Overview of dietary supplement to improve sleep and recovery

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Overview of dietary supplement to improve sleep and recovery: a detailed guide for choosing and applying

Section 1: Understanding of sleep and factors affecting its quality

Sleep is a fundamental physiological process necessary to maintain physical and mental health. The lack of sleep or its low quality can lead to a wide spectrum of negative consequences, including a decrease in cognitive functions, the weakening of the immune system, the increased risk of cardiovascular diseases, a metabolic disorder and mood deterioration.

1.1. Sleep cycles:

The dream consists of repeating cycles, each of which lasts about 90-120 minutes. Each cycle includes several stages, including:

  • Nrem Stadia 1 (N1): The transition from wakefulness to sleep. It is characterized by a slowdown in heart rhythm and breathing, muscle relaxation and the appearance of alpha waves on EEG. It lasts only a few minutes.
  • NRM Stage 2 (N2): A deeper sleep, characterized by the appearance of sleepy spindles and K-complexes on EEG. The heart rhythm and breathing become even slower. It lasts about 10-25 minutes.
  • NREM Stage 3 (N3): The deepest stage of sleep, also known as slowly wave sleep. It is characterized by the appearance of delta waves on the EEG. Important for physical restoration and strengthening of the immune system. It lasts approximately 20-40 minutes in the first sleep cycle and is reduced in subsequent ones.
  • REM-SN (quick eye movement): It is characterized by a quick eye movement, rapid breathing and heart rhythm, as well as a decrease in muscle tone. It is believed that REM-SN is important for the consolidation of memory and emotional regulation. The duration of REM-SNA increases by the end of the night.

1.2. Factors affecting sleep:

Many factors can affect the quality and duration of sleep:

  • Age: The need for a dream is changing with age. Newborns sleep up to 16-18 hours a day, children-10-12 hours, adolescents-8-10 hours, adults-7-9 hours, and elderly people often less than 7 hours, while the dream becomes more fragmented.
  • Genetics: A genetic predisposition can affect circus rhythms and susceptibility to sleep disturbances.
  • Life:
    • Sleep and wakefulness mode: The irregular sleep and wakefulness regime can disrupt circid rhythms and make it difficult to fall asleep and awakening.
    • Diet: The use of caffeine, alcohol and heavy foods before bedtime can negatively affect sleep.
    • Physical activity: Regular physical activity is useful for sleeping, but intense training can be bothering falling asleep immediately before bedtime.
    • Smoking: Nicotine is a stimulator that can impede falling asleep and worsen the quality of sleep.
  • Environment:
    • Temperature: The optimum temperature in the bedroom for sleeping is about 18-20 degrees Celsius.
    • Lighting: Bright light, especially blue light from the screens of electronic devices, suppresses the production of melatonin and can interfere with falling asleep.
    • Noise: Noise can break the dream and lead to frequent awakening.
  • Medical conditions:
    • Insomnia: A disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening.
    • Obstructive Apnoe SNA Syndrome (SOAS): A disorder characterized by breathing stops during sleep, which leads to frequent awakening and daytime drowsiness.
    • Restless legs syndrome (SBN): A disorder characterized by unpleasant sensations in the legs that cause an irresistible desire to move them, especially at rest.
    • Chronic pain: The pain can interfere with falling asleep and maintaining sleep.
    • Depression and anxiety disorders: Often accompanied by sleep disturbances.
  • Medication: Some drugs can affect sleep.

1.3. The consequences of a lack of sleep:

The lack of sleep may have serious consequences for health and well -being:

  • Reducing cognitive functions: Deterioration of concentration of attention, memory and ability to learn.
  • Weakening of the immune system: Increased risk of infections.
  • Increased risk of cardiovascular disease: High blood pressure, heart attack, stroke.
  • Violation of metabolism: Increased risk of obesity, type 2 diabetes.
  • Mood deterioration: Irritability, anxiety, depression.
  • Increased risk of accidents: Reducing the speed of reaction and coordination.

Section 2: Bad to improve sleep: review and action mechanisms

Biologically active additives (dietary supplements) can be useful for improving sleep, but it is important to understand that they are not a replacement for a healthy lifestyle and the treatment of medical conditions. Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take other medicines.

