Rating of dietary supplements from insomnia

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Rating of dietary supplements from insomnia: a detailed review

Part 1: Understanding insomnia and the role of dietary supplements

Insomnia, or insomnia, is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or a feeling of lack of refreshing sleep. It can be short -term (acute) or chronic, lasting for several months or longer. The causes of insomnia are diverse and vary from stress and changes in the regime of the day to the main medical conditions and side effects of drugs.

Traditional methods of treating insomnia often include a change in lifestyle, cognitive-behavioral therapy (KPT) and, in some cases, sleeping pills released according to the prescription. However, many people turn to biologically active additives (dietary supplements) as an alternative or complementary method of improving sleep.

Dietary supplements are a wide range of products containing vitamins, minerals, herbs, amino acids and other substances designed to supplement the diet. They are available without a recipe and are often advertised as natural products from various diseases, including insomnia. It is important to note that the efficiency and safety of dietary supplements are not always carefully studied and regulated as pharmaceuticals.

When considering dietary supplements to improve sleep, it is necessary to take into account several key factors:

• Ingredients: Understanding the active ingredients and their alleged mechanism of action is crucial. Some dietary supplements contain ingredients with proven efficiency in improving sleep, while others may have limited scientific data confirming their benefits.
• Quality: The quality of dietary supplements can vary significantly depending on the manufacturer. Look for products that have passed third -party testing for cleanliness and efficiency.
• Safety: Consider potential side effects and drug interactions before taking any dietary supplement. Consultation with a doctor or other qualified medical worker is recommended, especially if you have any basic diseases or you take other drugs.
• Dosage: Follow the recommended dosage indicated on the product label. Acceptance of too much dietary supplements can lead to adverse consequences.
• Individual differences: The effectiveness of dietary supplements can vary from person to person. What works for one person may not work for another.

Part 2: The main ingredients in dietary supplements from insomnia

Several ingredients are often found in dietary supplements designed to improve sleep. The understanding of these ingredients and their potential advantages and disadvantages is important for making reasonable decisions.

• Melatonin: Melatonin is a hormone that is naturally produced by the pineal gland in the brain. It plays a key role in regulating the sleep-bombing cycle. Melatonin additives are often used to treat insomnia, especially when changing time zones or with daily rhythm disturbances. Melatonin is usually considered safe for short -term use, but long -term effects are not sufficiently studied. The dosage of melatonin can vary, but usually starts from 0.5 mg to 5 mg before bedtime.

• Valerian: Valerian is a grass that is traditionally used to improve sleep and reduce anxiety. It is believed that Valerian increases the level of gamma-amino-melting acid (GABA) in the brain, which is a neurotransmitter that promotes relaxation and sleep. Studies of valerian with insomnia showed conflicting results, but some studies show that it can be useful to improve sleep quality and reduce the time of falling asleep. The dosage of valerian is usually from 400 to 900 mg of valerian root extract before bedtime.

• Chamomile: Chamomile is a grass known for its soothing properties. It contains an Apigenin, an antioxidant that can contact the receptors in the brain, contributing to relaxation and sleep. Chamomile is usually used in the form of tea, but also available in the form of capsules and extracts. Studies show that chamomile can improve sleep quality and reduce anxiety symptoms.

• Magnesium: Magnesium is an important mineral that is involved in many body functions, including sleep regulation. It helps to relax muscles and nerves, and also regulates the level of melatonin. Magnesium deficiency can lead to insomnia and other sleep problems. Magnesium additives can be useful for people with magnesium deficiency, but it is important to note that too much magnesium can cause diarrhea. Various forms of magnesium, such as magnesium glycine or magnesium tronate, can be more easily absorbed and less inclined to cause stomach disorder.

• L-triptophan: L-tripthophanes is an amino acid that is the predecessor of serotonin and melatonin, two neurotransmitters that play an important role in sleep regulation. L-tripthophanes are contained in products such as turkey, milk and eggs. Adders of L-tripteophan can improve sleep, but the studies have shown conflicting results.

• Gamma-aminobral acid (GABA): GABA is a neurotransmitter that helps to slow down brain activity and helps relax. Some dietary supplements contain GABA to improve sleep and reduce anxiety. However, there is a discussion about whether the GABA can effectively cross the hematoencephalic barrier and influence the brain.

