Dad for sleeping with anxiety

Dad for sleeping with anxiety: full guide for choosing, applying and evaluating effectiveness

I. Understanding the relationship of anxiety and sleep

Insomnia and anxiety often coexist, forming a vicious circle. Anxiety causes sleep problems, and lack of sleep enhances anxiety, creating a closed system, which can be difficult to break. In order to effectively fight sleep disturbances caused by anxiety, it is necessary to understand the mechanisms of this relationship.

• Neurobiological factors: Anxiety activates the Bay or Run system, increasing the level of cortisol and adrenaline. These hormones excite the nervous system, making it difficult to fall asleep and maintain sleep. The production of melatonin, hormone, which regulates the sleeping cycle, is violated. In addition, the increased activity of the almond -shaped body, the area of ​​the brain responsible for processing emotions, can lead to nightmares and frequent awakening.

• Psychological factors: Obsessive thoughts, anxiety about the future, fear of failure, increased self -criticism – all these are characteristic features of an alarming state that interfere with relax and prepare for bedtime. Rumination (constant pondering of the same thoughts) is especially harmful before going to bed. Also, experiences about the consequences of insomnia (decreased performance, mood worsening) enhance the alarm and aggravate sleep problems.

• Physiological factors: Anxiety can cause physical stress, muscle tension, rapid heartbeat and breathing, sweating. These physical symptoms, in turn, interfere with relaxation and falling asleep. Prolonged anxiety can lead to chronic fatigue, which also negatively affects the quality of sleep.

II. Classification of dietary supplements for sleeping with anxiety

Bades (biologically active additives) can be a useful addition to a comprehensive treatment of insomnia caused by anxiety. It is important to understand that they are not a replacement for drug treatment or psychotherapy, but serve as auxiliary agent. Before taking any dietary supplements, you need to consult a doctor.

Dad for sleeping with anxiety can be classified according to their main active substance and the mechanism of action:

• Melatonin: The synthetic analogue of the hormone melatonin, which regulates the sleep-bonding cycle. Helps synchronize the inner watches of the body and facilitate falling asleep. Especially effective for sleep disturbances associated with the change of time zones (jetlag) or a change of work.

• Plant drugs:

  • Valerian: It has sedative and anxiolytic (anti -aircraft) action. Soothes the nervous system, reduces excitability and facilitates falling asleep.

  • Melissa: It has a soft sedative and soothing effect. Reduces nervous tension, improves mood and promotes relaxation. It is often used in combination with valerian.

  • Motherwort: It has a pronounced sedative and hypotensive (reducing blood pressure) action. Soothes the nervous system, reduces anxiety and normalizes the heart rhythm.

  • Chamomile: It has a mild sedative and anti -inflammatory effect. Reduces nervous tension, improves digestion and promotes relaxation.

  • Lavender: It has a calming and anxiolytic effect. Reduces anxiety, improves mood and promotes relaxation. It can be used in the form of aromatherapy (essential oil) or as part of dietary supplements.

• Amino acids:

  • L-triptophan: The precursor of serotonin, a neurotransmitter playing an important role in the regulation of mood, sleep and appetite. Promotes the synthesis of melatonin.

  • 5-HTP (5-hydroxyryptophan): An intermediate metabolite of a tripophane, which is converted faster into serotonin. It can be more effective than L-tripthophanes with serotonin deficiency.

  • L-theanine: The amino acid contained in green tea. It has a relaxing and soothing effect, without causing drowsiness. Improves concentration and reduces anxiety.

  • Gamk (gamma-aminobral acid): The brake neurotransmitter, which reduces the excitability of the nervous system and promotes relaxation. Helps reduce anxiety and facilitate falling asleep.

• Minerals:

  • Magnesium: He plays an important role in the regulation of the nervous system and muscle function. Magnesium deficiency can lead to anxiety, irritability and insomnia.

  • Calcium: It is necessary for the normal functioning of the nervous system and muscles. Calcium deficiency can cause muscle cramps and sleep disturbances.

• Vitamins:

  • B vitamins B (especially B6, B9, B12): They play an important role in the metabolism of neurotransmitters, such as serotonin and GABA. The deficiency of these vitamins can lead to anxiety, depression and insomnia.

III. A detailed description of the most effective dietary supplements

• Melatonin:

  • The mechanism of action: Melatonin is associated with the receptors in the brain, adjusting the sleeping cycle and reducing the level of cortisol.

