Effective dietary supplements for deep sleep

Effective dietary supplements for deep sleep: a full guide for choice, mechanisms of action and scientific data

I. Understanding a deep sleep and its meaning

A deep dream, also known as a slow wave sleep (SWS) or stage N3 (previously stages 3 and 4) of non-literate eye movement (NREM), is the most restorative phase of sleep. During a deep sleep, the brain produces slow, highly amplitude delta waves. This phase is critical for various physiological processes, including:

1. Physical recovery: Deep sleep promotes the restoration of muscles, tissues and bones. At this time, the growth hormone (HGH) necessary for growth and recovery takes place.

2. Strengthening the immune system: The immune system is activated during deep sleep, increasing the production of cytokines that help fight infections and inflammation.

3. Memory consolidation: At least a fast sleep phase (REM) is more associated with the consolidation of procedural and emotional memory, a deep dream plays a key role in the consolidation of declarative memory (facts and events). Information is transferred from hippocampus (short -term memory) to neocortex (long -term memory).

4. Energy recovery: Deep sleep allows the brain and body to reduce energy consumption and restore glucose reserves necessary for normal functioning during the day.

5. Appetite regulation: Violation of deep sleep can lead to an imbalance of hormones that regulate appetite, such as ghrelin and leptin, which can help increase weight and metabolic problems.

6. Cleaning of the brain: During deep sleep, a glymphatic system is activated, which removes metabolic waste from the brain, preventing the accumulation of toxic substances associated with neurodegenerative diseases.

The lack of deep sleep can lead to various negative consequences, including:

• Daytime drowsiness and fatigue.
• Reducing cognitive functions, such as concentration, memory and attention.
• Increased risk of developing cardiovascular diseases.
• Weakening of the immune system.
• Increased risk of depression and anxiety disorders.
• Violation of metabolism and weight gain.
• Increased risk of injuries and accidents.

II. Factors affecting deep sleep

Many factors can affect the quality and duration of deep sleep, including:

1. Age: With age, the amount of deep sleep, as a rule, decreases. This is due to changes in the structure of the brain and hormonal background.

2. Stress: Chronic stress can increase the level of cortisol, stress hormone, which can disrupt sleep, especially deep sleep.

3. Life: The improper sleep and wakefulness regime, the use of alcohol or caffeine before bedtime, lack of physical activity and unhealthy nutrition can negatively affect deep sleep.

4. Diseases: Some diseases, such as sleep apnea, restless legs syndrome, chronic pain and neurological disorders, can disturb sleep and reduce the amount of deep sleep.

5. Medicines: Some drugs, such as antidepressants, beta-blockers and corticosteroids, can affect sleep, including deep sleep.

6. Environment: Noise, light and temperature in the bedroom can affect the quality of sleep.

7. Nutrition: The lack of certain nutrients, such as magnesium, calcium and vitamin D, can negatively affect sleep.

III. Bades to improve deep sleep: review and action mechanisms

There are many dietary supplements that can help improve a deep sleep. It is important to understand the mechanisms of their action and choose products based on scientific data and individual needs. Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take other medicines.

1. Melatonin:

   • The mechanism of action: Melatonin is a hormone produced by the pineal gland in response to the darkness. It regulates circus rhythms (biological clock) and contributes to the onset of sleep. Melatonin also has antioxidant properties.
   • Influence on a deep dream: Melatonin mainly helps to fall asleep faster and improve the overall quality of sleep, indirectly affecting deep sleep by stabilizing the Son-Bodming cycle. It can be especially useful when changing time zones (jetlag) or with sleep disturbances associated with violation of circadian rhythms.
   • Dosage: The dosage from 0.3 mg to 5 mg for 30-60 minutes before bedtime is usually used. You should start with a minimum dose and gradually increase if necessary.
   • Side effects: Rarely, but headaches, dizziness, nausea and drowsiness can occur in the morning.

2. Magnesium:

   • The mechanism of action: Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body. It plays a role in the regulation of the nervous system, muscle function and blood sugar. Magnesium helps to relax muscles and nerves, reducing anxiety and contributing to a calmer sleep.
   • Influence on a deep dream: Magnesium can improve the quality and duration of deep sleep by reducing the level of cortisol (stress hormone) and increasing the level of melatonin.
   • Dosage: It is usually recommended to take from 200 mg to 400 mg of magnesium before bedtime. It is better to choose lentoric forms of magnesium, such as glycinate, tronate or malate, since they are better absorbed.
   • Side effects: With high doses, it can cause diarrhea.

