Top Badov to improve sleep: a full guide for choosing and applying
Sleep is a fundamental need for the body, critical for physical and mental health. The lack of sleep can lead to many negative consequences, including a decrease in cognitive functions, a weakening of the immune system, an increased risk of cardiovascular diseases, metabolic disorders and mood deterioration. In the modern world, where stress and fast pace of life have become the norm, sleep problems are becoming increasingly common.
Many people, faced with insomnia or poor quality, turn to biologically active additives (dietary supplements) in the hope of relief. Dietary supplements, unlike drugs, are not intended for the treatment of diseases, but are designed to maintain and improve body functions. With the right choice and application, some dietary supplements can really help improve sleep. However, it is important to understand that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the causes of sleep disturbance and product quality. Before taking any additives, you need to consult a doctor, especially if you have chronic diseases or you take medications.
In this guide, we will examine in detail the most popular and investigated dietary supplements that can help improve sleep, discuss their action mechanisms, advantages, potential side effects and the right methods of application. We will also pay attention to the factors that should be taken into account when choosing dietary supplements and warnings that are important to remember.
1. Melatonin: circadian rhythm regulator
Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms, the internal hours of the body that control the cycle of sleep and wakefulness. The production of melatonin increases in the dark, signaling the body about the preparation for sleep, and decreases when the light is exposed.
The mechanism of action: Melatonin is associated with MT1 and MT2 receptors in the brain that are involved in the regulation of sleep and wakefulness. The activation of these receptors helps to reduce the activity of neurons responsible for wakefulness, and facilitates falling asleep. Melatonin also affects other hormones, such as cortisol (stress hormone), and can help reduce its level, which also helps to improve sleep.
Advantages:
- Relief of falling asleep: Melatonin can help reduce the time of falling asleep, especially in people with a delay in the phase of sleep (when a person lies late and wakes up late).
- Improving the quality of sleep: Melatonin can contribute to deeper and more prolonged sleep, reducing the number of night awakenings.
- Correction of circadian rhythms: Melatonin can help restore the normal cycle of sleep and wakefulness when changing time zones (jetlag) or when working on a shift graphics.
- Safety: Melatonin is usually considered safe for short -term use in recommended doses.
Side effects:
- Daytime drowsiness: Sometimes melatonin can cause drowsiness during the day, especially when taking too high dose.
- Headache: In some people, melatonin can cause headache.
- Dizziness: In rare cases, melatonin can cause dizziness.
- Nausea: Rarely, but nausea is possible.
- Interaction with drugs: Melatonin can interact with some drugs such as antidepressants and anticoagulants.
Recommendations for use:
- Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 3-5 mg.
- Reception time: Malatonin should be taken at about the same time every evening.
- Duration of admission: Melatonin is not recommended for a long time without consulting a doctor. Usually it is used for a short time to solve specific sleep problems, such as Jetlag.
- Output form: Melatonin is available in various forms, including tablets, capsules, chewing sweets and sprays. The choice of release form depends on individual preferences.
Cautions:
- Driving: It is not recommended to drive a car or engage in other activities that require increased concentration, after taking melatonin.
- Pregnancy and breastfeeding: The safety of the use of melatonin during pregnancy and breastfeeding has not been established.
- Children: Melatonin is not recommended for children without consulting a doctor.
- Autoimmune diseases: People with autoimmune diseases should consult a doctor before taking melatonin.
2. Magnesium: Mineral for relaxation
Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body, including the regulation of the nervous system, muscle function and blood pressure. Magnesium deficiency can lead to various health problems, including insomnia, anxiety and muscle cramps.
The mechanism of action: Magnesium plays an important role in the regulation of neurotransmitters, such as the GABA (gamma-aminomatic acid), which has a calming effect on the nervous system. Magnesium also helps to relax muscles, which can help improve sleep. In addition, magnesium is involved in the regulation of hormone melatonin.
