Vitamins and dietary supplements for healthy sleep - Компания YES Global – официальная информация, миссия и продукция

Chapter 1: Circat rhythms and sleep: the basics of a healthy sleep

Sleep is a fundamental need for a person, comparable to food and water. It plays a key role in maintaining physical and mental health, affecting cognitive functions, immune system and overall well -being. Sleep disorders, such as insomnia, obstructive apnea syndrome in a dream (Soas) and restless legs syndrome, are widespread and can seriously worsen the quality of life. Understanding the physiology of sleep and factors affecting its quality is the first step towards improving sleep and fighting sleep disorders.

1.1 circus rhythms: internal watchmaker

Circat rhythms are internal biological watches that regulate the 24-hour sleep-bonding cycle, as well as other physiological processes, such as hormonal balance, body temperature and appetite. These rhythms are synchronized with external signals, primarily with light, which allows the body to adapt to environmental changes.

The mechanism of circadian rhythms: The main regulator of circadian rhythms is the suprachiasmic core (diagram), located in the brain hypothalamus. The circuit receives information about light effects through the retina and transmits signals to other parts of the brain and body, coordinating their activity in accordance with the 24-hour cycle.
Light and circus rhythms: Light is the most powerful synchronizer of circadian rhythms. The effect of bright light, especially in the morning, suppresses the production of melatonin, hormone that promotes sleep, and signals the body about the need for wakefulness. In the evening, with a decrease in illumination, the production of melatonin increases, preparing the body for sleep.
Circus rhythms: Violation of circadian rhythms can lead to various problems with sleep, such as insomnia, a delay in the phase of sleep (when a person falls asleep late and wakes up late) and a change in time zones (Jetlag). Work in a night shift, an irregular sleep schedule and the use of electronic devices before bedtime can also disrupt circid rhythms.

1.2 Stages of sleep:

Sleep is not a homogeneous state, it consists of several stages, each of which is characterized by certain electrophysiological changes in the brain. There are two main phases of sleep:

Slow sleep (nrem): This phase is divided into three stages (N1, N2 and N3), which are characterized by gradually deepening sleep.
- N1 (Stage of falling asleep): The transition state between wakefulness and sleep. Muscle activity slows down, a feeling of falling or trembling may occur.
- N2 (light sleep): It is characterized by the appearance of sleepy spindles and K-comprehensive electroencephalogram (EEG). The heart rhythm and breathing slow down.
- N3 (deep sleep): The deepest stage of sleep, characterized by slow delta waves on the EEG. At this stage, physical forces are restored, the immune system is strengthened and memory consolidation.
Fast sleep (rem): This phase is characterized by quick eye movements, high brain activity, similar to the state of wakefulness, and muscle relaxation. Dreams occur in the REM, and it plays an important role in the consolidation of emotional memory and training.

1.3 hormones and sleep:

Various hormones play an important role in the regulation of sleep and wakefulness:

Melatonin: The hormone produced by the pineal gland contributes to sleep. The production of melatonin increases in the dark and decreases when the light is exposed.
Cortisol: The stress hormone, which usually reaches a peak in the morning, contributing to wakefulness. The level of cortisol decreases in the evening, preparing the body for sleep.
Adenosine: Neurotransmitter, which accumulates during the day and causes drowsiness. Caffeine blocks the effect of adenosine, reducing drowsiness.
Serotonin: Neurotransmitter, who plays a role in the regulation of mood and sleep. Serotonin is the predecessor of melatonin.
Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain, which contributes to relaxation and sleep.

1.4 Factors affecting sleep:

Many factors can affect the quality and duration of sleep, including:

Age: The need for a dream is changing with age. Newborn requires up to 16-17 hours of sleep per day, while older people often sufficiently 7-8 hours.
Genetics: Genetic factors can affect a predisposition to certain sleep disorders and individual sleep needs.
Life: Regular sleep schedule, physical activity, proper nutrition and restriction of caffeine and alcohol can improve sleep.
Environment: A dark, quiet and cool bedroom contributes to sleep.
Medical conditions: Some medical conditions, such as pain, depression, anxiety and restless legs syndrome, can violate sleep.
Medicines: Some drugs can affect sleep, both positively and negatively.

