Effective dietary supplements to normalize sleep

Effective dietary supplements to normalize sleep: deep analysis and practical guide

I. Understanding sleep disorders: the basis for choosing dietary supplements

Before considering effective dietary supplements to normalize sleep, it is necessary to clearly understand the nature of sleep disorders and the factors that cause them. The wrong selection of additives without taking into account these aspects can be ineffective or even counterproductive.

• Various types of sleep disorders: Insomnia (insomnia), sleep apnea, restless legs syndrome (SBN), narcolepsy, circadic rhythm disorders (for example, clock change syndrome), nightmares, lunatism. Each of these states requires an individual approach and, possibly, of various dietary supplements.
• Factors affecting sleep:
  • Psychological factors: Stress, anxiety, depression, post -traumatic stress disorder (PTSR).
  • Physiological factors: Pain, chronic diseases (diabetes, heart failure, arthritis), hormonal changes (menopause, pregnancy), nutrient deficiency.
  • Environmental factors: Noise, light, temperature, uncomfortable bed.
  • Life: Improper nutrition, lack of physical activity, abuse of caffeine, alcohol, nicotine, irregular sleep mode.
  • Medication factors: Some drugs can cause insomnia or other sleep disorders.
• Diagnosis of sleep disorders: It is important to consult a doctor to diagnose sleep disorder and exclude serious diseases. Studies such as polysonography (night study of sleep) may be required.

II. Melatonin: Sleep hormone and his role

Melatonin is a hormone produced by the pineal gland in the brain, which plays a key role in the regulation of circadian rhythms (biological watches of the body). It regulates the cycle of sleep and wakefulness, and also has antioxidant properties.

• The mechanism of action: Melatonin is associated with MT1 and MT2 receptors in the brain, which helps to reduce the activity of the nervous system and prepare the body for sleep. It also affects the level of other hormones, such as cortisol.
• Application of melatonin:
  • Insomnia: Melatonin can help reduce the time of falling asleep and improve the quality of sleep in people with insomnia, especially in elderly people and in those who suffer from circus rhythm disturbances.
  • Changing time zones syndrome: Melatonin can help adapt to a new time zone, reducing the symptoms of fatigue and insomnia.
  • Sleep disorders in children: Melatonin can be used to treat sleep disorders in children with autism, attention deficiency and hyperactivity disorder (ADHD) and other neurological disorders, but only under the supervision of a doctor.
  • WORK MAST: Melatonin can help people working in shifts to regulate their circus rhythm and improve sleep.
• Dosage: The optimal dosage of melatonin varies depending on the individual characteristics and severity of sleep disorder. It is usually recommended to start with 0.5-1 mg for 30-60 minutes before bedtime. The maximum dose should not exceed 5 mg without consulting a doctor.
• Side effects: Melatonin is usually well tolerated, but some people may have side effects, such as headache, dizziness, nausea, drowsiness during the day and irritability. More serious side effects, such as depression, anxiety and violations of blood pressure, can rarely occur.
• Interaction with drugs: Melatonin can interact with some drugs such as anticoagulants, antidepressants and immunosuppressants. It is important to consult a doctor before taking melatonin, especially if you take any medicine.
• Output forms: Melatonin is available in various forms, including tablets, capsules, chewing sweets, liquids and sprays. Sublingvalic tablets (under the tongue) provide faster absorption.

III. Magnesium: Mineral of relaxation and sleep

Magnesium is an important mineral that is involved in many biochemical processes in the body, including regulation of the nervous system, muscle function and blood pressure. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.

• The mechanism of action: Magnesium is involved in the regulation of neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect on the nervous system. It also helps to relax the muscles and reduce blood pressure, which helps to improve sleep.
• Application of magnesium:
  • Insomnia: Magnesium can help improve the quality of sleep and reduce the time of falling asleep in people with insomnia, especially those who are alarming and muscle cramps.
  • Restless legs syndrome (SBN): Magnesium can help reduce SBN symptoms, such as discomfort in the legs and the need to move them.
  • Anxiety and stress: Magnesium can help reduce anxiety and stress, which helps to improve sleep.
  • Muscle cramps: Magnesium can help prevent muscle cramps that can break the dream.
• Dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. However, the dosage may vary depending on individual needs and health status.
• Forms of magnesium: There are various forms of magnesium, which differ in bioavailability (the ability to be absorbed in the body):
  • Magnesium glycinate: It is well absorbed and does not cause diarrhea.
  • Magnesium citrate: It is well absorbed, but can have a laxative effect.
  • Magnesium oxide: It is poorly absorbed and can cause diarrhea.
  • Magnesium lactate: It is well absorbed and does not cause diarrhea.
  • Magnesium Treonate: Penetrates through a hematoencephalic barrier and can improve cognitive functions.
• Side effects: Magnesium is usually well tolerated, but high doses can cause diarrhea, nausea and vomiting.
• Interaction with drugs: Magnesium can interact with some drugs such as antibiotics and diuretics. It is important to consult a doctor before taking magnesium, especially if you take any medicine.

