Herbs -based dietary supplements

Herbs -based dietary dietary supplements: vegetable vegetable tools for healthy sleep

Section 1: Understanding sleep and sleep problems

1.1. Physiology of sleep: Fundamentals

Sleep is a fundamental need for the body, vital for physical and mental health. This is not just a period of inaction, but a complex process regulated by circus rhythms and hormonal changes. Circat rhythms, or “biological clock”, are internal processes that regulate the sleeping cycle, as well as other physiological functions, such as the release of hormones and body temperature. These rhythms are synchronized with external factors such as daylight and darkness.

During sleep, the body passes through several stages that are repeated in cycles. The main stages include:

• Stage 1 (nrem 1): The transition from wakefulness to sleep. Sleep sleep, the muscles relax, the heart rhythm slows down.
• Stage 2 (nrem 2): A deeper sleep characterized by the appearance of sleepy viles (BRANTS Activity) and K-Complexes (Sharp, High-Flitude Negative Waves).
• Stage 3 (NREM 3): The deepest dream, also known as «slow sleep». At this time, the body is restored physically, the immune system is strengthened, and growth hormone is released.
• REM-сон (Rapid Eye Movement): It is characterized by quick eye movements, increased brain activity, similar to a state of wakefulness, and muscle atony (muscle paralysis). During REM-SNN, dreams and memory consolidation occur.

The normal sleep cycle lasts about 90-120 minutes, and during the night a person passes through several of these cycles. Violation of any of these stages can lead to sleep problems.

1.2. Sleep disorders: classification and causes

Sleep disorders are a group of diseases that affect the ability of a person to sleep normally. They can manifest in the form of difficulties with falling asleep, maintaining sleep, or excessive drowsiness during the day. Some of the most common sleep disorders include:

• Insomnia (Insomnia): It is characterized by difficulties with falling asleep, frequent awakening at night, or early awakening in the morning. Insomnia can be acute (short -term) or chronic (prolonged).
• Restless legs syndrome (Restless Legs Syndrome — RLS): An irresistible desire to move your feet, often accompanied by unpleasant sensations in the legs. Symptoms usually intensify at rest, especially in the evening and night.
• Apnea Apnea (Sleep Apnea): It is characterized by temporary respiratory arrest during sleep. Apnee in a dream can be obstructive (OSA) when the respiratory tract is blocked, or central (CSA), when the brain does not send signals to the muscles that control breathing.
• Narcolepsy: A neurological disorder characterized by excessive drowsiness during the day, sudden attacks of sleep (Sleep Attacks), cataplexia (sudden loss of muscle tone), sleepy paralysis and hypnagogical hallucinations (bright dreams when falling asleep).
• Phase Phase (Delayed Sleep Phase Syndrome — DSPS): The disorder of the circadian rhythm, in which a person falls asleep and wakes up much later than usual.

The causes of sleep disorders can be varied, including:

• Stress and anxiety: Psychological factors, such as stress, anxiety and depression, can significantly affect sleep.
• Incorrect sleep mode: Failure to comply with a regular sleep regime, for example, due to work on shifts or frequent flights, can disturb circus rhythms.
• Medical conditions: Some medical conditions, such as chronic pain, arthritis, heart failure and respiratory diseases, can cause sleep problems.
• Medicines: Some drugs, such as antidepressants, stimulants and some drugs for colds, can affect sleep.
• Alcohol and caffeine: The use of alcohol and caffeine, especially before bedtime, can break the dream.
• Poor sleep hygiene: Incorrect habits, such as using electronic devices before bedtime, uncomfortable conditions for sleep and irregular mode, can contribute to sleep problems.

1.3. Sleep hygiene: Fundamentals of sleep improvement

Sleep hygiene is a set of practices and habits aimed at improving the quality and duration of sleep. Important elements of sleep hygiene include:

• Regular sleep mode: To go to bed and wake up at the same time every day, even on the weekend, to install a stable circus rhythm.
• Comfortable sleeping: Provide a quiet, dark and cool sleep room. Use a convenient mattress, pillows and bedding.
• Avoid caffeine and alcohol before bedtime: Caffeine is a stimulator that can make it difficult to fall asleep. Alcohol can cause drowsiness, but violates the sleep cycle and can lead to awakening at night.
• Regular physical exercises: Physical activity can improve sleep, but avoid intensive exercises immediately before bedtime.
• Limit the use of electronic devices before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin, hormone that regulates sleep.
• Relaxation techniques: Practice relaxation techniques, such as meditation, deep breathing or yoga, before bedtime, in order to reduce stress and anxiety.
• Avoid daytime sleep: Daytime sleep can break the night sleep. If you need to sleep during the day, limit the time up to 30 minutes and avoid sleep in the afternoon.
• Create a ritual before bedtime: To develop a relaxing ritual before bedtime, for example, reading a book, taking a warm bath or listening to soothing music.

