Top Badov to improve sleep and fight insomnia

Top Badov to improve sleep and fight insomnia

Section 1: Understanding of insomnia and its influence

Insomnia, or insomnia, is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening, despite a sufficient opportunity for sleeping. This can lead to daytime fatigue, irritability, difficulties with concentration and decrease in productivity. Insomnia can be acute (short -term) or chronic (long -term).

1.1 Classification of insomnia:

• Acute insomnia: It is usually associated with stress, change of situation or other time factors. Often passes on its own.
• Chronic insomnia: It lasts three months or longer and occurs at least three nights per week. It can be caused by the main diseases, psychological problems, poor sleep hygiene or the use of certain substances.
• Primary insomnia: Not related to any underlying disease or condition.
• Secondary insomnia: It is the result of another state of health, drugs or substances.

1.2 causes of insomnia:

• Stress and anxiety: Psychological stress often leads to difficulties with falling asleep and maintenance of sleep.
• Depression: Insomnia is a common symptom of depression.
• Chronic diseases: Pain syndromes, respiratory diseases (for example, apnea in a dream), heart disease and other conditions can disturb sleep.
• Medicines: Some drugs, such as antidepressants, corticosteroids and beta-blockers, can cause insomnia.
• Caffeine, alcohol and nicotine: These substances can interfere with sleep, especially if you use them before bedtime.
• Poor sleep hygiene: Incorrect sleep mode, uncomfortable sleeping and using electronic devices before going to bed, can worsen sleep quality.
• Shift work: Change work violates the natural circadian rhythm of the body, which can lead to insomnia.
• Age: With age, the structure of sleep changes, and older people often experience insomnia.

1.3 The influence of insomnia on health:

Insomnia can have a serious impact on physical and mental health:

• Reducing cognitive functions: Difficulties with concentration, memory and decision making.
• Reduced immunity: Increased susceptibility to infections.
• Increased risk of cardiovascular disease: High blood pressure, stroke and heart attacks.
• Increased risk of type 2 diabetes: Violation of the regulation of blood sugar.
• Weight gain: Violation of metabolism and increased appetite.
• Mental health problems: Depression, anxiety and irritability.
• Reducing the quality of life: Deterioration of social relations, professional activity and general well -being.
• Increased risk of accidents: Reduced attention and slow reaction.

Section 2: Alternative methods of treating insomnia

Before considering dietary supplements, it is important to investigate alternative methods of treating insomnia, which can be effective in themselves or in combination with additives.

2.1 sleep hygiene:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Comfortable sleeping: Provide a quiet, dark and cool room. Use a convenient mattress and pillows.
• Limit the use of caffeine and alcohol: Avoid these substances, especially in the afternoon and before bedtime.
• Regular physical exercises: Physical activity is useful for sleeping, but avoid intensive training immediately before bedtime.
• Avoid using electronic devices before bedtime: Blue light from the screens can suppress the production of melatonin.
• Relaxation techniques: Meditation, yoga and deep breathing can help relax before bedtime.
• Limit the time spent in bed, if you do not sleep: If you can’t fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.

2.2 Cognitive-behavioral therapy for insomnia (KPT):

KPT B is a form of psychotherapy that helps people change their thoughts and behavior related to sleep. She includes:

• Cognitive therapy: Identification and change in negative thoughts and beliefs of sleep.
• Behavioral therapy: Development of healthy sleep habits and elimination of factors that interfere with sleep.
• Sleep restriction: Reducing the time spent in bed to improve sleep efficiency.
• Control of incentives: Binding the bed only with sleep and sexual activity.

2.3 Other methods:

• Acupuncture: It can help relax and improve sleep.
• Aromatherapy: The use of essential oils, such as lavender, chamomile and sandalwood, can contribute to relaxation and sleep.
• Meditation of awareness: An awareness exercises can help reduce stress and improve sleep.

Section 3: Overview of Dads to improve sleep

Biologically active additives (dietary supplements) can be a useful addition to other methods of treatment of insomnia. It is important to remember that dietary supplements are not adjusted as strictly as medicines, and their effectiveness can vary. Always consult a doctor before taking any additives, especially if you have any diseases or you take medicines.

