The best additives for strong sleep

The best additives for strong sleep: deep analysis and scientific data

Part 1: understanding of sleep and its importance

Sleep is a fundamental need for a person, the same as food, water and air. He plays a decisive role in physical and mental health, affecting everything: from the immune system and metabolism to cognitive functions and mood. The lack of sleep, chronic or episodic, can lead to serious consequences, including an increased risk of cardiovascular diseases, diabetes, obesity, depression, anxiety and decrease in performance.

1.1 Stages of sleep:

Sleep is not just a state of peace; This is a complex cyclic process consisting of several stages, each of which plays its own unique role in restoring the body.

• Nrem 1 (N1): The transition from wakefulness to sleep. It lasts only a few minutes, characterized by a deceleration of heart rhythm and breathing, muscle relaxation. Turning and hypnagogical hallucinations (vivid images or sensations) may occur.

• NREM 2 (N2): A deeper sleep, which makes up about 50% of the total sleep time. It is characterized by the appearance of carotid spindles (fast bursts of brain activity) and complex K (sudden high waves) on EEG. These processes are important for memory consolidation.

• NREM 3 (N3): The deepest dream, also known as a slow -wave dream. The most difficult for awakening. It is important for physical recovery, tissue restoration, growth and strengthening of the immune system. The development of growth hormone reaches a peak at this stage.

• REM (Rapid Eye Movement): A quick dream, characterized by quick eye movements, the rapidness of heart rhythm and breathing, as well as muscle paralysis (with the exception of respiratory and eye). Most dreams are at this stage. REM-SN is important for the consolidation of emotional memory, training and creative thinking.

1.2 Factors affecting the quality of sleep:

Many factors can affect the quality and duration of sleep. These include:

• Life: Improper nutrition, lack of physical activity, drinking alcohol and caffeine before bedtime, smoking.

• Stress: Chronic stress, anxiety and depression.

• Environment: Uncomfortable temperature, noise, light.

• Health status: Chronic pain, apnea in a dream, restless legs syndrome, nightmares.

• Medication: Some drugs may disrupt sleep.

• Violation of circadian rhythms: Work on shifts, changing time zones (Jetlag).

1.3 consequences of lack of sleep:

A chronic lack of sleep has a destructive effect on the body. The consequences include:

• Reducing cognitive functions: Deterioration of memory, concentration, attention and ability to make decisions.

• Weakening of the immune system: Increased susceptibility to infections.

• Increased risk of chronic diseases: Cardiovascular diseases, diabetes, obesity.

• Mind of mood: Depression, anxiety, irritability.

• Reduced performance: Reducing performance, increasing the number of errors.

• Increased risk of accidents: Especially when driving and working with hazardous equipment.

Part 2: additives to improve sleep: review and scientific data

There is a wide range of additives, which are claimed to help improve sleep. It is important to understand that the effectiveness of these additives varies depending on the individual characteristics, the causes of insomnia and the quality of the product itself. A consultation with a doctor is always recommended before taking any additives, especially if you have any diseases or you take medications.

2.1 Melatonin:

Melatonin is a hormone produced by the pineal gland in the brain, which regulates the sleeping cycle. Its production increases in the dark and decreases when exposed to light. Melatonin signals the body that it is time to sleep.

• The mechanism of action: Melatonin is associated with melatonin receptors in the brain, reducing the activity of the nervous system and contributing to relaxation. It can also have antioxidant and anti -inflammatory properties.

• Scientific data: Studies show that melatonin can be effective for:

  • Reduction in the time of falling asleep (sleep latency).
  • Improving the quality of sleep.
  • Sitting the symptoms of Jetlag.
  • Help people working on shifts.

• Recommended dosage: Usually 0.5-5 mg 30-60 minutes before bedtime. You should start with the lowest dose and gradually increase if necessary.

• Side effects: In rare cases, headaches, dizziness, nausea, drowsiness in the morning can occur.

• Cautions: Melatonin can interact with some drugs such as anticoagulants and immunosuppressants. Not recommended for pregnant and lactating women.

2.2 Magnesium:

Magnesium is an important mineral involved in more than 300 enzymatic reactions in the body. It plays a role in regulating the nervous system, muscle function, blood pressure and blood sugar.

• The mechanism of action: Magnesium helps to relax the muscles and nervous system, regulating neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect. It can also reduce the level of cortisol, stress hormone.

