Secrets of choosing effective dietary supplements for sleeping: deep analysis and practical recommendations
Insomnia is a common problem affecting millions of people around the world. The lack of sleep can lead to serious health consequences, including a decrease in cognitive functions, a weakening of the immune system, an increase in the risk of cardiovascular diseases and mood deterioration. In pursuit of high -quality sleep, many turn to biologically active additives (dietary supplements). However, a wide range of products presented on the market puts the complicated task of choosing a really effective and safe means for consumers. This article is devoted to a deep analysis of various dietary supplements for sleeping, offering practical recommendations for their choice and application based on scientific research and expert opinions.
I. Understanding the nature of insomnia: the key to the right choice
Before proceeding with the choice of dietary supplements, you need to understand the causes of insomnia. Insomnia is not a homogeneous state, and its treatment should be aimed at eliminating the root cause. There are the following main types of insomnia:
- Acute insomnia: Continues from several days to several weeks and is usually associated with stressful situations, changes in the daily mode, diseases or medication.
- Chronic insomnia: It lasts at least three months and occurs at least three times a week. The reasons can be diverse, including chronic diseases, mental disorders, incorrect sleep habits and alcohol abuse or caffeine.
- Primary insomnia: Not related to any other diseases or conditions. The reasons are not fully studied, but can be associated with a genetic predisposition or disturbances in the brain that regulate sleep.
- Secondary insomnia: It is caused by other diseases such as depression, anxiety disorders, restless legs syndrome, sleep apnea or chronic pain.
To determine the type and cause of insomnia, it is recommended to consult a doctor. In some cases, additional examinations can be required, such as polysonography (sleep research). Bado self -medication can be ineffective and even dangerous if the cause of insomnia is not eliminated.
II. Melatonin: sleep hormone in focus
Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. It plays a key role in the regulation of circadian rhythms, that is, the biological watches of the body that control sleep and wakefulness. The level of melatonin usually rises in the evening and night, contributing to falling asleep and maintaining sleep, and decreases in the morning, preparing the body for wakefulness.
- How melatonin works as a dietary supplement: Bades with melatonin are used to make up for a lack of own hormone, especially for violations of circadian rhythms, such as jetlag (change of time zones) or work in night shifts. They can help reduce the time of falling asleep, improve sleep quality and reduce the number of night awakenings.
- Dosage and application: The recommended dosage of melatonin varies from 0.3 to 5 mg, depending on individual needs and sensitivity. It is usually recommended to take melatonin 30-60 minutes before bedtime. It is important to start with a minimum dose and gradually increase it if necessary.
- Side effects and contraindications: Melatonin is considered a relatively safe dietary supplement, but in some cases side effects can occur, such as headache, dizziness, nausea, drowsiness during the day and irritability. Melatonin is not recommended for pregnant and nursing women, people with autoimmune diseases and those who take anticoagulants. Alcohol and caffeine are also avoided while taking melatonin.
- Melatonin release forms: Melatonin is available in various forms of release, including tablets, capsules, chewing sweets, sprays and liquids. Sublingval (under the language) forms can provide faster absorption and, therefore, a faster effect.
- The quality and purity of melatonin: When choosing a dietary supplement with melatonin, it is important to pay attention to the quality and purity of the product. It is recommended to choose products of well -known manufacturers who have passed laboratory tests and have quality certificates. Some studies have shown that the content of melatonin in some dietary supplements may not correspond to the stated label.
III. Magnesium: Mineral of relaxation and 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 anxiety, irritability, muscle cramps and sleep disturbances.
- How magnesium affects sleep: Magnesium helps to relax the muscles and nervous system, reduces the level of cortisol (stress hormone) and regulates the production of melatonin. He also plays a role in the activation of the parasympathetic nervous system, which is responsible for the state of peace and relaxation.
- Forms of magnesium and their bioavailability: There are various forms of magnesium that differ in bioavailability (the body’s ability to absorb a mineral). The most well absorbed forms include:
- Magnesium glycinate: It is considered one of the best forms of magnesium to improve sleep, since glycine has a calming effect.
- Magnesium citrate: It is well absorbed, but can have a laxative effect at high doses.
- Magnesium Treonate: It has the ability to penetrate through a hematoencephalic barrier, which can improve cognitive functions and sleep quality.
- Magnesium orotate: It is recommended for people with cardiovascular diseases, since apical acid helps to improve heart function.
- Magnesium oxide: It is poorly absorbed and more often used as a laxative.
- Dosage and application: The recommended daily dose of magnesium is 300-400 mg. It is best to take magnesium in the evening, 1-2 hours before bedtime.
- Side effects and contraindications: With an overdose of magnesium, side effects can occur, such as diarrhea, nausea, vomiting and abdominal pain. Magnesium is not recommended for people with renal failure and those who take antibiotics or other drugs that can interact with magnesium.