3.1 Melatonin:

Melatonin is a hormone produced by the pineal gland in the brain, which regulates the sleeping cycle. The level of melatonin rises in the evening, signaling the body that it is time to sleep and decreases in the morning to contribute to wakefulness.

• The mechanism of action: Melatonin is associated with receptors in the brain that regulate the dream. It can also have an antioxidant and anti -inflammatory effect.
• Application: Melatonin is often used to treat insomnia, especially related to the change of time zones, replaceable work and circus rhythm disorders.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime and gradually increase the dose, if necessary (up to 3-5 mg).
• Side effects: Usually it is well tolerated, but can cause drowsiness, headache, dizziness and nausea.
• Cautions: Not recommended for pregnant and lactating women. It can interact with some drugs, such as anticoagulants and immunosuppressants.

3.2 Magnesium:

Magnesium is an important mineral that is involved in many processes in the body, including the regulation of sleep, nervous system and muscle function.

• The mechanism of action: Magnesium helps to relax the muscles and nervous system, reduces the level of cortisol (stress hormone) and regulates the production of melatonin.
• Application: Magnesium can be useful for people with insomnia caused by stress, muscle tension or magnesium deficiency.
• Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime.
• Forms of magnesium: Different forms of magnesium are differently absorbed by the body. Magnesium glycinate and magnesium tronate are considered one of the most bioavailable forms. Magnesium oxide has lower bioavailability and can cause stomach disorder.
• Side effects: In large doses can cause diarrhea.
• Cautions: It can interact with some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium.

3.3 Valerian:

Valerian is a medicinal plant that has been used for centuries to treat insomnia and anxiety.

• The mechanism of action: Valerian contains compounds that can affect the neurotransmitters in the brain, such as GABA (gamma-aminomatic acid), which plays a role in the regulation of sleep and relaxation.
• Application: Valerian can be useful for people with mild and moderate insomnia.
• Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
• Side effects: It can cause drowsiness, headache, dizziness and stomach disorder.
• Cautions: Not recommended for pregnant and lactating women. It can interact with some drugs such as sedatives and antidepressants.

3.4 Chamomile:

Chamomile is a medicinal plant known for its soothing and relaxing properties.

• The mechanism of action: Chamomile contains compounds such as apigenin, which can be associated with receptors in the brain that regulate sleep and anxiety.
• Application: Chamomile can be useful for people with easy insomnia and anxiety.
• Dosage: You can drink chamomile tea before bedtime or take chamomile extract in capsules. It is usually recommended to take 400-500 mg of chamomile extract before bedtime.
• Side effects: Usually it is well tolerated, but in some people allergic reactions can cause.
• Cautions: It is not recommended for people with allergies to plants of the family of complex -colored (for example, ambrosia, chrysanthemums, calendula).

3.5 L-Techin:

L-theanine is an amino acid that is contained in tea, especially in green tea. She is known for its relaxing and soothing properties that do not cause drowsiness.

• The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain that play a role in the regulation of mood, sleep and relaxation.
• Application: L-theanine can be useful for people who are anxiety and stress who interfere with sleep. It can also improve sleep quality.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
• Side effects: It is usually well tolerated, but in rare cases it can cause headache or stomach disorder.
• Cautions: You should consult a doctor if you take any medicine.

3.6 5-HTP (5-hydroxyrypthophanes):

A 5-HTP is an amino acid that is a predecessor of serotonin, neurotransmitter, who plays a role in the regulation of mood, sleep and appetite.

• The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can improve mood, reduce anxiety and promote sleep.
• Application: 5-HTP can be useful for people with insomnia associated with depression or anxiety.
• Dosage: It is usually recommended to start with a low dose (50-100 mg) before bedtime and gradually increase the dose, if necessary (up to 200-300 mg).
• Side effects: It can cause nausea, vomiting, diarrhea and headache.
• Cautions: Do not take with antidepressants or other drugs that increase the level of serotonin, as this can lead to serotonin syndrome. Not recommended for pregnant and lactating women.

3.7 Triptofan:

Triptofan is an indispensable amino acid, which is also the predecessor of serotonin and melatonin.

