Overview of the best dietary supplements for calm sleep

Overview of the best dietary supplements for calm sleep: the guide to choose and use

Section 1: Understanding problems with sleep and the role of dietary supplements

Sleep disorders are a common problem that affects millions of people around the world. They can appear in various forms, including difficulties with falling asleep (insomnia), frequent awakening at night, early awakening, a feeling of fatigue after sleeping and even violation of breathing in a dream (apnea). The causes of these problems can be diverse: stress, anxiety, depression, improper daily regimen, poor nutrition, lack of physical activity, drinking alcohol and caffeine, medical conditions and taking certain drugs.

The lack of quality sleep has a negative impact on many aspects of life, including physical and mental health, performance, concentration, mood and general quality of life. Prolonged insomnia can lead to serious consequences, such as an increased risk of cardiovascular diseases, diabetes, obesity, weakening of the immune system, a decrease in cognitive functions and an increase in the likelihood of depression and anxiety disorders.

Therefore, the importance of solving problems with sleep is undeniable. While changing the lifestyle and observing sleep hygiene are key factors in improving the quality of sleep, biologically active additives (dietary supplements) can serve as an additional tool that helps to relax, reduce anxiety and improve sleep.

It is important to emphasize that dietary supplements are not medicines and cannot replace the full treatment of medical conditions that cause sleep disturbances. They are designed to maintain general health and well -being, and can also help as an addition to a comprehensive approach to solving sleep problems. Before taking any dietary supplements, you need to consult a doctor, especially if you have any medical conditions or you take medications.

Section 2: Key ingredients of dietary supplement to improve sleep

The market for improving sleep offers a wide selection of products containing various ingredients. Some of the most common and studied ingredients used in dietary supplements for calm sleep include:

• Melatonin: Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms (internal hours of the body) that control the cycle of sleep and wakefulness. The level of melatonin in the body usually rises in the evening, signaling the onset of time for sleeping, and decreases in the morning, contributing to awakening. Bades with melatonin can help with insomnia caused by a violation of circadian rhythms, for example, when changing time zones (jetlag) or when working to a night shift. The dosage of melatonin is usually from 0.3 mg to 5 mg, is taken 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary. Side effects of melatonin are usually insignificant and can include headache, dizziness, nausea and drowsiness during the day.

• Magnesium: Magnesium is an important mineral that is involved in many biochemical processes in the body, including regulation of the nervous system, muscle function and heart rhythm. Magnesium deficiency can lead to anxiety, irritability, muscle cramps and sleep problems. Magnesium helps to relax the muscles and calm the nervous system, which can contribute to more easy falling asleep and improve the quality of sleep. Various forms of magnesium, such as magnesium glycinate, magnesium tronate and magnesium citrate, can be more bioavailable and better tolerate than magnesium oxide. The dosage of magnesium is usually from 200 mg to 400 mg, is taken in the evening.

• Valerian: Valerian is a medicinal plant, the roots of which are traditionally used to treat insomnia and anxiety. It is believed that Valerian has a calming effect on the nervous system, reduces anxiety and promotes relaxation, which can facilitate falling asleep and improve sleep quality. The mechanism of action of valerian is not fully studied, but it is assumed that it affects the level of gamma-aminomatic acid (GABA) in the brain, a neurotransmitter that has a calming effect. The dosage of valerian is usually from 400 mg to 900 mg of valerian root extract, taken 30-60 minutes before sleep.

• Chamomile: Chamomile is a plant whose flowers are traditionally used for the preparation of tea, which has calming and relaxing properties. It is believed that the chamomile contains an apigenin, an antioxidant that can contact certain receptors in the brain and have a calming effect. Chamomile can help reduce anxiety, relax and improve sleep quality. It can be consumed in the form of tea before bedtime or taken in the form of an extract. The dosage of chamomile extract is usually from 200 mg to 400 mg, is taken 30-60 minutes before bedtime.

• L-theanine: L-theanine is an amino acid that is contained in tea, especially in green tea. He has soothing and relaxing properties, without causing drowsiness. L-theanine can help reduce anxiety, improve attention concentration and promote relaxation, which can facilitate falling asleep and improve sleep quality. It is believed that L-theanine affects the level of neurotransmitters in the brain, such as GABA and serotonin. The dosage of L-theanine is usually from 100 mg to 200 mg, taken 30-60 minutes before bedtime.

