New items among dietary supplement to improve sleep

New items among dietary supplement to improve sleep: a guide to the ingredients, action mechanisms and prospects

Section 1: Understanding of sleep disturbance and search for solutions

1. Epidemiology of sleep disorders:

   • The prevalence of insomnia: global and regional assessments. The influence of age, gender, socio-economic status.
   • The connection of sleep disorders with chronic diseases: cardiovascular diseases, diabetes, obesity, depression. The mechanisms of influence.
   • Economic burden of sleep violations: decrease in labor productivity, medical expenses.
   • The importance of differential diagnosis: the exclusion of organic causes of insomnia (apnea in a dream, restless legs syndrome, hyperthyroidism).

2. Physiology of sleep and circus rhythms:

   • Sleep stages: NREM (N1, N2, N3) and REM-FAZ. Characteristics of each stage, role in the restoration of the body.
   • Sleep regulation: Neurotransmitters (GABA, Serotonin, Melatonin, Orexin). Interaction between them.
   • Circat rhythms: the role of the suprachiasmic nucleus (SCN) in the hypothalamus. The influence of light, temperature, social signals.
   • Violation of circadian rhythms: causes (interchangeable work, jetlag, use of electronic devices before bedtime). Health consequences.
   • Chronotypes: «Larks» and «Owls». Individual differences in the preferred time of sleep and wakefulness.

3. Factors affecting the quality of sleep:

   • Psychological factors: stress, anxiety, depression, post -traumatic stress disorder.
   • Behavioral factors: sleep hygiene (regular sleep and wakefulness, comfortable atmosphere, avoiding caffeine and alcohol before bedtime).
   • Environmental factors: noise, light, temperature.
   • Diet and nutrition: the influence of macro- and trace elements on sleep.
   • Medication factors: side effects of some drugs, cancellation syndrome.
   • Physical activity: impact on sleep, optimal training mode.

4. Traditional approaches to improving sleep:

   • Cognitive-behavioral therapy of insomnia (KPT): methods (stimulus control, sleep restriction, cognitive restructuring). Efficiency and advantages.
   • Sleep hygiene: detailed recommendations (dark, quiet, cool room, regular sleep and wakefulness, relaxing rituals before bedtime, avoiding caffeine and alcohol).
   • Drug treatment: sleeping pills (benzodiazepines, Z-drugs, ORDOCINE antagonists). Side effects and restrictions.
   • Alternative methods: acupuncture, massage, aromatherapy. Efficiency data.

Section 2: New ingredients and dietary supplement to improve sleep

1. Melatonin and his analogues:

   • Melatonin action mechanism: regulation of circadian rhythms, impact on MT1 and MT2 receptors.
   • Forms of melatonin: tablets, capsules, sprays, hyoid tablets. Differences in the speed of absorption and bioavailability.
   • Melatonin dosage: optimal doses for different age groups and types of sleep disorders.
   • Side effects of melatonin: headache, drowsiness, dizziness.
   • Long -term use of melatonin: safety and efficiency.
   • Ramelteon and Tasimelteon: synthetic analogues of melatonin. Advantages and disadvantages compared to melatonin.
   • The role of melatonin in the treatment of jetla and insomnia in replaceable work.

2. Magnesium:

   • The role of magnesium in the body: participation in more than 300 enzymatic reactions, regulation of the nervous system, muscle relaxation.
   • The mechanism of action of magnesium on sleep: the effect on the gamut receptors, a decrease in the level of cortisol.
   • Forms of magnesium: glycinate, citrate, tronate, oxide. Differences in bioavailability and tolerance.
   • Magnesium dosage: optimal doses for improving sleep.
   • Symptoms of magnesium deficiency: muscle cramps, anxiety, irritability, insomnia.
   • Magnesium and restless legs syndrome: effectiveness data.