Section 2: Herbal products to improve sleep: review and action mechanisms

2.1. Valeriana Officinalis):

Valerian is one of the most famous and widely used herbs for the treatment of insomnia. It has soothing and sedative properties that help reduce anxiety and improve sleep quality.

• The mechanism of action: It is believed that valerian affects the gamma-aminomatic acid (GABA), a neurotransmitter that plays an important role in the regulation of the nervous system and promotes relaxation. Valerian can increase the gaba level in the brain, which leads to a decrease in anxiety and improving sleep. Some studies also suggest that valerian can interact with serotonin receptors, which also participate in the regulation of mood and sleep.

• Indications: Insomnia, anxiety, nervous excitement, muscle tension.

• Dosage and application: It is usually used in the form of capsules, tablets, liquid extract or tea. The recommended dosage varies depending on the form of release and individual sensitivity. It is usually recommended to take valerian 30-60 minutes before bedtime.

• Cautions and side effects: Valerian is usually well tolerated, but some people may have side effects, such as drowsiness, headache, dizziness and stomach disorder. Valerian is not recommended for pregnant and nursing women, as well as children without consulting a doctor. The simultaneous intake of valerian with alcohol, sedatives and antidepressants should be avoided, as this can enhance their effect.

2.2. Chamomile (Matricaria Chamomilla):

Chamomile is a popular grass, known for its soothing and relaxing properties. It is often used to facilitate anxiety, relieve stress and improve sleep.

• The mechanism of action: Chamomile contains Apigenin, flavonoid, which is associated with benzodiazepine receptors in the brain, having a calming effect. In addition, chamomile has anti -inflammatory and antioxidant properties, which can contribute to general improvement in health and reduce anxiety.

• Indications: Insomnia, anxiety, nervous excitement, stomach disorder, colic in infants.

• Dosage and application: It is usually used in the form of tea, capsules or essential oils. Chamomile tea can be drunk 30-60 minutes before bedtime. Chamomile essential oil can be used for aromatherapy, adding a few drops to a diffuser or bath.

• Cautions and side effects: Chamomile is usually considered safe, but in some people allergic reactions can cause allergic reactions, especially in those who are allergic to the plants of the Asteraceae family (for example, ragweed, chrysanthemums, velvets). In rare cases, chamomile can cause drowsiness, nausea and vomiting. Chamomile should be used with caution to pregnant women and people taking anticoagulants, as it can have a slightly thinning effect with the effect.

2.3. Melissa Officinalis):

Melissa, also known as lemon mint, is grass with a pleasant citrus aroma that has soothing and antiviral properties. It is often used to facilitate anxiety, improve mood and sleep.

• The mechanism of action: Melissa contains rosemary acid, which inhibits the Gaba transaminase enzyme responsible for the splitting of Gaba. Thus, Melissa can increase the gaba level in the brain, having a soothing effect. In addition, Melissa has antioxidant and anti -inflammatory properties that can contribute to the overall improvement of health.

• Indications: Insomnia, anxiety, nervous excitement, depression, herpes.

• Dosage and application: It is usually used in the form of tea, capsules, liquid extract or essential oil. Melissa tea can be drunk several times a day, including before bedtime. The lemon balm essential oil can be used for aromatherapy.

• Cautions and side effects: Melissa is usually well tolerated, but some people can cause drowsiness, dizziness and decreased blood pressure. Melissa should be used with caution to people with hypothyroidism, as it can reduce the function of the thyroid gland. Melissa is not recommended for pregnant and nursing women without consulting a doctor.

2.4. Лаванда (Ang auction lavandy):

Lavender is a fragrant plant known for its soothing and relaxing properties. It is widely used in aromatherapy, cosmetics and medicine to facilitate anxiety, improve sleep and relieve stress.

• The mechanism of action: It is believed that the active components of lavender, such as linalole and linalilancetate, affect the nervous system, reducing anxiety and improving sleep. Lavender can contact Gaba receptors and modulate the activity of serotonin receptors, having a calming effect. The aroma of lavender can also stimulate a limbic system that plays a role in the regulation of emotions.

