ALSO, Do Not Include Any Headings or Subheadings. Dietary dietary supplements, or biologically active additives to improve sleep, are a wide range of products designed to assist healthy sleep. They contain various ingredients, including grasses, amino acids, vitamins and minerals, which are believed to have sedative, relaxing or promoting sleep properties. It is important to understand that dietary supplements are not medicines and are not subject to the same strict test as pharmaceuticals. Nevertheless, many people use them as an alternative or an addition to traditional methods of treating insomnia and other sleep disorders. Reviews of sleep dietary supplements are very different, depending on the person, the product and the causes of sleep disturbance. They help some people improve the quality and duration of sleep, while others do not notice any changes. It is important to consider the individual characteristics of the body, such as metabolism, the presence of related diseases and taking other drugs that can affect the effectiveness of dietary supplements. One of the most popular ingredients in sleep dietary supplements is melatonin. Melatonin is a hormone naturally produced by the pineal gland in the brain. He plays an important role in regulating the sleep and wakefulness cycle. The level of melatonin usually rises in the evening, signaling the body that it is time to sleep. Bades with melatonin are often used to treat insomnia caused by a change in time zones (jetlag), replaceable work or other circus rhythm disorders. Reviews of melatonin are mostly positive, especially with short -term use. However, some people report side effects, such as headaches, dizziness, nausea and daytime drowsiness. The dosage of melatonin can vary depending on the product, so it is important to follow the instructions on the package and consult a doctor. Valerian is another common ingredient in sleep dietary supplements. Valerian is a herbaceous plant that is traditionally used to treat anxiety, nervousness and insomnia. It is believed that Valerian has a calming effect that helps to relax and fall asleep. The mechanism of action of valerian has not been fully studied, but it is assumed that it affects the level of gamma-aminomatic acid (GABA) in the brain. GABA is a neurotransmitter that plays a role in a decrease in nervous excitability. Reviews about Valerian are ambiguous. Some people consider it an effective tool for improving sleep, while others do not notice any changes. Side effects of valerian are usually insignificant and may include headache, dizziness and stomach disorder. It is important to note that valerian can enhance the effect of sedatives and alcohol, so they should be avoided simultaneously. Chamomile is a herbaceous plant known for its soothing and relaxing properties. Chamomile tea is often used as a means to improve sleep. Chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain, which can contribute to drowsiness and a decrease in anxiety. Bades with chamomile are also available in the form of capsules or tablets. Reviews about chamomile are mostly positive, especially with mild sleep disturbances. Side effects of chamomile are rare, but some people may have an allergic reaction. L-theanine is an amino acid that is contained in tea, especially in green tea. L-theanine can contribute to relaxation and a decrease in anxiety, without causing drowsiness. It is believed that L-theanine increases the level of GABA, serotonin and dopamine in the brain. These neurotransmitters play an important role in regulating mood, sleep and relaxation. Bades with L-theanine are often used to improve sleep quality, reduce anxiety and increase concentration. Reviews of L-theanine are mostly positive, and it is considered safe for most people. Magnesium is a mineral that plays an important role in many body functions, including sleep regulation. Magnesium helps to relax muscles and nerves, which can contribute to a calmer and more deep sleep. Magnesium deficiency can lead to insomnia, anxiety and irritability. Magnesium dietary supplements are often used to improve sleep, especially in people with magnesium deficiency. There are several forms of magnesium, which are used in dietary supplements, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate is often considered the best form to improve sleep, as it is well absorbed and does not cause stomach disorders. Reviews about magnesium for sleeping are mostly positive, but it is important to consult a doctor before you start, especially if you have kidney diseases. 