Top additives for quick falling asleep

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Top additives for quick falling asleep

Chapter 1: Understanding the problem: why can’t we fall asleep?

Before plunging into the world of additives, it is necessary to understand what causes sleep problems. Insomnia, a delay in the phase of sleep, anxiety, stress and even malnutrition can interfere with a rapid falling asleep. It is important to exclude medical causes, consulting a doctor if problems with sleep become chronic.

• Circus rhythm: The internal watches of the body that regulate the sleeping cycle. The circuit rhythm failure caused by the change in time zones, an irregular schedule of work or excessive exposure to artificial light, may complicate falling asleep.
• Stress and anxiety: The high level of cortisol (stress hormone) interferes with relaxation and preparation for sleep. Obsessive thoughts and anxious conditions also hold the brain in an active state.
• Caffeine and alcohol: The stimulants contained in caffeine block adenosine (neurotransmitter that causes drowsiness), and alcohol, although it can initially cause drowsiness, violates the structure of sleep in the second half of the night.
• Restless legs syndrome (SBN): An irresistible desire to move your legs, often accompanied by unpleasant sensations, interferes with falling asleep and maintaining sleep.
• Apnee in a dream: A temporary stop of breathing during sleep, leading to frequent awakening and poor -quality sleep.
• Chronic pain: Pain can impede the search for a convenient position and cause anxiety, preventing falling asleep.
• Inal meals: Lack of certain nutrients, such as magnesium and tripophanes, can affect the production of hormones that regulate sleep.
• Electronic devices: The radiation of blue light from the screens of smartphones, tablets and computers suppresses the production of melatonin, sleep hormone.
• Inappropriate sleeping: Noise, bright light, an uncomfortable mattress or pillow can interfere with falling asleep.
• Medications: Some drugs, such as antidepressants and corticosteroids, can cause insomnia.

Chapter 2: Melatonin: Key hormone sleep

Melatonin is a hormone produced by the pineal gland in the brain. He plays a key role in the regulation of the Snow-Badge cycle, telling the body that the time has come to sleep. Malatonin additives can be useful for people who have difficulty falling asleep due to circus rhythm failure, for example, when changing time zones or working on a night shift.

• The mechanism of action: Melatonin is associated with the receptors in the brain, reducing nervous activity and causing drowsiness. It also has antioxidant properties.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dosage can be gradually increased to 3-5 mg, but no more.
• Side effects: In rare cases, headache, dizziness, nausea and drowsiness can be observed in the morning.
• Output forms: Melatonin is available in various forms, including tablets, capsules, chewing sweets, sprays and liquids. Sublingval tablets (absorbing under the tongue) provide faster absorption.
• Safety: Melatonin is considered relatively safe for short -term use. However, before starting the appointment, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking other drugs.
• When melatonin is most effective: In case of circus rhythm disturbances (changing time zones, working on a night shift), with insomnia associated with a low level of melatonin (often found in older people), and to improve sleep in children with autism or other development disorders.
• Important warnings: Melatonin should not be taken before driving a car or performing other tasks requiring concentration. It is not recommended to drink alcohol during melatonin.

Chapter 3: Magnesium: Mineral for relaxation

Magnesium is an important mineral 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 pressure. Magnesium deficiency can lead to anxiety, muscle cramps and sleep problems.

• The mechanism of action: Magnesium helps to relax the muscles and the nervous system, reducing the level of cortisol and increasing the level of gamma-aminomatic acid (GABA), neurotransmitter, which contributes to relaxation and sleep.
• Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. Magnesium additives are usually taken 1-2 hours before bedtime.
• Forms of magnesium: Different forms of magnesium have different bioavailability.
  • Magnesium glycinate: It is well absorbed and does not cause stomach disorder. It is considered one of the best forms to improve sleep.
  • Magnesium citrate: It has a laxative effect, so it can be useful to people with constipation. However, to improve sleep, it is better to use other forms.
  • Magnesium oxide: It is poorly absorbed and can cause stomach disorder. Not recommended to improve sleep.
  • Magnesium tronate: Easily penetrates through a hematoencephalic barrier and can improve cognitive functions.
  • Taurat Magnesium: It has a beneficial effect on the cardiovascular system.
• Side effects: In high doses, magnesium can cause diarrhea, nausea and cramps in the abdomen.
• Contraindications: With renal failure and some diseases of the heart, the intake of magnesium should be agreed with the doctor.
• Magnesium in food: Magnesium is contained in dark green leafy vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, chia), legumes and whole grains.

Chapter 4: Valerian: Plant sedative

Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety. It contains compounds that have a calming effect on the nervous system.

• The mechanism of action: Valerian increases the level of GABA in the brain, which leads to a decrease in nervous excitability and relaxation.
• Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
• Output forms: Valerian is available in the form of capsules, tablets, tea and liquid extract.
• Side effects: In rare cases, headache, dizziness and stomach disorder can be observed.
• Interactions: Valerian can strengthen the effect of other sedatives and alcohol.
• Cautions: It is not recommended to take valerian to pregnant and lactating women.
• Time for efficiency: Valerian may take several weeks of regular reception to show its effect in full. Do not expect an instant result.
• Combination with other additives: Valerian can be combined with melatonin or magnesium to enhance the effect.

