Secrets of choosing the best dietary supplements for sleeping

Section 1: Understanding sleep and sleep problems

1. Physiology of sleep: Fundamentals of circadian rhythms and stages of sleep.

   • Circus rhythms: Explanation of biological watches regulating the sleeping cycle. The role of light, melatonin and other factors. The effect of replaceable work, the change of time zones (Jetlag) and the irregular regime on circus rhythms. Methods of synchronization of circadian rhythms: light therapy, diet, physical exercises.
   • Sleep stages: A detailed description of the stages of NREM (N1, N2, N3) and REM sleep. Their physiological features: brain activity (EEG), muscle tone, eye movements. Functions of each stage: memory consolidation (NREM), processing of emotions (REM), physical recovery (NREM). The influence of age on the structure of sleep.
   • Sleep Neurotransmitters: The role of the GABA (gamma-aminomatic acid), serotonin, melatonin, adenosine and other neurotransmitters in sleep regulation. How some dietary supplements affect these neurotransmitters. The relationship of neurotransmitters and various sleep disorders.
   • Hormonal sleep regulation: The influence of hormones, such as cortisol, growth hormone and leptin, on sleep. Hormonal balance disorders and their connection with sleep problems (for example, Kushing Syndrome, hyperthyroidism). How sleep affects the hormonal system and vice versa.

2. Sleep disorders: types, causes and symptoms.

   • Insomnia (insomnia): Various types of insomnia (acute, chronic, primary, secondary). Causes of insomnia: stress, anxiety, depression, poor observance of sleep hygiene, chronic diseases, medicines. Symptoms of insomnia: difficulties with falling asleep, frequent awakening at night, early awakening, fatigue during the day, irritability, problems with concentration. Diagnosis of insomnia (polysography, sleep diary).
   • Obstructive Apnoe SNA Syndrome (SOAS): SAS development mechanism: obstruction of the upper respiratory tract during sleep. Risk factors of Soas: obesity, male gender, age, anatomical features (for example, enlarged tonsils). Symptoms of Soas: loud snoring, stopping breathing in a dream, daytime drowsiness, headaches in the morning, increased blood pressure. Complications of Soas: cardiovascular diseases, stroke, type 2 diabetes. Diagnosis of Soas (polysonography).
   • Restless legs syndrome (SBN): The feeling of discomfort and the need to move your feet, especially at night. Causes of SBN: iron deficiency, genetic predisposition, chronic diseases (for example, renal failure). Symptoms of SBN: tingling, burning, itching in the legs, intensifying at rest. The effect of SBN on the quality of sleep and the general state of health.
   • Narcolence: Neurological disorder, characterized by excessive daytime drowsiness, sudden attacks of weakness (cataplexia), hallucinations and sleepy paralysis. Causes of narcolepsy: deficiency of hypocratin (ORDOXINA), autoimmune processes. Diagnosis of narcolepsy (polysonography, latency test for sleep).
   • Parasia: Various behavior disorders during sleep, such as sleeping, nightmares, night fears, conversations in a dream. Causes of paracinon: stress, fever, taking certain drugs, genetic predisposition. The influence of paracinum on sleep quality and safety.

3. Factors affecting the quality of sleep: diet, lifestyle, environment.

   • Diet: The effect of caffeine, alcohol, sugar and heavy food on sleep. Products contributing to bedtime: products rich in triple (for example, turkey, milk), magnesium (for example, spinach, nuts), potassium (for example, bananas). Recommendations for nutrition before bedtime: avoid heavy food, adhere to a regular diet.
   • Life: The influence of physical activity on sleep: moderate physical activity contributes to sleep, intense training before going to bed can worsen sleep. The influence of stress on sleep: stress control methods (meditation, yoga, breathing exercises). The influence of smoking on sleep: Nicotine worsens the quality of sleep.
   • Environment: The influence of temperature, lighting and noise on sleep. Optimal conditions for sleep: a dark, quiet, cool room. Recommendations for creating a comfortable sleep for sleeping: dense curtains, berushi, sleep mask, air humidifier. The influence of electronic devices on sleep: Blue light of the screens suppresses the production of melatonin. Recommendations for limiting the use of electronic devices before bedtime.