• Indications: Insomnia, anxiety, stress, headache, depression.

• Dosage and application: Lavender is used in various forms, including essential oil, capsules, tea and sprays. Lavender essential oil can be used for aromatherapy, adding a few drops to a diffuser or bath. Lavender tea can be drunk 30-60 minutes before bedtime. Lavender capsules are taken according to the instructions on the package.

• Cautions and side effects: Lavender is usually well tolerated, but in some people allergic reactions such as skin rash and itching can cause. In rare cases, lavender can cause drowsiness, headache and nausea. Lavender essential oil should be used with caution to pregnant women and children.

2.5. Passiflora (Passiflora Incarnata):

Passiflora, or passion, is a herbaceous plant, known for its soothing and anxiolytic properties. It is often used to facilitate anxiety, improve sleep and relieve nervous stress.

• The mechanism of action: Passiflora contains flavonoids that can affect Gaba receptors in the brain, having a calming effect. Some studies also suggest that passiflora can interact with serotonin receptors and reduce the level of cortisol, stress hormone.

• Indications: Insomnia, anxiety, nervous excitement, muscle tension, opiates cancellation syndrome.

• Dosage and application: It is usually used in the form of capsules, tablets, liquid extract or tea. The recommended dosage varies depending on the form of release and individual sensitivity. It is usually recommended to take a passiflora 30-60 minutes before bedtime.

• Cautions and side effects: Passiflora is usually well tolerated, but some people may have side effects, such as drowsiness, dizziness and stomach disorder. Passiflora is not recommended for pregnant and nursing women, as well as children without consulting a doctor. The simultaneous use of passiflora with alcohol, sedatives and antidepressants should be avoided, as this can enhance their effect.

2.6. California escholtzia (Eschscholzia Californica):

California escholtius, also known as the California Mac, is a plant with soothing and sleeping pills. It is often used to relieve insomnia, anxiety and nervous tension.

• The mechanism of action: It is believed that alkaloids contained in the Eshch qsholzia of California affect Gaba receptors in the brain, having a calming effect. Eshollets can also interact with dopamine receptors, which can help improve mood and reduce anxiety.

• Indications: Insomnia, anxiety, nervous excitement, muscle tension, headache.

• Dosage and application: It is usually used in the form of capsules, tablets or liquid extract. The recommended dosage varies depending on the form of release and individual sensitivity. It is usually recommended to take California Eshcholtia 30-60 minutes before bedtime.

• Cautions and side effects: California esch oscholzition is usually well tolerated, but some people may have side effects, such as drowsiness, dizziness and stomach disorder. California esch oscholzia is not recommended for pregnant and nursing women, as well as children without consulting a doctor. The simultaneous intake of California eschscholtia with alcohol, sedative drugs and antidepressants should be avoided, as this can strengthen their effect.

Section 3: Dad for sleep based on herbs: forms of release and features of application

3.1. Tea fees:

Herbal teas is a popular and soft way to use herbs to improve sleep. Tea training camps often contain a combination of herbs, such as chamomile, lavender, lemon balm and valerian, which synergically strengthen each other.

• Advantages: It is easy to cook, a pleasant taste and aroma, a warming effect, contributes to relaxation.
• Flaws: The effect can be less pronounced than other forms of release, it is necessary to cook time.
• Application: Bring tea according to the instructions on the packaging and drink 30-60 minutes before bedtime.

3.2. Capsules and tablets:

Capsules and tablets contain standardized herbs extracts, which provides a more accurate dosage and predictable effect.

• Advantages: Ease of use, accurate dosage, long shelf life.
• Flaws: May contain additional ingredients, such as fillers and preservatives that can cause allergic reactions.
• Application: Take according to the instructions on the package 30-60 minutes before bedtime.

3.3. Liquid extracts:

Liquid extracts are concentrated grass solutions that are quickly absorbed into the body.

• Advantages: Quick action, easy to dose, can be added to drinks.
• Flaws: They can have a specific taste and smell, contain alcohol.
• Application: Add to water or juice and take according to the instructions on the package 30-60 minutes before bedtime.

3.4. Essential oils:

Essential oils are concentrated aromatic substances obtained from plants. They are used for aromatherapy and can have a calming and relaxing effect.

• Advantages: Quick effect, pleasant aroma, versatility of application.
• Flaws: Caution is required when using, can cause allergic reactions.
• Application: Add a few drops to the diffuser, bath or pillow before bedtime.