IV. Valerian: traditional plant agent

Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety.

• The mechanism of action: Valerian contains compounds that are associated with GABA receptors in the brain, which helps to reduce the activity of the nervous system and prepare the body for sleep.
• Application of valerian:
  • Insomnia: Valerian can help improve the quality of sleep and reduce the time of falling asleep in people with insomnia, especially those who are alarming and stress.
  • Anxiety and stress: Valerian can help reduce anxiety and stress, which helps to improve sleep.
• Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
• Output forms: Valerian is available in various forms, including capsules, tablets, tinctures and tea.
• Side effects: Valerian is usually well tolerated, but some people may have side effects, such as headache, dizziness, stomach disorder and drowsiness during the day.
• Interaction with drugs: Valerian can strengthen the effect of sedative and sleeping pills. It is important to consult a doctor before taking valerian, especially if you take any medicine.
• Important: The effect of valerian may not appear immediately, but after several weeks of regular administration.

V. Chamomile: Soft sedative

Chamomile is a medicinal plant that has soothing and anti -inflammatory properties.

• The mechanism of action: Chamomile contains compounds such as apigenin, which are associated with the receptors of the GABA in the brain, which helps to reduce the activity of the nervous system and prepare the body for sleep.
• Application of chamomile:
  • Insomnia: Chamomile can help improve the quality of sleep and reduce the time of falling asleep in people with mild insomnia, especially those who experience anxiety and stress.
  • Anxiety and stress: Chamomile can help reduce anxiety and stress, which helps to improve sleep.
• Dosage: It is usually recommended to drink 1-2 cups of chamomile tea 30-60 minutes before bedtime. Capsules with chamomile extract are also available.
• Output forms: Chamomile is available in various forms, including tea, capsules, tinctures and essential oil.
• Side effects: Chamomile is usually well tolerated, but some people can cause allergic reactions.
• Interaction with drugs: Chamomile can enhance the action of anticoagulants. It is important to consult a doctor before taking chamomile, especially if you take any medicine.

VI. Lavender: Aromatherapy for sleeping

Lavender is a medicinal plant that has soothing and relaxing properties.

• The mechanism of action: The aroma of lavender stimulates olfactory receptors in the nose, which transmit signals to the brain, which leads to a decrease in the activity of the nervous system and preparing the body for sleep.
• Use of lavender:
  • Insomnia: Aromatherapy using lavender can help improve the quality of sleep and reduce the time of falling asleep in people with mild insomnia, especially in those who experience anxiety and tension.
  • Anxiety and stress: Aromatherapy using lavender can help reduce anxiety and stress, which helps to improve sleep.
• Methods of application:
  • Lavender essential oil: Can be used in diffuser, added to a bath or applied to the skin (diluted).
  • Lavender pillows: You can put under the pillow or next to the bed.
  • Lavender tea: You can drink before going to bed.
• Side effects: Lavender is usually well tolerated, but in some people allergic reactions can cause.
• Interaction with drugs: Lavender can strengthen the effect of sedative and sleeping pills. It is important to consult a doctor before using lavender, especially if you take any medicine.

VII. L-dean: amino acid for relaxation

L-theanine is an amino acid that is contained in green tea and has soothing and relaxing properties.

• The mechanism of action: L-theanine increases the level of GABA and other neurotransmitters, which have a calming effect on the nervous system. It can also improve cognitive functions and reduce anxiety.
• Application of L-theanine:
  • Insomnia: L-theanine can help improve the quality of sleep and reduce the time of falling asleep in people with insomnia, especially those who are alarming and stress.
  • Anxiety and stress: L-theanine can help reduce anxiety and stress, which helps to improve sleep.
  • Improving cognitive functions: L-theanine can improve concentration and memory.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
• Output forms: L-theanine is available in capsules and tablets.
• Side effects: L-theanine is usually well tolerated, but in some people can cause headache and stomach disorder.
• Interaction with drugs: L-theanine can enhance the effect of sedative and sleeping pills. It is important to consult a doctor before taking the L-theanine, especially if you take any medicine.