Advantages:
- Improving the quality of sleep: Magnesium can help improve the quality of sleep, reduce the number of night awakenings and increase the duration of sleep.
- Reducing anxiety: Magnesium has a calming effect on the nervous system and can help reduce anxiety, which is often the cause of insomnia.
- Muscle relaxation: Magnesium helps to relax the muscles, which can alleviate falling asleep and reduce nightly cramps.
- Regulation of blood pressure: Magnesium helps regulate blood pressure, which can also help improve sleep.
Side effects:
- Diarrhea: When taking high doses of magnesium, diarrhea may occur.
- Nausea: In some people, magnesium can cause nausea.
- Gastric cramps: Rarely, but the appearance of gastric cramps is possible.
- Interaction with drugs: Magnesium can interact with some drugs such as antibiotics and diuretics.
Recommendations for use:
- Dosage: The recommended dosage of magnesium to improve sleep is 200-400 mg per day.
- Reception time: Magnesium should be taken in the evening, 1-2 hours before bedtime.
- Output form: Magnesium is available in various forms, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium taurat. Magnesium glycinate and magnesium taurat are considered the most easily absorbed forms.
- Diet: It is important to use products rich in magnesium, such as dark green leafy vegetables, nuts, seeds and whole grain products.
Cautions:
- Renal failure: People with renal failure should consult a doctor before taking magnesium.
- Cardiovascular diseases: People with cardiovascular diseases should consult a doctor before taking magnesium.
- Pregnancy and breastfeeding: The safety of magnesium during pregnancy and breastfeeding should be discussed with a doctor.
3. L-dean: amino acid for calm
L-theanine is an amino acid that is contained in tea (especially in green tea). He is known for his soothing and relaxing properties that do not cause drowsiness.
The mechanism of action: L-theanine penetrates through a hematoencephalic barrier and affects neurotransmitters in the brain. It increases the level of GABA, dopamine and serotonin, which play a role in the regulation of mood, relaxation and sleep. L-theanine can also increase the level of alpha waves in the brain that are associated with a state of relaxation and concentration.
Advantages:
- Reducing anxiety and stress: L-theanine helps to reduce anxiety and stress without causing drowsiness.
- Improving the quality of sleep: L-theanine can contribute to a deeper and more calm sleep.
- Relaxation: L-theanine has a relaxing effect on the body.
- Improving cognitive functions: L-theanine can improve cognitive functions, such as concentration of attention and memory.
Side effects:
- L-theanine is usually considered safe when receiving in the recommended doses. Side effects are rare and usually insignificant, such as headache or dizziness.
Recommendations for use:
- Dosage: The recommended dosage of the L-theanine to improve sleep is 100-200 mg for 30-60 minutes before bedtime.
- Reception time: L-theanine should be taken in the evening, before bedtime.
- Output form: L-theanine is available in the form of capsules, tablets and powders.
- Tea: L-theanine can also be obtained using green tea, but the concentration of L-theanine in tea can vary.
Cautions:
- Pregnancy and breastfeeding: The safety of the use of L-theanine during pregnancy and breastfeeding has not been established.
- Interaction with drugs: L-theanine can interact with some drugs such as drugs to reduce blood pressure.
4. Valerian: traditional sedative
Valerian is a medicinal plant that is traditionally used to improve sleep and reduce anxiety. Valerian extract contains various compounds that have a calming effect on the nervous system.
The mechanism of action: Valerian is believed to have its effect, affecting the level of the GABA in the brain. Some studies show that valerian can increase the level of GABA or reduce its decay, which leads to a calming effect. Valerian can also interact with other receptors in the brain involved in sleep and anxiety regulation.
Advantages:
- Relief of falling asleep: Valerian can help reduce the time of falling asleep.
- Improving the quality of sleep: Valerian can contribute to deeper and more prolonged sleep.
- Reducing anxiety: Valerian has a calming effect on the nervous system and can help reduce anxiety.