3.5. Combined dietary supplements:

Combined dietary supplements contain a mixture of several herbs, vitamins and minerals, which synergically enhance each other and have a comprehensive effect on sleep.

• Advantages: Comprehensive action, ease of use.
• Flaws: May contain a large amount of ingredients that can cause allergic reactions.
• Application: Take according to the instructions on the package 30-60 minutes before bedtime.

Section 4: Factors affecting the effectiveness of herbal sleeping products

4.1. Individual sensitivity:

The effectiveness of herbal sleeping products can vary depending on the individual sensitivity of a person. Some people can be more susceptible to certain herbs than others. It is important to start with a small dose and gradually increase it until the desired effect is achieved.

4.2. Quality and Standardization Product:

The quality and standardization of the product play an important role in the effectiveness of herbal products for sleeping. It is important to choose products from reliable manufacturers that guarantee the quality and standardization of herbs extracts. Standardization means that the product contains a certain amount of active substances, which provides a predictable effect.

4.3. Dosage and reception mode:

Correct dosage and reception regime are important to achieve the optimal effect of herbal sleeping products. It is important to follow the instructions on the packaging and take herbs 30-60 minutes before bedtime. It is not recommended to exceed the recommended dosage, as this can lead to side effects.

4.4. Related diseases and drugs:

Some related diseases and drugs can affect the effectiveness of herbal sleeping products. It is important to consult a doctor before using herbal products, especially if you have any chronic diseases or you take any medicine.

4.5. Duration of admission:

The duration of the reception of herbal products for sleep can also affect their effectiveness. Some herbs can be more effective with prolonged use, while others can cause addiction with prolonged use. It is important to observe moderation and consult a doctor if you plan to use herbal sleeping products for a long time.

Section 5: Precautions and possible side effects

5.1. Allergic reactions:

Some people may have allergic reactions to certain herbs. It is important to be attentive to any signs of allergies, such as skin rash, itching, facial swelling or difficulty breathing. In the event of an allergic reaction, it is necessary to immediately stop using the herbal product and consult a doctor.

5.2. Interaction with drugs:

Herbal products can interact with some medicines. It is important to consult a doctor before using herbal products, if you take any drugs, especially anticoagulants, antidepressants, sedatives and antihypertensive agents.

5.3. Pregnancy and breastfeeding:

Some herbs are not recommended to be used during pregnancy and breastfeeding. It is important to consult a doctor before using herbal products if you are pregnant or breastfeeding.

5.4. Childhood:

Some herbs are not recommended for children without consulting a doctor. It is important to consult a doctor before using herbal products for children.

5.5. Possible side effects:

Herbal products can cause side effects, such as drowsiness, dizziness, stomach disorder and headache. It is important to be attentive to any side effects and stop using the herbal product if they become too pronounced.

Section 6: Combining herbal sleeping products with other methods of improving sleep

6.1. Sleep hygiene:

Herbal products for sleep can be more effective in combination with good sleep hygiene. It is important to observe a regular sleep mode, create a comfortable environment for sleep, avoid caffeine and alcohol before bedtime, engage in physical exercises regularly and practice relaxation techniques.

6.2. Cognitive-behavioral therapy (KPT):

KPT is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep. KPT can be used in combination with herbal sleeping products to achieve the best result.

6.3. Meditation and relaxation:

Meditation and relaxation techniques, such as deep breathing, yoga and progressive muscle relaxation, can help reduce stress and anxiety, which can improve sleep.

6.4. Diet and food:

A balanced diet and proper nutrition can help improve sleep. It is important to avoid heavy food and large portions before bedtime, eat foods rich in magnesium and tripophane, and drink enough water during the day.

6.5. Physical activity:

Regular physical activity can improve sleep, but it is important to avoid intensive exercises immediately before bedtime.

Section 7: Conclusion: Choosing a herbal sleep for sleep and consulting a doctor

The choice of herbal sleep for sleeping is an individual process that depends on your needs and preferences. It is important to consider factors such as individual sensitivity, product quality, dosage and reception regime, concomitant diseases and medicines. Before using herbal products for sleep, you need to consult a doctor, especially if you have any chronic diseases or take any medicine. The doctor can help you choose the most suitable herbal product and determine the correct dosage.

This detailed article covers the requested topics extensively. Remember to adapt the dosage and application guidelines based on specific product instructions and professional medical advice.