VIII. 5-HTP (5-hydroxyrypthophanes): predecessor serotonin and melatonin

5-HTP is an amino acid that is the predecessor of serotonin and melatonin. Serotonin plays an important role in the regulation of mood, and melatonin in the regulation of sleep.

• The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can improve mood and reduce the alarm. It can also contribute to the production of melatonin, which improves sleep.
• Application 5-HTP:
  • Insomnia: 5-HTP can help improve sleep quality and reduce the time of falling asleep in people with insomnia, especially those who are anxious and depression.
  • Anxiety and depression: 5-HTP can help reduce anxiety and depression, which helps to improve sleep.
• Dosage: It is usually recommended to start with 50-100 mg 5-HTP 30-60 minutes before bedtime. The dosage can be gradually increased to 300 mg, but only under the supervision of a doctor.
• Output forms: 5-HTP is available in capsules and tablets.
• Side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea and headache. In rare cases, serotonin syndrome can occur, especially with simultaneous intake of antidepressants.
• Interaction with drugs: 5-HTP can interact with antidepressants, anxiolytics and other drugs affecting serotonin levels. It is important to consult a doctor before taking 5-HTP, especially if you take any medicine.
• Important: It is not recommended to take 5-HTP without consulting a doctor, especially if you have mental disorders or you take any medicine.

IX. GABA (gamma-aminomatic acid): neurotransmitter for sleeping

GABA (gamma-aminomatic acid) is a neurotransmitter that has a calming effect on the nervous system.

• The mechanism of action: The GABA associates the GABA receptors in the brain, which leads to a decrease in the activity of the nervous system and preparing the body for sleep.
• Application of the GABA:
  • Insomnia: The GABA can help improve the quality of sleep and reduce the time of falling asleep in people with insomnia, especially in those who are anxious and stress.
  • Anxiety and stress: GABA can help reduce anxiety and stress, which helps to improve sleep.
• Dosage: It is usually recommended to take 500-1000 mg of GABA 30-60 minutes before bedtime.
• Output forms: GABA is available in capsules and tablets.
• Side effects: The GABA is usually well tolerated, but in some people it can cause side effects, such as drowsiness, dizziness and stomach disorder.
• Interaction with drugs: GABA can enhance the effect of sedative and sleeping pills. It is important to consult a doctor before taking GABA, especially if you take any medicine.
• Important: The effectiveness of the oral administration of the GABA as an additive for sleep remains the subject of discussions, since the GABA can poorly penetrate through the hematoencephalic barrier.

X. Plant combinations and complex dietary supplements

Many dietary supplements for sleep contain combinations of various plant ingredients, vitamins and minerals that synergically improve sleep.

• Advantages of complex dietary supplements:
  • Synergetic effect: The combination of various ingredients can have a more pronounced effect than each ingredient separately.
  • Complex approach: Complex dietary supplements can affect various factors affecting sleep, such as anxiety, stress and muscle tension.
  • Convenience: Reception of one complex dietary supplement can be more convenient than taking several separate additives.
• Examples of plant combinations:
  • Valerian + chamomile + lemon balm: a soothing combination to improve sleep.
  • L-theanine + magnesium + melatonin: a relaxing combination to reduce the time of falling asleep and improve sleep quality.
  • 5-HTP + GABA + Valerian: A combination to improve mood and sleep.
• How to choose a complex dietary supplement:
  • Composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that, as proven, improve sleep.
  • Dosage: Make sure that the dosage of each ingredient corresponds to the recommended.
  • Quality: Choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of their products.
  • Reviews: Read the reviews of other users to find out about their experience in using dietary supplements.
  • Consultation with a doctor: Consult a doctor before taking a complex dietary supplement, especially if you have any diseases or take any medicine.

XI. Vitamins and minerals for healthy sleep

Some vitamins and minerals play an important role in sleep regulation and can help improve its quality.