3. L-theanine:

   • The mechanism of action: L-theanine is an amino acid contained in tea leaves. It has a relaxing and calming effect, without causing drowsiness. L-theanine increases the level of alpha waves in the brain associated with the state of relaxation and concentration.
   • Influence on a deep dream: L-theanine can improve the quality of sleep by reducing anxiety and stress, which indirectly helps to increase the duration of deep sleep.
   • Dosage: The dosage from 100 mg to 200 mg for 30-60 minutes before bedtime is usually used.
   • Side effects: Usually well tolerated. Headaches or stomach disorder can rarely occur.

4. Valerian:

   • The mechanism of action: Valerian is a medicinal plant that is traditionally used to improve sleep and reduce anxiety. The mechanism of action of valerian has not been fully studied, but it is assumed that it interacts with the GABA (gamma-aminomatic acid), a neurotransmitter that plays a role in the regulation of the nervous system and sleep. Valerian can increase the level of GABA in the brain, contributing to relaxation and sleep.
   • Influence on a deep dream: Valerian can improve sleep quality, reduce falling asleep and increase the duration of deep sleep, especially in people with mild sleep disturbances.
   • Dosage: Usually, a dosage from 400 mg to 900 mg of valerian extract is used 30-60 minutes before bedtime.
   • Side effects: Headaches, dizziness or disorder of the stomach can rarely occur. Valerian can interact with some drugs, so before use it is necessary to consult a doctor.

5. Chamomile:

   • The mechanism of action: Chamomile is a medicinal plant that has soothing and anti -inflammatory properties. It contains an apigenin, an antioxidant that can be associated with the receptors of the GABA in the brain, contributing to relaxation and sleep.
   • Influence on a deep dream: Chamomile can improve sleep quality and reduce the time of falling asleep, which can indirectly help increase the duration of deep sleep.
   • Dosage: You can use tea (1-2 cups 30-60 minutes before bedtime) or in the form of an extract (200-400 mg) before bedtime.
   • Side effects: Allergic reactions can rarely occur.

6. Triptophan and 5-HTP:

   • The mechanism of action: Triptofan is an amino acid that is the predecessor of serotonin and melatonin. Serotonin plays a role in the regulation of mood, appetite and sleep. 5-HTP (5-hydroxyryptophan) is an intermediate product in the process of turning a tripophane into serotonin.
   • Influence on a deep dream: Triptofan and 5-HTP can improve sleep quality and increase the level of serotonin and melatonin, which can indirectly help increase the duration of deep sleep.
   • Dosage: Usually, a tripophane dosage is used from 500 mg to 1000 mg or 5-HTP from 50 mg to 100 mg before bedtime. Take on an empty stomach for better absorption.
   • Side effects: Nausea, vomiting, diarrhea and drowsiness may occur. It is not recommended to take a tryptophan or 5-HTP along with antidepressants without consulting a doctor.

7. Gamk (gamma-aminobral acid):

   • The mechanism of action: GABA is the main brake neurotransmitter in the brain. It reduces the activity of nerve cells, contributing to relaxation, reducing anxiety and sleep.
   • Influence on a deep dream: Reception of the GABA as a Bad should theoretically contribute to improving sleep and increase the duration of deep sleep. However, the effectiveness of taking the GABA is orally controversial, since it poorly penetrates through the hematoencephalic barrier (GEB).
   • Dosage: The dosage from 500 mg to 3000 mg is usually used before bedtime.
   • Side effects: Rarely drowsiness, nausea and dizziness can occur.

8. Glycine:

   • The mechanism of action: Glycine is an amino acid, which is also a brake neurotransmitter. It improves sleep quality and promotes relaxation.
   • Influence on a deep dream: Glycine can improve sleep quality and increase the duration of deep sleep by reducing body temperature and improving the regulation of circadian rhythms.
   • Dosage: The dosage from 3 g to 5 g is usually used before bedtime.
   • Side effects: Usually well tolerated.

9. L-Ornitin:

   • The mechanism of action: L-Ornitin is an amino acid that is involved in the urea cycle and helps to remove ammonia from the body. Some studies show that L-Ornitin can reduce the level of cortisol (stress hormone) and improve sleep quality.
   • Influence on a deep dream: A decrease in stress can indirectly help increase the duration of deep sleep.
   • Dosage: The dosage from 400 mg to 600 mg is usually used before bedtime.
   • Side effects: Usually well tolerated.

