Dad for sleeping with stress and anxiety

Dad for sleeping with stress and anxiety: full guidance for choosing and applying

Section 1: Stresses, Anxiety and Disruption Dhas: Trinity Problem

Stress, anxiety and sleep disturbances often form a vicious circle, strengthening each other and leading to a deterioration in the general state of health and quality of life. Understanding this relationship is the first step to the effective solution of the problem.

• Stress: biological reaction to calls. Stress is a natural physiological and psychological reaction of the body to external or internal requirements. It can be caused by various factors, including work, personal relationships, financial difficulties and even everyday concerns. Short -term stress can be useful by mobilizing the body’s resources to solve the problem. However, chronic stress has a destructive effect on health.

  • Physiological manifestations of stress: Far heartbeat, increased blood pressure, muscle tension, headaches, digestive disorders, weakening of the immune system.
  • Psychological manifestations of stress: Irritability, anxiety, a sense of depression, difficulties with concentration of attention, a decrease in motivation, and memory impairment.

• Anxiety: a sense of anxiety and fears. Anxiety is a feeling of anxiety, tension and fear, which can be caused by both real and imaginary threats. Unlike fear, which is a reaction to a specific danger, anxiety is often more diffuse and vague. Moderate anxiety can be useful, motivating us to take precautions. However, excessive anxiety can lead to the development of anxiety disorders.

  • Physiological manifestations of anxiety: Far heartbeat, sweating, trembling, dizziness, nausea, dry mouth, difficulty breathing.
  • Psychological manifestations of anxiety: Anxiety, nervousness, irritability, difficulties with concentration of attention, a feeling of impending danger, obsessive thoughts.

• Sleep disorders: consequences of stress and anxiety. Stress and anxiety often lead to sleep disturbances, such as insomnia (difficulties with falling asleep or maintaining sleep), superficial sleep, frequent awakening at night and early awakening. The lack of sleep, in turn, worsens stress resistance, enhances anxiety and creates a vicious circle.

  • The consequences of sleep disturbances: Fatigue, decreased performance, deterioration of concentration, irritability, reduction of immunity, increased risk of chronic diseases.

• The relationship of stress, anxiety and sleep disturbances: Stress activates the sympathetic nervous system, causing the release of stress hormones (cortisol and adrenaline) that suppress the dream. Anxiety causes increased brain activity, which makes it difficult to fall asleep and maintaining sleep. The lack of sleep reduces the body’s ability to cope with stress and anxiety, making a person more vulnerable to their negative consequences.

Section 2: Overview of dietary supplements used to sleep with stress and anxiety

The dietary supplement market offers a wide range of products designed to improve sleep with stress and anxiety. It is important to understand the composition, mechanism of action and potential side effects of each ingredient in order to make a conscious choice.

• Melatonin: A hormone regulating the cycle of sleep and wakefulness. Melatonin is produced by the pineal gland in response to the darkness and helps to fall asleep and maintain sleep. The intake of melatonin can be useful for insomnia caused by a violation of circadian rhythms (for example, when changing time zones or working on a night shift).

  • The mechanism of action: It is associated with melatonin receptors in the brain, reducing the activity of the nervous system and causing drowsiness.
  • Indications: Insomnia, violation of circadian rhythms, replaced work schedule.
  • Side effects: Headache, dizziness, nausea, drowsiness during the day.
  • Dosage: Usually 0.5-5 mg 30-60 minutes before bedtime. It is important to start with a minimum dose and gradually increase it if necessary.
  • Interactions: It can interact with antidepressants, anticoagulants and other drugs. It is necessary to consult a doctor.

• Valerian: A medicinal plant that has a sedative and anxiolytic (anti -aircraft) effect. Valerian extract contains various compounds that affect the nervous system, contributing to relaxation and improving sleep.

  • The mechanism of action: Presumably, increases the level of GABA (gamma-aminomatic acid) in the brain, a neurotransmitter that reduces the activity of the nervous system.
  • Indications: Insomnia, anxiety, nervous tension.
  • Side effects: Headache, dizziness, stomach disorder.
  • Dosage: Usually 400-600 mg valerian extract 30-60 minutes before bedtime.
  • Interactions: It can strengthen the effect of other sedatives, such as alcohol and benzodiazepines.

