How to choose a dietary supplement for sleeping: expert advice
1. Understanding the problem: Why are you sleeping badly?
Before running to the pharmacy for a miraculous dietary supplement to sleep, it is critical to understand the root cause of your insomnia. Insomnia is a symptom, and not the disease in itself, and attempts to stop it without eliminating the factors underlying it often lead to short -term relief and further deterioration of the situation.
The first step is to keep a sleep diary. For a week or two, write down:
- Drill time: How much do you go to bed and how long you need to fall asleep.
- Duration of sleep: How many hours do you sleep per night.
- The number and duration of awakening: How often you wake up at night and how long you need to fall asleep again.
- Awakening time: How much do you wake up in the morning and how you feel (vigorous, tired, broken).
- Habits before going to bed: What do you do before you go to bed (for example, watch TV, read, play sports, work on a computer).
- Diet and drinks: What you eat and drink during the day, especially in the evening (coffee, alcohol, heavy food).
- Stress level: Evaluate your stress level during the day.
- Taken medicines and dietary supplements: List all the medicines and dietary supplements that you take.
Analysis of the sleep diary will help identify the patterns and possible causes of your insomnia. Possible reasons can be as follows:
- Stress and anxiety: Chronic stress, anxiety disorders, post -traumatic stress disorder (PTSD) and other mental problems are one of the most common causes of insomnia. Restless thoughts, fears and experiences do not allow the brain to relax and prepare for sleep.
- Incorrect sleep hygiene: Under the hygiene of sleep means a set of habits and practices that contribute to healthy sleep. Violation of sleep hygiene can lead to insomnia. Examples of poor sleep hygiene: an irregular sleep schedule, the use of electronic devices before bedtime, the use of caffeine or alcohol before bedtime, an uncomfortable bedroom (too hot, cold, noisy, light).
- Medical conditions: Many medical conditions can cause insomnia, for example:
- Chronic pain: Back pain, arthritis, fibromyalgia and other chronic pain states can interfere with sleep.
- Respiratory diseases: Astma, chronic obstructive lung disease (COPD) and apnea in a dream can cause respiratory disorders during sleep, leading to awakening.
- Cardiovascular diseases: Cardiac failure, arrhythmia and other cardiovascular diseases can cause night shortness of breath and rapid heartbeat that violate sleep.
- Gastrointestinal disorders: Gastroesophageal reflux disease (GERB), irritable bowel syndrome (SPR) and other gastrointestinal disorders can cause heartburn, bloating and other unpleasant symptoms that interfere with sleep.
- Endocrine disorders: Hyperthyroidism, hypothyroidism, diabetes and other endocrine disorders can disrupt the hormonal balance that affects sleep.
- Neurological disorders: Parkinson’s disease, Alzheimer’s disease, multiple sclerosis and other neurological disorders can cause insomnia.
- Medication: Some drugs can cause insomnia as a side effect, for example:
- Antidepressants: Some antidepressants (especially Siohs) can cause insomnia.
- Stimulants: Medicines containing stimulants (for example, drugs for ADHD) can cause insomnia.
- Corticosteroids: Corticosteroids can cause insomnia.
- Beta blockers: Beta blockers can cause insomnia.
- Diuretics: Diuretics can cause night trips to the toilet that violate sleep.
- Changing time zones syndrome (Jetlag): Flights through several time zones can break circadian rhythms and cause insomnia.
- Shift work: Work in a night shift or work with an unstable schedule can disrupt circus rhythms and cause insomnia.
- Age changes: With age, the structure of sleep changes. It becomes more difficult to fall asleep, the dream becomes more superficial and intermittent.
If you suspect that the cause of your insomnia is a medical condition or medication, be sure to consult a doctor for diagnosis and treatment.
2. The importance of consulting a doctor.
Before starting to take any dietary supplements for sleeping, it is strongly recommended to consult a doctor. This is especially important if:
- You are pregnant or breastfeeding.
- You have any chronic diseases.
- You take any medicine.
- You are planning an operation.
- You are already taking other dietary supplements.
The doctor can evaluate your general health, determine the cause of your insomnia and choose the most suitable and safe dietary supplement for you. He can also warn about possible interactions with the drugs you take or of contraindications associated with your medical conditions. Self -medication can be dangerous and lead to undesirable consequences.
3. Study of ingredients: key components of dietary supplements for sleeping.
Dietary dietary supplements contain various ingredients, each of which has its own mechanism of action and effectiveness. It is important to know what ingredients are part of the dietary supplement to understand how it will affect your dream.
Here are some of the most common ingredients in sleep dietary supplements:
- Melatonin: Melatonin is a hormone that is naturally produced in the body and regulates the sleeping cycle. The intake of melatonin as a dietary supplement can help reduce the time of falling asleep and improve the quality of sleep, especially with jetlag or interchangeable work. The dosage of melatonin varies, but it is usually recommended to start with 0.5-3 mg before bedtime.
- Valerian: Valerian is a herbaceous plant that is used as a sedative for centuries. It is believed that valerian promotes relaxation and improves sleep quality. The dosage of valerian is usually 400-900 mg before bedtime.
- Chamomile: Chamomile is a herbaceous plant that has soothing and relaxing properties. Chamomile is often used in the form of tea to improve sleep. Bades with chamomile are also available.
- L-theanine: L-theanine is an amino acid that is contained in green tea. L-theanine has soothing and relaxing properties, without causing drowsiness. It can help reduce the alarm and improve sleep quality. The dosage of L-theanine is usually 100-200 mg before bedtime.
