How to choose dietary supplement to improve sleep

How to choose dietary supplement to improve sleep: Complete guidance

Insomnia is a scourge of modern society. Stress, fast pace of life, oversaturation of information and the constant effect of screens negatively affect the quality and duration of sleep. In search of a solution to this problem, many turn to biologically active additives (BAD). However, the choice of dietary supplements to improve sleep is not an easy task. The market is full of offers, and it is difficult to understand their effectiveness and safety. In this article, we will consider in detail how to choose the right dietary supplement to improve sleep, taking into account various factors, from the causes of insomnia to the individual characteristics of the body.

1. Determining the cause of sleep disturbance

Before you run to the pharmacy for the first additive, you need to understand what exactly prevents you from sleeping. Insomnia can be caused by many factors, and the choice of dietary supplements directly depends on the main reason.

• Stress and anxiety: If insomnia occurs against a background of increased stress, anxiety or depression, it is advisable to choose dietary supplements with soothing and relaxing properties. These include:

  • Magnesium: Magnesium plays an important role in the regulation of the nervous system and promotes muscle relaxation. Magnesium deficiency can lead to anxiety, irritability and, as a result, to sleep disturbance.
  • L-theanine: The amino acid contained in tea has a calming effect without causing drowsiness. L-theanine helps to reduce stress and anxiety, improving the quality of sleep.
  • Gamk (gamma-aminobral acid): GABA is the main brake neurotransmitter in the brain. It helps to reduce nervous excitement and promotes relaxation.
  • Herbal extracts: Valerian, Chamomile, Melissa — traditional means to calm and improve sleep. They have a mild sedative effect and help to cope with anxiety.

• Violation of circadian rhythms: If you have lost sleep and wakefulness (for example, due to replaceable work, flights or frequent use of gadgets before bedtime), then you need to restore circid rhythms. In this case, effective:

  • Melatonin: A hormone regulating sleep and wakefulness cycles. Melatonin helps to adapt to the change of time zones, normalize sleep with replaceable work and simply improve falling asleep. It is important to remember that melatonin is not a sleeping pill, but rather a regulator of circadian rhythms.
  • State therapy: The effect of bright light in the morning helps to suppress the production of melatonin and synchronize the inner clock.

• Age changes: With age, the production of melatonin decreases, which can lead to sleep problems. In this case, the intake of melatonin can be useful.

• Physical discomfort: Pain, convulsions, restless legs syndrome — all this can interfere with normal sleep. In this case, it is necessary to treat the underlying disease that causes discomfort. Some dietary supplements can help alleviate the symptoms:

  • Magnesium: Helps with convulsions in the legs.
  • Calcium: It is important for the health of bones and muscles.
  • Iron: Iron deficiency can be the cause of restless legs syndrome.

• Bad habits: Excessive use of caffeine, alcohol or nicotine negatively affects the quality of sleep. In this case, it is necessary to abandon bad habits or at least limit their use, especially in the afternoon.

2. The composition of dietary supplements: key ingredients and their action

Carefully study the composition of dietary supplements before buying. Pay attention to the following components:

• Melatonin: As already mentioned, the hormone regulating the cycles of sleep and wakefulness. The dosage of melatonin varies from 0.5 to 5 mg. You should start with a minimum dose and gradually increase it if necessary. It is important to remember that melatonin can cause side effects, such as headache, drowsiness and dizziness.
• Magnesium: The mineral necessary for the normal operation of the nervous system. There are various forms of magnesium, and some of them are better absorbed than others. For example, magnesium glycinate and magnesium tronate are considered more bio -access forms.
• L-theanine: Amino acid with a calming effect. The dosage of L-theanine is usually from 100 to 200 mg.
• Gamk (gamma-aminobral acid): A neurotransmitter that reduces nervous excitement. The dosage of the GABA varies from 500 mg to 3 g. It is important to remember that the GABA may not penetrate through the hematoencephalic barrier, so its effectiveness when taking orally can be limited.
• Valerian: A traditional remedy for calm and improve sleep. Valerian contains valerian acid, which has a sedative effect. The dosage of valerian is usually from 400 to 600 mg.
• Chamomile: It has a mild sedative and anti -inflammatory effect. Chamomile can be consumed in the form of tea or taken as a composition of dietary supplements.
• Melissa: It has a calming and antiviral effect. Melissa can be consumed in the form of tea or taken as a composition of dietary supplements.
• 5-HTP (5-hydroxyryptophan): The precursor of serotonin, a neurotransmitter who plays an important role in the regulation of mood and sleep. 5-HTP can help improve sleep, especially in people with serotonin deficiency. The dosage of 5-HTP is usually from 50 to 100 mg.
• Triptofan: Amino acid, which is also the precursor of serotonin. Triptophanes are contained in some foods, such as turkey, milk and nuts.
• Calcium: It is important for the health of bones and muscles, and also participates in sleep regulation. Calcium deficiency can lead to insomnia.
• Ayurveda herbs: Ashvaganda, Brams and other herbs used in Ayurveda, traditional Indian medicine, can help improve sleep and cope with stress.