• The mechanism of action: Tryptophan turns into serotonin, and then into melatonin, which helps to improve mood and sleep.
• Application: Triptophanes can be useful for people with insomnia associated with deficiency of serotonin or melatonin.
• Dosage: It is usually recommended to take 500-2000 mg of tryptophan before bedtime.
• Side effects: It can cause nausea, vomiting, diarrhea and drowsiness.
• Cautions: Do not take with antidepressants or other drugs that increase the level of serotonin, as this can lead to serotonin syndrome. Not recommended for pregnant and lactating women.

3.8 marriage (Gaba):

GABA (gamma-aminomatic acid) is a neurotransmitter that plays a role in reducing the excitability of the nervous system and promotes relaxation.

• The mechanism of action: The GABA is associated with the receptors in the brain that reduce nervous activity, which leads to relaxation and sleep.
• Application: GABA can be useful for people who are anxiety and stress who interfere with sleep.
• Dosage: It is usually recommended to take 750-3000 mg GABA before bedtime.
• Side effects: It can cause drowsiness, tingling and nausea.
• Cautions: It is not recommended to be taken with sedatives or alcohol.

3.9 Plant complexes and herbal fees:

There are various plant complexes and herbal fees containing a combination of plants with soothing and sleeping pills. These complexes often include valerian, chamomile, lemon balm, hops and other herbs.

• The mechanism of action: Each ingredient in the complex acts in its own way, but in general they contribute to relaxation, reducing anxiety and improving sleep.
• Application: Plant complexes can be useful for people with mild and moderate insomnia.
• Dosage: Follow the instructions on the packaging.
• Side effects: They can cause drowsiness, headache and stomach disorder.
• Cautions: Check out the composition of the complex and make sure that you do not have an allergy to any ingredients. Not recommended for pregnant and lactating women.

Section 4: The choice of suitable dietary supplement and precautions

The choice of a suitable dietary supplement to improve sleep is an individual process that requires your needs, health status and possible interactions with drugs.

4.1 Consultation with a doctor:

Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor can help determine the cause of your insomnia and recommend the most suitable dietary supplement or complex treatment.

4.2 Quality and safety:

Choose dietary supplements from well -known manufacturers who adhere to quality and safety standards. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

4.3 Dosage:

Start with a low dose and gradually increase it, if necessary. Do not exceed the recommended dosage indicated on the packaging.

4.4 Side effects and interactions:

Carefully study the information about the possible side effects and interactions of dietary supplements with other medicines or additives.

4.5 Duration of admission:

Do not take dietary supplements for a long time without consulting a doctor. Long -term use of some additives can lead to dependence or other side effects.

4.6 Sleep hygiene:

Remember that dietary supplements are only an addition to a healthy lifestyle and good sleep hygiene. Do not rely only on dietary supplements to solve sleep problems.

Section 5: Prospects and research in the field of dietary supplements for sleeping

Studies in the field of dietary supplements for sleep continue, and new data on the effectiveness and safety of various additives appear.

5.1 New dietary supplements and ingredients:

New dietary supplements and ingredients are investigated, which can be useful for improving sleep, such as Ashvaganda, Passiflora and Melissa.

5.2 Individual approach:

More individualized approaches to the treatment of insomnia are developed, taking into account genetic factors, lifestyle and other individual characteristics.

5.3 Combined approaches:

Combined approaches to the treatment of insomnia, including dietary supplements, KPT B and other methods, are investigated.

5.4 The need for further research:

Despite promising results, further research is needed to confirm the effectiveness and safety of many dietary supplements for sleep, as well as to determine the optimal dosages and duration of admission.

Section 6: The effect of nutrition and lifestyle on the quality of sleep

In addition to dietary supplements, food and lifestyle play an important role in the regulation of sleep.

6.1 Nutrition:

• Balanced diet: The use of various foods rich in vitamins and minerals is necessary to maintain the normal functioning of the body, including sleep regulation.
• Limiting sugar and processed products: Avoid the use of a large amount of sugar and processed products, especially before bedtime, as they can disrupt blood sugar and cause insomnia.
• The use of products rich in magnesium: Include products rich in magnesium in your diet, such as green leafy vegetables, nuts and seeds.
• The use of products rich in triple: Include in your diet foods rich in tripophane, such as turkey, milk and nuts.
• Regular nutrition: Try to eat regularly and not missing meals in order to maintain a stable blood sugar.
• Avoid heavy food before bedtime: Try not to eat heavy food 2-3 hours before bedtime, as this may make it difficult to fall asleep.