Section 2: Dad for sleeping: types, mechanisms of action and evidence base.

1. Melatonin:

   • Melatonin functions: Regulation of circadian rhythms, improving falling asleep, antioxidant effect.
   • The mechanism of action: Melatonin is associated with melatonin receptors (MT1 and MT2) in the brain, regulating the sleep-blessings cycle.
   • Dosage: Recommended dosage of melatonin: 0.3-5 mg before bedtime.
   • Efficiency: Evidence of melatonin’s effectiveness in insomnia caused by replaceable work, jetlag and delay in the phase of sleep. The results of clinical research.
   • Safety: Side effects of melatonin: headache, dizziness, drowsiness. Interaction with drugs. Contraindications.
   • Output forms: Tablets, capsules, chewing sweets, sprays. Advantages and disadvantages of various forms.
   • The choice of high -quality melatonin: Checking the availability of quality certificates (for example, NSF International, USP). Avoid products with additives.

2. Magnesium:

   • Magnesium functions: Relaxation of muscles, decreased stress, regulation of the nervous system.
   • The mechanism of action: Magnesium is involved in the synthesis of the GAMC (gamma-aminomatic acid), neurotransmitter, which has a calming effect. Magnesium also blocks NMDA receptors that are involved in the excitation of the nervous system.
   • Dosage: Recommended dosage of magnesium: 200-400 mg before bedtime.
   • Efficiency: Evidence of magnesium effectiveness in insomnia associated with stress, anxiety and muscle tension. The results of clinical research.
   • Safety: Side effects of magnesium: diarrhea, nausea, vomiting. Interaction with drugs. Contraindications (for example, renal failure).
   • Forms of magnesium: Magnesium citrate, magnesium glycinate, magnesium oxide, magnesium tronate. Advantages and disadvantages of various forms in terms of bioavailability and tolerance. Magnesium glycinate is considered the most well tolerated form.
   • The choice of high -quality magnesium: Checking the availability of quality certificates. Avoid products with additives.

3. Valerian:

   • Valerian functions: A calming effect, a decrease in anxiety, improvement of sleep quality.
   • The mechanism of action: Valerian contains compounds that are associated with the gamut receptors in the brain, enhancing their activity and exerting a calming effect. Valerian can also inhibit an enzyme that destroys the GABA.
   • Dosage: Recommended dosage of valerian: 400-900 mg of valerian root extract before going to bed.
   • Efficiency: Evidence of valerian’s effectiveness in insomnia associated with stress and anxiety. The results of clinical research.
   • Safety: Side effects of valerian: headache, dizziness, drowsiness, stomach disorder. Interaction with drugs. Contraindications.
   • Output forms: Capsules, tablets, tinctures, tea. Advantages and disadvantages of various forms. Valerian standardized extracts provide a more predictable effect.
   • The choice of high -quality valerian: Checking the content of valerian acid (active component). Checking the availability of quality certificates.

4. L-theanine:

   • L-theanine functions: A calming effect, a decrease in anxiety, improvement of concentration, improving the quality of sleep.
   • The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain, having a calming effect. L-theanine also increases alpha waves in the brain that are associated with a state of relaxation.
   • Dosage: Recommended dosage L-theanine: 100-200 mg before bedtime.
   • Efficiency: Evidence of the effectiveness of the L-theanine for insomnia associated with stress and anxiety. The results of clinical research.
   • Safety: Side effects of L-theanine: rare. Interaction with drugs: little likely. Contraindications: absent.
   • Output forms: Capsules, tablets, powder.
   • The choice of high-quality L-theanine: Checking the availability of quality certificates. Avoid products with additives.

