Dietary dietary supplements: what to choose?

Dietary dietary supplements: what to choose?

I. Understanding insomnia: the roots of the problem

Insomnia, or insomnia, is a common sleep disorder characterized by difficulties with falling asleep, maintaining sleep or too early awakening. It can manifest itself in an acute form that lasts several days or weeks, or in a chronic form, lasting months and even years. Understanding the causes of insomnia is a key step to its effective treatment, whether using traditional methods or using biologically active additives (dietary supplements).

A. Classification of insomnia:

1. Acute insomnia: It is often associated with stressful events, a change in time zones (jetlag), temporary changes in the schedule of work or a deterioration in sleep hygiene. Usually passes independently after eliminating the provoking factor.
2. Chronic insomnia: It is diagnosed if problems with sleep occur at least three nights per week for three months or longer. It can be primary (not related to other diseases) or secondary (caused by other medical or mental disorders).

B. Factors contributing to the development of insomnia:

1. Psychological factors:

   • Stress: An increased level of cortisol and other stress hormones can complicate falling asleep and maintain a state of excitation.
   • Anxiety: Anxiety and anxious thoughts before going to bed can interfere with relaxation and contribute to insomnia.
   • Depression: Sleeping is a common symptom of depression, often manifested in the form of early awakening.
   • Post -traumatic stress disorder (PTSR): Nightsmares and increased vigilance associated with PTSD can seriously violate sleep.

2. Medical factors:

   • Chronic pain: Arthritis, fibromyalgia and other pain syndromes can complicate falling asleep and maintaining sleep.
   • Respiratory diseases: Astma, chronic obstructive lung disease (COPD) and apnea in a dream can lead to night awakening.
   • Cardiovascular diseases: Cardon failure and arrhythmias can cause night shortness of breath and discomfort, breaking sleep.
   • Thyroid diseases: Hyperthyroidism can cause increased excitability and insomnia.
   • Gastrointestinal disorders: Gastroesophageal reflux disease (GERB) can cause heartburn at night, interfering with sleep.
   • Neurological disorders: Parkinson’s disease, Alzheimer’s disease and multiple sclerosis can disrupt sleep.

3. Life lifestyle factors:

   • Incorrect sleep hygiene: Non -compliance with the regular sleep and wakefulness mode, the use of electronic devices before bedtime, the use of caffeine or alcohol before bedtime.
   • Shift work: Work in a night shift or with an unstable schedule can disrupt circus rhythms and lead to insomnia.
   • Insufficient physical activity: A sedentary lifestyle can worsen the quality of sleep.
   • Smoking: Nicotine is a stimulant that can interfere with falling asleep.
   • Excessive drinking: Although alcohol can cause drowsiness, it violates the structure of sleep and can lead to night awakening.

4. Medicines:

   • Antidepressants: Some antidepressants can cause insomnia as a side effect.
   • Beta blockers: Used to treat high blood pressure and heart disease, can disturb sleep.
   • Corticosteroids: They can cause excitement and insomnia.
   • Diuretics: They can lead to night awakening for urination.

5. Age:

   • With age, the structure of sleep changes, the amount of deep sleep decreases and the frequency of night awakenings increases. Older people are also more prone to medical diseases that can cause insomnia.

C. Diagnostics of insomnia:

1. A history of history: The doctor will ask about the symptoms, duration of insomnia, factors that can provoke it, as well as a medical history and medications taken.
2. Keeping a sleep diary: Recording the time of falling asleep, awakening, the number of night awakenings, as well as other factors, such as the use of caffeine or alcohol, can help identify the patterns and causes of insomnia.
3. Polysonography: The study of sleep, which is carried out in the laboratory and allows you to evaluate various sleep parameters, such as brain activity, breathing, heart rate and eye movement. It is usually prescribed if apnea is suspected in a dream or other serious sleep disturbances.
4. Activation: The use of a wearable device similar to a clock to track motor activity and evaluate sleep and wakefulness cycles.

II. Dietary dietary supplements: review and mechanisms of action

Bades (biologically active additives) are often considered an alternative or an addition to traditional methods of treating insomnia. They include a wide range of substances, such as vitamins, minerals, amino acids, herbs and other plant extracts, which are believed to improve sleep. It is important to understand that the effectiveness and safety of dietary supplements can vary, and before their use it is necessary to consult a doctor.

A. Melatonin:

1. 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 that control the cycles of sleep and wakefulness. The production of melatonin increases in the dark and decreases when the light is exposed. Melatonin intake as an additive can help synchronize the inner watches of the body and improve falling asleep.
2. Efficiency: Melatonin is most effective for insomnia associated with violation of circadian rhythms, for example, when changing time zones (jetlag) or when working to a night shift. It can also be useful for people with a delay in the phase of sleep, when a person falls asleep and wakes up much later than usual. Studies show that melatonin can reduce the time of falling asleep and increase the total duration of sleep.
3. Dosage: It is usually recommended to start with a low dose (0.3-0.5 mg) and, if necessary, gradually increase to 3-5 mg. It is important to take melatonin 30-60 minutes before the estimated time of falling asleep.
4. Side effects: Melatonin, as a rule, is well tolerated, but sometimes side effects can occur, such as headache, dizziness, nausea and drowsiness during the day.
5. Interactions: Melatonin can interact with some drugs such as anticoagulants, antidepressants and immunosuppressants.