• 5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid that is the predecessor of serotonin, a neurotransmitter, playing an important role in the regulation of mood, sleep and appetite. It is believed that 5-HTP can help increase the level of serotonin in the brain, which can improve mood, reduce anxiety and promote deeper and more calm sleep. The dosage of 5-HTP is usually from 50 mg to 100 mg, taken 30-60 minutes before bedtime. It is important to note that 5-HTP can interact with some drugs, especially with antidepressants, so before taking the appointment you need to consult a doctor.

• Melissa: Melissa is a medicinal plant whose leaves have soothing and antiviral properties. Melissa is traditionally used to treat anxiety, stress and insomnia. It is believed that lemon balm contains compounds that can be associated with certain receptors in the brain and have a calming effect. The dosage of the lemon balm extract is usually from 300 mg to 600 mg, is taken 30-60 minutes before bedtime.

• Triptofan: Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. Triptofan plays an important role in the regulation of mood, sleep and appetite. It is believed that tryptophan can help increase the level of serotonin and melatonin in the brain, which can improve mood, reduce anxiety and contribute to deeper and more calm sleep. Triptophanes are contained in products such as turkey, chicken, fish, eggs, nuts and seeds. It can also be taken in the form of dietary supplements. The dosage of tripophanes is usually from 500 mg to 1000 mg, taken 30-60 minutes before bedtime.

• Gamk (gamma-aminobral acid): GABA is a neurotransmitter that has a calming effect on the nervous system. GABA helps to reduce anxiety, relax and improve sleep quality. It is believed that the GABA blocks nerve impulses in the brain, which can cause anxiety and excitement. The dosage of the GABA is usually from 500 mg to 750 mg, is taken 30-60 minutes before bedtime. It is important to note that the GABA, taken orally, may not penetrate through the hematoencephalic barrier effective, so its effectiveness can be limited.

Section 3: Factors that should be taken into account when choosing a dietary supplement for sleeping

The choice of a suitable dietary supplement to improve sleep is an individual process that depends on many factors, including the cause of sleep disturbance, individual characteristics of the body, the presence of medical conditions and medications taken. When choosing a dietary supplement for sleep, the following factors should be taken into account:

• Reason for sleeping: It is important to determine the cause of sleep disturbance in order to choose a dietary supplement that will be the most effective. For example, if insomnia is caused by a violation of circadian rhythms, a dietary supplement with melatonin can be useful. If insomnia is caused by anxiety and stress, dietary supplements with Valerian, chamomile or L-theanine can be more suitable.

• Individual sensitivity: Each organism reacts to dietary supplements in different ways. It is important to start with a low dose and gradually increase it if necessary to determine the optimal dose and avoid side effects.

• The presence of medical conditions: If you have any medical conditions, such as diseases of the liver, kidneys, heart or autoimmune diseases, before taking any dietary supplements, you need to consult a doctor. Some dietary supplements can be contraindicated in certain medical conditions.

• Taken medicines: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. It is important to inform your doctor about all the medicines and dietary supplements that you take to avoid unwanted interactions.

• Quality and reputation manufacturer: It is important to choose dietary supplements from reliable manufacturers who adhere to high quality standards and test their products for safety and efficiency. Look for products that have undergone independent testing by a third party and have quality certificates.

• Output form: Dietary dietary supplements are produced in various forms, including tablets, capsules, liquids, powders and chewing gum. Select the output form that is most convenient for you and which is easy to accept.

• Composition: Carefully study the composition of Bad to make sure that it contains the ingredients that you need and does not contain the ingredients that you may have allergies or intolerance.

• Reviews: Read the reviews of other users about the dietary supplement to get an idea of ​​its effectiveness and possible side effects. However, remember that reviews are a subjective opinion, and what works for one person may not work for another.

Section 4: Recommendations for the use of dietary supplements for sleeping

To achieve maximum efficiency and minimize the risk of side effects, when using dietary supplements for sleep, the following recommendations should be observed:

• Consult a doctor: Before taking any dietary supplements for sleeping, you need to consult a doctor, especially if you have any medical conditions or you take medications. The doctor will be able to evaluate your individual situation and help choose the most suitable dietary supplement and dosage.