5. Chamomile:

   • Chamomile functions: A calming effect, a decrease in anxiety, improving sleep, anti -inflammatory action.
   • The mechanism of action: Chamomile contains an apigenin that binds to benzodiazepine receptors in the brain, having a calming effect.
   • Dosage: Recommended dosage of chamomile: 400-800 mg extract of chamomile flowers before bedtime or cup of chamomile tea.
   • Efficiency: Evidence of chamomile effectiveness in insomnia associated with stress and anxiety. The results of clinical research.
   • Safety: Side chamomile effects: allergic reactions (rarely). Interaction with drugs: possibly with anticoagulants. Contraindications: allergies to plants of the Astrov family.
   • Output forms: Tea, capsules, tablets, tinctures. Tea is the most common form.
   • The choice of quality chamomile: Choose organic chamomile to avoid pesticides. Checking the availability of quality certificates.

6. Triptophan and 5-HTP:

   • Triptofan: Amino acid, which is the predecessor of serotonin and melatonin.
   • 5-HTP (5-hydroxyryptophan): Intermediate product in the metabolism of triptophanes in serotonin.
   • Functions: Improving mood, reducing anxiety, improving sleep.
   • The mechanism of action: Triptofan turns into 5-HTP, which then turns into serotonin, neurotransmitter, which plays a role in the regulation of sleep and mood. Serotonin, in turn, turns into melatonin.
   • Dosage: Recommended dosage of tryptophan: 500-1000 mg before bedtime. Recommended dosage 5-HTP: 50-100 mg before bedtime.
   • Efficiency: Evidence of the effectiveness of tryptophan and 5-HTP for insomnia associated with depression and anxiety. The results of clinical research.
   • Safety: Side effects of tryptophan: nausea, vomiting, diarrhea. Side effects 5-HTP: nausea, vomiting, diarrhea, headache. Interaction with drugs: antidepressants (risk of serotonin syndrome). Contraindications: pregnancy, breastfeeding.
   • Output forms: Capsules, tablets, powder.
   • The choice of high-quality triple and 5-HTP: Checking the availability of quality certificates. Avoid products with additives. Start with a low dose to check to tolerance.

7. Other sleep dietary supplements (less studied):

   • Gabapine: Amino acid acting as a neurotransmitter that can reduce nervous excitement and promote relaxation.
   • Melissa: Grass that is traditionally used to treat anxiety and insomnia.
   • Lemon balm: Grass with soothing properties is often used in combination with valerian.
   • Passiflora: Grass that can reduce anxiety and improve sleep quality.
   • Hops: Grass that is traditionally used to treat insomnia.

Section 3: How to choose the best dietary supplement for sleep: factors that should be considered.

1. The cause of insomnia:

   • Stress and anxiety: Magnesium, L-dean, valerian, chamomile.
   • Violation of circadian rhythms: Melatonin.
   • Nutrient deficiency: Magnesium, iron (with restless legs syndrome).
   • Depression: Triptofan, 5-HTP (under the supervision of a doctor).
   • Age changes: Melatonin (with age, the production of melatonin is reduced).

2. Individual features:

   • Age: Some dietary supplements are not recommended for children and adolescents.
   • Health status: The presence of chronic diseases (for example, renal failure, liver disease) can affect the choice of dietary supplements.
   • Medication: Some dietary supplements can interact with medicines.
   • Allergies: Some dietary supplements can cause allergic reactions.
   • Pregnancy and breastfeeding: Most dietary supplements are not recommended during pregnancy and breastfeeding.

3. Evidence base:

   • Scientific research: Choose dietary supplements with proven effectiveness.
   • Clinical trials: Study the results of clinical trials.
   • Meta-analyzes and systematic reviews: Search for meta analyzes and systematic reviews that generalize the results of several studies.

4. Safety:

   • Side effects: Learn about the possible side effects of dietary supplements.
   • Interaction with drugs: Check the possibility of interacting with other drugs.
   • Contraindications: Learn about contraindications for the use of dietary supplements.
   • Consultation with a doctor: Consult a doctor before taking Bad, especially if you have chronic diseases or take medications.

