How dietary supplements can help with sleep disturbances

How dietary supplements can help with sleep disturbances: complete leadership

Section 1: Understanding of sleep disorders

Sleep disturbances, or Inssonia, is a common problem that affects millions of people around the world. It is characterized by difficulties with falling asleep, maintaining sleep, or a feeling of insufficient rest after sleep. The consequences of insomnia extend far beyond fatigue and drowsiness during the day; They can seriously affect physical and mental health, productivity, concentration and general quality of life.

1.1. Classification of sleep disorders:

There are many types of sleep disorders, each of which has its own causes, symptoms and methods of treatment. The most common of them include:

• Insomnia (insomnia): It is characterized by difficulties with falling asleep, frequent night awakenings, an early morning awakening and a sense of unsatisfactory sleep. Insomnia can be acute (short -term) or chronic (long).
• Apna of sleep: It is characterized by temporary respiratory arrest during sleep, which leads to a decrease in oxygen in the blood and frequent awakening. Apna of sleep can be obstructive (associated with the locking of the respiratory tract) or central (associated with impaired brain signals that control respiration).
• Restless legs syndrome (SBN): It is characterized by an irresistible desire to move your legs, especially at rest, often accompanied by unpleasant sensations, such as burning, tingling or itching. Symphs of SBN usually intensify in the evening and night, which makes it difficult to fall asleep.
• Narcolence: Chronic neurological disorder, characterized by excessive daily drowsiness, sudden attacks of sleep (sleepy seizures), cataplexia (sudden loss of muscle tone), sleepy paralysis (inability to move when falling asleep or awakening) and hypnagogical (hallucinations when falling in Awakening) hallucinations.
• Parasia: Include undesirable behavioral or physiological phenomena occurring during sleep, such as lunatism, nightmares, night horrors, bruxism (grinding of teeth) and enuresis (night incontinence of urine).
• Circadian rhythm disorders: Associated with a violation of the internal biological clock that regulates the sleeping cycle. Examples include sleep phase delay syndrome (when a person falls asleep and wakes up later than usual) and the syndrome of the leading phase of sleep (when a person falls asleep and wakes up earlier than usual).

1.2. Causes of sleep disturbances:

The causes of sleep disorders are diverse and may include:

• Stress: Psychological stress, anxiety and depression are one of the most common causes of insomnia.
• Bad habits of sleep: The irregular schedule of sleep, the use of caffeine or alcohol before bedtime, the use of electronic devices in bed and an uncomfortable atmosphere for sleeping can disrupt sleep.
• Medical conditions: Chronic diseases, such as pain, arthritis, heart failure, respiratory diseases, gastrointestinal disorders and neurological disorders, can lead to sleep disturbances.
• Medicines: Some drugs, such as antidepressants, stimulants, corticosteroids and beta-blockers, can cause insomnia.
• Age: With age, the structure of sleep changes, and people become more susceptible to sleep disturbances.
• Changing time zones and shift work: They violate the circus rhythm and can lead to insomnia and other sleep disturbances.
• Nutrition: Improper nutrition, a deficiency of vitamins and minerals, as well as the use of certain products before bedtime can affect the quality of sleep.
• Genetics: Some studies show that sleep disturbances can have a genetic predisposition.

1.3. Diagnosis of sleep disorders:

Diagnosis of sleep disorders usually includes:

• Medical examination and collection of anamnesis: The doctor asks questions about the symptoms, medical history, lifestyle and medications taken.
• Sleep diary: The patient is proposed to keep sleep diary for several weeks, recording the time of falling asleep, awakening, night awakening, medications taken and other factors that can affect sleep.
• Polisonography (PSG): A study conducted in the laboratory of sleep, during which various physiological parameters are measured, such as brain activity (EEG), eye movements (EOG), muscle activity (EMG), heart rhythm, breathing and level of oxygen in the blood. PSG is used to diagnose sleep apnea, narcolepsy, paracinon and other sleep disorders.
• Activation: A non-invasive method in which a device that looks like a clock, which records movements and allows you to evaluate the cycles of sleep-bombing, on the wrist.

Section 2: Role of dietary supplement in sleep improvement

Biologically active additives (dietary supplements) can play an auxiliary role in improving sleep, especially in combination with other treatment methods, such as observing sleep hygiene, cognitive-behavioral therapy and drug treatment (if necessary). It is important to note that dietary supplements are not a replacement for full medical treatment, and before their use it is necessary to consult a doctor, especially if you have any concomitant diseases or you take other medicines.

2.1. Melatonin:

Melatonin is a hormone produced by the pineal gland in the brain that regulates the sleeping cycle. The level of melatonin rises in the evening, preparing the body for sleep, and decreases in the morning, contributing to awakening. Melatonin additives can be useful for people with circus rhythm disorders, such as changing time zones or shift work, as well as for people with insomnia caused by low melatonin levels.