10. Plant adaptogens (Ashvaganda, Rhodiola pink, ginseng):

    • The mechanism of action: Adaptogens are substances that help the body adapt to stress and improve its resistance to various adverse factors.
    • Influence on a deep dream: Adaptogens can improve sleep quality by reducing stress and anxiety, which indirectly helps to increase the duration of deep sleep. Ashvaganda, in particular, showed promising results in improving sleep.
    • Dosage: The dosage depends on the specific adaptogen and the manufacturer. Follow the instructions on the packaging.
    • Side effects: Side effects vary depending on adaptogens. Before use, you need to consult a doctor.

IV. Scientific data and research

The effectiveness of dietary supplements to improve deep sleep is confirmed by various scientific research, although it should be noted that the results can vary depending on the individual characteristics and research methodology.

• Melatonin: Numerous studies confirm the effectiveness of melatonin in reducing the time of falling asleep and improving the overall quality of sleep, especially with violations of circadian rhythms. Met-analyzes show that melatonin can slightly increase the total duration of sleep.

• Magnesium: Studies show that magnesium can improve the quality of sleep in people with a deficiency of magnesium or in the elderly. Some studies also show that magnesium can improve symptoms of restless legs syndrome, which often disrupts sleep.

• L-theanine: Studies show that L-theanine can improve sleep quality, reduce anxiety and improve cognitive functions.

• Valerian: Some meta-analyzes show that valerian can improve the quality of sleep, but the research results remain contradictory. Some studies show that valerian can only be effective in people with mild sleep disturbances.

• Chamomile: Some studies show that chamomile can improve sleep quality and reduce symptoms of anxiety.

• Triptophan and 5-HTP: Studies show that Triptophan and 5-HTP can improve the quality of sleep, but additional studies are needed to confirm their effectiveness and safety.

• GABA: Studies on the effectiveness of oral administration of the GABA are limited due to low permeability through the GEB.

• Glycine: Studies show that glycine can improve sleep quality and reduce fatigue.

• Ashwaganda: Recent studies demonstrate that Ashvaganda can significantly improve sleep quality, reduce stress levels and improve overall well -being.

V. How to choose the right dietary supplement to improve deep sleep

The choice of dietary supplements to improve deep sleep should be based on individual needs, the causes of sleep violations and scientific data.

1. Determine the causes of sleep disturbance: It is important to understand what exactly prevents you from sleeping. Stress, anxiety, improper sleep mode, nutrient deficiency or other factors?

2. Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take other medicines.

3. Choose quality products: Get dietary supplements from well -known and reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates (for example, GMP).

4. Start with a low dose: Start with a minimum recommended dose and gradually increase it if necessary.

5. Be patient: Do not expect instant results. Some dietary supplements need several weeks to show their effect.

6. Observe sleep hygiene: Bades are not a magic tablet. To improve sleep, it is necessary to observe sleep hygiene, including regular sleep and wakefulness, the creation of a comfortable situation in the bedroom, restriction of caffeine and alcohol before bedtime, and regular physical activity.

7. Keep a dream diary: Write down the time of falling asleep, awakening time, sleep quality and any other factors that can affect sleep. This will help you evaluate the effectiveness of dietary supplements and adjust the dosage or choose another product.

VI. Other methods of improving deep sleep

In addition to taking dietary supplements, there are other methods that can help improve a deep sleep:

1. Sleep hygiene:

   • Observe the regular mode of sleep and wakefulness.
   • Create a comfortable atmosphere in the bedroom: it is dark, quiet and cool.
   • Use a convenient mattress, pillow and bedding.
   • Avoid the use of caffeine and alcohol before bedtime.
   • Limit the use of electronic devices before bedtime (phones, tablets, computers).
   • Take a warm bath or shower before bedtime.
   • Do relaxing practices before bedtime (meditation, yoga, reading).

2. State therapy: The use of special lamps imitating sunlight can help adjust circus rhythms and improve sleep.

3. Cognitive-behavioral therapy for insomnia (KPT): KPT B is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.

4. Physical activity: Regular physical activity, especially in the morning, can improve sleep quality.

5. Proper nutrition: A balanced diet with a sufficient amount of nutrients, such as magnesium, calcium and vitamin D, can help improve sleep. Avoid heavy food and overeating before bedtime.

VII. Cautions and possible side effects

Despite the fact that most dietary supplements are considered safe to improve sleep, it is important to consider possible side effects and warnings:

• Interaction with drugs: Some dietary supplements can interact with medicines. Be sure to consult a doctor before taking dietary supplements if you take any medicine.