Chapter 5: L-dean: amino acid for relaxation

L-theanine is an amino acid contained in tea leaves. She is known for her soothing and relaxing properties that do not cause drowsiness.

• The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain, which helps to relax and improve mood. It can also reduce anxiety and improve concentration.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
• Output forms: L-theanine is available in the form of capsules, tablets and powder.
• Side effects: L-theanine is considered safe and usually does not cause side effects.
• Interactions: L-theanine can enhance the effect of some sedatives.
• Advantages of L-dean: Unlike many other sleeping additives, L-theian does not cause drowsiness in the morning and can even improve cognitive functions.
• Use during the day: L-theanine can be taken not only before bedtime, but also during the day to relieve stress and improve concentration.

Chapter 6: Gamma-aminomatic acid (GABA): neurotransmitter calm

GABA is the main brake neurotransmitter in the brain. It helps to reduce nervous excitability and promotes relaxation and sleep.

• The mechanism of action: The GABA associates the gamut receptors in the brain, reducing the activity of neurons and causing a soothing effect.
• Dosage: It is usually recommended to take 500-1000 mg of GABA 30-60 minutes before bedtime.
• Output forms: GABA is available in the form of capsules, tablets and powder.
• Side effects: In rare cases, tingling in the limbs, drowsiness and disorder of the stomach may be observed.
• Efficiency: There are disputes about how effective the GABA, taken in the form of an additive, penetrates through the hematoencephalic barrier and has an effect on the brain. Some studies show that it can have an indirect effect on the nervous system through the intestines.
• Combination with other additives: The GABA can be combined with magnesium, L-theanine or valerian to enhance the effect.

Chapter 7: 5-HTP (5-hydroxytriptophan): Serotonin and melatonin precursor

5-HTP-amino acid, which is the predecessor of serotonin, neurotransmitter, which plays a role in the regulation of mood, appetite and sleep. Serotonin is also the predecessor of melatonin.

• The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can improve mood and promote sleep.
• Dosage: It is usually recommended to start with a low dose (50-100 mg) 30-60 minutes before bedtime and gradually increase the dosage if necessary.
• Output forms: 5-HTP is available in the form of capsules and tablets.
• Side effects: In some cases, nausea, stomach disorder, headache and drowsiness may be observed in the morning.
• Interactions: 5-HTP can interact with antidepressants and other drugs affecting the level of serotonin. Before you start taking it, you need to consult a doctor.
• Cautions: It is not recommended to take 5-HTP pregnant and lactating women.
• Combining with other additives: 5-HTP can be combined with GABA or valerian to enhance the effect.

Chapter 8: Chamomile: soft sedative

Chamomile is a medicinal plant known for its soothing and relaxing properties. It is often used in the form of tea to improve sleep and relieve stress.

• The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to the receptors in the brain, reducing nervous excitability and causing a calming effect.
• Output forms: Chamomile is available in the form of tea, capsules, tablets and extract.
• Dosage: To improve sleep, it is recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. The dosage of capsules and tablets varies depending on the concentration of the extract.
• Side effects: Chamomile is considered safe, but in rare cases it can cause allergic reactions, especially in people with allergies to ambrosia.
• Advantages: Chamomile is a soft and natural remedy for improving sleep, which does not cause side effects characteristic of some other sleeping pills.

Chapter 9: Melissa: a plant for relieving stress and anxiety

Melissa is a medicinal plant known for its soothing and anti -stress properties. It is often used to treat insomnia, anxiety and nervous tension.

• The mechanism of action: Melissa contains compounds that increase the level of the GABA in the brain, which leads to a decrease in nervous excitability and relaxation.
• Output forms: Melissa is available in the form of tea, capsules, tablets and extract.
• Dosage: To improve sleep, it is recommended to drink a cup of tea from lemon balm 30-60 minutes before bedtime. The dosage of capsules and tablets varies depending on the concentration of the extract.
• Side effects: Melissa is considered safe, but in rare cases it can cause drowsiness and dizziness.
• Combination with other herbs: Melissa is often combined with valerian or chamomile to enhance the effect.

Chapter 10: Triptofan: Amino acid for the production of serotonin and melatonin

Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. It is found in food, such as turkey, nuts and seeds.

• The mechanism of action: Tryptophan increases the level of serotonin in the brain, which can improve mood and promote sleep.
• Output forms: Triptofan is available in the form of capsules and tablets.
• Dosage: It is usually recommended to take 500-1000 mg of tryptophan 30-60 minutes before bedtime.
• Side effects: In some cases, nausea, stomach disorder and drowsiness may be observed in the morning.
• Interactions: Triptophanes can interact with antidepressants and other drugs affecting serotonin levels. Before you start taking it, you need to consult a doctor.
• L-Triptophan vs. Triptophan: L-tripthophanes is a more bio-access form of tripophane.