• The mechanism of action: Melatonin is associated with melatonin receptors in the brain, reducing excitability and contributing to sleep.
• Indications: Insomnia, circus rhythm disturbances, changing time zones, shift work.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime and gradually increase the dose if necessary (up to 3-5 mg). It is important to consult a doctor to determine the optimal dosage.
• Side effects: Possible headache, dizziness, drowsiness during the day, nausea.
• Contraindications: Pregnancy, breastfeeding, autoimmune diseases, intake of immunosuppressants.

2.2. Magnesium:

Magnesium is an important mineral that plays a key role in many physiological processes, including sleep regulation. Magnesium helps to relax muscles, reduce stress and anxiety, as well as regulate the production of melatonin.

• The mechanism of action: Magnesium is involved in the regulation of neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect on the nervous system. Magnesium also helps to reduce the level of cortisol, stress hormone that can disturb sleep.
• Indications: Insomnia, anxiety, muscle cramps, restless legs syndrome.
• Dosage: It is usually recommended to take 200-400 mg of magnesium per day, divided into several tricks. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate and magnesium citrate are usually better absorbed.
• Side effects: In large doses, magnesium can cause diarrhea and stomach disorder.
• Contraindications: Renal failure, bradycardia (slow heart rhythm).

2.3. Valerian:

Valerian is a herbaceous plant whose root is traditionally used to treat insomnia and anxiety. Valerian 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 excitability and promotes sleep.
• Indications: Insomnia, anxiety, nervous tension.
• Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
• Side effects: Possible headache, dizziness, stomach disorder, drowsiness during the day.
• Contraindications: Pregnancy, breastfeeding, driving a car or working with mechanisms.

2.4. Chamomile:

Chamomile is a herbaceous plant, the flowers of which are used for the preparation of tea, which has soothing and relaxing properties. Chamomile contains an apigenin, an antioxidant that can have a calming effect on the nervous system.

• The mechanism of action: Apigenin is associated with benzodiazepine receptors in the brain, which leads to a decrease in anxiety and promotes sleep.
• Indications: Insomnia, anxiety, nervous tension.
• Dosage: It is usually recommended to drink 1-2 cups of chamomile tea 30-60 minutes before bedtime. You can also take chamomile extract in capsules.
• Side effects: Allergic reactions can rarely occur.
• Contraindications: Allergy to chamomile or other plants of the Astrov family.

2.5. L-theanine:

L-theanine is an amino acid contained in green tea, which has a calming and relaxing effect on the nervous system, without causing drowsiness.

• The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, which leads to a decrease in anxiety, improving mood and promotes relaxation.
• Indications: Anxiety, stress, impaired concentration.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
• Side effects: It is usually well tolerated, headache or stomach disorder can rarely occur.
• Contraindications: Not identified.

2.6. Triptophan and 5-HTP:

Triptofan is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. 5-HTP (5-hydroxyrypthophanes) is a derivative of tryptophan, which is also used to increase serotonin levels.

• The mechanism of action: Triptophanes is converted to 5-HTP, which is then converted into serotonin. Serotonin is involved in the regulation of the sleeping cycle and promotes sleep.
• Indications: Insomnia, depression, anxiety.
• Dosage: It is usually recommended to take 500-1000 mg of tryptophan or 50-100 mg 5-HTP for 30-60 minutes before bedtime.
• Side effects: Nausea, vomiting, diarrhea, drowsiness during the day are possible.
• Contraindications: Reception of antidepressants (inhibitors of MAO or Sioles), pregnancy, breastfeeding.

2.7. GABA (gamma-aminomatic acid):

Gaba is the main brake neurotransmitter in the brain. It helps to reduce nervous excitability, which contributes to relaxation and sleep.

• The mechanism of action: Gaba is associated with Gaba receptors in the brain, reducing the activity of neurons and contributing to calm.
• Indications: Insomnia, anxiety, stress.
• Dosage: It is usually recommended to take 500-1000 mg Gaba 30-60 minutes before bedtime.
• Side effects: Drowsiness, fatigue and tingling of the skin may occur.
• Contraindications: Pregnancy and breastfeeding period.

2.8. L-glycin:

L-glycin is an amino acid that can improve the quality of sleep by decreasing body temperature and calm.

• The mechanism of action: L-glycin helps to reduce body temperature, which facilitates falling asleep. It also has a calming effect on the brain.
• Indications: Difficulties with falling asleep, poor sleep quality.
• Dosage: It is usually recommended to take 3 grams of L-glycin 30-60 minutes before bedtime.
• Side effects: It is usually well tolerated, but in rare cases it can cause stomach disorder.
• Contraindications: Not identified, but it is recommended to consult a doctor.

