Dad for sleeping with stress and anxiety: review, composition, efficiency and safety
1. Understanding the connection between stress, anxiety and sleep disturbance
Stress and anxiety are an integral part of modern life. Short -term stressful situations can be even useful, mobilizing the body and increasing its performance. However, chronic stress and anxiety have a destructive effect on physical and mental health, including seriously violate sleep.
The connection between stress/anxiety and sleep is bilateral. The lack of sleep worsens the body’s ability to cope with stress, and stress and anxiety, in turn, prevent falling asleep, cause frequent awakening at night and make sleep superficial and non -contrasting. This vicious circle can lead to the development of chronic insomnia and a deterioration in general quality of life.
1.1 Physiological mechanisms:
When the body is subjected to stress, a hypothalamic-pituitary-adrenal (GGN) axis is activated. This leads to the release of cortisol, stress hormone. An increased level of cortisol can suppress the production of melatonin, a hormone that regulates the sleep-bonding cycle. In addition, stress activates the sympathetic nervous system, causing an increase in the frequency of heart contractions, increasing blood pressure and muscle tension, which also makes it difficult to fall asleep and maintaining sleep.
Anxiety, in turn, is characterized by a constant feeling of anxiety and fear. This condition supports the brain in a state of increased readiness, which interferes with relaxation and falling asleep. People suffering from anxious disorders often observe obsessive thoughts and anxiety that do not allow them to fall asleep.
1.2 Neurotransmitters and sleep:
Violation of the balance of neurotransmitters, such as serotonin, GABA (gamma-aminomatic acid) and dopamine, also plays an important role in the development of sleep disturbances in stress and anxiety. Serotonin, among other things, is the predecessor of melatonin and is involved in the regulation of mood and sleep. GABA is the main brake neurotransmitter in the brain that promotes relaxation and falling asleep. Dopamine, associated with a sense of pleasure and motivation, can have both stimulating and inhibitory effect on sleep, depending on the context.
Stress and anxiety can violate the balance of these neurotransmitters, which leads to insomnia and other problems with sleep.
2. Overview of dietary supplements for sleeping and anxiety
Biologically active additives (dietary supplements) can be a useful addition to stress management, anxiety and sleep disorders. It is important to understand that dietary supplements are not a replacement for the full treatment and consultation with a doctor, especially if there are serious problems with sleep or mental health. However, in combination with a healthy lifestyle, proper nutrition and relaxation techniques, certain dietary supplements can provide support in improving the quality of sleep and reducing stress and anxiety.
2.1 Classification of dietary supplements for sleeping:
Dad for sleep can be classified according to their main mechanism of action:
- Bades containing melatonin: Melatonin is a hormone regulating the sleeping cycle. Melatonin additives can help reduce falling asleep and improve the quality of sleep, especially when changing time zones (jetlag) or with circus rhythm disturbances.
- Dietary supplements affecting the GABA: GABA is a brake neurotransmitter that promotes relaxation and falling asleep. Some dietary supplements, such as L-dean, valerian and chamomile, can influence the GABA -ergic system, enhancing the inhibitory processes in the brain.
- Bades that reduce the level of cortisol: Some herbs and additives, such as Ashvaganda, Rodiula Pink and Magnesium, can help reduce the level of cortisol, stress hormone, thereby contributing to relaxation and improvement of sleep.
- Bades containing serotonin and his predecessors: Triptofan and 5-hydroxyrypthophanes (5-HTP) are the predecessors of serotonin, neurotransmitter, which plays an important role in the regulation of mood and sleep. Additions containing these substances can help improve mood and sleep, especially with serotonin deficiency.
- Mineral dietary supplements: Magnesium and zinc play an important role in the regulation of the nervous system and sleep. The deficiency of these minerals can lead to insomnia and anxiety.
- Combined dietary supplements: Many dietary supplements contain a combination of various ingredients aimed at a comprehensive improvement in sleep and a decrease in stress and anxiety.
3. A detailed review of the most popular dietary supplements for sleeping and anxiety
3.1 Melatonin
- The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It regulates the circadian rhythm, the natural cycle of sleep-blessing the body. The level of melatonin rises in the evening, preparing the body for sleep, and decreases in the morning, contributing to awakening.