- Magnesium: Magnesium is a mineral that plays an important role in many body functions, including sleep regulation. Magnesium deficiency can lead to insomnia. Reception of magnesium as a dietary supplement can help improve sleep quality. It is recommended to choose the forms of magnesium, such as magnesium glycinate or magnesium tronate, which are better absorbed by the body.
- 5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid that is the predecessor of serotonin, a neurotransmitter who plays an important role in the regulation of mood and sleep. Reception of 5-HTP can help improve mood, reduce anxiety and improve sleep quality.
- Gama (gamma-aminomatic acid): A dime is a neurotransmitter that has soothing and relaxing properties. The cable helps reduce brain activity and promotes falling asleep.
- Passiflora: Passiflora is a herbaceous plant that is used to reduce anxiety and improve sleep.
- Lemon balm (lemon balm): Lemon balm is a herbaceous plant that has soothing and relaxing properties. Lemon balm is often used in combination with other herbs to improve sleep.
- Triptofan: Triptofan is an amino acid that is the predecessor of serotonin and melatonin. Triptophanes are contained in various foods, such as turkey, nuts and seeds. Triptophane reception as a dietary supplement can help improve sleep.
4. Forms of the release of dietary supplements: tablets, capsules, liquids, sprays, teas.
Dietary dietary supplements are available in various forms of release, each of which has its own advantages and disadvantages.
- Tablets and capsules: Tablets and capsules are the most common forms of dietary supplement production. They are convenient to use and dosage. However, tablets can dissolve longer and absorb than capsules.
- Liquids: Liquid dietary supplements are more quickly absorbed by the body than tablets and capsules. They can also be more convenient for people who are difficult to swallow pills.
- Sprays: Sprays allow you to quickly deliver active ingredients to the body through the mucous membrane of the mouth. They are convenient to use and dosage.
- Chaent: Herbal teas with soothing herbs, such as chamomile, valerian and lemon balm, are a traditional way to improve sleep. They have a mild soothing effect and can be a pleasant way to relax before bedtime.
The choice of release form depends on your personal preferences and needs.
5. Dosage: how to take dietary supplements for sleep.
It is important to strictly observe the recommended dosage of dietary supplements for sleeping. Exceeding the dosage can lead to undesirable side effects. Start with a minimum recommended dose and gradually increase it if necessary, following the reaction of the body.
Always read the instructions for use before using dietary supplements. If you have any questions or doubts, consult a doctor or pharmacist.
6. Possible side effects and interactions.
Like any other drugs, sleep dietary supplements can cause side effects. The most common side effects include:
- Drowsiness during the day: Some dietary supplements, especially those that contain melatonin or valerian, can cause drowsiness during the day.
- Dizziness: Dizziness can be a side effect of some dietary supplements.
- Nausea: Nausea can be a side effect of some dietary supplements.
- Headache: A headache can be a side effect of some dietary supplements.
- Indigestion: The stomach disorder can be a side effect of some dietary supplements.
Sleep dietary supplements can also interact with other medicines that you take. For example, melatonin can enhance the effect of anticoagulants (diluting blood). It is important to inform your doctor about all the medicines and dietary supplements that you take to avoid unwanted interactions.
7. Choosing a manufacturer: quality and reliability.
Choose dietary supplements for sleep from famous and respected manufacturers. Look for products that have undergone independent testing and certification. This guarantees that the product contains the ingredients indicated on the label, and that it does not contain harmful impurities.
Pay attention to the following factors when choosing a manufacturer:
- Reputation: Study reviews about the manufacturer on the Internet. Find out what other consumers say about their products.
- Certification: Look for products certified by independent organizations such as NSF International, USP or Consumerlab.com.
- Transparency: The manufacturer must be transparent in relation to its ingredients, production processes and test results.
8. Price policy: Reason of price and quality.
Not always the most expensive dietary supplement is the most effective. Compare the prices and ingredients of various products to find the optimal price ratio.
Pay attention to the number of servings in the package and the cost of one portion. This will help you determine which product is the most profitable.
9. Alternative methods of improving sleep: not only dietary supplements.
Remember that sleep dietary supplements are not a panacea. They can help improve sleep, but they will not solve the problem of insomnia if they are not combined with other methods of improving sleep.
Here are some alternative methods of improving sleep:
- Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing atmosphere before going to bed: Take a warm bath, read the book, listen to calm music.
- Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Play sports regularly: Regular physical exercises can improve sleep, but avoid training just before bedtime.
- Limit the time spent in front of the screens: Blue light emitted by the screens of electronic devices can suppress the production of melatonin.
- Use relaxation techniques: Meditation, yoga and breathing exercises can help reduce stress and improve sleep.
- Cognitive-behavioral therapy for insomnia (KPT): KPT B is a type of therapy that helps people with insomnia change their thoughts and behavior associated with sleep. KPT B is an effective method of treating chronic insomnia.
10. Signs that it is time to contact a specialist.
If sleep dietary supplements and other methods of improving sleep do not help you cope with insomnia, it’s time to contact a specialist. A instant doctor or a psychotherapist can help you determine the cause of your insomnia and develop an individual treatment plan.
Contact a specialist if:
- Your insomnia lasts more than 3 months.
- Insomnia significantly affects your daytime activity.
- You feel very anxiety or depression.
- You have any other medical conditions that can cause insomnia.
An appeal to a specialist will help you get the necessary help and improve the quality of your life.