IV. Valerian: A traditional remedy for calm sleep
Valerian is a medicinal plant whose roots are used to treat insomnia and anxiety for many centuries. Valerian contains various biologically active substances, such as valerian acid and outlet, which have a calming and sleeping pill.
- How valerian affects a dream: Valerian is believed to operate by increasing the level of gamma-aminomatic acid (GABA) in the brain. GABA is a neurotransmitter that has a calming effect and helps to reduce anxiety. Valerian can also interact with other neurotransmitters, such as serotonin and adenosine, who play a role in the regulation of sleep.
- Output forms and dosage: Valerian is available in various forms of release, including capsules, tablets, tinctures and tea. The recommended dosage of valerian varies depending on the form of release and individual sensitivity. It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
- Side effects and contraindications: Valerian is usually considered safe, but in some cases side effects can occur, such as headache, dizziness, nausea and stomach disorder. Valerian is not recommended for pregnant and nursing women, children under 3 years of age and people with liver diseases. Alcohol and sedative drugs during the use of valerian should also be avoided.
- Interaction with other drugs: Valerian can enhance the effect of sedatives, antidepressants and antihistamines. Before using valerian, you need to consult a doctor, especially if you take any drugs.
V. Chamomile: Soft sedative
Chamomile is a medicinal plant, the flowers of which are used for the preparation of tea and extracts with soothing and sleeping pills. Chamomile contains Apigenin, an antioxidant, which is believed to have a relaxing effect.
- How chamomile contributes to sleep: Apigenin is associated with the gamut receptors in the brain, which leads to a decrease in anxiety and improving sleep. Chamomile also has anti -inflammatory properties that can help reduce pain and discomfort that can interfere with sleep.
- Forms of release and application: Chamomile is available in various forms of release, including tea, capsules, extracts and essential oils. Chamomile tea is a traditional way to use chamomile to improve sleep. It is recommended to brew 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes and drink before bedtime. Capsules and chamomile extracts can be taken in accordance with the instructions on the package. Chamomile essential oil can be used for aromatherapy, adding a few drops to a diffuser or to a pillow.
- Side effects and contraindications: Chamomile is usually considered safe, but in some cases allergic reactions can occur, especially in people with allergies to plants of the Astrov family, such as Ambrosia and Chrysanthemums. Chamomile is not recommended for pregnant and lactating women.
- Scientific research of chamomile: Some studies have shown that chamomile can be effective for improving the quality of sleep and reducing anxiety. However, additional studies are needed to confirm these results.
VI. L-dean: amino acid for relaxation and improving sleep
L-theanine is an amino acid that is contained in tea (Camellia sinensis). She is known for her soothing and relaxing properties, without causing drowsiness.
- How L-theanine affects the dream: L-theanine increases the level of GABA, serotonin and dopamine in the brain, which helps to relax and decrease anxiety. It can also increase alpha waves in the brain that are associated with a state of calm vigilance. Reducing the alarm, L-theanine indirectly contributes to a more easy falling asleep and deeper sleep.
- Dosage and application: The recommended dosage of the L-theanine varies from 100 to 400 mg. It can be taken at any time of the day, but to improve sleep, it is recommended to take it 30-60 minutes before bedtime.
- Side effects and contraindications: L-theanine is considered a very safe dietary supplement. Side effects are rare and usually insignificant, such as headache or stomach disorder. However, it is recommended to consult a doctor if you are pregnant, breastfeeding or taking any medicine.
- L-theanine combined with other dietary supplements: L-theanine is often combined with other dietary supplements, such as melatonin or magnesium, to achieve a synergistic effect.
VII. 5-HTP (5-hydroxyrypthophanes): The precursor of serotonin
5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, playing an important role in regulating mood, appetite and sleep. 5-HTP is obtained from the seeds of the African plant Griffonia Simplicifolia.
- How 5-HTP affects the dream: 5-HTP increases the level of serotonin in the brain, which can improve mood and reduce anxiety. Serotonin is also the predecessor of melatonin, so 5-HTP can indirectly help increase the level of melatonin and improve sleep.
- Dosage and application: The recommended 5-HTP dosage varies from 50 to 200 mg per day. It is recommended to start with a low dose and gradually increase it if necessary. 5-HTP is best to take on an empty stomach, 30-60 minutes before bedtime.
- Side effects and contraindications: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, headache and dizziness. 5-HTP is not recommended for pregnant and nursing women, children under 18 years of age and people taking antidepressants or other drugs that increase the level of serotonin, as this can lead to serotonin syndrome.
- Interaction with drugs: 5-HTP can interact with various drugs, including antidepressants, analgesics and migraine medicines. Before using 5-HTP, you need to consult a doctor, especially if you take any drugs.
VIII. Combined dietary supplements for sleeping: synergistic effect
The market presents many combined dietary supplements for sleeping, which contain several ingredients with sleeping pills and soothing properties. The combination of ingredients can lead to a synergistic effect, that is, an increase in the action of each ingredient.