- Efficiency: Malatonin additives can be effective for reducing the time of falling asleep, improving the quality of sleep and alleviating the symptoms of jetlag. Studies have shown that melatonin can be useful for people working in shifts, and for the elderly who have reduced the natural production of melatonin.
- Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. The dose can be gradually increased to 3-5 mg, if necessary. It is important to follow the doctor’s recommendations or instructions on the package.
- Safety: Melatonin is considered relatively safe for short -term use. However, side effects are possible, such as drowsiness, headache, dizziness and nausea. Long -term use of melatonin can affect the natural production of the hormone by the body. It is contraindicated during pregnancy and breastfeeding, autoimmune diseases and simultaneous intake of immunosuppressants.
3.2 L-theanine
- The mechanism of action: L-theanine is an amino acid contained in tea (especially in green tea). It contributes to relaxation without causing drowsiness. L-theanine increases the level of GABA, dopamine and serotonin in the brain, exerting a calming and anti-stress effect.
- Efficiency: L-theanine can help reduce anxiety, improve attention concentration and promote relaxation. Studies have shown that L-theanine can be useful for people experiencing stress and anxiety, especially in situations requiring concentration and attention, such as exams or public performances. It can also improve sleep quality by reducing anxiety.
- Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime or during the day to reduce anxiety.
- Safety: L-theanine is considered safe for most people. Side effects are rare and usually insignificant, such as headache or stomach disorder.
3.3 Valerian
- The mechanism of action: Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety. The mechanism of action of valerian has not been fully studied, but it is assumed that it affects the gameck-gorgic system, enhancing the inhibitory processes in the brain.
- Efficiency: Valerian can help reduce the time of falling asleep and improve sleep quality. Studies have shown that valerian can be effective for the treatment of mild and moderate insomnia.
- Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
- Safety: Valerian is considered relatively safe for short -term use. Side effects are possible, such as drowsiness, headache, dizziness and stomach disorder. It is not recommended to take valerian to pregnant and nursing women, as well as people taking sedatives or antidepressants. Valerian can strengthen the effect of alcohol and other sedatives.
3.4 Chamomile
- The mechanism of action: Chamomile is a medicinal plant with soothing and anti -inflammatory properties. It is believed that Apigenin, an antioxidant contained in a chamomile, is associated with GABA receptors in the brain, having a calming effect.
- Efficiency: Chamomile can help reduce anxiety, improve mood and help relax. Tea with chamomile is often used as a soft sleeping pill. Studies have shown that chamomile can be useful for people who have easy anxiety and insomnia.
- Dosage: It is usually recommended to drink 1-2 cups of tea with chamomile 30-60 minutes before bedtime. Chamomile extract can be taken at a dose of 220-1100 mg per day.
- Safety: Chamomile is considered safe for most people. Allergic reactions are possible, especially in people with allergies to Ambrosia or other plants of the family complex.
3.5 Ashwaganda
- The mechanism of action: Ashvaganda is an adaptogen, a plant that helps the body adapt to stress. It reduces the level of cortisol, stress hormone, and has a calming effect on the nervous system.
- Efficiency: Ashvaganda can help reduce anxiety, improve mood, increase energy and improve sleep quality. Studies have shown that Ashvaganda can be useful for people experiencing chronic stress, anxiety and insomnia.
- Dosage: It is usually recommended to take 300-500 mg of Ashvaganda extract per day, divided into two doses.
- Safety: Ashvaganda is considered relatively safe for most people. Side effects are possible, such as stomach disorder, drowsiness and headache. It is not recommended to take ashvagand for pregnant and lactating women, as well as people with autoimmune diseases or thyroid diseases.
3.6 Rhodiola pink
- The mechanism of action: Rhodiola pink is another adaptogen that helps the body adapt to stress. It reduces the level of cortisol, improves mood and increases resistance to physical and mental stress.
- Efficiency: Rhodiola pink can help reduce fatigue, improve attention concentration, increase energy and improve sleep quality. Studies have shown that Rodiola Pink can be useful for people experiencing chronic stress, fatigue and depression.
