step to solving sleep problems
Before you start taking any dietary supplement to improve sleep, you need to consult a doctor. The doctor can determine the cause of sleep disturbance and prescribe the appropriate treatment. Bades can be a useful addition to treatment, but they should not replace consultation with a doctor and a change in lifestyle. It is especially important to consult a doctor if you have chronic diseases or take other medicines, since dietary supplements can interact with them.
Chapter 15: The future of research in the field of dietary supplements and sleep
Studies in the field of dietary supplements and their influence on sleep continue. In the future, you can expect the emergence of new and more effective dietary supplements to improve sleep, as well as more accurate recommendations for their use. It is important to monitor new research and recommendations of experts in order to make reasonable decisions on dietary supplements.
This comprehensive guide provides detailed information on various supplements that may aid in improving sleep quality. It emphasizes the importance of consulting with a healthcare professional before starting any new supplement regimen and encourages a holistic approach to sleep improvement, including lifestyle changes and proper sleep hygiene. The content is structured to be easily digestible and provides valuable insights for individuals seeking to address their sleep issues with the help of dietary supplements.