• Follow the dosage recommendations: It is important to comply with the dosage recommendations indicated on the pack of dietary supplements or recommended by the doctor. Do not exceed the recommended dose, as this can increase the risk of side effects.

• Take dietary supplement 30-60 minutes before bedtime: Most dietary supplements for sleep should be taken 30-60 minutes before bedtime, so that they manage to act.

• Create favorable conditions for sleep: In addition to taking dietary supplements, it is important to create favorable conditions for sleeping, such as a dark, quiet and cool bedroom, a convenient mattress and a pillow, a regular sleep and wakefulness mode, the refusal to use electronic devices before bedtime and limiting the use of caffeine and alcohol.

• Be patient: The effect of taking dietary supplements for sleeping can not appear immediately. It may take several days or weeks of regular admission to feel an improvement in sleep quality.

• Track your results: Keep a sleep diary to track the duration and quality of your sleep, as well as any side effects that you may experience. This will help you determine how effective dietary supplements are and whether it is necessary to adjust the dosage or choose another product.

• Do not rely only on dietary supplements: Dad for sleeping is only one of the tools in a complex approach to solving sleep problems. It is also important to observe sleep hygiene, change your lifestyle and consult a doctor if sleep disturbances do not pass or worsen.

• Avoid prolonged use: Long -term use of some dietary supplements for sleep, such as melatonin, can lead to dependence and violation of the natural production of the hormone. Try to use dietary supplements only if necessary and take breaks in their reception.

• Stop taking when side effects appear: If you experience any side effects after taking Bad, such as headache, dizziness, nausea, drowsiness during the day or allergic reactions, stop taking and consult a doctor.

Section 5: Review of specific dietary supplements for calm sleep (with examples and comparisons)

This section presents a review of specific dietary supplements for a calm sleep available on the market. It is important to note that the presented products are examples and are not advertising. Before buying and using any dietary supplement, you need to consult a doctor.

1. Solgar Melaton’s 5 mg:

• Description: The dietary supplement contains 5 mg of melatonin in one tablet. Solgar is a well -known and respected manufacturer of vitamins and additives.
• Advantages: Suitable for people with violation of circadian rhythms, for example, with jetlag or working on a night shift. Quick -acting.
• Flaws: High dosage of melatonin can cause drowsiness during the day in some people. Not recommended for prolonged use.
• Recommendations: Start with a smaller dose (for example, halves of the tablet) and gradually increase it if necessary. Take 30-60 minutes before bedtime.

2. Natural Vitality Calm:

• Description: Diet in the form of powder containing magnesium citrate. Natural Vitaly is a well -known brand specializing in products to maintain the nervous system and relaxation.
• Advantages: Magnesium helps to relax the muscles and calm the nervous system. Magnesium citrate is well absorbed. A pleasant taste (various tastes are available).
• Flaws: It can cause a laxative effect in some people, especially with high doses.
• Recommendations: Start with a small amount of powder and gradually increase it if necessary. Take in the evening, before bedtime.

3. Gaia Herbs SleepThru:

• Description: A dietary supplement in the form of capsules containing a mixture of plant extracts, including valerian, chamomile, lemon balm and lavender. Gaia Herbs is a well -known plant additive manufacturer.
• Advantages: Contains a complex of plant ingredients that have a calming and relaxing effect.
• Flaws: It can cause drowsiness during the day in some people. Not recommended for pregnant women and lactating women.
• Recommendations: Take 1-2 capsules 30-60 minutes before bedtime.

4. Source Naturals L-Theanine:

• Description: Diet in the form of tablets containing L-theanine. Source Naturals is a well -known manufacturer of vitamins and additives.
• Advantages: L-theanine has soothing and relaxing properties, without causing drowsiness. It can help improve concentration.
• Flaws: The effect can be less pronounced than that of other dietary supplements for sleeping.
• Recommendations: Take 1-2 tablets 30-60 minutes before bedtime.

5. Irwin Naturals Sleep Well:

• Description: A dietary supplement in the form of liquid capsules containing a mixture of melatonin, L-theanine, 5-HTP and plant extracts. Irwin Naturals is a well -known manufacturer of vitamins and additives.
• Advantages: Contains a complex of ingredients that help relax and improve sleep. Liquid capsules can be absorbed faster.
• Flaws: It can interact with some drugs. Not recommended for pregnant women and lactating women.
• Recommendations: Take 1-2 capsules 30-60 minutes before bedtime.