6.2 Life:

• Regular physical exercises: Physical activity is useful for sleeping, but avoid intensive training immediately before bedtime.
• Sunlight: Try to spend time in the sun during the day to regulate the circus rhythm of the body.
• Limiting the use of caffeine and alcohol: Avoid these substances, especially in the afternoon and before bedtime.
• Stress management: Use stress control techniques, such as meditation, yoga or deep breathing.
• Maintaining a healthy weight: Obesity and overweight can contribute to the development of apnea in a dream and other sleep disturbances.
• Refusal of smoking: Nicotine can interfere with sleep.

Section 7: Insomnia in children and the elderly

Insomnia can occur in people of all ages, but its causes and approaches to treatment can differ in children and older people.

7.1 insomnia in children:

• Reasons: Stress, anxiety, poor sleep hygiene, watching TV or using electronic devices before bedtime, basic diseases (for example, apnea in a dream, restless legs syndrome).
• Treatment: Improving sleep hygiene, establishing a regular sleep mode, restricting the use of electronic devices before bedtime, using relaxing techniques (for example, reading books), consultation with a doctor.
• Bad: Melatonin can be useful for children with circus rhythm disorders, but before use it is necessary to consult a doctor. Other sleeping dietary supplements are not recommended for children without consulting a doctor.

7.2 Insomnia in the elderly:

• Reasons: Changes in the structure of sleep, chronic diseases, drugs, depression, anxiety, night campaigns in the toilet, pain.
• Treatment: Improving sleep hygiene, KPT, treatment of underlying diseases, reviews of drugs, regular physical exercises, social activity.
• Bad: Melatonin and magnesium can be useful for the elderly with insomnia, but before use it is necessary to consult a doctor, since the elderly often meet side effects and interactions with medicines.

Section 8: Alternative methods of treating insomnia that are not related to dietary supplements

Some methods of treating insomnia are not related to the reception of dietary supplements, but can be effective.

8.1 State Therapy:

Light therapy uses special lamps emitting bright light to regulate the circus rhythm of the body.

• Application: Light therapy can be useful for people with a seasonal affective disorder (SAR), circus rhythm and insomnia related to replaceable work.
• How to use: It is recommended to use a lamp for light therapy for 30-60 minutes in the morning.

8.2 Relaxation exercises:

Relaxation exercises, such as progressive muscle relaxation and autogenic training, can help relieve stress and prepare for bedtime.

• Progressive muscle relaxation: Includes consistent tension and relaxation of various muscle groups.
• Autogenic training: Uses self -hypnosis to cause relaxation.

8.3 Biological feedback (BOS):

Bos is a method that allows people to learn how to control physiological processes, such as heart rate and muscle voltage, using special equipment.

• Application: Bos can be useful for people with insomnia associated with stress and anxiety.

Section 9: a combination of dietary supplements with other treatment methods

Bades can be effective in combination with other methods of treating insomnia, such as sleep hygiene and KPT.

9.1 Hygiene of sleep and dietary supplement:

Improving sleep hygiene is the basis for the treatment of insomnia. Bades can be used as an addition to sleep hygiene to improve results.

9.2 kp-b and dietary supplements:

KPT B is an effective method of treating insomnia, which helps people change their thoughts and behavior associated with sleep. Bades can be used as an addition to KPT B to improve the results.

9.3 Consultation with a doctor:

Before combining dietary supplements with other treatment methods, you need to consult a doctor in order to verify the safety and effectiveness of such an approach.

Section 10: keeping sleep diary

Keeping a sleep diary can help track your sleep habits and identify factors that affect the quality of sleep.

10.1 What to write down in a dream diary:

• The time of falling asleep
• Awakening time
• The number of hours of sleep
• The number of awakening at night
• Sleep quality (good, bad, satisfactory)
• Caffeine and alcohol consumption
• Meding and dietary supplements
• Physical activity
• Stress and anxiety
• Mood

10.2 how to use a sleep diary:

• Write down the information in the sleep diary every day.
• Analyze the data to identify patterns and factors that affect your sleep.
• Discuss the results with the doctor to get recommendations for the treatment of insomnia.