  • Advantages: Effective for sleep disturbances associated with the change of time zones, a replaceable schedule of work, and sleep phase delay syndrome. Helps to reduce the time of falling asleep and improve sleep quality.

  • Flaws: It can cause drowsiness, dizziness, headache, irritability, nausea. It is not recommended to be taken during pregnancy, breastfeeding, autoimmune diseases. It can interact with some drugs.

  • Dosage: It is usually recommended to start with 0.5-1 mg for 30-60 minutes before bedtime. The dosage can be gradually increased to 3-5 mg, but no more.

  • Output forms: Tablets, capsules, sprays, chewing tablets.

• Valerian:

  • The mechanism of action: Valerian contains valerian acid and other active substances that are associated with GABA receptors in the brain, having a sedative and anxiolytic effect.

  • Advantages: Helps reduce anxiety, reduce nervous tension and improve sleep. Soft action, rarely causes side effects.

  • Flaws: It can cause drowsiness, dizziness, headache, discomfort in the stomach. It is not recommended to be taken during pregnancy, breastfeeding, children under 12 years of age. It can interact with some drugs. The effect develops gradually, requires long -term intake.

  • Dosage: It is usually recommended to take 300-600 mg of valerian extract 30-60 minutes before bedtime.

  • Output forms: Tablets, capsules, tinctures, tea.

• Melissa:

  • The mechanism of action: Melissa contains essential oils that have a calming and anxiolytic effect.

  • Advantages: It helps to reduce anxiety, reduce nervous tension, improve mood and sleep. Soft action, rarely causes side effects.

  • Flaws: It can cause drowsiness, dizziness, headache, discomfort in the stomach. It is not recommended to be taken during pregnancy, breastfeeding, children under 12 years of age. It can interact with some drugs.

  • Dosage: It is usually recommended to take 300-600 mg of lemon balm extract 30-60 minutes before bedtime.

  • Output forms: Tablets, capsules, tea.

• L-theanine:

  • The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain, having a relaxing and calming effect.

  • Advantages: Reduces anxiety, improves concentration, promotes relaxation without causing drowsiness.

  • Flaws: Rarely causes side effects. Some people can cause headache, nausea, dizziness.

  • Dosage: It is usually recommended to take 100-200 mg 1-3 times a day.

  • Output forms: Tablets, capsules.

• Magnesium:

  • The mechanism of action: Magnesium is involved in the regulation of the nervous system, muscle function and the production of melatonin.

  • Advantages: Reduces anxiety, improves sleep, reduces muscle cramps.

  • Flaws: It can cause diarrhea, nausea, discomfort in the stomach. It is necessary to choose well -absorbed forms of magnesium, such as magnesium glycinate, magnesium taurat, magnesium citrate.

  • Dosage: It is usually recommended to take 200-400 mg of magnesium per day.

  • Output forms: Tablets, capsules, powder.

IV. Criteria for choosing dietary supplements for sleeping with anxiety

When choosing dietary supplements for sleeping with anxiety, the following factors should be taken into account:

• The cause of insomnia: Determine the main cause of insomnia. If insomnia is associated with violations of circadian rhythms, melatonin can be more effective. If insomnia is caused by anxiety and nervous stress, plant drugs (valerian, lemon balm, motherwort) or L-theanine can be more useful.

• Individual sensitivity: The reaction to dietary supplements is individual. Start with a small dose and gradually increase it to evaluate tolerance and effectiveness.

• Composition and quality: Choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of the product. Check the composition for the presence of allergens and undesirable additives. Pay attention to the availability of quality certificates (for example, GMP).

• Output form: Select the output form that is most convenient for you (tablets, capsules, tea, tincture).

• Interaction with drugs: Consult a doctor to make sure that the selected dietary supplement does not interact with the drugs that you take.

• Pregnancy and breastfeeding: Some dietary supplements are not recommended for pregnancy and breastfeeding. Consult a doctor before the reception.

• The presence of chronic diseases: In the presence of chronic diseases (for example, liver diseases, kidneys, cardiovascular system), it is necessary to consult a doctor before taking dietary supplements.

• Side effects: Check out the possible side effects of the selected dietary supplement.

V. Combination of dietary supplements to enhance the effect

In some cases, the combination of dietary supplements can be more effective than taking one drug. However, before combining dietary supplements, you need to consult a doctor.