• Vitamin D: Vitamin D deficiency can be associated with insomnia and other sleep disorders. Taking vitamin D can help improve sleep, especially in people with a deficiency of this vitamin. The recommended dose of vitamin D is 600-800 IU per day.
• B vitamins B: Group B vitamins, especially vitamin B12 and folic acid, play an important role in the regulation of the nervous system and can help improve sleep. The deficiency of these vitamins can lead to insomnia, anxiety and depression. The recommended dose of vitamin B12 is 2.4 μg per day, and folic acid — 400 μg per day.
• Calcium: Calcium is involved in regulating the level of melatonin and can help improve sleep. The recommended dose of calcium is 1000-1200 mg per day.
• Zinc: Zinc is involved in the regulation of the nervous system and can help improve sleep. Zinc deficiency can lead to insomnia, anxiety and depression. The recommended dose of zinc is 11 mg per day for men and 8 mg per day for women.

XII. Other dietary supplements and approaches

There are other dietary supplements and approaches that can help improve sleep, although their effectiveness can be less studied:

• Triptofan: Amino acid, predecessor of serotonin and melatonin.
• St. John’s wort: A plant traditionally used to treat depression and anxiety.
• Melissa: A plant with soothing properties.
• Hops: A plant with sedative properties.
• Passiflora: A plant with soothing and anxiolytic properties.
• Meditation and relaxation: Practices of meditation and relaxation can help reduce stress and anxiety, which helps to improve sleep.
• Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that can help change the negative thoughts and behavior associated with insomnia.
• Sleep hygiene: Compliance with the rules of sleep hygiene, such as a regular sleep mode, creating a comfortable situation for sleeping and avoiding caffeine and alcohol before bedtime, can significantly improve sleep.

XIII. Safety and warnings

When using dietary supplements to improve sleep, it is important to observe precautions and take into account possible risks:

• Consultation with a doctor: Always consult a doctor before taking any dietary supplements, especially if you have any diseases or you take any medicine.
• Individual intolerance: Be attentive to possible allergic reactions or individual intolerance to individual dietary supplements.
• Side effects: Carefully follow your condition and when any side effects appear, stop taking the dietary supplement and consult a doctor.
• Interaction with drugs: Consider the possible interaction of dietary supplements with medications taken.
• Product quality: Choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of their products.
• Dosage: Strictly observe the recommended dosage indicated on the Bad packaging.
• Pregnancy and breastfeeding: It is not recommended to take dietary supplement to improve sleep during pregnancy and breastfeeding without consulting a doctor.
• Children: It is not recommended to give dietary supplements to improve sleep for children without consulting a doctor.
• Long -term use: It is not recommended to use dietary supplement to improve sleep for a long time without consulting a doctor.

XIV. Sleep improvement: integrated approach

It is important to understand that dietary supplements are only one of the tools to improve sleep. To achieve the best result, you must adhere to an integrated approach, which includes:

• Sleep hygiene:
  • Observe the regular mode of sleep and wakefulness.
  • Create a comfortable sleeping atmosphere: silence, darkness, cool temperature.
  • Avoid caffeine and alcohol before bedtime.
  • Do not use electronic devices (phones, tablets, computers) before bedtime.
  • Do physical exercises regularly, but not before going to bed.
  • Avoid heavy food before bedtime.
• Stress management:
  • Practice meditation, relaxation or yoga.
  • Do your favorite thing that brings you pleasure.
  • Spend time in nature.
  • Communicate with friends and family.
• Proper nutrition:
  • Observe a balanced diet rich in vitamins and minerals.
  • Avoid using a large amount of sugar and processed products.
  • Use products rich in triple (for example, turkey, nuts, seeds).
• Regular examinations of the doctor:
  • Pass regular examinations of a doctor to exclude possible diseases that can affect sleep.
  • Discuss with the doctor your dream problems and possible treatment options.

XV. The future of research in the field of dietary supplements for sleep

Studies in the field of dietary supplements for sleeping continue to develop, and in the future we can expect the emergence of new and more effective means.

• Personalized approach: In the future, we can expect a more personalized approach to the choice of dietary supplements for sleep, based on the genetic characteristics and individual needs of each person.
• New ingredients: Researchers continue to look for new plant and other ingredients that can help improve sleep.
• Improved formulas: In the future, we can expect the appearance of more advanced formulas of dietary supplements, which provide a more effective and safe impact on sleep.
• Clinical research: It is important to conduct more clinical research to evaluate the effectiveness and safety of dietary supplements for sleeping.
• Development of regulatory standards: It is necessary to develop more clear regulatory standards for dietary supplements in order to ensure the quality and safety of products.

A thorough study of available options, consultation with a doctor and an integrated approach to sleep hygiene is a key to a healthy and good rest.