3. Form of release and ease of reception

Bad for improving sleep are available in various forms: tablets, capsules, powders, liquids, teas. Choose a form that is most convenient for you. For example, if it is difficult for you to swallow tablets, choose capsules or liquids. Tea with chamomile or lemon balm is a pleasant and relaxing way to prepare for sleep.

4. Dosage and reception mode

Strictly follow the instructions for the use indicated on the package of dietary supplements. Do not exceed the recommended dosage. Some dietary supplements should be taken immediately before bedtime, others should be taken a few hours before bedtime. It is important to remember that dietary supplement is not a medicine, and they do not act instantly. The effect of admission of dietary supplements can manifest itself in a few days or weeks.

5. Possible side effects and contraindications

Before taking any dietary supplements, it is necessary to familiarize yourself with possible side effects and contraindications. Some dietary supplements can cause drowsiness, headache, dizziness, nausea, stomach disorder and other side effects. Bad can interact with other drugs, so it is important to inform the doctor about what dietary supplements you take.

Contraindications to the reception of dietary supplement to improve sleep may include:

• Pregnancy and breastfeeding: Most dietary supplements are not recommended to be taken during pregnancy and breastfeeding, since their safety for the fetus and baby has not been proven.
• Individual intolerance: If you are allergic to any dietary supplement component, do not take it.
• Reception of certain drugs: Some dietary supplements can interact with antidepressants, anticoagulants and other drugs.
• Chronic diseases: If you have chronic diseases, such as liver, kidneys or cardiovascular system diseases, consult your doctor before taking dietary supplements.
• Childhood: Most dietary supplements are not intended for children.

6. Certification and product quality

Choose a dietary supplement from trusted manufacturers with a good reputation. Make sure that the dietary supplement is certified and complies with quality standards. Pay attention to the availability of GMP (good manufactoring practice), ISO and others. Certification information is usually indicated on the package of dietary supplements.

7. Reviews and recommendations

Before buying dietary supplements, read the reviews of other customers. However, do not blindly trust all reviews, as they can be biased or even fabricated. Pay attention to the reviews that describe the experience of using dietary supplements in detail, as well as the reviews left by trusted customers.

Consult a doctor or pharmacist before taking dietary supplements. They will help you choose the most suitable dietary supplement, given your individual characteristics and health status.

8. Alternative methods of sleep improvement

Before resorting to dietary supplements, try to improve sleep using alternative methods:

• Observe sleep and wakefulness mode: Try to go to bed and get up at the same time every day, even on the weekend.
• Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom. Use a convenient mattress and pillow.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do not use gadgets before bedtime: Blue light radiated by the screens of gadgets suppresses the production of melatonin.
• Play sports regularly: Exercise helps improve sleep, but do not play sports immediately before bedtime.
• Take a warm bath or shower before bedtime: Warm water helps to relax and prepare for sleep.
• Practice relaxation techniques: Meditation, yoga, breathing exercises — all this can help relieve stress and improve sleep.
• Contact the psychotherapist: If insomnia is caused by stress, anxiety or depression, contact a psychotherapist.

9. Diet to improve sleep in children

The choice of dietary supplement to improve sleep in children is an especially responsible task. Before giving a child any dietary supplements, it is necessary to consult a pediatrician. Most dietary supplements are not intended for children, and their safety is not proven for the child’s body.

To improve sleep in children, you can use the following methods:

• Compliance with sleep and wakefulness mode: It is important to teach a child to go to bed and get up at the same time every day.
• Creating comfortable sleep conditions: Provide silence, darkness and coolness in the children’s room.
• Restriction on the use of gadgets before bedtime: Do not let your child use gadgets before bedtime.
• Reading fairy tales before bedtime: Reading fairy tales helps to relax and prepare for sleep.
• Herbal teas: Tea with chamomile or lemon balm can help calm the child and improve sleep.
• Melatonin (only as prescribed by a doctor): In some cases, a pediatrician can prescribe melatonin to a child, but only after a thorough examination and assessment of risks and advantages.

10. Conclusion

The choice of dietary supplement to improve sleep is an individual process that requires the accounting of many factors. Before you make any decision, determine the cause of sleep disturbance, study the composition of dietary supplements, read possible side effects and contraindications, consult a doctor or pharmacist. Remember that dietary supplement is not a panacea, and they will not replace a healthy lifestyle and the correct hygiene of sleep. The combination of dietary supplements with alternative methods for improving sleep can help you return a healthy and strong sleep.