3. L-theanine:

   • L-theanine mechanism: the effect on the alpha waves of the brain, an increase in the level of GABA, dopamine and serotonin.
   • Source L-theanine: Tea leaf (Camellia sinensis).
   • L-theanine dosage: optimal doses for reducing anxiety and improving sleep.
   • Combination of L-theanine with caffeine: the synergistic effect on cognitive functions.
   • L-theanine and stress: data on effectiveness in reducing stress levels.

4. Gamk (gamma-aminobral acid):

   • The mechanism of action of the GABA: the main brake neurotransmitter in the brain. Influence on GABA receptors.
   • The permeability of the GABA through a hematoencephalic barrier: a discussion question.
   • GABA forms: additives, fermented products.
   • Dosage GABA: optimal doses for improving sleep.
   • GABA combination with other ingredients: synergistic effect.
   • Gaba -ergic preparations: benzodiazepines and Z-drugs. Comparison with the additives of the GABA.

5. Triptophan and 5-HTP:

   • The mechanism of action of triple and 5-HTP: the predecessors of serotonin and melatonin.
   • Dietary sources of tryptophan: turkey, nuts, seeds.
   • The transformation of triplefan into serotonin and melatonin: the necessary enzymes and cofactors.
   • Dosage of Tryptophan and 5-HTP: optimal doses for improving sleep.
   • Side effects of triple and 5-HTP: nausea, vomiting, diarrhea.
   • Serotonin syndrome: risk while using antidepressants.

6. Valerian:

   • Valerian’s action mechanism: influence on GABA receptors, a decrease in nervous excitability.
   • Active components of valerian: valerian acid, valepotriats.
   • Forms of valerian: root, extract, tincture, capsules.
   • Valerian dosage: optimal doses for improving sleep.
   • The smell of valerian: caused by with -outlet acid.
   • A combination of valerian with other herbs: synergistic effect.
   • Valerian studies meta analyzes: conflicting results.

7. Chamomile:

   • The mechanism of action of chamomile: influence on GABA receptors, antioxidant and anti-inflammatory properties.
   • Active components of chamomile: Apigenin, Lutheolin.
   • Chamomile forms: tea, extract, capsules.
   • Dosage of chamomile: optimal doses for improving sleep.
   • Chamomile and anxiety: data on the effectiveness in reducing anxiety.
   • Chamomile and children: safety and effectiveness in colic and anxiety.
   • Allergy to chamomile: the risk of people with allergies to Ambrosia.

8. Lavender:

   • Lavender action mechanism: influence on the limbic system, a decrease in anxiety and nervous tension.
   • Active components of lavender: linalool, linalilalcetate.
   • Lavender forms: essential oil, tea, capsules.
   • Lavender dosage: optimal doses for improving sleep.
   • Aromatherapy with lavender: methods of use (diffuser, bath, massage).
   • Lavender oil inside: safety and efficiency.
   • Lavender and alarming disorders: data on efficiency.

9. Melissa (lemon mint):

   • The mechanism of action of lemon balm: the effect on GABA receptors, antioxidant and antiviral properties.
   • Active components of lemon balm: rosemary acid, citral.
   • Melissa forms: tea, extract, capsules.
   • Melissa dosage: optimal doses for improving sleep.
   • Melissa and herpes: data on effectiveness in the treatment of herpes.
   • Melissa and cognitive functions: data on improving cognitive functions.
   • Combination of lemon balm with valerian: synergistic effect on sleep.

10. Passiflora:

    • The mechanism of action of the passiflora: the effect on the GABA receptors, a decrease in anxiety and nervous tension.
    • Active components of the Passiflora: vitexin, isovitexin.
    • Forms of passiflora: extract, tea, capsules.
    • Passiflora dosage: optimal doses for improving sleep.
    • Passiflora and anxiety: data on effectiveness in a decrease in anxiety.
    • Passiflora and preoperative anxiety: data on efficiency.
    • The interaction of passiflora with other drugs: potential risks.