- Examples of popular combinations:
- Melatonin + Magnesium: Melatonin regulates circus rhythms, and magnesium promotes relaxation of muscles and nervous system.
- Valerian + Chamomile + Melissa: The combination of these herbs has a calming and sleeping pill.
- L-thein + melatonin: L-theanine contributes to relaxation, and melatonin regulates sleep.
- 5-HAB + GAB: 5-HTP increases the level of serotonin, and the dime is brake neurotransmitter that promotes relaxation.
- Advantages and disadvantages of combined dietary supplements: The advantages of combined dietary supplements are the convenience of use and the ability to achieve a synergistic effect. The disadvantages are potential interactions between the ingredients and the complexity of determining the optimal dosage of each ingredient.
- The choice of combined dietary supplements: When choosing a combined dietary supplement, it is important to pay attention to the composition, dosage of each ingredient, the reputation of the manufacturer and consumer reviews. It is recommended to consult a doctor or pharmacist to choose the most suitable combined dietary supplement for your individual needs.
IX. Alternative methods of sleep improvement: integrated approach
Bades can be a useful addition to an integrated approach to improving sleep, but they are not a panacea. It is also important to follow the rules of sleep hygiene, which include:
- Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Comfortable sleeping: Provide a quiet, dark and cool bedroom.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Limit the use of electronic devices before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin.
- Regular physical activity: Physical exercises can improve sleep, but avoid intense training before bedtime.
- Relaxing rituals before bedtime: Take a warm bath, read the book or listen to calm music.
- Relaxation techniques: Practice meditation, yoga or deep breathing.
- Cognitive-behavioral therapy (KPT) for insomnia: KPT is an effective method of treating chronic insomnia, which helps change the negative thoughts and behavior associated with sleep.
X. Factors affecting the effectiveness of dietary supplements for sleeping: individual approach
The effectiveness of dietary supplements for sleep can vary depending on the individual characteristics of the body, the causes of insomnia, dosage and product quality. Factors that can influence the effectiveness of dietary supplements for sleeping include:
- Age: With age, the production of melatonin is reduced, so older people may need a higher dose of melatonin.
- Floor: Women often suffer from insomnia than men, and can react differently to sleep dietary supplements.
- Health status: Some diseases, such as depression, anxiety disorders and chronic pain, can affect the effectiveness of dietary supplements for sleeping.
- Taking drugs: Some drugs can interact with sleep dietary supplements.
- Individual sensitivity: Different people can react differently to the same dietary supplements.
- Dosage: Incorrect dosage can lead to inefficiency or side effects.
- Quality product: Poor dietary supplements may contain impurities or not correspond to the declared composition.
XI. Safety and risks: responsible choice of dietary supplements for sleeping
Before using dietary supplements for sleeping, it is necessary to evaluate the risks and advantages. Bades are not drugs and are not subject to the same strict regulation as medicines. This means that the quality and safety of dietary supplements can vary.
- Consultation with a doctor: Before using dietary supplements for sleeping, you need to consult a doctor, especially if you have any diseases or you take any drugs.
- The choice of quality products: Choose dietary supplements of well -known manufacturers who have passed laboratory tests and have quality certificates.
- Compliance with instructions: Take dietary supplements in accordance with the instructions on the packaging and do not exceed the recommended dosage.
- Tracking side effects: Carefully follow your condition and if side effects occur, stop taking the dietary supplement and consult a doctor.
- Caution during pregnancy and breastfeeding: Most dietary supplements for sleep are not recommended for pregnant and lactating women.
- Continuation of admission before the operation: Stop taking dietary supplements for sleeping 1-2 weeks before the planned operation, as they can interact with anesthesia.
- Information of doctors: Tell your doctors about all the dietary supplements you accept.
XII. Future research in the field of dietary supplements for sleeping: prospects and directions
Studies in the field of dietary supplements for sleep are ongoing, and new products and combinations are constantly being developed. Future research will probably be focused on:
- Studying the mechanisms of action of existing dietary supplements: A deeper understanding of how various dietary supplements affect sleep is necessary.
- Development of new dietary supplements: It is necessary to look for new ingredients that can safely and effectively improve sleep.
- Personalized approach to the choice of dietary supplements: It is necessary to develop methods to determine which dietary supplements are most suitable for a particular person.
- Studying the long -term effects of dietary supplements: It is necessary to evaluate the safety and effectiveness of dietary supplements with prolonged use.
- Study of dietary supplements: It is necessary to study the synergistic effects of various combinations of dietary supplements.
XIII. Conclusion: an individual approach and integrated strategy
The choice of effective dietary supplement for sleeping is an individual process that requires an understanding of the causes of insomnia, knowledge of the properties of various dietary supplements, assessing risks and advantages, as well as consulting a doctor. Bades can be a useful addition to an integrated approach to improving sleep, which also includes compliance with sleep hygiene rules, the use of relaxation techniques and the treatment of concomitant diseases. Remember that a healthy sleep is an important component of general health and well -being, and investments in its improvement will pay off in the long run.