• Chamomile: A traditional remedy for relieving stress and improving sleep. Chamomile contains an apigenin, an antioxidant that has a calming effect on the nervous system.

  • The mechanism of action: Apigenin is associated with benzodiazepine receptors in the brain, having a mild sedative effect.
  • Indications: Insomnia, anxiety, nervous tension.
  • Side effects: Rarely allergic reactions.
  • Dosage: Usually 1-2 cups of chamomile tea 30-60 minutes before bedtime. Or chamomile extract in capsules.
  • Interactions: It can enhance the action of anticoagulants.

• Lavender: Aromatic plant, known for its soothing properties. Lavender essential oil contains linalool and linalilacetate, which have a relaxing effect on the nervous system.

  • The mechanism of action: Linalolol and linalilalcetate affect the receptors of GABA and serotonin in the brain, reducing anxiety and improving sleep.
  • Indications: Insomnia, anxiety, nervous tension.
  • Side effects: Rarely allergic reactions.
  • Dosage: Aromatherapy (inhalation of lavender essential oil) or capsules with lavender oil.
  • Interactions: Significant interactions have not been identified.

• Magnesium: A mineral that plays an important role in the functioning of the nervous system. Magnesium helps to relax muscles, reduce anxiety and improve sleep. Magnesium deficiency can contribute to insomnia and anxiety.

  • The mechanism of action: It regulates the activity of neurotransmitters, such as GABA and serotonin, and also blocks NMDA receptors that are associated with the excitation of the nervous system.
  • Indications: Insomnia, anxiety, muscle cramps, headaches.
  • Side effects: Diarrhea (at high doses).
  • Dosage: Usually 200-400 mg magnesium before bedtime. It is recommended to use helating forms of magnesium (for example, magnesium glycinate or magnesium taurat) for better absorption.
  • Interactions: It can interact with some antibiotics and other drugs.

• L-theanine: The amino acid contained in tea, especially in green tea. L-theanine has a calming and relaxing effect, without causing drowsiness.

  • The mechanism of action: It increases the level of GABA, serotonin and dopamine in the brain, and also stimulates alpha waves in the brain that are associated with relaxation and concentration.
  • Indications: Anxiety, nervous tension, improvement of concentration.
  • Side effects: Rarely disorder of the stomach.
  • Dosage: Usually 100-200 mg per day.
  • Interactions: Significant interactions have not been identified.

• 5-HTP (5-hydroxyryptophan): Amino acid, predecessor of serotonin, neurotransmitter, who plays an important role in the regulation of mood, sleep and appetite. Reception of 5-HTP can increase the level of serotonin in the brain, improving sleep and reducing anxiety.

  • The mechanism of action: It is converted into serotonin in the brain, increasing its level.
  • Indications: Depression, insomnia, anxiety.
  • Side effects: Nausea, vomiting, diarrhea.
  • Dosage: Usually 50-100 mg before bedtime. Start with a low dose to evaluate tolerance.
  • Interactions: It can interact with antidepressants, especially with SIOS (selective inhibitors of the reverse capture of serotonin). It is not recommended to take 5-HTP without consulting a doctor if you take antidepressants.

• Glycine: Amino acid with a calming and neuroprotective effect. Glycine can improve sleep quality, reduce anxiety and improve cognitive functions.

  • The mechanism of action: Acts as an inhibitory neurotransmitter in the central nervous system, reducing the excitability of neurons.
  • Indications: Insomnia, anxiety, improvement of cognitive functions.
  • Side effects: Rarely disorder of the stomach.
  • Dosage: Usually 1-3 grams before bedtime.
  • Interactions: Significant interactions have not been identified.

• Triptofan: Amino acid, predecessor of serotonin and melatonin. Triptophanes are found in foods rich in protein, such as meat, fish, eggs and dairy products. Triptophane intake can improve sleep and reduce anxiety.