11. New plant adaptogens:

    • Ashvaganda (withania somnifera): reducing the level of cortisol, improving stress adaptation, data on improving sleep. Dosage and side effects.
    • Rhodiola pink (Rhodiola rosea): decrease in fatigue, improvement of cognitive functions, potential benefits for sleeping. Dosage and side effects.
    • Holy Basil (Tulsi, Ocimum Sanctum): adaptogenic properties, decreased stress, data improvement. Dosage and side effects.

12. Combinations of ingredients:

    • Melatonin and magnesium: synergistic effect on sleep.
    • L-theanine and melatonin: a decrease in anxiety and improving the quality of sleep.
    • Valerian and Melissa: a traditional combination for improving sleep.
    • Magnesium and vitamin B6: Improving the absorption of magnesium and increasing its effect.
    • Triptofan and Magnesium: support for the production of serotonin and melatonin.

Section 3: Scientific research and clinical trials

1. Sleep research methodology:

   • Polysonography (PSG): «Golden Standard» in the diagnosis of sleep disorders. The parameters recorded during PSG.
   • Actography: monitoring of activity and sleep using wearable devices. Advantages and disadvantages.
   • Sleep questionnaires: Pittsburgh sleep quality index (PSQI), the EPVOTA drowsiness scale (ESS).
   • Diaries of sleep: Subjective assessment of sleep.
   • Sleep biomarkers: melatonin, cortisol, other hormones.
   • Clinical tests: randomized controlled studies (RCTs). The importance of placebo-control and double blind method.

2. Review of clinical research of dietary supplements for sleeping:

   • Melatonin: effectiveness with Jetlag, insomnia in the elderly and children with developmental disabilities.
   • Magnesium: effectiveness with restless legs and insomnia syndrome associated with magnesium deficiency.
   • L-theanine: Efficiency in reducing anxiety and improving sleep quality.
   • Valerian: Conflicting research results. The need for better research.
   • Chamomile: Efficiency in reducing anxiety and improving the quality of sleep.
   • Lavender: Efficiency in reducing anxiety and improving sleep quality.
   • Ashvaganda: preliminary data on effectiveness in improving sleep and reducing stress.
   • Methades of dedary research for sleep: Assessment of general efficiency and safety.

3. Criticism of research research for sleep:

   • Small sizes of sample: restriction of statistical power.
   • Lack of placebo-control: the possibility of a placebo effect.
   • Subject methods of sleep evaluation: risk of bias.
   • Differences in dosages and forms of drugs: difficulty in comparing the results.
   • Insufficient information about side effects and interaction with other drugs.
   • Financing research by dietary supplements: a potential conflict of interest.

4. Directions of future research:

   • Studying the mechanisms of action of dietary supplements for sleeping at a molecular level.
   • Carrying out large -scale RCTs using objective methods of sleep evaluation (PSG, Actigraphy).
   • Studying the effectiveness of combinations of various dietary supplements.
   • The study of the influence of dietary supplements on sleep in people with various diseases and conditions (depression, anxiety disorders, chronic pain).
   • Development of personalized approaches to improving sleep, taking into account individual characteristics.
   • The study of long -term safety and the effectiveness of dietary supplements for sleeping.

Section 4: Choosing and using dietary supplement to improve sleep

1. Factors that should be considered when choosing a dietary supplement:

   • The cause of sleep disturbances: stress, anxiety, a deficiency of nutrients, violation of circadian rhythms.
   • Individual features: age, gender, health status, medications taken.
   • The composition of the dietary supplement: active ingredients, dosage, excipients.
   • Bad Form: tablets, capsules, sprays, tea.
   • Manufacturer Bada: reputation, certification, quality control.
   • Consumer reviews: other people’s experience.
   • Bad price: price and quality ratio.

2. How to take dietary supplements for sleep:

   • Compliance with the recommended dosage.
   • Bad reception time: before bedtime or during the day.
   • Duration of dietary supplement: short -term or long course.
   • The combination of dietary supplement with other methods of improving sleep: sleep hygiene, kp-b.
   • Bad’s effectiveness monitoring: Assessment of sleep quality and well -being.
   • Consultation with a doctor: especially in the presence of chronic diseases and taking other drugs.

