Natural dietary supplements for calm sleep: a detailed guide to improve sleep quality using natural additives
1. Fundamentals of a healthy sleep and the reasons for its violation
Healthy sleep is the cornerstone of physical and mental well -being. During sleep, the body restores, consolidates memory, regulates hormones and strengthens the immune system. The lack of quality sleep leads to a number of negative consequences, including a decrease in concentration, deterioration of mood, weakening of immunity, increasing the risk of cardiovascular diseases and metabolic disorders.
The causes of sleep disturbance are diverse and can be due to both external and internal factors. The most common reasons include:
- Stress and anxiety: Constant anxiety and nervous tension activate the sympathetic nervous system, making it difficult to fall asleep and maintain sleep.
- Depression: Sleeping is one of the key symptoms of depression. Depressive states are often accompanied by insomnia, early awakening, or, conversely, excessive drowsiness.
- Incorrect sleep mode: The irregular schedule of sleep and wakefulness knocks down the inner clock (circus rhythms), which leads to problems with falling asleep and wakefulness at the right time.
- Unknown conditions for sleep: The uncomfortable temperature in the bedroom, noise, bright light or an inconvenient mattress can break sleep.
- Eating stimulants: Caffeine, nicotine and alcohol, especially consumed in the evening, can make it difficult to fall asleep and disrupt the structure of sleep.
- Medical conditions: Chronic pain, apnea in a dream, restless legs syndrome, thyroid disease and other medical conditions can lead to sleep disturbances.
- Medicines: Some drugs, such as antidepressants, corticosteroids and beta-blockers, can affect sleep.
- Age: With age, the structure of sleep changes, and sleep becomes more superficial and intermittent.
- Changing time zones (Jetlag): A quick change in time zones violates the circus rhythms of the body, causing temporary insomnia.
- Shift work: Work in night shifts or by sliding graphics violates the natural cycle of sleep-bombing.
2. The role of natural dietary supplements in improving sleep
Natural dietary supplements (biologically active additives) can become a useful tool for improving the quality of sleep, especially in cases where sleep disturbances are associated with stress, anxiety or light forms of insomnia. It is important to understand that dietary supplements are not a replacement for a full treatment, and before their use it is necessary to consult a doctor, especially if you have any medical conditions or take other drugs.
Natural dietary supplements used to improve sleep usually have a calming, relaxing or sleeping pill. They can help:
- Reduce the time of falling asleep: Some dietary supplements, such as Melatonin and Valerian, contribute to rapid falling asleep.
- Improve sleep quality: Certain additives, for example, magnesium and chamomile, help improve the depth and continuity of sleep.
- Reduce anxiety and stress: Bades containing amino acids (for example, L-theanine) or plant extracts (for example, ashvaganda) have anxiolytic properties and contribute to relaxation.
- Restore circid rhythms: Melatonin plays a key role in the regulation of the Snow-Body Cycle and can help restore disturbed circadian rhythms.
3. The most effective natural dietary supplements for calm sleep: review and mechanism of action
There are many natural dietary supplements that can be useful to improve sleep. Consider the most popular and effective of them, as well as analyze the mechanism of their action:
- Melatonin:
- The mechanism of action: Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. He plays a key role in the regulation of the sleep-bombardment cycle, signaling the body about the occurrence of darkness and preparation for sleep. Melatonin is associated with melatonin receptors in the brain, reducing the level of wakefulness and contributing to relaxation.
- Advantages: Reduces falling asleep, improves sleep quality, helps with changing time zones (Jetlaga), regulates circus rhythms.
- Dosage: It is usually recommended to start with a dose of 0.5-3 mg 30-60 minutes before bedtime. It is important to remember that individual sensitivity to melatonin may vary. It is not recommended to exceed a dose of 5 mg without consulting a doctor.
- Side effects: In rare cases, headache, dizziness, nausea, drowsiness in the morning can be observed.
- Interactions: Melatonin can interact with some drugs such as anticoagulants, immunosuppressants and anticonvulsants. Consult a doctor before use.