B. Magn:

1. The mechanism of action: Magnesium is an important mineral that is involved in many physiological processes, including the regulation of the nervous system and muscle relaxation. It helps to regulate the production of melatonin and gamma-aminomatic acid (GABA), neurotransmitter, which contributes to relaxation and sleep. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.
2. Efficiency: Studies show that magnesium additives can improve the quality of sleep, reduce falling asleep and increase the duration of sleep, especially in people with magnesium deficiency.
3. Forms of magnesium: There are various forms of magnesium, which differ in degree of digestibility. Magnesium, magnesium citrate and magnetism are most well absorbed. Magnesium oxide has lower bioavailability and more often causes side effects from the gastrointestinal tract.
4. Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime.
5. Side effects: High doses of magnesium can cause diarrhea, nausea and cramps in the abdomen.
6. Interactions: Magnesium can interact with some drugs such as antibiotics and diuretics.

C. Valerian:

1. The mechanism of action: Valerian is a herbaceous plant, the roots of which are traditionally used to treat insomnia and anxiety. It is believed that valerian affects the GABA -ergic system, increasing the level of the GABA in the brain, which leads to relaxation and a decrease in anxiety.
2. Efficiency: Some studies show that valerian can help reduce the time of falling asleep and improve the quality of sleep, especially in people with a slight form of insomnia. However, the results of the studies are contradictory, and additional studies are needed to confirm the effectiveness of valerian.
3. Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
4. Side effects: Valerian, as a rule, is well tolerated, but sometimes side effects can occur, such as headache, dizziness, stomach disorder and drowsiness during the day.
5. Interactions: Valerian can strengthen the effect of other sedatives, such as benzodiazepines and barbiturates.

D. Chamomile:

1. The mechanism of action: Chamomile is a herbaceous plant, the flowers of which are used for the preparation of tea and extracts. Chamomile contains an apigenin, an antioxidant that binds to benzodiazepine receptors in the brain, having a calming and relaxing effect.
2. Efficiency: Some studies show that chamomile can help improve the quality of sleep and reduce the time of falling asleep, especially in people with a slight form of insomnia and anxiety.
3. Chamomile forms: Chamomile is available in various forms, including tea, capsules and extracts. Chamomile tea is a popular means for relaxing and improving sleep.
4. Dosage: It is usually recommended to drink a cup of chamomile about 30-60 minutes before bedtime or take 400-800 mg of chamomile extract.
5. Side effects: Chamomile, as a rule, is well tolerated, but in some people allergic reactions can cause allergic reactions, especially in those who are allergic to the plants of the Astrov family (ambrosia, chrysanthemums, calendula).
6. Interactions: Chamomile can interact with some drugs such as anticoagulants.

E. Lavender:

1. The mechanism of action: Lavender is an aromatic plant whose essential oil is used in aromatherapy to relax and improve sleep. It is believed that lavender affects the nervous system, reducing anxiety and improving mood.
2. Efficiency: Studies show that the inhalation of lavender essential oil or the use of capsules with lavender butter can help improve sleep quality, reduce falling asleep and reduce anxiety.
3. Lavender forms: Lavender is available in various forms, including essential oil, capsules, tea and sprays for pillows.
4. Dosage: For aromatherapy, you can add a few drops of lavender essential oil to the diffuser or to the pillow. For oral administration, it is usually recommended to take 80-160 mg of lavender oil in capsules before bedtime.
5. Side effects: Lavender, as a rule, is well tolerated, but in some people allergic reactions or skin irritation can cause.
6. Interactions: Lavender can enhance the effect of other sedatives.

F. 5-HTP (5-hydroxytriptophan):

1. 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 leads to improving sleep and a decrease in anxiety.
2. Efficiency: Some studies show that 5-HTP can help reduce falling asleep and increase the duration of sleep, especially in people with serotonin deficiency.
3. Dosage: It is usually recommended to start with a low dose (50-100 mg) and, if necessary, gradually increase to 200-400 mg before bedtime.
4. Side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea and headache.
5. Interactions: 5-HTP can interact with some drugs such as antidepressants and MAO inhibitors. It is not recommended to take 5-HTP along with these medicines without consulting a doctor.