- Dosage: It is usually recommended to take 200-600 mg of Rhodiola Pink Extract per day, divided into two doses.
- Safety: Rhodiola pink is considered relatively safe for most people. Side effects are possible, such as headache, insomnia and irritability. It is not recommended to take a pink pink for pregnant women and nursing women, as well as people with bipolar disorder.
3.7 Magnesium
- The mechanism of action: Magnesium is an important mineral that is involved in many functions of the body, including the regulation of the nervous system and sleep. It helps to relax muscles, reduce anxiety and improve sleep quality.
- Efficiency: Magnesium deficiency can lead to insomnia, anxiety and muscle cramps. Magnesium additives can help improve the quality of sleep, especially in people with magnesium deficiency.
- Dosage: It is usually recommended to take 200-400 mg of magnesium per day, before bedtime. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate is considered the most well absorbed and soft for the stomach.
- Safety: Magnesium is considered relatively safe for most people. Side effects are possible, such as the disorder of the stomach and diarrhea, especially with high doses. People with kidney diseases should consult a doctor before taking magnesium.
3.8 5-HTP (5-hydroxyrypthophanes)
- The mechanism of action: 5-HTP is the predecessor of serotonin, neurotransmitter, playing an important role in the regulation of mood, sleep and appetite. 5-HTP additives can help increase serotonin levels in the brain.
- Efficiency: 5-HTP can help improve mood, reduce anxiety, reduce depression symptoms and improve sleep quality. Studies have shown that 5-HTP can be useful for people suffering from insomnia associated with serotonin deficiency.
- Dosage: It is usually recommended to start with a low dose (50-100 mg) before bedtime and gradually increase the dose to 200-300 mg per day, if necessary. It is important to follow the doctor’s recommendations or instructions on the package.
- Safety: 5-HTP can cause side effects, such as nausea, stomach disorder, headache and dizziness. It is not recommended to take 5-HTP to pregnant and lactating women, as well as people taking antidepressants or other drugs affecting the level of serotonin. With simultaneous use with antidepressants, serotonin syndrome can develop.
3.9 Savor (Gaba)
- The mechanism of action: GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. It promotes relaxation, reduces anxiety and improves sleep quality.
- Efficiency: GABA additives can help reduce anxiety, improve mood and contribute to falling asleep. However, the effectiveness of the oral administration of the GABA is controversial, since the GABA poorly penetrates through the hematoencephalic barrier. Some studies show that GABA can have a calming effect, even if it does not penetrate directly into the brain.
- Dosage: It is usually recommended to take 500-1000 mg of the GABA before bedtime.
- Safety: GABA is considered relatively safe for most people. Side effects are possible, such as drowsiness, dizziness and stomach disorder.
3.10 Triptofan
- The mechanism of action: Triptofan is an indispensable amino acid, which is the predecessor of serotonin and melatonin. He plays an important role in the regulation of mood, sleep and appetite.
- Efficiency: Triptophane additives can help improve mood, reduce anxiety and improve sleep quality. Triptophanes can be useful for people suffering from insomnia associated with serotonin deficiency.
- Dosage: It is usually recommended to take 500-2000 mg of tryptophan before bedtime.
- Safety: Triptophanes can cause side effects, such as nausea, stomach disorder and drowsiness. It is not recommended to take a tripophane for pregnant and nursing women, as well as people taking antidepressants or other drugs affecting the level of serotonin.
4. Combined dietary supplements for sleeping
The market presents many combined dietary supplements for sleeping, which contain a combination of various ingredients aimed at a comprehensive improvement in sleep and reducing stress and anxiety. These additives may contain melatonin, L-dean, valerian, chamomile, ashvaganda, magnesium and other substances.
4.1 Advantages of combined dietary supplements:
- Synergetic effect: The combination of various ingredients can have a synergistic effect, enhancing the positive effect of each component.
- Comprehensive impact: Combined dietary supplements can affect various mechanisms involved in sleeping and reducing stress and anxiety.
- Convenience: Reception of one combined additive can be more convenient than taking several separate additives.
4.2 Disadvantages of combined dietary supplements:
- The complexity of dosage selection: It is more difficult to choose the optimal dosage of each ingredient in a combined supplement.