- Valeriana Officinalis):
- The mechanism of action: Valerian contains valerian acid and other active compounds that have a calming and anxiolytic effect. It is believed that valerian affects the level of the GABA (gamma-aminomatic acid), neurotransmitter, which plays a role in reducing nervous excitability and relaxation.
- Advantages: Reduces falling asleep, improves sleep quality, reduces anxiety and stress.
- Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime. Valerian can be effective both in the form of monotherapy and in combination with other plant extracts, such as hops and lemon balm.
- Side effects: In rare cases, headache, dizziness, drowsiness in the morning, digestive disorders can be observed.
- Interactions: Valerian can enhance the effect of sedatives and alcohol. Consult a doctor before use if you take other drugs.
- Chamomile (Matricaria Chamomilla):
- The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to benzodiazepine receptors in the brain, having a calming and anxiolytic effect. Chamomile also has anti -inflammatory properties.
- Advantages: Reduces anxiety and stress, promotes relaxation, improves sleep quality.
- Dosage: You can use chamomile tea (1-2 cups before bedtime) or take chamomile extract in capsules (400-800 mg).
- Side effects: In rare cases, allergic reactions are possible, especially in people with allergies to ambrosia.
- Interactions: Chamomile can interact with some drugs such as anticoagulants. Consult a doctor before use.
- Magnesium:
- The mechanism of action: Magnesium is an important mineral that is involved in many biochemical processes in the body, including the regulation of the nervous system and muscle function. Magnesium helps to relax muscles, reduce nervous tension and improve sleep quality. Magnesium deficiency can lead to insomnia, anxiety and irritability.
- Advantages: Improves sleep quality, reduces anxiety and stress, helps relaxing muscles.
- Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime. There are various forms of magnesium, such as magnesium citrate, magnesium glycinate and magnesium oxide. Magnesium glycinate is usually well tolerated and does not cause digestive disorders.
- Side effects: In high doses, magnesium can cause diarrhea.
- Interactions: Magnesium can interact with some drugs such as antibiotics and diuretics. Consult a doctor before use.
- L-theanine:
- The mechanism of action: L-theanine is an amino acid that is contained in tea. It has a sedative and anxiolytic effect, without causing drowsiness. L-theanine increases the level of GABA, dopamine and serotonin in the brain, contributing to relaxation and improvement of mood.
- Advantages: Reduces anxiety and stress, promotes relaxation, improves sleep quality.
- Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
- Side effects: L-theanine is usually well tolerated, and side effects are rare.
- Interactions: L-theanine can enhance the effect of sedatives. Consult a doctor before use if you take other drugs.
- Melissa Officinalis):
- The mechanism of action: Melissa contains essential oils and other active compounds that have a calming and anxiolytic effect. Melissa can affect the level of the GABA in the brain.
- Advantages: Reduces anxiety and stress, promotes relaxation, improves sleep quality.
- Dosage: You can use tea from lemon balm (1-2 cups before bedtime) or take lemon balm extract in capsules (300-600 mg). Melissa is often used in combination with other plant extracts, such as valerian and hops.
- Side effects: In rare cases, drowsiness and dizziness are possible.
- Interactions: Melissa can enhance the effect of sedatives and alcohol. Consult a doctor before use if you take other drugs.
- Ashwaganda (withania somnifera):
- The mechanism of action: Ashvaganda is an adaptogen that helps the body adapt to stress. It contains active compounds called vitanolides, which have an antioxidant, anti -inflammatory and soothing effect. Ashvaganda can reduce the level of cortisol (stress hormone) and improve sleep quality.
- Advantages: Reduces anxiety and stress, improves sleep quality, increases stress resistance.
- Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
- Side effects: In rare cases, digestive disorders, drowsiness and headache are possible.
- Interactions: Ashvaganda can interact with some drugs such as immunosuppressants and anticoagulants. Consult a doctor before use.
- 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. Reception of 5-HTP can increase the level of serotonin in the brain, which helps to improve the mood and quality of sleep.
- Advantages: Improves mood, reduces anxiety, improves sleep quality.
- Dosage: It is usually recommended to start with a dose of 50-100 mg before bedtime.