• 5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid that is the predecessor of serotonin. It is used to increase serotonin levels in the brain, which can improve mood, sleep and reduce anxiety. Like L-tripthophanes, 5-HTP turns into serotonin, and then into melatonin.

• Lemon balm (lemon balm): Lemon balm is a grass that is traditionally used to reduce anxiety and improve sleep. It is believed that lemon balm has a calming effect on the nervous system. It is often used in combination with other herbs, such as valerian or chamomile.

• Teanin: Theoren is an amino acid that is contained in tea, especially in green tea. He is known for his soothing properties and the ability to improve concentration and reduce stress. Theorine can improve the quality of sleep without causing drowsiness during the day.

Part 3: Rating of dietary supplements from insomnia

The dietary supplement rating below is based on overall efficiency, safety, the quality of ingredients and consumer reviews. It is important to remember that this is not an exhaustive list, and individual results may vary.

Level 1: Bad with the most confirmed efficiency and safety:

• Melatonin (high quality): Melatonin is one of the most studied and widely used dietary supplements to improve sleep. It is especially effective for violations of the daily rhythm and when changing time zones. It is important to choose high -quality products from reliable manufacturers in order to ensure cleanliness and efficiency. Start with a low dose (0.5-1 mg) and gradually increase it if necessary.

• Magnesium (glycinate or tronate): Magnesium deficiency can contribute to insomnia, so magnesium additives can be useful, especially for people with a low level of magnesium. Magnesium glycinate and tronate, as a rule, are well tolerated and less inclined to cause stomach disorder than other forms of magnesium.

• Combination of valerian and lemon balm: The combination of these two herbs can have a synergistic effect, improving sleep and reducing anxiety. Look for products containing standardized valerian and lemon balm extracts.

Level 2: dietary supplements with moderate efficiency and good safety:

• Valerian (separately): Valerian can be effective for improving the quality of sleep, but the research results are contradictory. It is important to take Valerian for several weeks to see the full effect.

• Chamomile (tea or extract): Chamomile is known for its soothing properties and can improve the quality of sleep, especially if you use it in the form of warm tea before bedtime.

• L-triptophan: L-tripthophanes can improve sleep, but the studies have shown conflicting results. It is important to take L-tripthophanes on an empty stomach in order to improve its assimilation.

• Teanin: Theadin can improve sleep quality, reduce stress and improve concentration. It is especially useful for people who feel anxiety and anxiety.

Level 3: Bades with less confirmed efficiency or potential side effects:

• Gamk (gamma-aminobral acid): The effectiveness of the GABA as a dietary supplement to improve sleep is still discussed. There are doubts about its ability to cross the hematoencephalic barrier.

• 5-HTP (5-hydroxyryptophan): 5-HTP can improve sleep and mood, but it can interact with some drugs and can cause side effects, such as nausea and diarrhea.

• Various herbal mixtures: Many dietary supplements from insomnia contain mixtures of various herbs. The effectiveness of these mixtures can vary, and it is important to carefully study the ingredients and potential interactions.

Part 4: Factors affecting the effectiveness of dietary supplements

The effectiveness of dietary supplements on insomnia can depend on several factors:

• The cause of insomnia: Bades can be more effective for certain types of insomnia, such as insomnia caused by a change in time zones or stress. In chronic insomnia caused by the main medical condition, a more integrated approach to treatment may be required.

• Dosage and duration of the reception: It is important to observe the recommended dosage indicated on the product label. Some dietary supplements require a long -term trick to achieve the optimal effect.

• Individual features: The effectiveness of dietary supplements can vary from person to person. Factors, such as age, weight, metabolism and general health, can affect how a person reacts to dietary supplements.

• Quality product: The quality of dietary supplements can vary significantly. Look for products that have passed third -party testing for cleanliness and efficiency.

• Related diseases and drugs: Some dietary supplements can interact with other drugs or aggravate certain medical conditions. It is important to consult a doctor before taking any dietary supplement, especially if you have any basic diseases or take other medicines.

• Life: Bades are not a replacement for a healthy lifestyle. It is important to maintain a regular sleep regime, avoid the use of caffeine and alcohol before going to bed, engage in regular physical activity and manage stress.

Part 5: Tips for choosing and using dietary supplements from insomnia

• Consult a doctor: Before you start taking any dietary supplement from insomnia, consult a doctor or other qualified medical worker. They can help you determine the cause of your insomnia and recommend the most suitable treatment option.