2.1. Melatonin:

  • The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms and promotes falling asleep. The level of melatonin rises in the evening and decreases in the morning.
  • Application: Melatonin can be useful for people with insomnia caused by a violation of circadian rhythms, for example, when changing time zones (jetlag) or working to a night shift. It can also help improve the quality of sleep in older people in whom the level of melatonin is reduced with age.
  • Dosage: It is usually recommended to start with a dose of 0.5-5 mg for 30-60 minutes before bedtime. It is important to start with a minimum dose and gradually increase it if necessary.
  • Side effects: Possible headache, drowsiness, dizziness, nausea.
  • Peculiarities: Malatonin intake should be avoided with autoimmune diseases and pregnancy.

2.2. Magnesium:

  • The mechanism of action: Magnesium is an important mineral that is involved in many physiological processes, including the regulation of the nervous system, muscle function and the production of melatonin. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.
  • Application: Magnesium can be useful for people with insomnia caused by stress, anxiety or muscle convulsions. It can also help improve sleep quality in the elderly.
  • Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime.
  • Side effects: Diarye, nausea, vomiting are possible.
  • Forms of magnesium: There are various forms of magnesium, such as magnesium citrate, magnesium glycine, magnesium oxide and magnesium tronate. Magnesium glycinate and magnesium tronate are considered more bioavailable and are better tolerated. Magnesium oxide has a laxative effect.

2.3. L-theanine:

  • The mechanism of action: L-theanine is an amino acid contained in tea. It has a relaxing and soothing effect, without causing drowsiness. The L-theanine increases the level of the GABA (gamma-aminomatic acid) in the brain, which is a brake neurotransmitter that reduces anxiety and promotes relaxation.
  • Application: L-theanine can be useful for people with insomnia caused by stress and anxiety. It can also help improve concentration and cognitive functions.
  • Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
  • Side effects: Side effects rarely occur.

2.4. Valerian:

  • The mechanism of action: Valerian is a medicinal plant that has a sedative and soothing effect. It contains compounds that interact with the gapcock receptors in the brain, enhancing their activity and reducing anxiety.
  • Application: Valerian can be useful for people with insomnia caused by stress, anxiety or nervous stress.
  • Dosage: It is usually recommended to take 400-900 mg of valerian extract before bedtime.
  • Side effects: Possible headache, dizziness, nausea, stomach disorder.
  • Peculiarities: It is not recommended to use valerian with alcohol or other sedatives.

2.5. Chamomile:

  • The mechanism of action: Chamomile is a medicinal plant that has a calming and relaxing effect. It contains an apigenin, an antioxidant that binds to benzodiazepine receptors in the brain, reducing anxiety and contributing to falling asleep.
  • Application: Chamomile can be useful for people with insomnia caused by stress, anxiety or a slight nervous tension. Tea with chamomile is a popular remedy for improving sleep.
  • Dosage: It is usually recommended to drink a cup of chamomile tea before bedtime or take 400-1600 mg of chamomile extract.
  • Side effects: Side effects rarely occur. Allergic reactions in people with allergies to Ambrosia are possible.

2.6. 5-HTP (5-hydroxyryptophan):

  • The mechanism of action: A 5-HTP is an amino acid that is a predecessor of serotonin, a neurotransmitter who plays an important role in the regulation of mood, sleep and appetite. 5-HTP can also increase the level of melatonin.
  • Application: 5-HTP can be useful for people with insomnia caused by a low level of serotonin, for example, with depression or anxiety disorders.
  • Dosage: It is usually recommended to take 50-100 mg 5-HTP before bedtime.
  • Side effects: Nausea, diarrhea, vomiting, headache are possible.
  • Peculiarities: It is not recommended to use 5-HTP with antidepressants or other serotonergic drugs, as this can lead to serotonin syndrome.

2.7. GABA (gamma-aminomatic acid):

  • The mechanism of action: Gaba is the main brake neurotransmitter in the brain. It reduces nervous activity, contributing to relaxation and falling asleep.
  • Application: Gaba can be useful for people with insomnia caused by stress, anxiety or increased nervous excitability.
  • Dosage: It is usually recommended to take 250-750 mg Gaba before bedtime.
  • Side effects: Side effects rarely occur. Tingling, drowsiness, shortness of breath are possible.
  • Peculiarities: Gaba’s effectiveness as a dietary bad is the subject of discussions, since not all studies confirm its ability to penetrate through a hematoencephalic barrier.

2.8. Triptofan:

  • The mechanism of action: Triptofan is an amino acid that is the predecessor of serotonin and melatonin. He plays an important role in the regulation of mood, sleep and appetite.
  • Application: Triptophanes can be useful for people with insomnia caused by a low level of serotonin or melatonin.
  • Dosage: It is usually recommended to take 500-1000 mg of tryptophan before bedtime.
  • Side effects: Nausea, diarrhea, vomiting, headache are possible.
  • Peculiarities: It is recommended to take a tripophan on an empty stomach to improve its absorption.