Side effects:
- Daytime drowsiness: Valerian can cause drowsiness during the day.
- Headache: In some people, valerian can cause headache.
- Dizziness: In rare cases, valerian can cause dizziness.
- Gastric disorders: Rarely, but the appearance of stomach disorders, such as nausea or diarrhea, is possible.
Recommendations for use:
- Dosage: The recommended dosage of valerian extract to improve sleep is 400-900 mg for 30-60 minutes before bedtime.
- Reception time: Valerian should be taken in the evening, before bedtime.
- Output form: Valerian is available in the form of capsules, tablets, liquid extracts and teas.
- Duration of admission: The effect of valerian may not appear immediately, so it is recommended to take it within a few weeks to assess its effectiveness.
Cautions:
- Driving: It is not recommended to drive a car or engage in other activities requiring an increased concentration of attention, after taking valerian.
- Pregnancy and breastfeeding: The safety of valerian during pregnancy and breastfeeding has not been established.
- Interaction with drugs: Valerian can interact with some drugs such as antidepressants and tranquilizers.
- Alcohol: It is not recommended to drink alcohol with Valerian.
5. Chamomile: soft sedative
Chamomile is a medicinal plant known for its soothing and relaxing properties. Roman tea is often used to improve sleep and reduce anxiety.
The mechanism of action: Chamomile contains an apigenin, an antioxidant that can be associated with certain receptors in the brain, contributing to relaxation and reduction of anxiety. Chamomile can also have an anti -inflammatory effect, which can help improve sleep.
Advantages:
- Reducing anxiety: Chamomile has a calming effect on the nervous system and can help reduce anxiety.
- Improving the quality of sleep: Chamomile can contribute to deeper and more calm sleep.
- Relaxation: Chamomile has a relaxing effect on the body.
Side effects:
- Chamomile is usually considered safe when taking recommended doses. However, some people may have an allergic reaction to chamomile.
Recommendations for use:
- Tea: The most common way to use chamomile is chamomile tea. Brew a bag of chamomile tea in hot water and let it brew for 5-10 minutes. Drink chamomile tea 30-60 minutes before bedtime.
- Extract: Chamomile is also available in the form of extracts and capsules. Follow the packaging instructions when taking chamomile extract.
Cautions:
- Allergies: People with allergies to the plants of the family of complex -colored (for example, ambrosia, chrysanthemum, calendula) should be cautioned with the use of chamomile.
- Pregnancy and breastfeeding: The safety of the use of chamomile during pregnancy and breastfeeding has not been established.
- Interaction with drugs: Chamomile can interact with some drugs such as anticoagulants.
6. 5-htp (5-hydroxyrypthophanes): predecessor serotonin
5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. 5-HTP is obtained from the seeds of the African plant Griffonia Simplicifolia.
The mechanism of action: 5-HTP increases the level of serotonin in the brain. Serotonin, in turn, turns into a melatonin, a hormone that regulates sleep. An increase in serotonin levels can improve mood, reduce anxiety and contribute to deeper and more prolonged sleep.
Advantages:
- Improving mood: 5-HTP can help improve mood and reduce depression symptoms.
- Reducing anxiety: 5-HTP can help reduce anxiety.
- Improving the quality of sleep: 5-HTP can contribute to deeper and more prolonged sleep.
- Reduced appetite: 5-HTP can help reduce appetite and control weight.
Side effects:
- Nausea: The most common side effect of 5-HTP is nausea.
- Diarrhea: In some people, 5-HTP can cause diarrhea.
- Gastric cramps: Rarely, but the appearance of gastric cramps is possible.
- Headache: In some people, 5-HTP can cause headache.
- Interaction with drugs: 5-HTP can interact with some drugs such as antidepressants.
Recommendations for use:
- Dosage: The recommended 5-HTP dosage to improve sleep is 50-100 mg for 30-60 minutes before bedtime.
- Reception time: 5-HTP should be taken in the evening, before bedtime.