- Side effects: In rare cases, nausea, digestive disorders and headache may be observed.
- Interactions: 5-HTP can interact with some drugs such as antidepressants. It is not recommended to take 5-HTP along with antidepressants without consulting a doctor, as this can lead to serotonin syndrome.
- Triptofan:
- The mechanism of action: Triptofan is an indispensable amino acid that is converted into 5 -HTP, and then into serotonin and melatonin. Thus, Triptofan is involved in the regulation of mood and sleep.
- Advantages: Improves mood, reduces anxiety, improves sleep quality.
- Dosage: It is usually recommended to take 500-1000 mg before bedtime.
- Side effects: In rare cases, nausea, digestive disorders and drowsiness may be observed.
- Interactions: Triptophanes can interact with some drugs such as antidepressants. Consult a doctor before use.
- Gamk (gamma-aminobral acid):
- The mechanism of action: GABA is the main brake neurotransmitter in the brain. It helps to reduce nervous excitability, helps to relax and improve sleep.
- Advantages: Reduces anxiety, promotes relaxation, improves sleep quality.
- Dosage: It is usually recommended to take 250-500 mg before bedtime. It is important to note that the effectiveness of the GABA as an additive remains the subject of research, since not all GABA, accepted by orally, can penetrate through the hematoencephalic barrier.
- Side effects: In rare cases, nausea, drowsiness and headache can be observed.
- Interactions: GABA can enhance the effect of sedatives and alcohol. Consult a doctor before use.
4. Rules for choosing and applying natural dietary supplements for sleeping
When choosing and using natural dietary supplements for sleep, it is important to follow the following rules:
- Consult a doctor: Before taking any dietary supplements, especially if you have any medical conditions or take other drugs, you need to consult a doctor. The doctor will help determine the cause of sleep disturbance and choose the most suitable dietary supplement, taking into account your individual characteristics.
- Study the composition: Carefully study the composition of the dietary supplement to make sure that there are no allergens and harmful additives. Choose products from reliable manufacturers that guarantee the quality and safety of your products.
- Start with a low dose: Start with a minimum recommended dose and gradually increase it, if necessary, until the desired effect is achieved. Do not exceed the recommended dose, as this can lead to side effects.
- Take dietary supplement before bedtime: Most dietary supplements are recommended to be taken 30-60 minutes before bedtime.
- Follow the rules of sleep hygiene: The use of dietary supplements should be combined in compliance with the rules of sleep hygiene, such as regular sleep and wakefulness, creating comfortable conditions for sleeping, refusing to use stimulants before bedtime and regular physical exercises.
- Be patient: The effect of the use of dietary supplements may not appear immediately, but after a few days or weeks. Be patient and do not stop taking dietary supplements if you do not see immediate results.
- Follow your feelings: Carefully follow your feelings and when side effects appear, stop taking the dietary supplement and consult a doctor.
- Do not take dietary supplements constantly: The constant use of dietary supplements can lead to the addiction and reduction of their effectiveness. Use dietary supplements with courses or only if necessary.
- Do not replace dietary supplements with full -fledged treatment: Bades are not a replacement for full treatment. If you have serious sleep disturbances, you must consult a doctor for diagnosis and treatment.
- Pay attention to certification: Look for dietary supplements with quality and security certificates from independent organizations. This may guarantee that the product corresponds to the declared characteristics and does not contain harmful impurities.
- Consider the individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What helps one person can be ineffective for another.
- Combine dietary supplements with caution: Some dietary supplements can be combined to enhance the effect, but this should be done with caution and under the control of the doctor. Do not combine dietary supplements with sedative drugs without consulting a doctor.
5. Additional strategies to improve sleep: sleep hygiene and change in lifestyle
In addition to the use of natural dietary supplements, to improve sleep quality, it is necessary to observe the rules of sleep hygiene and make changes to the lifestyle:
- Regular mode of sleep and wakefulness: Go to bed and wake up at the same time every day, even on weekends. This will help adjust your circus rhythms.