2.9. Melissa:

  • The mechanism of action: Melissa is a medicinal plant that has a soothing and anti -alert effect. It contains compounds that affect the GABA receptors in the brain.
  • Application: Melissa can be useful for people with insomnia caused by stress, anxiety or nervous stress. It is often used in combination with valerian.
  • Dosage: It is usually recommended to take 300-600 mg of lemon balm extract before bedtime.
  • Side effects: Side effects rarely occur. Drowsiness, dizziness are possible.

2.10. St. John’s wort:

  • The mechanism of action: St. John’s wort is a medicinal plant that has an antidepressant effect. It contains hypericin and hypoforin, which affect the level of serotonin, dopamine and norepinephrine in the brain.
  • Application: St. John’s wort can be useful for people with insomnia caused by depression or anxious disorders.
  • Dosage: It is usually recommended to take 300-900 mg of St. John’s wort extract per day.
  • Side effects: Photo sensitivity, dry mouth, dizziness, nausea are possible.
  • Peculiarities: St. John’s wort interacts with many drugs, so before taking it, you need to consult a doctor. It can reduce the effectiveness of contraceptives, anticoagulants and other drugs.

2.11. Lemon balm:

  • The mechanism of action: Lemon balm, similar to lemon balm, has soothing and relaxing properties. It can help reduce anxiety and improve sleep.
  • Application: Used to relieve insomnia caused by stress and anxiety.
  • Dosage: Usually take 300-600 mg of lemon balm extract.
  • Side effects: Side effects rarely occur, but drowsiness is possible.

2.12. Other dietary supplements:

  • Calcium: It can help improve sleep, especially in combination with magnesium.
  • Vitamin D: Vitamin D deficiency can be associated with sleep disorders.
  • Glycine: Amino acid that can improve the quality of sleep.
  • Passiflora: A plant with a soothing effect.
  • Ashwaganda: Adaptogen, which can reduce stress and improve sleep.

Section 3: Rules for choosing and using dietary supplements for sleeping

3.1. Consultation with a doctor:

Before taking any dietary supplement to improve sleep, you need to consult a doctor. The doctor will be able to evaluate your state of health, identify the possible causes of sleep disturbances and recommend the most suitable dietary supplements and dosage. He will also be able to exclude contraindications and warn about possible interactions with other drugs.

3.2. Choosing a quality product:

Choose dietary supplements from famous and reliable manufacturers who have a good reputation and undergo quality control. Pay attention to the certification of the product (for example, NSF, USP, Consumerlab). Check the composition of the product and make sure that it does not contain harmful additives or allergens.

3.3. Reading labels:

Read the labels of products carefully and follow the instructions for use. Do not exceed the recommended dosages.

3.4. Start with a minimum dose:

Start taking dietary supplements with a minimum dose and gradually increase it if necessary. This will allow you to evaluate your individual tolerance of the product and avoid side effects.

3.5. Take dietary supplements in advance:

Most dietary supplements for sleep must be taken 30-60 minutes before bedtime. This will allow them to begin to act before you lie down in bed.

3.6. Observe sleep and wakefulness mode:

Dietary dietary supplements are most effective in combination with a healthy lifestyle and observance of sleep and wakefulness. Try to go to bed and wake up at the same time every day, even on weekends.

3.7. Create comfortable sleeping conditions:

Create comfortable sleeping conditions in the bedroom. Provide silence, darkness and coolness. Use a convenient mattress, pillow and blanket.

3.8. Avoid stimulants:

Avoid the use of caffeine, alcohol and nicotine before bedtime. They can interfere with falling asleep and worsen the quality of sleep.

3.9. Limit the time in front of the screen:

Limit the time spent in front of the screens of electronic devices (TV, computer, smartphone, tablet) before bedtime. Blue light emitted by the screens suppresses the production of melatonin.

3.10. Be patient:

To achieve the desired effect of receiving dietary supplements, it may take several weeks. Be patient and do not stop taking too early.

3.11. Track your dream:

Track your sleep with a sleep diary or fitness tracker. This will help you evaluate the effectiveness of dietary supplements and make the necessary adjustments to your sleep and wakefulness mode.

3.12. Stop taking when side effects appear:

If you experience any side effects from taking dietary supplements, stop taking them and consult a doctor.