3. Risks and side effects:

   • Allergic reactions: skin rash, itching, swelling.
   • Gastrointestinal disorders: nausea, vomiting, diarrhea, constipation.
   • Headache, dizziness, drowsiness.
   • Interaction with other drugs: reducing or increasing the effect of drugs.
   • Cancellation syndrome: sleep deterioration after stopping dietary supplements.
   • Overdose: toxic effects.
   • Lack of quality control: the risk of harmful impurities in the dietary supplement.

4. Interaction of dietary supplements with drugs:

   • Antidepressants (SIOZS, IMAO): risk of serotonin syndrome while using tripophane and 5-HTP.
   • Anticoagulants (warfarin): the risk of bleeding while using valerian and other herbs.
   • Antihypertensive drugs: hypotension risk with simultaneous use with magnesium and some herbs.
   • Drugs for the treatment of diabetes: risk of hypoglycemia with simultaneous use with some herbs.
   • Sleeping drugs: increased sedative effect while using sedative properties with dietary supplements.

5. Bades to improve sleep in different groups of the population:

   • Children: Melatonin (under the supervision of a doctor), chamomile.
   • Teenagers: sleep hygiene, melatonin (under the supervision of a doctor), magnesium.
   • Pregnant and lactating women: a consultation with a doctor before taking any dietary supplements.
   • Elderly people: melatonin, magnesium, valerian (with caution).
   • People with chronic diseases: consulting a doctor before taking any dietary supplements.

6. Recommendations for the safe use of dietary supplements:

   • The purchase of dietary supplements only from reliable manufacturers and in trusted stores.
   • Careful reading of the label and compliance with the recommended dosage.
   • The beginning with a minimum dose and its gradual increase if necessary.
   • Monitoring of his well -being and the cessation of dietary supplement when side effects appear.
   • Consultation with a doctor before taking a dietary supplement, especially in the presence of chronic diseases and taking other drugs.
   • A message to the doctor about the admission of dietary supplements when planning operations and other medical procedures.

Section 5: Alternative and complex approaches

1. Integrative approach to improving sleep:

   • The combination of dietary supplements with other methods of improving sleep: sleep hygiene, KPT, physical activity, diet.
   • Personalized approach: taking into account individual characteristics and needs.
   • Stress management: meditation, yoga, breathing exercises.
   • Normalization of circadian rhythms: regular sleep and wakefulness, exposure to bright light in the morning, restriction of the use of electronic devices before bedtime.
   • Food optimization: a balanced diet rich in magnesium, tripophane and other nutrients necessary for sleeping.
   • Regular physical activity: moderate exercises during the day.

2. Technologies to improve sleep:

   • Sleep monitoring applications: Analysis of sleep quality, providing advice on improving sleep.
   • Devices for improving sleep: sleep masks, beryushi, white noise generators, a device for stimulation of the brain.
   • Lamps for light therapy: regulation of circadian rhythms.
   • «Smart» alarms: awakening in the optimal phase of sleep.

3. Power and diet to improve sleep:

   • Products containing a tripophane: turkey, nuts, seeds, bananas.
   • Products containing magnesium: green leafy vegetables, nuts, seeds, whole grain products.
   • Products containing melatonin: cherry, tomatoes, pepper.
   • Restriction of caffeine, alcohol and sugar before bedtime.
   • Regular nutrition and avoiding overeating before bedtime.

4. The role of psychotherapy and KPT:

   • Cognitive restructuring: a change in negative thoughts and beliefs about sleep.
   • Promising control: using the bed only for sleep and sex.
   • Sleep restriction: Reducing the time spent in bed until the actual time of sleep.
   • Paradoxical intention: an attempt to stay awake instead of trying to fall asleep.
   • Development of relaxation skills: progressive muscle relaxation, auto -training.