Chapter 11: Other additives that can help fall asleep

In addition to the above additives, there are others that can have a positive effect on sleep:

• Glycine: An amino acid that can improve sleep quality and reduce daytime drowsiness.
• Magnolia cortex extract: Contains compounds that have soothing and anti -stress properties.
• Saffron: It can improve sleep quality and reduce depression symptoms.
• Cherry Extract Montmoransi: Contains melatonin and can improve sleep.
• Glutamine: Amino acid that can contribute to the production of GABA.
• Taurin: Amino acid that has soothing and anti -stress properties.
• B vitamins B: Important for the normal operation of the nervous system and can improve sleep quality.

Chapter 12: Tips for improving sleep without additives

Additions can be a useful addition to a healthy lifestyle, but they should not be the only solution to sleep problems. It is important to follow the rules of sleep hygiene:

• Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
• Create a relaxing atmosphere for sleeping: Darkness, silence, coolness.
• Avoid caffeine and alcohol before bedtime.
• Limit the use of electronic devices before bedtime.
• Do physical exercises regularly, but not before going to bed.
• Practice relaxation techniques: Meditation, yoga, breathing exercises.
• Warm bath or shower before bedtime.
• Convenient mattress and pillow.
• Avoid abundant food before bedtime.
• Keeping a sleep diary: It will help determine the factors affecting sleep.

Chapter 13: How to choose a suitable sleep supplement

The choice of a suitable additive for sleep depends on individual needs and causes of insomnia.

• Determine the cause of insomnia: Stress, anxiety, circus rhythm, nutrient deficiency?
• Start with small doses and gradually increase them if necessary.
• Pay attention to side effects and contraindications.
• Consult a doctor, especially in the presence of chronic diseases or taking other drugs.
• Look for additives with proven quality and reputation.
• Read the reviews of other users.
• Be realistic in your expectations: Additives are not a magic tablet and may require time to show their effect.

Chapter 14: risks and side effects of sleeping additives

Although many sleep additives are considered safe, they can cause side effects and interact with other drugs.

• Drowsiness in the morning: Some additives can cause drowsiness in the morning, especially at high doses.
• Indigestion: Some additives can cause nausea, diarrhea or constipation.
• Headache and dizziness: Rare side effects of some additives.
• Allergic reactions: Some herbs and plants can cause allergic reactions.
• Interactions with drugs: Some additives can interact with antidepressants, anticoagulants and other drugs.
• Addiction: Although sleeping supplements usually do not cause physical dependence, psychological dependence is possible.
• Quality of additives: Not all additives of the same quality. It is important to choose additives from reliable manufacturers who have passed the test for cleanliness and efficiency.

Chapter 15: Nutrition for good sleep

Proper nutrition plays an important role in maintaining a healthy sleep.

• Products rich in triple: Turkey, chicken, nuts, seeds, bananas.
• Products rich in magnesium: Dark green leafy vegetables, nuts, seeds, legumes.
• Calcium products: Dairy products, green leafy vegetables.
• Avoid sugar and processed products before bedtime.
• Use enough water during the day, but limit the fluid intake before bedtime.
• Consider the possibility of eating a snack containing complex carbohydrates and protein: For example, a whole -grain toast with peanut oil or yogurt with berries.

Chapter 16: When you should see a doctor

If sleep problems become chronic and interfere with everyday life, you must consult a doctor.

• Insomnia lasting more than 3 months.
• Chronic fatigue, despite a sufficient dream.
• Difficulties with falling asleep or maintenance of sleep, interfering with work, study or personal life.
• Suspicion of apnea in a dream.
• Symptoms of depression or anxiety accompanying insomnia.
• Inefficiency of sleep additives.
• Side effects from taking sleep additives.

Chapter 17: Myths and errors about sleeping additives

There are many myths and misconceptions about sleeping for sleep. It is important to be informed and critical of information.

• Myth: Sleep additives are a safe alternative to sleeping pills. Fact: Some additives can have side effects and interact with other drugs.
• Myth: Sleep additives cause addiction. Fact: Most sleeping additives do not cause physical dependence, but psychological dependence is possible.
• Myth: the larger the dose of the additive, the better the effect. Fact: high doses of additives can cause side effects and do not always lead to better sleep.
• Myth: All sleep additives are equally effective. Fact: The effectiveness of additives depends on the individual characteristics of the body and the cause of insomnia.
• Myth: Sleep additives are a quick solution to sleep problems. Fact: additives may require time to show their effect, and they should be part of an integrated approach to improving sleep.

Chapter 18: Conclusion: A comprehensive approach to healthy sleep

Improving sleep is a comprehensive process that includes compliance with sleep hygiene rules, proper nutrition, stress and, if necessary, the use of additives. It is important to remember that additives are not a panacea, and they should be part of a healthy lifestyle. Consult a doctor to determine the cause of insomnia and develop an individual treatment plan.

Chapter 19: Additional resources and information

• National Sleep Foundation
• American Academy of Medicine of Sleep Medicine)
• Your doctor or other medical worker.