3.13. Bades – not replacing treatment:

Remember that dietary supplements for sleep are not a replacement for the treatment of medical conditions. If you have serious sleep disturbances, such as insomnia, obstructive sleep apnea syndrome or restless legs syndrome, consult a doctor for diagnosis and treatment.

Section 4: Other methods of improving sleep and recovery

In addition to taking dietary supplements, there are many other methods that can help improve sleep and recovery:

4.1. Cognitive-behavioral therapy for insomnia (KPT):

KPT B is an effective method of treating insomnia, which includes teaching relaxation techniques, cognitive restructuring and sleep hygiene.

4.2. Sleep hygiene:

Sleep hygiene is a set of rules and recommendations that help create optimal conditions for sleep:

  • Observe sleep and wakefulness.
  • Create comfortable sleeping conditions in the bedroom.
  • Avoid stimulants before bedtime.
  • Limit the time in front of the screen before bedtime.
  • Physical exercises regularly.
  • Avoid heavy food and plentiful drinking before bedtime.
  • Limit daytime sleep.

4.3. Relaxation techniques:

Relaxation techniques, such as meditation, yoga, tai-chi and progressive muscle relaxation, can help reduce stress and anxiety and improve sleep.

4.4. Regular physical exercises:

Regular physical exercises are useful for sleeping, but avoid intense training immediately before bedtime.

4.5. Healthy nutrition:

A balanced diet, rich in fruits, vegetables, whole grain products and low -fat protein, can help improve sleep.

4.6. Stress management:

Learn to manage stress using relaxation, meditation, yoga or other methods that are suitable for you.

4.7. Bright therapy:

Bright therapy can be useful for people with insomnia caused by a violation of circadian rhythms, especially in winter.

4.8. Massage:

Massage can help relax muscles and reduce stress, which can help improve sleep.

4.9. Aromatherapy:

Some essential oils, such as lavender, chamomile and sandalwood, have soothing properties and can help improve sleep.

4.10. Respiratory exercises:

The practice of deep and rhythmic breathing can calm the nervous system and prepare the body for sleep.

Section 5: Recovery after physical activity and sleep

Dream plays a critical role in restoration after physical activity. During sleep, the body restores muscle tissue, replenishes glycogen reserves and synthesizes the hormones necessary for recovery and growth.

5.1. The influence of sleep on muscle recovery:

  • Protein synthesis: During sleep, active protein synthesis occurs, which is necessary for the restoration and growth of muscle tissue damaged during training.
  • Glycogen restoration: During sleep, the body replenishes the reserves of glycogen in the muscles and liver, which were spent during training.
  • Reduced inflammation: Sleep helps to reduce inflammation in the muscles and joints caused by physical activity.

5.2. Hormones and recovery:

  • Growth hormone: Most of the growth hormone is produced during sleep, especially during slowwave sleep (N3). The growth hormone plays an important role in the restoration of muscle tissue and bones.
  • Cortisol: The level of cortisol, stress hormone, decreases during sleep, which helps to restore and reduce inflammation.
  • Testosterone: The level of testosterone, an important hormone for muscle growth and recovery, can also increase during sleep.

5.3. Bades for recovery after training and improving sleep:

Some dietary supplements can help improve recovery after training and improve sleep:

  • Protein: Reception of protein before bedtime can contribute to the synthesis of protein and the restoration of muscle tissue.
  • Creatine: Creatine can help improve strength indicators and accelerate muscle restoration.
  • BCAA (amino acids with an extensive chain): BCAA can help reduce muscle pain and accelerate recovery.
  • Glutamine: Glutamine can help improve the function of the immune system and reduce inflammation.
  • Taurin: Taurin can help reduce muscle fatigue and accelerate recovery.
  • Cherry: Cherry extract contains antioxidants that can help reduce muscle pain and inflammation.
  • Curcumin: Kurkumin contained in turmeric has anti -inflammatory properties and can help accelerate recovery.

5.4. Strategies for improving sleep for athletes:

It is especially important for athletes to pay attention to sleep in order to provide optimal restoration and improve sports results:

  • Sleep priority: Make a dream with a priority and try to sleep at least 7-9 hours a day.
  • Sleep mode: Observe the regular mode of sleep and wakefulness, even during the days of rest.
  • Sleep hygiene: Create comfortable sleeping conditions in the bedroom and avoid stimulants before bedtime.
  • Nutrition: Balanced diet and taking protein before bedtime can contribute to recovery.
  • Stress management: Learn to manage stress using relaxation techniques.
  • Avoid overtraining: Avoid overtraining, as this can negatively affect sleep and recovery.
  • Active recovery: Easy exercises, such as walking or swimming, can help improve blood circulation and accelerate recovery.