• Scientific data: Studies show that magnesium can be effective for:

  • Improving the quality of sleep.
  • Increasing the duration of sleep.
  • Reducing the frequency of night awakening.
  • Relief symptoms of restless legs syndrome.

• Recommended dosage: Usually 200-400 mg before bedtime.

• Forms of magnesium: There are various forms of magnesium, each of which has varying degrees of bioavailability. The most common forms:

  • Magnesium citrate: It is well absorbed, can have a laxative effect.
  • Magnesium glycinate: It is well absorbed, less likelihood of a laxative effect.
  • Magnesium oxide: It is worse absorbed, often used as a laxative.
  • Magnesium Treonate: Penetrates through a hematoencephalic barrier, can improve cognitive functions.

• Side effects: In large doses can cause diarrhea, nausea and cramps in the stomach.

• Cautions: Magnesium can interact with some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium.

2.3 Valerian:

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

• The mechanism of action: It is believed that valerian increases the level of the GABA in the brain, which helps to relax and decrease nervous excitability.

• Scientific data: Studies show that valerian can be effective for:

  • Reduction of time falling asleep.
  • Improving the quality of sleep.

• Recommended dosage: Typically, 300-600 mg valerian extract 30-60 minutes before bedtime.

• Side effects: In rare cases, headaches, dizziness, nausea and disorder of the stomach can occur.

• Cautions: Valerian can enhance the effect of sedatives. Not recommended for pregnant and lactating women.

2.4 Chamomile:

Chamomile is a medicinal plant known for its soothing properties.

• The mechanism of action: Chamomile contains an apigenin, an antioxidant that can be associated with the GABA receptors in the brain, contributing to relaxation.

• Scientific data: Studies show that chamomile can be effective for:

  • Improving the quality of sleep.
  • Reducing symptoms of anxiety.

• Methods of application:

  • Chamomile tea: Brew 1-2 teaspoons of dry chamomile flowers in hot water for 5-10 minutes.
  • Chamomile extract: Take in capsules or liquid form according to the instructions.

• Recommended dosage: Varies depending on the form of release.

• Side effects: In rare cases, allergic reactions can cause.

• Cautions: People with allergies to Ambrosia should be caught with caution.

2.5 L-theanine:

L-theanine is an amino acid contained in tea, which has soothing properties.

• The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain, contributing to relaxation and improvement of mood.

• Scientific data: Studies show that L-theanine can be effective for:

  • Reducing stress and anxiety.
  • Improving the quality of sleep.

• Recommended dosage: Usually 100-200 mg before bedtime.

• Side effects: Usually well tolerated, side effects are rare.

• Cautions: There are no known serious side effects or drug interactions.

2.6 GABA (gamma-aminobral acid):

GABA is the main brake neurotransmitter in the brain. It helps to reduce nervous excitability and promotes relaxation.

• The mechanism of action: The GABA lies with the receptors of the GABA in the brain, reducing the activity of the nervous system.

• Scientific data: Studies show that the GABA can be effective for:

  • Reduction of time falling asleep.
  • Improving the quality of sleep.
  • Reducing the level of anxiety.

• Recommended dosage: Usually 100-200 mg before bedtime.

• Side effects: In rare cases, drowsiness, nausea and headaches may occur.

• Cautions: GABA can interact with some drugs such as benzodiazepines.

2.7 Triptophan and 5-HTP:

Triptofan is an amino acid that is the predecessor of serotonin and melatonin. 5-HTP (5-hydroxyrypthophanes) is an intermediate product in the metabolism of the thriptophane into serotonin.

• The mechanism of action: Triptofan and 5-HTP increase the level of serotonin in the brain, which, in turn, turns into melatonin.

• Scientific data: Studies show that Triptophan and 5-HTP can be effective for:

  • Improving the quality of sleep.
  • Decreased symptoms of depression and anxiety.

• Recommended dosage:

  • Triptofan: 500-1000 mg before bedtime.
  • 5-HTP: 50-100 mg before bedtime.

• Side effects: In rare cases, nausea, stomach disorder and drowsiness may occur.

• Cautions: Triptofan and 5-HTP can interact with some drugs such as antidepressants. Not recommended for pregnant and lactating women.

2.8 herbs and plant extracts:

• Melissa: It has soothing and antiviral properties. It can help reduce anxiety and improve sleep.

• Passiflora: It is traditionally used to treat anxiety and insomnia. It can increase the level of the GABA in the brain.