• Explore: Before buying dietary supplements, conduct a study. Check out the ingredients, potential side effects and interactions with other drugs.

• Choose reliable brands: Choose dietary supplements from reliable brands that have passed third -party testing for cleanliness and efficiency.

• Start with a low dose: Start with a low dose and gradually increase it if necessary.

• Follow your condition: Follow your condition and mark any side effects.

• Be realistic: Dietary supplements are not a miraculous remedy for insomnia. It may take time to see the results, and they may not be as significant as when using prescription drugs.

• Combine with changes in lifestyle: Combine the reception of dietary supplements with changes in lifestyle, such as maintaining a regular sleep regime, avoiding caffeine and alcohol use before bedtime and stress management.

• Stop taking it if there are no improvements: If you do not see any improvements after a few weeks of receiving dietary supplements, stop taking it and consult your doctor.

• Avoid combining dietary supplements without consulting a doctor: Combining various dietary supplements can increase the risk of side effects and interactions.

Part 6: Other Sleep Strategies

In addition to dietary supplements, there are many other strategies that can help improve sleep:

• Sleep hygiene:

  • Support the regular sleep mode, going to bed and waking up at the same time every day, even on weekends.
  • Create a relaxing atmosphere in the bedroom, providing darkness, silence and coolness.
  • Use the bed only for sleep and sex.
  • Avoid the use of caffeine and alcohol before bedtime.
  • Do not eat heavy food before bedtime.
  • Take a warm bath or shower before bedtime.
  • Practice relaxing techniques such as meditation or yoga.

• Cognitive-behavioral therapy (KPT): KPT is a type of therapy that helps people change their thoughts and behavior that contribute to insomnia. KPT may include methods such as stimulus control, sleep restriction and cognitive restructuring.

• State therapy: Light therapy can be useful for people with daily rhythm disturbances, such as sleeping phase or driving phase syndrome. It includes the effect of bright light at a certain time of the day to help discard the inner watches of the body.

• Relaxation techniques: Relaxation techniques, such as meditation, yoga, deep breathing and progressive muscle relaxation, can help reduce stress and anxiety and improve sleep.

• Physical activity: Regular physical activity can improve sleep, but it is important to avoid intensive training before bedtime.

• Stress management: Stress may be the main cause of insomnia. It is important to learn how to manage stress with the help of techniques such as meditation, yoga, keeping a diary or communication with friends and family.

• Restriction of the time spent in bed: If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness. Do not watch TV or do not work on a computer, as this can stimulate the brain.

Part 7: Future directions in the research of dietary supplements from insomnia

Studies of dietary supplements from insomnia continue, and new studies can identify new effective ingredients and methods of treatment. Some areas in which research is carried out include:

• Microbiotic intestines and sleep: Studies show that the intestinal microbiota can play a role in the regulation of sleep. Bades are studied, such as probiotics that can improve the intestinal microbiota and, therefore, improve sleep.

• Cannabidol (IBD): KBD is a connection contained in cannabis, which, as was shown, has potential advantages to improve sleep, reduce anxiety and relieve pain. However, additional studies are needed to determine the optimal dosage and safety of the KBD for the treatment of insomnia.

• Personalized dietary supplements: Personalized dietary supplements are developed, which take into account individual needs and human characteristics. They may include genetic testing and lifestyle analysis to determine the most suitable ingredients and dosages.

• Combinations of ingredients: Studies study the effectiveness of combinations of various ingredients in dietary supplements to achieve a synergistic effect and improve sleep.

• New forms of delivery: New forms of dietary supplements are developed, such as sublingual tablets or transdermal plasters, which can improve the assimilation and bioavailability of the ingredients.

Part 8: Final recommendations

The choice of dietary supplement from insomnia is an individual process. It is important to conduct a study, consult a doctor and listen to your body. Bades can be a useful addition to a healthy lifestyle, but they are not a replacement for medical care. If you have chronic insomnia, it is important to consult a doctor for diagnosis and treatment. Remember that improving sleep is often a multifaceted process that requires a combination of strategies, such as a change in lifestyle, cognitive-behavioral therapy and, possibly, intake of dietary supplements. Do not forget about the importance of patience and sequence in the desire for healthy and strong sleep.