5. Meditation and awareness:

   • Reducing stress and anxiety: improving sleep.
   • Improving awareness: increasing attention to your sensations and needs.
   • Practice of meditation before bedtime: creating a relaxing environment.

6. Physical activity and sleep:

   • Regular moderate exercises: improving the quality of sleep.
   • Avoiding intense exercises before bedtime.
   • Walks in the fresh air: exposure to sunlight, regulation of circadian rhythms.

Section 6: Legal and ethical aspects

1. Regulation of dietary supplements in Russia and the world:

   • Bad status: difference from medicines.
   • Requirements for the production and sale of dietary supplements.
   • Quality and safety control of dietary supplements.
   • Responsibility of manufacturers and sellers of dietary supplements.
   • International standards and harmonization of legislation.

2. Marking and advertising of dietary supplements:

   • Requirements for dietary supplements: composition, dosage, method of application, contraindications, expiration date.
   • Restrictions in the advertising of dietary supplements: a ban on false and misleading information.
   • Responsibility for violating the requirements for labeling and advertising of dietary supplements.

3. Ethical issues of using dietary supplements:

   • Informed consent: providing consumers with complete and reliable information about dietary supplements.
   • Self -medication: risks and advantages.
   • Bades abuse: dependence and negative consequences for health.
   • Sale of dietary supplements minors: restrictions and prohibitions.

4. The role of doctors and pharmacists:

   • Consulting patients on the use of dietary supplements.
   • Providing information about the safety and efficiency of dietary supplements.
   • Identification of potential interactions of dietary supplements with drugs.
   • Assistance in choosing a suitable dietary supplement and developing an individual treatment plan.
   • Assessment of the effectiveness and safety of dietary supplements based on scientific data.

5. Consumer rights:

   • The right to receive complete and reliable information about the dietary supplement.
   • The right to safety and quality of dietary supplements.
   • The right to return goods of inadequate quality.
   • The right to protect their rights and legitimate interests.

Section 7: Prospects for the development of the market for sleeping

1. Dad market trends for sleeping:

   • The growth of demand for natural and plant products.
   • The development of personalized medicine and individual approaches to the treatment of sleep disorders.
   • Integration of technology into the sphere of sleep improvement: applications, devices, sensors.
   • Increased attention to the prevention of sleep disorders.
   • Expansion of the range of dietary supplements: new ingredients and combinations.

2. Innovation in the production of dietary supplements:

   • Nanotechnology: Improving bioavailability and effectiveness of dietary supplements.
   • Liposomal forms: protection of ingredients from destruction in the gastrointestinal tract.
   • Probiotics: effect on the intestinal microbia and improving sleep.
   • Biotechnologies: the production of ingredients using microorganisms.

3. Future research and development:

   • Studying the influence of microbioma on sleep.
   • Development of new dietary supplements based on natural compounds.
   • Personalized approaches to the treatment of sleep disorders taking into account genetic characteristics.
   • The use of artificial intelligence to analyze data about sleep and develop individual treatment plans.
   • Creating new technologies for monitoring and improving sleep.

4. The role of artificial intelligence in the development of dietary supplements:

   • Analysis of big data: identification of laws and factors affecting sleep.
   • Prediction of the effectiveness of dietary supplements: development of personalized treatment plans.
   • Optimization of dietary supplements: selection of optimal combinations of ingredients.
   • Automation of the process of development and testing of dietary supplements.

5. The influence of pandemia Covid-19 on the market for sleeping dietary supplements:

   • Anxiety and stress growth: increasing demand for dietary supplement to improve sleep.
   • Violation of sleep mode: displacement of circadian rhythms.
   • Increase in the use of electronic devices: negative impact on sleep.
   • An increase in interest in strengthening immunity: the use of dietary supplements to maintain health.

6. Social and cultural aspects:

   • Stygmatization of sleep disorders: influence on seeking help.
   • Distribution of information about sleep: Improving awareness and interest.
   • The influence of social networks and blogs on the choice of dietary supplements.
   • The role of culture and traditions in approaches to improving sleep.