• Lavender: The aroma of lavender has a calming effect. It can be used in the form of aromatherapy or as part of additives.

• Ashwaganda: Ayurvedic plant, known for its adaptogenic properties. It can help reduce stress and improve sleep.

2.9 Other additives:

• Glycine: An amino acid that can improve sleep quality and reduce falling asleep.

• Calcium: It can help relax muscles and improve sleep.

• Vitamin D: Vitamin D deficiency can be associated with sleep disorders.

Part 3: Strategies for improving sleep without additives

Before resorting to the help of additives, you should try to improve sleep by changing lifestyle and creating a favorable environment for sleep.

3.1 sleep hygiene:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Create a relaxing ritual before bedtime: Take a warm bath, read the book, listen to calm music.
• Avoid the use of caffeine and alcohol before bedtime: They can break the dream.
• Do not eat heavy food before bedtime: This may make it difficult to fall asleep.
• Regularly engage in physical exercises: But avoid intensive training immediately before bedtime.
• Limit the use of electronic devices before bedtime: Blue light from the screens can suppress the production of melatonin.
• Support the cool, dark and quiet environment in the bedroom: Use dense curtains, bears or white noise.

3.2 Cognitive-behavioral therapy for insomnia (KPT):

KPT B is a type of psychotherapy that helps change the negative thoughts and behavior associated with insomnia. She includes:

• Restriction of the time spent in bed: This helps to strengthen the connection between the bed and sleep.
• Control of incentives: Use the bed only for sleep and sex.
• Cognitive restructuring: Changing negative thoughts about sleep.
• Relaxation techniques: Meditation, breathing exercises, progressive muscle relaxation.

3.3 other methods:

• Meditation and Mindfulness: Help reduce stress and improve sleep.
• Acupuncture: Some studies show that acupuncture can be effective for treating insomnia.
• Aromatherapy: The use of essential oils, such as lavender and chamomile, can help relax and improve sleep.

Part 4: Choosing the correct additive and consultation with a doctor

The choice of the right supplement for sleeping is an individual process. It is important to take into account the cause of insomnia, individual characteristics and possible interactions with drugs.

4.1 Factors that should be taken into account when choosing an additive:

• The cause of insomnia: Determine what causes your insomnia (stress, anxiety, violation of circadian rhythms, etc.).
• Composition and quality of the product: Choose additives from trusted manufacturers with a good reputation. Make sure that the product contains the declared ingredients in these dosages. Pay attention to the availability of quality certificates.
• Individual tolerance: Start with the lowest dose and gradually increase if necessary.
• Possible side effects and interactions with drugs: Consult a doctor or pharmacist to make sure that the additive will not interact with other drugs that you are taking.
• Reviews of other users: Check out the reviews of other people who accepted this supplement.

4.2 when to consult a doctor:

• If insomnia lasts more than 3 weeks.
• If insomnia affects your daily life.
• If you have any concomitant diseases.
• If you take any medicine.
• If you experience side effects from taking additives.

4.3 The importance of consulting a doctor:

Self -medication of insomnia can be dangerous. It is important to consult a doctor in order to exclude serious diseases and get individual recommendations for treatment. The doctor may prescribe additional examinations, such as polysonography (sleep research) to determine the cause of insomnia and prescribe the most effective treatment.

4.4 Buying additives:

Buy additives only in trusted pharmacies or healthy meals. Avoid buying additives from hand or in unreliable online stores. Pay attention to the expiration date of the product and the integrity of the packaging.

Part 5: Prospects and future research

Studies in the field of sleep continue to develop, and new data appear on the role of various substances and methods in improving sleep.

• Personalized sleep medicine: In the future, it is possible to create individual plans for the treatment of insomnia, taking into account genetic characteristics, lifestyle and other factors.
• Development of new drugs: New drugs are examined that can improve sleep without causing side effects.
• Using technologies to improve sleep: Applications and devices are developed that can track sleep, provide personal recommendations and improve sleep quality.
• Studying the influence of microbioma on sleep: Studies show that the state of the intestinal microbioma can affect sleep.

It is important to remember:

• Sleep additives are not a panacea. They can be useful as an addition to a healthy lifestyle and observance of sleep hygiene.
• Before taking any additives, you need to consult a doctor.
• Follow the instructions for use and do not exceed the recommended dosage.
• Carefully follow your condition and when any side effects appear, stop taking the additive and consult a doctor.

The right dream is the key to health and good health. Do not neglect sleep and take measures to improve it.