G. L-thein:

1. The mechanism of action: L-theanine is an amino acid contained in tea, which has a calming and relaxing effect. It is believed that L-theanine increases the level of GABA, serotonin and dopamine in the brain, which leads to a decrease in anxiety and improving sleep.
2. Efficiency: Studies show that L-theanine can help improve the quality of sleep, reduce the time of falling asleep and reduce anxiety, without causing drowsiness during the day.
3. Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
4. Side effects: L-theanine, as a rule, is well tolerated, but in some people a slight headache or stomach disorder can cause.
5. Interactions: L-theanine is considered safe and does not have known drug interactions.

H. Other dietary supplements:

1. Triptofan: Amino acid, predecessor of serotonin and melatonin.
2. Passiflora: A grassy plant with soothing properties.
3. Lemon balm: A grassy plant is often used in combination with valerian.
4. Homeopathic remedies: Some people use homeopathic remedies to treat insomnia, but their effectiveness is not proven by scientific research.

III. Choice of Bad: Individual approach

The choice of the right dietary supplement from insomnia should be individual and based on the causes of insomnia, health status, medications and personal preferences. It is important to consult a doctor or a qualified specialist in order to determine the most suitable dietary supplement and his dosage.

A. Consider the causes of insomnia:

1. Violation of circadian rhythms: Melatonin can be useful when changing time zones or when working in a night shift.
2. Anxiety and stress: Valerian, chamomile, lavender and L-theanine can help reduce anxiety and improve sleep.
3. Magnesium deficiency: Magnesium additives can improve sleep quality, especially in people with magnesium deficiency.
4. Low level of serotonin: 5-HTP can help increase serotonin levels and improve sleep.

B. Assess the state of health and the medications taken:

1. Be sure to inform the doctor about any diseases and medications taken to avoid possible interactions.
2. Some dietary supplements can be contraindicated in certain diseases, such as liver, kidneys or heart diseases.
3. Pregnant and lactating women should consult a doctor before taking any dietary supplements.

C. Start with low doses:

1. Start with a low dose of bad and gradually increase it if necessary to avoid side effects.
2. Follow your feelings and stop taking dietary supplements if you have any undesirable reactions.

D. Pay attention to the quality of products:

1. Choose dietary supplements from well -known manufacturers that guarantee the quality and safety of your products.
2. Pay attention to the availability of quality certificates and laboratory tests.
3. Buy dietary supplements in trusted pharmacies or healthy meals.

E. Do not expect instant results:

1. Bades may require some time to show their effect. Do not expect instant results and stop taking dietary supplements too early.
2. Be patient and give your body time to adapt to a new regime.

IV. Sleep hygiene: a healthy sleep foundation

Despite the potential benefits of dietary supplements, it is important to understand that they are not a replacement for a healthy lifestyle and the correct hygiene of sleep. Sleep hygiene is a set of practices and habits that contribute to improving sleep.

A. Regular sleep mode:

1. Go to bed and wake up at the same time every day, even on weekends. This will help synchronize your circus rhythms and improve sleep quality.

B. Comfortable sleeping:

1. Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or white noise to create optimal conditions for sleeping.
2. Use a convenient mattress and pillows that support the correct body position during sleep.

C. Avoid stimulants before bedtime:

1. Do not use caffeine, alcohol and nicotine before bedtime. These substances can interfere with falling asleep and violate the structure of sleep.

D. Limit the use of electronic devices:

1. Avoid using smartphones, tablets and computers before bedtime. The blue light emitted by these devices can suppress the production of melatonin and impede the fall asleep.

E. Regular physical activity:

1. Do physical exercises regularly, but avoid intensive training immediately before bedtime.

F. Relaxing rituals before bedtime:

1. Create a relaxing ritual before bedtime, which will help you calm down and prepare for sleep. It can be a warm bath, reading a book, listening to calm music or meditation.

G. Avoid daytime sleep:

1. If you suffer from insomnia, try to avoid daytime sleep or limit it up to 30 minutes.

H. Proper nutrition:

1. Avoid heavy food and plentiful drinking before bedtime. A light snack, for example, a glass of warm milk or banana, can contribute to falling asleep.

V. When to see a doctor?

Insomnia can be a sign of serious medical or mental disorders. Consult a doctor if:

• Insomnia lasts more than a few weeks.
• Insomnia interferes with your daily life.
• You feel very anxiety or depression.
• You suspect that insomnia is caused by any disease or medicine.
• You experience other symptoms, such as snoring, stopping breathing in a dream or night cramps.

The doctor will be able to examine, identify the cause of insomnia and prescribe the appropriate treatment. This can be cognitive-behavioral therapy for insomnia (KPT), drug therapy or a combination of these methods.

VI. Conclusion: an integrated approach to insomnia treatment

Bades can be a useful addition to an integrated approach to insomnia treatment. However, it is important to understand that they are not a panacea and should not be used as a replacement for a healthy lifestyle and the correct hygiene of sleep. Before using dietary supplements, you need to consult a doctor to determine the most suitable dietary supplement and his dosage. An integrated approach, including sleep hygiene, dietary supplements (if necessary) and consulting a doctor, is the most effective way to combat insomnia and improve sleep quality.