• Melatonin and Valerian: Melatonin helps synchronize circadian rhythms and relieve falling asleep, and valerian reduces anxiety and nervous tension.

• L-dean and magnesium: L-theanine contributes to relaxation, and magnesium improves the nervous system and muscle function.

• Valerian and Melissa: Both plants have a sedative and soothing effect, enhancing the effect of each other.

• L-triptophan and magnesium: L-tripthophanes is a serotonin precursor, and magnesium is necessary for its synthesis.

VI. Alternative and complementary methods of treating insomnia caused by anxiety

In addition to dietary supplements, there are other alternative and complementary methods of treating insomnia caused by anxiety:

• Cognitive-behavioral therapy (KPT): KPT is a gold standard for the treatment of insomnia. It helps to change the negative thoughts and behavior associated with sleep, and develop healthy habits of sleep.

• Relaxation techniques: Meditation, yoga, progressive muscle relaxation, auto -training help to reduce anxiety and relax before bedtime.

• Acupuncture: Acupuncture can help improve sleep, reduce anxiety and relieve pain.

• Aromatherapy: Essential oils of lavender, daisies, sandals have a soothing and relaxing effect.

• Biological feedback (BOS): Bos helps to learn how to control physiological processes, such as heart rate and muscle tension, which helps to relax and improve sleep.

VII. The importance of observing sleep hygiene

Compliance with sleep hygiene is an important component of the treatment of insomnia caused by anxiety. Here are some recommendations:

• Set a regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.

• Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom.

• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

• Do not use electronic devices (phones, tablets, computers) before bedtime: Blue light emitted by the screens suppresses the production of melatonin.

• Regularly engage in physical exercises: Physical exercises help reduce anxiety and improve sleep. However, avoid intensive exercises immediately before bedtime.

• Take a warm bath or shower before bedtime: Warm water promotes relaxation.

• Read the book or listen to soothing music before bedtime: This will help you relax and distract from anxious thoughts.

• Avoid daytime sleep, especially long: Daytime sleep can break the night sleep.

• If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.

VIII. Assessment of dietary supplement effectiveness and the need to consult a doctor

It is important to evaluate the effectiveness of the dietary supplements and, if necessary, adjust the dosage or change the drug. Keeping a sleep diary can help track changes as a dream and identify factors affecting sleep.

You must consult a doctor if:

• Insomnia persists for more than 2-3 weeks.

• Insomnia significantly worsens the quality of life.

• Insomnia is accompanied by other symptoms such as depression, anxiety, headaches, abdominal pain.

• You take medications and want to start taking dietary supplements.

• You are pregnant or breastfeeding.

The doctor can conduct an examination to identify the cause of insomnia and prescribe adequate treatment, which may include drug therapy, psychotherapy and/or dietary supplements. Self -medication can be dangerous.

IX. Prospects for research in the field of dietary supplements for sleeping and anxiety

Studies in the field of dietary supplements for sleep and anxiety continue. Scientists study new plant extracts, amino acids and other substances that can have sleeping pills and anxiolytic effects. Studies are also conducted aimed at studying the mechanisms of the action of dietary supplements and the identification of optimal dosages and combinations.

The promising areas of research are:

• Studying the influence of intestinal microbiots on sleep and anxiety.

• Development of new dietary supplements containing prebiotics and probiotics to improve sleep and reduce anxiety.

• The study of the influence of genetic factors on the reaction to dietary supplements for sleep and anxiety.

• Development of personalized approaches to the treatment of insomnia based on the patient’s genetic profile.

• Studying the effectiveness of new dietary supplements, such as nanoparticles, to improve their bioavailability and efficiency.

X. Final recommendations

Bades can be a useful addition to a comprehensive treatment of insomnia caused by anxiety. However, it is important to remember that they are not a replacement for drug treatment or psychotherapy. Before taking any dietary supplements, you need to consult a doctor. Compliance with sleep hygiene, relaxation techniques and cognitive-behavioral therapy are also important components for the treatment of insomnia. When choosing dietary supplements, the individual characteristics of the body, the cause of insomnia, the composition and quality of the product, as well as possible side effects and interactions with drugs, should be taken into account. Combining dietary supplements can be more effective than taking one drug, but you need to consult a doctor before combining. It is important to evaluate the effectiveness of the dietary supplements and, if necessary, adjust the dosage or change the drug. Contact the doctor if insomnia persists for more than 2-3 weeks or significantly worsens the quality of life.