- Comfortable conditions for sleep: Create comfortable conditions for sleeping in the bedroom: darkness, silence, coolness (18-20 ° C) and a convenient mattress and a pillow.
- Refusal to use stimulants before bedtime: Avoid the use of caffeine, nicotine and alcohol a few hours before bedtime.
- Regular physical exercises: Regular physical exercises (at least 30 minutes a day) contribute to improving the quality of sleep. However, avoid intensive training immediately before bedtime.
- Avoid daytime sleep: If you have problems with sleep at night, try to avoid daytime sleep or limit it up to 30 minutes.
- Relaxation techniques: Use relaxation techniques, such as meditation, yoga, breathing exercises or progressive muscle relaxation to relieve stress and relax before bedtime.
- Warm bath or shower before bedtime: A warm bath or shower before going to bed help to relax the muscles and prepare the body for sleep.
- Reading a book or listening to soothing music: Reading a book or listening to soothing music before going to bed helps to relax and distract from daytime worries.
- Limit the use of electronic devices before bedtime: Avoid the use of electronic devices (phones, tablets, computers) an hour before bedtime, since the blue light emitted by these devices suppresses the production of melatonin.
- Proper nutrition: Avoid heavy and spicy foods before bedtime. A light snack containing complex carbohydrates and proteins can help improve sleep.
- Limit the use of fluid before bedtime: Limit the use of fluid a few hours before bedtime to avoid frequent night awakenings to visit the toilet.
- Sunlight during the day: Try to spend enough time in the fresh air and under sunlight during the day, as this helps to regulate your circus rhythms.
- Cognitive-behavioral therapy (KPT) for insomnia: KPT is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.
6. Interaction of natural dietary supplements with drugs: what you need to know
It is important to remember that natural dietary supplements can interact with the drugs that you take. Therefore, before taking dietary supplements, it is necessary to consult a doctor in order to avoid undesirable consequences.
Some examples of the interaction of dietary supplements with drugs:
- Melatonin: It can interact with anticoagulants, immunosuppressants, anticonvulsants and some antidepressants.
- Valerian: It can strengthen the effect of sedatives, alcohol and anesthetics.
- Chamomile: It can interact with anticoagulants and enhance the effect of certain drugs.
- Magnesium: It can interact with antibiotics (tetracyclines and chinolons) and diuretics.
- Ashwaganda: It can interact with immunosuppressants, anticoagulants and drugs for thyroid gland.
- 5-HTP: It can interact with antidepressants (especially with SIOS and IMAO) and lead to serotonin syndrome.
7. Natural dietary supplements for children: safety and effectiveness
The use of natural dietary supplements for sleep in children requires special caution. It is not recommended to give dietary supplements to children without consulting a pediatrician.
Some dietary supplements that can be considered for children under the strict supervision of a doctor:
- Melatonin: It can be considered for children with sleep disturbances associated with autistic spectrum disorders or attention deficiency and hyperactivity disorder (ADHD), but only under the strict supervision of a doctor. The dosage should be very low and individually selected.
- Chamomile: Chamomile tea can be a soothing tool for older children.
- Magnesium: Magnesium deficiency can affect the dream of children. Magnesium intake can be considered in the presence of a deficit confirmed by analysis.
It is important to remember that for children it is most important to comply with the rules of sleep hygiene and eliminate the causes that cause sleep disturbances, such as stress, anxiety or the wrong daily regime.
8. Conclusion: an integrated approach to improving sleep
Natural dietary supplements can be a useful tool for improving the quality of sleep, especially in cases where sleep disturbances are associated with stress, anxiety or light forms of insomnia. However, it is important to remember that dietary supplements are not panacea and should be used in combination in compliance with the rules of sleep hygiene and a change in lifestyle. Before taking any dietary supplements, it is necessary to consult a doctor in order to avoid undesirable consequences and choose the most suitable product, taking into account your individual characteristics. The key to calm and healthy sleep is an integrated approach that includes the correct mode of the day, comfortable conditions for sleeping, healthy food, regular physical exercises and the use of natural dietary supplements, if necessary, under the supervision of a doctor.