- Output form: 5-HTP is available in the form of capsules and tablets.
- Food: The 5-HTP reception, along with food, can reduce the risk of side effects, such as nausea.
Cautions:
- Pregnancy and breastfeeding: The safety of the use of 5-HTP during pregnancy and breastfeeding has not been established.
- Antidepressants: It is not recommended to take 5-HTP along with antidepressants without consulting a doctor.
- Serotonin syndrome: In rare cases, a 5-HTP reception can lead to serotonin syndrome, a state caused by an excess of serotonin in the brain. Symptoms of serotonin syndrome may include anxiety, excitement, tremor, muscle cramps, increased sweating, rapid heartbeat and an increase in body temperature.
7. Gaba (gamma-aminomatic acid): neurotransmitter for calm
GABA (gamma-aminomatic acid) is a neurotransmitter that plays an important role in the regulation of the nervous system. Gaba has a calming effect, reduces anxiety and promotes relaxation.
The mechanism of action: Gaba is associated with Gaba receptors in the brain, reducing the activity of neurons and having a calming effect. Gaba helps to balance the activity of exciting neurotransmitters, such as glutamate, and contributes to relaxation.
Advantages:
- Reducing anxiety: Gaba has a calming effect on the nervous system and can help reduce anxiety.
- Improving the quality of sleep: Gaba can contribute to deeper and more calm sleep.
- Relaxation: Gaba has a relaxing effect on the body.
Side effects:
- Daytime drowsiness: Gaba can cause drowsiness during the day.
- Dizziness: In some people, Gaba can cause dizziness.
- Gastric disorders: Rarely, but the appearance of stomach disorders, such as nausea or diarrhea, is possible.
Recommendations for use:
- Dosage: The recommended Gaba dosage to improve sleep is 500-750 mg in 30-60 minutes before bedtime.
- Reception time: Gaba should be taken in the evening, before bedtime.
- Output form: Gaba is available in the form of capsules and tablets.
Cautions:
- Pregnancy and breastfeeding: The safety of Gaba is not established during pregnancy and breastfeeding.
- Interaction with drugs: Gaba can interact with some drugs such as tranquilizers.
- Individual sensitivity: The Gaba effect can vary depending on individual sensitivity.
8. Triptophan: Amino acid for serotonin and melatonin
Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. Triptophanes are contained in various foods, such as turkey, milk, nuts and seeds.
The mechanism of action: Triptofan turns into 5-HTP, which then turns into serotonin, and then into melatonin. Thus, Triptofan plays a role in the regulation of mood, sleep and appetite.
Advantages:
- Improving mood: Triptofan can help improve mood and reduce depression symptoms.
- Improving the quality of sleep: Triptophanes can contribute to deeper and more prolonged sleep.
- Reducing anxiety: Triptofan can help reduce anxiety.
Side effects:
- Nausea: In some people, Triptophanes can cause nausea.
- Diarrhea: In some people, Triptophanes can cause diarrhea.
- Daytime drowsiness: Triptophanes can cause drowsiness during the day.
- Interaction with drugs: Triptophanes can interact with some drugs such as antidepressants.
Recommendations for use:
- Dosage: The recommended dosage of tripophanes to improve sleep is 500-2000 mg in 30-60 minutes before bedtime.
- Reception time: Triptofan should be taken in the evening, before bedtime.
- Output form: Triptofan is available in the form of capsules and tablets.
- Food: Triptophane intake with carbohydrates can improve its absorption.
Cautions:
- Pregnancy and breastfeeding: The safety of the use of tripophanes during pregnancy and breastfeeding has not been established.
- Antidepressants: It is not recommended to take a tryptophan along with antidepressants without consulting a doctor.
- Eosinophilia-Mialgic syndrome (EMS): In the past, the use of tryptophan was associated with a rare, but serious disease called eosinophilia-mialgic syndrome (EMS). However, modern products containing triptophanes undergo strict quality control, which significantly reduces the risk of EMS.