5. Quality product:

   • Quality certificates: Check the availability of quality certificates (for example, NSF International, USP).
   • Composition: Carefully study the composition of the product.
   • Manufacturer: Choose products from famous and reliable manufacturers.
   • Reviews: Read reviews of other users.

6. Output form:

   • Tablets, capsules, chewing sweets, sprays, tea, tinctures: Choose the form of release, which is most convenient for you.
   • Speed: Some forms of release act faster than others. For example, liquid forms (tinctures, sprays) can act faster than tablets.

7. Dosage:

   • Start with a low dose: Start with a low dose to check to tolerance.
   • Follow the instructions: Follow the instructions for use.
   • Do not exceed the recommended dosage: Do not exceed the recommended dosage.

8. Sleep hygiene:

   • Bad do not replace the hygiene of sleep: Bades can be useful, but they do not replace the correct hygiene of sleep.
   • Regular sleep mode: Go to bed and wake up at the same time every day.
   • Comfortable sleeping: Dark, quiet, cool room.
   • Restriction on the use of electronic devices before bedtime: Avoid using electronic devices (phones, tablets, computers) 1-2 hours before bedtime.
   • Avoid caffeine and alcohol before bedtime: Avoid the use of caffeine and alcohol a few hours before bedtime.
   • Regular physical activity: Regular physical activity contributes to sleep, but to avoid intense training before bedtime.

Section 4: Practical tips on the use of dietary supplements for sleeping.

1. Consultation with a doctor:

   • Be sure to consult a doctor before taking dietary supplements, especially if you have chronic diseases or you take medications. The doctor can evaluate your state of health, determine the cause of insomnia and recommend the most suitable dietary supplement.

2. Keeping a sleep diary:

   • Keeping a sleep diary can help determine the factors affecting the quality of sleep, and evaluate the effectiveness of dietary supplements. In the sleep diary, you should record the time of falling asleep, the time of awakening, the number of awakening at night, the quality of sleep, the use of caffeine and alcohol, physical activity and other factors.

3. Test period:

   • Before taking dietary supplements regularly, a trial period should be carried out to evaluate their effectiveness and tolerance. Start with a low dose and gradually increase it, if necessary. Assess the quality of sleep and the presence of side effects.

4. Combination of dietary supplements:

   • Some dietary supplements can be combined to enhance the effect. For example, melatonin can be combined with magnesium or L-theanine. However, before combining dietary supplements, you need to consult a doctor.

5. Dad cycling:

   • Dad cycling can help prevent addiction and decrease in efficiency. For example, you can take dietary supplements for 2-3 weeks, and then take a break for 1-2 weeks.

6. Individual approach:

   • The effectiveness of dietary supplements can vary depending on individual characteristics. What helps one person may not help another. It is important to find a dietary supplement that is right for you.

7. Gradual abolition of dietary supplements:

   • When canceling dietary supplements, it is recommended to do this gradually to avoid cancellation syndrome. Gradually reduce the dose of dietary supplements for several days or weeks.

8. Remember the hygiene of sleep:

   • Bades are not a replacement for a healthy lifestyle and good sleep hygiene. Adhere to a regular sleep mode, create a comfortable sleeping atmosphere, avoid caffeine and alcohol before bedtime, engage in physical activity and control stress.

Section 5: Alternative methods of improving sleep.

1. Cognitive-behavioral therapy for insomnia (KPT):

   • KPT B is an effective method of treating insomnia, which helps to change the negative thoughts and behavior associated with sleep. KPT B includes several techniques, such as stimulus control, sleep restriction, cognitive therapy, relaxation techniques and sleep hygiene.

2. Relaxation techniques:

   • Relaxation techniques, such as meditation, yoga, breathing exercises and progressive muscle relaxation, can help reduce stress and anxiety and improve sleep.