Comparison:

Bad	The main ingredients	Advantages	Flaws	Recommendations
Solgar Melaton’s 5 mg	Melatonin	Suitable in violation of circadian rhythms, fast -acting	High dosage, not for prolonged use, drowsiness during the day	Start with a low dose, take 30-60 minutes before bedtime
Natural Vitality Calm	Magnesium citrate	Relaxes muscles, soothes the nervous system, is well absorbed, pleasant taste	Can cause a laxative effect	Start with a small amount, take in the evening, before bedtime
Gaia Herbs SleepThru	Valerian, chamomile, …	A complex of plant ingredients, a calming and relaxing effect	Can cause drowsiness during the day, not for pregnant and lactating	Take 1-2 capsules 30-60 minutes before bedtime
Source Naturals L-Theanine	L-theanine	Calms and relaxes, does not cause drowsiness, improves concentration of attention	The effect can be less pronounced	Take 1-2 tablets 30-60 minutes before bedtime
Irwin Naturals Sleep Well	Melatonin, L-Tean, …	A complex of ingredients, helps to relax and improve sleep, liquid capsules	Can interact with medicines, not for pregnant and lactating	Take 1-2 capsules 30-60 minutes before bedtime

Important: This table is intended only for information purposes and is not a replacement for a consultation with a doctor.

Section 6: Alternative approaches to sleep improvement (except for dietary supplements)

In addition to taking dietary supplements, there are many other approaches to improving sleep, which can be effective and safe. These include:

• Sleep hygiene:

  • Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your circus rhythms and improve sleep quality.
  • Creating comfortable sleep conditions: Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or white noise to block light and sound. Maintain a comfortable temperature in the room.
  • Convenient mattress and pillow: Invest in a high -quality mattress and pillow, which provide good support and comfort.
  • Restriction on the use of electronic devices before bedtime: Avoid using smartphones, tablets and computers an hour before bedtime. The blue light emitted by these devices can suppress the production of melatonin and impede the fall asleep.
  • Regular physical exercises: Do physical exercises regularly, but avoid intense training a few hours before bedtime.
  • Limiting the use of caffeine and alcohol: Limit the use of caffeine and alcohol, especially in the afternoon and evening.
  • Refusal of abundant food before bedtime: Avoid abundant food 2-3 hours before bedtime.
  • Relaxing rituals before bedtime: Develop relaxing rituals before bedtime, such as a warm bath, reading a book or meditation.

• Cognitive-behavioral therapy for insomnia (KPT): KPT B is a type of psychotherapy that helps people with insomnia change their thoughts and behavior associated with sleep. KPT B includes techniques such as restricting the time spent in bed, stimulus control and cognitive restructuring.

• Relaxation techniques: Relaxation techniques, such as meditation, yoga, tai-chi and progressive muscle relaxation, can help reduce anxiety and stress, which can help improve sleep.

• State therapy: Light therapy can be useful for people with circus rhythms, for example, with a seasonal affective disorder (SAR) or when working on a night shift. Light therapy consists in the effects of bright light on the eyes at a certain time of the day.

• Aromatherapy: Some essential oils, such as lavender, chamomile and sandalwood, have soothing and relaxing properties and can help improve sleep. Essential oils can be used in diffuser, added to the bath or applied to the skin (in diluted form).

• Iglowerie (acupuncture): Some studies show that acupuncture can be effective for treating insomnia.

Section 7: Conclusion

Slone problems are a serious problem that can have a negative impact on many aspects of life. Dietary dietary supplements can be a useful addition to a comprehensive approach to solving problems with sleep, but it is important to remember that they are not medicines and cannot replace the full treatment of medical conditions.

Before taking any dietary supplements for sleeping, you need to consult a doctor. It is important to choose dietary supplements from reliable manufacturers, comply with dosage recommendations and monitor your results. In addition to taking dietary supplements, it is important to observe sleep hygiene, change your lifestyle and consult a doctor if sleep disturbances do not pass or worsen.

Important: The information presented in this article is intended only for information purposes and is not a replacement for a consultation with a doctor. Always consult your doctor before taking any dietary supplements or making any changes to your treatment plan.