9. Melissa: grass for calm and sleep
Melissa is a medicinal plant known for its soothing and relaxing properties. Melissa is often used to reduce anxiety, improve sleep and relieve stress symptoms.
The mechanism of action: Melissa contains various compounds that have a calming effect on the nervous system. Melissa can increase the level of GABA in the brain, contributing to relaxation and a decrease in anxiety.
Advantages:
- Reducing anxiety: Melissa has a calming effect on the nervous system and can help reduce anxiety.
- Improving the quality of sleep: Melissa can contribute to deeper and more calm sleep.
- Relaxation: Melissa has a relaxing effect on the body.
- Relief of stress symptoms: Melissa can help relieve stress symptoms, such as headache and muscle tension.
Side effects:
- Daytime drowsiness: Melissa can cause drowsiness during the day.
- Dizziness: In some people, lemon balm can cause dizziness.
- Gastric disorders: Rarely, but the appearance of stomach disorders, such as nausea or diarrhea, is possible.
Recommendations for use:
- Tea: Brew a bag of tea with lemon balm in hot water and let it brew for 5-10 minutes. Drink tea with lemon balm 30-60 minutes before bedtime.
- Extract: Melissa is also available in the form of extracts and capsules. Follow the packaging instructions when taking lemon balm extract.
Cautions:
- Pregnancy and breastfeeding: The safety of the use of lemon balm during pregnancy and breastfeeding has not been established.
- Interaction with drugs: Melissa can interact with some drugs such as tranquilizers.
10. Combined dietary supplements for sleeping
There are also combined dietary supplements for sleeping, which contain several ingredients, such as melatonin, magnesium, valerian, chamomile and L-theanine. These additives can be more effective than individual ingredients, as they affect various aspects of sleep. However, it is important to carefully study the composition of combined additives and take into account the possible interactions between the ingredients.
Factors that should be considered when choosing a dietary supplement to improve sleep:
- Reason for sleeping: It is important to determine the cause of sleep disturbance in order to choose the most suitable dietary supplement. For example, if the cause of insomnia is anxiety, then dietary supplements with a soothing effect, such as L-theanine, valerian or chamomile, can be more effective. If the cause is a violation of circadian rhythms, then melatonin can be useful.
- Individual characteristics of the body: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, gender, health status and the presence of allergies.
- The composition of the dietary supplement: It is important to carefully study the composition of the dietary supplement and choose products from reliable manufacturers that guarantee the quality and safety of the ingredients.
- Dosage: It is necessary to observe the recommended dosage of dietary supplements and not exceed it without consulting a doctor.
- Side effects: It is important to know about the possible side effects of dietary supplements and stop taking if any undesirable reactions occur.
- Interaction with drugs: If you take any drugs, you need to consult a doctor before taking Bad in order to exclude possible interactions.
Additional tips to improve sleep:
In addition to taking dietary supplements, there are other ways to improve sleep:
- Observe sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
- Create a comfortable sleeping atmosphere: The bedroom should be dark, quiet and cool.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Limit the use of electronic devices before bedtime: Light emitted by electronic devices can suppress the production of melatonin.
- Regularly engage in physical exercises: Physical exercises can improve sleep, but avoid intensive training just before bedtime.
- Practice relaxing techniques: Relaxation techniques, such as meditation, yoga or deep breath, can help reduce stress and improve sleep.
- Consult a doctor: If you have chronic sleep problems, consult a doctor to identify the cause and prescribe the appropriate treatment.
The choice of dietary supplement to improve sleep is an individual process that requires a thorough approach and consulting a doctor. It is important to remember that dietary supplements are not panacea and should be used in combination with other methods of improving sleep, such as observing the sleep mode, creating a comfortable sleeping environment and regular physical exercises. With the right choice and application, some dietary supplements can really help improve sleep and improve the quality of life.