3. Acupuncture and acupressure:

   • Acupuncture and acupressure can help improve sleep by stimulating certain points on the body that are associated with the relaxation and regulation of the nervous system.

4. Aromatherapy:

   • Aromatherapy using essential oils, such as lavender, chamomile and sandalwood, can help relax and improve sleep.

5. State therapy:

   • Light therapy can help synchronize circadian rhythms and improve sleep, especially with insomnia caused by replaceable work or jetlag.

6. Biological feedback (BOS):

   • BOS allows you to control physiological processes, such as heart rate, muscle tension and brain activity, and teaches self -regulation techniques that can help improve sleep.

7. Deep breath:

   • Deep breathing exercises help activate the parasympathetic nervous system, which is responsible for relaxation, reducing the heart rate and blood pressure, which contributes to falling asleep.

Section 6: Frequently asked questions about dietary supplements for sleeping.

1. Are there any dietary supplements for sleep?

   • Most dietary supplements for sleep are considered safe if the recommended dosage and the absence of contraindications are followed. However, before taking dietary supplements, it is necessary to consult a doctor.

2. Do you get used to sleep dietary supplements?

   • Some dietary supplements, such as Melatonin, valerian and chamomile, do not cause addiction. However, other dietary supplements, such as benzodiazepines, can cause adolescence and cancellation syndrome.

3. How long can you take dietary supplements for sleeping?

   • The duration of the reception of dietary supplements for sleep depends on the type of dietary supplement and the cause of insomnia. Some dietary supplements can be taken for a long time, while others are recommended only for a short period of time.

4. Is it possible to take dietary supplements for sleep during pregnancy and breastfeeding?

   • Most dietary supplements are not recommended during pregnancy and breastfeeding. Before taking dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.

5. Do dietary supplements interact with other medicines?

   • Some sleep dietary supplements can interact with other medicines. Before taking dietary supplements, it is necessary to inform the doctor about all the medicines that you take.

6. What to do if dietary supplements do not help?

   • If dietary supplements do not help, you need to consult a doctor to determine the cause of insomnia and choose a more effective treatment.

7. Where to buy quality dietary supplements for sleeping?

   • High-quality sleep dietary supplements can be bought in pharmacies, specialized healthy food stores and online stores. When choosing dietary supplements, you should pay attention to certificates of quality, composition and manufacturer.

Section 7: Trends and innovations in the field of dietary supplements for sleeping.

1. Personalized dietary supplements:

   • The development of technology allows you to create personalized dietary supplements for sleeping, taking into account individual needs and the characteristics of the body. For example, you can determine a deficiency of certain nutrients using genetic tests and choose a dietary supplement that will replenish this deficiency.

2. Bades with slow release:

   • Bades with slow release provide a gradual intake of active substances into the body during the night, which can improve sleep quality and prevent frequent awakening.

3. Bades with the addition of probiotics:

   • Studies show that probiotics can improve sleep by acting on the intestinal microbia and the axis of the intestines. Bades with the addition of probiotics can be especially useful for people with insomnia related to digestive problems.

4. Sleep monitoring technologies:

   • The development of sleep monitoring technologies (for example, fitness trackers, smart watches, smartphone applications) allows you to track the quality of sleep and evaluate the effectiveness of dietary supplements.

5. Plant complexes:

   • More and more attention is paid to the development of plant complexes containing several plant extracts that act synergistic to improve sleep.

Section 8: Final recommendations.

1. Do not consider dietary supplements as a panacea from insomnia. They can be a useful addition to a healthy lifestyle and the correct hygiene of sleep, but do not replace them.
2. Be patient and do not expect an instant effect. To achieve a sustainable result, time and a systematic approach are necessary.
3. Listen to your body and pay attention to any changes in health status. If side effects occur, stop taking the dietary supplement and consult a doctor.
4. Remember that sleep health is an important component of general health and well -being. Invest in your dream, and you will feel better in all areas of life.