  • The mechanism of action: It is transformed into serotonin and melatonin in the brain.
  • Indications: Insomnia, anxiety.
  • Side effects: Nausea, dizziness.
  • Dosage: Usually 500-1000 mg before bedtime.
  • Interactions: It can interact with antidepressants.

• Complex dietary supplements for sleeping: Many manufacturers offer complex dietary supplements containing a combination of various ingredients, such as melatonin, valerian, chamomile, magnesium and L-theian. These complexes can be more effective than individual ingredients due to the synergistic effect.

Section 3: How to choose the right dietary supplement for sleeping and anxiety

The choice of dietary supplement for sleeping and anxiety is an individual process that requires the accounting of various factors. Before you start taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or take medicines.

• Assessment of symptoms and causes of sleep disorders: It is important to determine the main causes of sleep disorders. Is this a consequence of stress, anxiety, depression, circus rhythms or other factors? The exact definition of reasons will help choose the most suitable dietary supplement.

• Studying the composition and mechanism of action: Carefully study the composition of the dietary supplement and the mechanism of action of each ingredient. Make sure that the ingredients have a scientific justification and confirmed effectiveness.

• Choosing the form of release: Dietary dietary supplements are produced in various forms, such as tablets, capsules, liquids, teas and aromatherapeutic oils. Choose a form that is most convenient for you.

• Accounting for individual characteristics: Consider your individual characteristics, such as age, gender, state of health, allergies and medicines taken.

• Start with a low dose: Start taking a low dose dose and gradually increase it if necessary. This will help evaluate tolerance and avoid side effects.

• Observation of the reaction of the body: Carefully observe the reaction of your body to dietary supplements. If you notice any side effects, stop taking and consult a doctor.

• The choice of trusted manufacturers: Give preference to dietary supplements from trusted manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of quality certificates and positive consumer reviews.

• Consultation with a doctor: Be sure to consult a doctor before taking any dietary supplement for sleep, especially if you have any chronic diseases or you take medicines. The doctor will help you choose the most suitable dietary supplement and determine the optimal dosage.

Section 4: Additional methods of improving sleep with stress and anxiety

Bades can be a useful addition to an integrated approach to improving sleep with stress and anxiety, but they are not a panacea. It is also important to use other methods, such as a change in lifestyle, psychotherapy and relaxation techniques.

• Sleep hygiene: Compliance with sleep hygiene rules is an important step to improving the quality of sleep.

  • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
  • Creating a calm atmosphere: Make the bedroom quiet, dark and cool.
  • Avoiding caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime.
  • Restriction of the use of electronic devices: Avoid the use of electronic devices (phones, tablets, computers) before bedtime, since blue light from the screens may suppress the production of melatonin.
  • Regular physical exercises: Regular physical exercises can improve sleep, but avoid intense training before bedtime.
  • Light therapy: The morning exposure to bright light can help regulate circus rhythms and improve sleep.

• Relaxation techniques: Relaxation techniques can help reduce stress and anxiety and improve sleep.

  • Meditation: Meditation is the practice of conscious observation of your thoughts and feelings without condemnation. Regular meditation can reduce stress, anxiety and improve sleep.
  • Deep breath: Deep breathing is a technique that helps to relax the body and mind. Make a few deep breaths and exhalations to reduce stress and anxiety.
  • Progressive muscle relaxation: Progressive muscle relaxation is a technique that includes tension and relaxation of various muscle groups. This technique helps reduce muscle tension and improve sleep.
  • Yoga: Yoga is a practice that combines physical exercises, breathing techniques and meditation. Yoga can reduce stress, anxiety and improve sleep.

• Psychotherapy: Psychotherapy can help you cope with stress and anxiety and improve sleep.

  • Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps you change the negative thoughts and behavior that contribute to stress, anxiety and insomnia.
  • Acceptance and responsibility therapy (ACT): ACT is a type of psychotherapy that helps you accept your thoughts and feelings without condemnation and focus on your values ​​and goals.
  • Mindfulnes Therapy: Mind Fulness therapy is a type of psychotherapy that helps you consciously attend the present moment and not get involved in negative thoughts and feelings.