2.9. Plant mixtures:

Many manufacturers offer combined dietary supplements containing several herbs and substances known for their soothing and sleeping pills. Examples of such mixtures can include valerian, chamomile, lemon balm, hops and other herbs. These combinations can provide a synergistic effect and be more effective than individual components.

Section 3: The importance of sleep hygiene

Regardless of what dietary supplements you use, compliance with sleep hygiene rules is the basis for improving sleep. Sleep hygiene includes a number of behavioral and environmental factors that contribute to healthy sleep.

3.1. Regular sleep schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate the circadian rhythm and facilitates falling asleep and awakening.

3.2. Comfortable sleeping:

Make sure your bedroom is quiet, dark and cool. Use dense curtains or a sleep mask to block the light, and bears to drown out the noise. The optimum temperature in the sleeping bedroom is 18-20 degrees Celsius.

3.3. Convenient mattress and pillow:

Invest in a high -quality mattress and pillow, which provide support and comfort.

3.4. Avoid caffeine and alcohol before bedtime:

Caffeine is a stimulant that can violate sleep. Alcohol can help fall asleep faster, but it worsens the quality of sleep and can lead to frequent night awakening.

3.5. Avoid nicotine:

Nicotine is also a stimulant and can violate sleep.

3.6. Limit the use of electronic devices before bedtime:

Blue light emitted by electronic devices suppresses the production of melatonin and can make it difficult to fall asleep. Try to avoid using phones, tablets and computers 1-2 hours before bedtime.

3.7. Regular physical exercises:

Regular physical exercises can improve the quality of sleep, but try to avoid intensive training immediately before bedtime.

3.8. Relaxing rituals before bedtime:

Create a relaxing ritual before bedtime, which will help you prepare for sleep. This may include reading a book, taking a warm bath, listening to calm music or meditation.

3.9. Avoid daytime sleep:

If you suffer from insomnia, try to avoid daytime sleep, especially in the afternoon. If you still need to take a nap, restrict sleep time up to 20-30 minutes.

3.10. Do not lie in bed if you can’t fall asleep:

If you cannot fall asleep for 20 minutes, get out of bed and take care of something calm and relaxing, for example, reading a book or listening to music. Return to bed only when you feel drowsiness.

Section 4: When to see a doctor

Bades and observance of sleep hygiene can help improve sleep in mild cases, but in some cases it is necessary to consult a doctor.

4.1. Chronic insomnia:

If you suffer from insomnia for more than three months, you need to consult a doctor for diagnosis and treatment.

4.2. Apna of sleep:

If you suspect that you have an apnea of ​​sleep, you need to consult a doctor to conduct polysography and prescribe treatment.

4.3. Narcolence:

If you experience excessive daytime drowsiness, sleepy seizures, cataplexia or sleepy paralysis, you must consult a doctor to diagnose and treat narcolepsy.

4.4. Parasia:

If you experience sleepwalking, nightmares, night horrors or other paracania, you must consult a doctor for diagnosis and treatment.

4.5. Related diseases:

If you have any concomitant diseases, such as heart failure, respiratory diseases or neurological disorders that can affect sleep, you must consult a doctor to treat these diseases.

4.6. Medication:

If you take any drugs that can cause insomnia, you need to consult a doctor about the possibility of replacing the medicine or dose adjustment.

Section 5: Additional tips and warnings

• Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any concomitant diseases or you take other drugs.
• Start with a low dose: Start taking a low dose dose and gradually increase it if necessary.
• Be patient: Bades may not have an instant effect. It may take several weeks or months to notice sleep improvement.
• Choose quality products: Bad only from reliable manufacturers and make sure that the products have undergone quality check.
• Follow side effects: If you experience any side effects, stop taking a dietary supplement and consult a doctor.
• Do not replace the full -fledged treatment with dietary supplements: Bades are not a replacement for full medical treatment. If you have serious sleep disturbances, you must consult a doctor for diagnosis and treatment.
• Avoid self -medication: Self -medication can be dangerous. It is important to get a professional consultation of a doctor before starting to take any dietary supplements or other methods of treatment of sleep disorders.
• Consider the interaction with the drugs: Some dietary supplements can interact with medicines. Tell your doctor about all the dietary supplements you accept.
• Conscious use: Use dietary supplements as part of a comprehensive approach to improving sleep, including sleep hygiene, a healthy lifestyle and, if necessary, professional medical care.

Compliance with sleep hygiene rules, rational use of dietary supplements and timely seeking a doctor will help you improve sleep quality and improve the quality of life.