• Pregnancy and breastfeeding: Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding. Consult a doctor before taking dietary supplements if you are pregnant or breastfeeding.

• Allergic reactions: Some people may have allergic reactions to certain dietary supplements.

• Individual intolerance: Each person may have individual intolerance to certain dietary supplements.

• Side effects: Some dietary supplements can cause side effects, such as headaches, dizziness, nausea, vomiting, diarrhea and drowsiness.

VIII. Final recommendations

Improving deep sleep is a comprehensive process that requires an individual approach. Bades can be a useful addition to a healthy lifestyle and sleep hygiene. It is important to remember that dietary supplements are not a replacement for full treatment with serious sleep disorders. If you experience constant problems with sleep, consult a doctor to diagnose and prescribe the appropriate treatment. Combining the use of dietary supplements in compliance with sleep hygiene, stress and a healthy lifestyle, you can significantly improve the quality of your sleep and overall well -being.

IX. Table: Comparison of dietary supplements for deep sleep

Bad	The mechanism of action	Impact on deep sleep	Dosage (ordinary)	Side effects (possible)	Cautions
Melatonin	Regulates circus rhythms, promotes sleep.	It improves falling asleep, the overall quality of sleep (indirectly affects deep sleep by stabilizing the Son-Bodming cycle).	0.3 — 5 mg	Headaches, dizziness, nausea, drowsiness in the morning.	With caution in autoimmune diseases. It can interact with some drugs.
Magnesium	Relaxes muscles and nerves, reduces anxiety, regulates the nervous system and blood sugar.	Improves the quality and duration of deep sleep (reduces the level of cortisol, increases the level of melatonin).	200 — 400 mg	Diarrhea (at high doses).	Consult a doctor with kidney diseases.
L-theanine	Increases the level of alpha waves in the brain associated with relaxation and concentration.	Improves sleep quality (reduces anxiety and stress, which indirectly helps to increase the duration of deep sleep).	100 — 200 mg	Rarely: headaches, stomach disorder.	Usually well tolerated.
Valerian	It interacts with the GABA, increasing its level in the brain, promotes relaxation and sleep.	Improves sleep quality, reduces the time of falling asleep, increases the duration of deep sleep (especially with mild sleep disturbances).	400 — 900 mg	Rarely: headaches, dizziness, stomach disorder.	It can interact with some drugs.
Chamomile	Contains an apigenin, an antioxidant that can contact the GABA receptors in the brain, contributing to relaxation and sleep.	Improves sleep quality and reduces falling asleep (indirectly helps to increase the duration of deep sleep).	200 — 400 mg (extremly)	Rarely: allergic reactions.	With caution in allergies to plants of the family are complex.
Triptophan/5-HTP	The predecessors of serotonin and melatonin, regulate mood, appetite and sleep.	Improve sleep quality, increase the level of serotonin and melatonin (indirectly contribute to an increase in the duration of deep sleep).	Triptophan: 500-1000 mg / 5-HTP: 50-100 mg	Nausea, vomiting, diarrhea, drowsiness.	It is not recommended to take with antidepressants without consulting a doctor. Take on an empty stomach.
GABA	The main brake neurotransmitter in the brain reduces the activity of nerve cells, promotes relaxation, reduction of anxiety and sleep.	Theoretically, it should improve sleep and increase the duration of deep sleep (the effectiveness of the reception is orally controversial due to low permeability through the GEB).	500 — 3000 mg	Rarely: drowsiness, nausea, dizziness.	The effectiveness of the reception is orally controversial.
Glycine	Brake neurotransmitter, improves sleep quality and promotes relaxation.	Improves sleep quality, increases the duration of deep sleep (reduces body temperature, improves the regulation of circadian rhythms).	3 — 5 g	Usually well tolerated.
L-Ornitin	Participates in the urea cycle, helps to remove ammonia from the body, and can reduce the level of cortisol.	Reducing the level of stress (indirectly helps to increase the duration of deep sleep).	400 — 600 mg	Usually well tolerated.
Ashwaganda	Adaptogen helps the body adapt to stress and improve its resistance to various adverse factors.	Improves sleep quality, reduces stress and anxiety (indirectly helps to increase the duration of deep sleep).	Depends on the product.	Rarely: stomach disorder, drowsiness.	With caution in autoimmune diseases, thyroid diseases. It can interact with some drugs.

Note: This table is intended only for information purposes and does not replace the consultation with the doctor. Dosages and side effects can vary depending on individual characteristics and product. Before taking any dietary supplements, you need to consult a doctor.