- Possible interactions: Increasing the risk of interactions between various ingredients.
- High cost: Combined dietary supplements can be more expensive than individual additives.
5. Factors affecting the effectiveness of dietary supplements for sleeping
The effectiveness of dietary supplements for sleep can vary depending on various factors, including:
- Individual characteristics of the body: Each person reacts differently to various additives.
- The cause of insomnia: Bades can be more effective for insomnia caused by certain causes, such as stress, anxiety or jetlag.
- Dosage: It is important to follow the recommended dosage of dietary supplements.
- Bad quality: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and purity of the product.
- Related diseases and drugs: Some dietary supplements can interact with medicines or be contraindicated in certain diseases.
- Life: A healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep, can increase the efficiency of dietary supplements for sleeping.
6. Safety safety for sleeping: important considerations
Although sleep dietary supplements are usually considered relatively safe, it is important to consider the following factors:
- Consultation with a doctor: Before taking any dietary supplement, especially if you take any medicine or have any diseases, you need to consult a doctor.
- Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect.
- Side effects: Bades can cause side effects, such as stomach disorder, headache, drowsiness or allergic reactions.
- Quality product: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and purity of the product.
- Dosage: It is important to follow the recommended dosage of dietary supplements.
- Long -term use: Long -term use of some dietary supplements can lead to undesirable consequences.
7. Alternative methods of improving sleep with stress and anxiety
In addition to dietary supplements, there are many alternative methods of improving sleep with stress and anxiety:
- Sleep hygiene: Compliance with the rules of sleep hygiene, such as a regular sleep mode, creating a comfortable situation for sleeping, avoiding caffeine and alcohol before bedtime, and can significantly improve sleep quality.
- Relaxation techniques: The practice of relaxation techniques, such as meditation, yoga, deep breathing or progressive muscle relaxation, can help reduce stress and anxiety and improve sleep.
- Cognitive-behavioral therapy (KPT) for insomnia: KPT is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.
- Exercise: Regular physical exercises can improve sleep quality, but it is important to avoid intense training just before bedtime.
- Proper nutrition: Proper nutrition, including enough vegetables, fruits, whole cereals and protein, can improve the general health and quality of sleep.
- Restriction of screen time before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin and impede the fall asleep.
- Aromatherapy: The use of essential oils, such as lavender, chamomile or sandalwood, can help relax and improve sleep.
8. Choosing dietary supplement: individual approach
The choice of dietary supplement should be individual and based on the following factors:
- The cause of insomnia: It is important to determine the cause of insomnia in order to choose a dietary supplement that will be most effective in your case.
- Individual characteristics of the body: Each person reacts differently to various additives.
- The presence of concomitant diseases and drugs: It is important to consider the presence of concomitant diseases and drugs in order to avoid undesirable interactions.
- Preferences: Choose a dietary supplement that is most convenient for you to use (for example, tablets, capsules, tea).
- Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor.
9. Future research in the field of dietary supplements for sleeping
Studies in the field of dietary supplements for sleep continue, and future research will be directed to:
- Studying the mechanisms of the action of dietary supplements: A deeper study of the mechanisms of action of various dietary supplements will help develop more effective and safe additives.
- Determination of optimal dosages: Determination of optimal dosages of various dietary supplements for various groups of people.
- Study of long -term safety of dietary supplements: Conducting long -term research to assess the safety of long -term use of various dietary supplements.
- Development of new dietary supplements: Development of new dietary supplements using new ingredients and technologies.
- Personalized approach: Development of personalized approaches to the choice of dietary supplements for sleeping, taking into account the individual characteristics of the body.
10. Final recommendations
Dietary dietary supplements can be a useful addition to stress management, anxiety and sleep disorders. However, it is important to remember that dietary supplements are not a replacement for full treatment and consultation with a doctor. Before taking any dietary supplement, you need to consult a doctor.
It is also important to comply with the rules of sleep hygiene, practice relaxation techniques and lead a healthy lifestyle. A combined approach, including dietary supplements, alternative methods and a healthy lifestyle, can help improve sleep quality and reduce stress and anxiety. Choose dietary supplements responsibly, paying attention to the quality of the product and observing the recommended dosages.