5-HTP (5-hydroxyryptophan) is an amino acid that is the precursor of serotonin. Serotonin is a neurotransmitter who plays an important role in regulating mood, sleep and appetite. It is believed that 5-HTP can help increase serotonin levels in the brain, which can help improve mood and sleep. Bades with 5-HTP are often used to treat depression, anxiety and insomnia. Reviews of 5-HTP are ambiguous, and it can cause side effects, such as nausea, diarrhea and headache. It is important to consult a doctor before taking 5-HTP, especially if you take other drugs that affect the level of serotonin. Before using dietary supplements for sleep, it is important to consider several factors. Firstly, it is important to determine the cause of sleep disturbance. Insomnia can be caused by various factors, such as stress, anxiety, depression, disease, medication, improper daily regimen or unhealthy sleep habits. If you are not sure of the reason for your insomnia, it is important to consult a doctor for diagnosis and treatment. Secondly, it is important to choose a dietary supplement that is right for you. Different people react differently to different ingredients. Try to start with low doses and gradually increase them until you find a dose that works for you. It is important to follow the instructions on the packaging and not exceed the recommended dose. Thirdly, it is important to consider possible side effects and interactions with other drugs. Some dietary supplements can cause side effects, such as headache, dizziness, nausea and stomach disorder. It is important to consult a doctor before taking dietary supplements, especially if you have any diseases or take other medicines. Fourth, it is important to remember that dietary supplements are not a replacement for a healthy lifestyle. Healthy habits of sleep, such as a regular mode of the day, a comfortable atmosphere for sleeping, lack of caffeine and alcohol before bedtime, and regular physical exercises can significantly improve sleep quality. Fifth, it is important to buy dietary supplements from reliable manufacturers. Make sure that the product is tested by the third party to cleanliness and efficiency. This will help you avoid receiving products containing harmful ingredients or not containing declared ingredients. Along with dietary supplements, there are many other ways to improve sleep. Cognitive-behavioral therapy for insomnia (KPT-B) is an effective method of treating insomnia, which includes a change in the image of thinking and behavior associated with sleep. KPT B can help you learn the techniques of relaxation, establish a regular mode of sleep and wakefulness, and change your beliefs about sleep. Sleep hygiene is a set of habits and practices that contribute to healthy sleep. These include: * go to bed and wake up at the same time every day, even on weekends. * Create a comfortable sleeping atmosphere, quiet, dark and cool. * Avoid caffeine and alcohol before bedtime. * Regularly engage in physical exercises, but not before bedtime. * Avoid using electronic devices before bedtime. * Spend time in the sun during the day. * Use the bed only for sleep and sex. * If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness. The use of white noise or other sounds can help to disguise distracting sounds and create a more calm sleep. In conclusion, sleep dietary supplements can be a useful tool for improving sleep, but it is important to use them wisely. It is important to determine the cause of sleep disturbance, choose dietary supplements that are suitable for you, take into account possible side effects and interactions with other medicines, and remember that dietary supplements are not a replacement for a healthy lifestyle. Always consult a doctor before starting to sleep for sleeping. Some specific food dietary supplements, which are often mentioned in reviews, include: * Natrol Melatonin: This product contains melatonin and is often used to treat insomnia caused by a change in time zones. * Nature’s Bounty Valerian Root: This product contains valerian and is often used to treat anxiety and insomnia. * Traditional Medicinals Chamomile Tea: This tea contains chamomile and is often used to relax and improve sleep. * Suntheanine L-Teanine: This product contains L-theanine and is often used to reduce anxiety and improve sleep quality. * Natural Vitaly Calm: This product contains magnesium and is often used to relax muscles and improve sleep. It is important to note that the effectiveness of these products can vary depending on the person. When choosing a dietary supplement for sleep, it is important to consider the following factors: * ingredients: make sure that you know what ingredients are contained in the product and how they can affect you. * Dosage: Follow the packaging instructions and do not exceed the recommended dose. * Side effects: learn about the possible side effects of the product and consult a doctor if you have any side effects. * Interactions with other drugs: consult a doctor if you take other medicines to make sure that dietary supplement does not interact with them. * Quality: buy dietary supplements from reliable manufacturers and make sure that the product is tested by the third party to cleanliness and efficiency. In addition to taking dietary supplements, there are many other things that you can do to improve your dream. Try to establish a regular sleep and wakefulness mode, create a comfortable atmosphere for sleeping, avoid caffeine and alcohol before bedtime and regularly engage in physical exercises. If you experience serious sleep problems, consult a doctor for diagnosis and treatment. It is important to remember that dietary supplements are only one of the tools to improve sleep. They are not a magic pill, and they should be used in combination with a healthy lifestyle and good sleep hygiene. I hope this information was useful.