• Keeping a sleep diary: Keeping a sleep diary can help you determine the factors that affect your dream. Write down the time when you go to bed and wake up, as well as any other factors that can affect your dream, such as stress, anxiety, diet and physical exercises.

• Nutrition: Proper nutrition can help improve sleep.

  • Avoiding heavy food before bedtime: Avoid eating heavy foods before bedtime, as this may make it difficult to fall asleep.
  • The use of products rich in triple: Use foods rich in tripophane, such as meat, fish, eggs and dairy products.
  • Maintaining a normal blood sugar: Maintaining a normal blood sugar can help prevent night awakening.

• Creating a ritual before bedtime: The creation of a ritual before going to bed can help you relax and prepare for sleep.

  • Warm bath: Take a warm bath before bedtime to relax muscles and reduce stress.
  • Reading the book: Read the book before going to bed to distract from worries and relax.
  • Listening to calm music: Listen to calm music before bedtime to reduce stress and anxiety.

Section 5: Cautions and contraindications to reception for sleeping

Reception of dietary supplements for sleeping, like any other biologically active additives, requires caution and a conscious approach. It is important to consider possible contraindications, side effects and interactions with drugs.

• Pregnancy and breastfeeding: Most dietary supplements for sleep are not recommended to be taken during pregnancy and breastfeeding due to the lack of sufficient security data.

• Childhood: Dad for sleeping is not recommended for children without consulting a doctor.

• Chronic diseases: People with chronic diseases such as liver, kidney, heart and lung diseases should consult a doctor before taking dietary supplements for sleeping.

• Allergies: Before taking a diet, make sure that you do not have an allergy to any ingredients in its composition.

• Medicines: Dietary dietary supplements can interact with some drugs such as antidepressants, anticoagulants, antihypertensive drugs and sedatives. Be sure to consult a doctor if you take any drugs.

• Driving a car and working with dangerous mechanisms: Some dietary supplements for sleep can cause drowsiness and a decrease in concentration. Avoid driving a car and working with dangerous mechanisms if you accept such dietary supplements.

• Individual intolerance: Some people may have individual intolerance to certain ingredients in the composition of dietary supplements for sleeping. If you notice any side effects, stop taking and consult a doctor.

• Addiction: Although most dietary supplements for sleeping do not cause physical dependence, psychological dependence can develop with prolonged use. Try to use dietary supplements only if necessary and do not exceed the recommended dosage.

• Do not replace treatment: Dietary dietary supplements do not replace the full treatment of diseases that cause sleep disturbances. If you suffer from chronic insomnia or other serious sleep disturbances, consult a doctor for diagnosis and treatment.

Section 6: Future research and new prospects

Studies in the field of sleep and biologically active additives are ongoing, and in the future new promising means may appear to improve sleep with stress and anxiety.

• Microbia and sleep: Studies show that the state of the intestinal microbioma can affect sleep. The development of probiotics and prebiotics aimed at improving the microbioma can be a new approach to improving sleep.

• Cannabidiol (CBD): CBD is a non -miserable compound contained in a hemp, which has soothing and anti -alert properties. Preliminary studies show that CBD can improve sleep, but additional studies are needed to confirm its effectiveness and safety.

• Personalized medicine: The development of personalized approaches to the treatment of sleep disturbances based on the genetic and metabolic characteristics of a person can increase the effectiveness of dietary supplements and other treatment methods.

• New plant components: Studies continue to identify new plant components with soothing and sleeping pills.

• Development of new forms of release: The development of new forms of prolonged dietary supplements, such as sublingual tablets and transdermal plasters, can improve their bioavailability and efficiency.

In conclusion, dietary supplements for sleeping and anxiety can be a useful addition to an integrated approach to improving sleep, but it is important to use them consciously and with caution. Consult a doctor, study the composition and mechanism of dietary supplements, start with a low dose and observe the reaction of your body. Remember that compliance with sleep hygiene rules, relaxation techniques and psychotherapy also play an important role in improving the quality of sleep.