Section 6: Bades and Dream in Children

Sleep disorders in children can be caused by various factors, including stress, anxiety, irregular daily regime, excessive use of electronic devices and some medical conditions. It is important to understand that the use of dietary supplement to improve sleep in children requires special caution and consultation with a pediatrician.

6.1. Factors affecting the dream of children:

  • Age: The need for a dream is changing with age.
  • Day of the day: The irregular regime of the day can disrupt circus rhythms.
  • Screen Time: Excessive use of electronic devices before bedtime may interfere with falling asleep.
  • Diet: The use of sugar and caffeine before bedtime can negatively affect sleep.
  • Stress and anxiety: Stress and anxiety can lead to insomnia.
  • Medical conditions: Some medical conditions, such as ADHD, asthma and allergies, can affect sleep.

6.2. Safe dietary supplements for children (only as prescribed by a doctor):

  • Melatonin: Melatonin can be useful for children with insomnia caused by a violation of circadian rhythms, for example, for ADHD or autism. The dosage and duration of admission should be determined by the doctor.
  • Magnesium: Magnesium can be useful for children with insomnia caused by stress or muscle convulsions.
  • Chamomile: Romashki tea can help calm the child before bedtime.

6.3. Dietary supplements that should be avoided in children:

  • Valerian: Valerian is not recommended for children under 3 years of age.
  • 5-HTP: 5-HTP is not recommended for children without consulting a doctor.
  • St. John’s wort: St. John’s wort is not recommended for children due to possible side effects and interactions with drugs.

6.4. Alternative methods of improving sleep in children:

  • Day of the day: Install the regular route of the day with a clear time of going to bed and awakening.
  • Sleep hygiene: Create comfortable sleeping conditions in the child’s bedroom.
  • Rituals before going to bed: Include rituals in the daily daily routine before bedtime, such as reading books, bathing or listening to calm music.
  • Limit on the screen time: Limit the time spent by the child in front of the screens of electronic devices, especially before bedtime.
  • Healthy nutrition: Provide the child with healthy nutrition, avoid eating sugar and caffeine before bedtime.
  • Stress management: Help your child learn to manage stress using relaxation techniques.
  • Create a relaxing environment: Provide the silence and darkness in the child’s bedroom.

6.5. Consultation with a pediatrician:

Before taking any dietary supplement to improve sleep in children, you need to consult a pediatrician. The doctor will be able to assess the state of health of the child, identify the possible causes of sleep disorders and recommend the most suitable treatment methods.

Section 7: Research and new developments in the field of dietary supplements for sleeping

Scientific research in the field of dietary supplements for sleeping continues, and new developments appear aimed at improving the quality of sleep and recovery.

7.1. New dietary supplements:

  • Plant extracts: Studies study the effectiveness of various plant extracts to improve sleep, such as magnolia extract, saffron extract and others.
  • Combinations of dietary supplements: Studies study the effectiveness of combinations of various dietary supplements, such as melatonin and magnesium, valerian and lemon balm, to improve sleep.
  • Liposomal forms of dietary supplements: Liposomal forms of dietary supplements can improve their bioavailability and effectiveness.

7.2. Sleep monitoring technologies:

  • Fitness trackers and smart watches: Fitness trackers and smart hours can monitor various sleep parameters, such as sleep duration, sleep stages, heart rhythm and breathing.
  • Sleeping applications: There are sleeping applications that can help improve sleep hygiene, track sleep and provide personalized recommendations.
  • Non -invasive sensors: Non-invasive sensors are developed that can monitor sleep more accurately than fitness trackers and smart hours.

7.3. Personalized approach:

In the future, one can expect a more personalized approach to the treatment of sleep disturbances based on genetic characteristics, lifestyle and other factors.

7.4. The importance of clinical research:

It is necessary to conduct more clinical research to assess the effectiveness and safety of dietary supplements for sleeping. It is important that the studies are randomized, controlled and carried out in large samples.

7.5. Information and consultation with a specialist:

It is important to receive information about sleep dietary supplements from reliable sources and consult a doctor or other qualified specialist before taking any additives.

Section 8: Final recommendations

The choice of dietary supplement to improve sleep is an individual process that requires an attentive approach and consultation with a specialist. Remember that dietary supplements are not a magic tablet, but only one of the tools that can help improve your dream in combination with a healthy lifestyle and the correct hygiene of sleep.

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