Chapter 2: Vitamins for a healthy sleep

Some vitamins play an important role in sleep regulation and can help improve its quality. The deficiency of these vitamins can lead to sleep disturbances, such as insomnia and restless sleep.

2.1 Vitamin D:

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of many physiological processes, including sleep. Vitamin D receptors are found in various areas of the brain, including the circuits, which indicates its role in the regulation of circadian rhythms.

Influence on the dream: Studies show that vitamin D deficiency can be associated with sleep disturbances, such as insomnia and poor sleep. Vitamin D can affect sleep, regulating the production of melatonin and serotonin, as well as reducing inflammation.
Reception recommendations: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. Adults are usually recommended to take 600-800 IU (international units) of vitamin D per day. However, in case of deficiency, the doctor may prescribe a higher dose.
Sources of vitamin D: The main source of vitamin D is sunlight. Vitamin D is also contained in some foods such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, yogurt, cereals). If necessary, you can take vitamin D.

2.2 B vitamins B:

Group B vitamins are a group of water -soluble vitamins that play an important role in the energy exchange, the functioning of the nervous system and the development of neurotransmitters important for sleep.

Vitamin B3 (Niacin): Niacin is necessary for the production of serotonin, which, in turn, is the predecessor of Melatonin. Niacin deficiency can lead to insomnia and depression.
Vitamin B5 (pantotenic acid): Pantotenic acid plays a role in the production of hormones of the adrenal glands that help to cope with stress. Vitamin B5 deficiency can lead to fatigue and sleep disturbances.
Vitamin B6 (Pyridoxin): Pyridoxine is necessary for the production of serotonin, melatonin and GABA. Vitamin B6 deficiency can lead to insomnia, anxiety and depression.
Vitamin B9 (folic acid): Folic acid plays a role in the production of neurotransmitters, such as serotonin and dopamine. Folic acid deficiency can lead to insomnia, depression and fatigue.
Vitamin B12 (cobalamin): Cobalamin is necessary to maintain the health of the nervous system and the production of melatonin. Vitamin B12 deficiency can lead to sleep disturbances, fatigue and depression.
Reception recommendations: Recommended daily doses of B vitamins vary depending on age, health and individual needs. Adults are usually recommended to take a complex of B vitamins, which contains all eight vitamins in balanced doses.
Sources of B vitamins B: B vitamins are found in various foods, such as meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds, whole grain products and green leafy vegetables. If necessary, you can take B vitamins of group B.

2.3 Vitamin C:

Vitamin C is a powerful antioxidant that protects the body cells from damage caused by free radicals. Vitamin C also plays a role in the development of neurotransmitters, such as dopamine and norepinephrine, which affect mood and sleep.

Influence on the dream: Studies show that vitamin C deficiency can be associated with sleep disturbances, such as insomnia and restless sleep. Vitamin C can help improve sleep, reducing inflammation and oxidative stress, as well as regulating the production of neurotransmitters.
Reception recommendations: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers are recommended to take more vitamin C, as smoking reduces its level in the body.
Sources of vitamin C: Vitamin C is contained in various fruits and vegetables, such as citrus fruits, berries, kiwi, pepper, broccoli and spinach. If necessary, you can take vitamin C.

2.4 Vitamin E:

Vitamin E is a fat -soluble antioxidant that protects the body cells from damage caused by free radicals. Vitamin E also plays a role in maintaining the health of the nervous system and the immune system.

Influence on the dream: Studies show that vitamin E can help improve sleep in people with obstructive apnea syndrome in a dream (Soas). Vitamin E can reduce oxidative stress, which plays a role in the development of SAS, and improve breathing during sleep.
Reception recommendations: The recommended daily dose of vitamin E is 15 mg.
Sources of vitamin E: Vitamin E is contained in various foods such as vegetable oils (sunflower, olive, corn), nuts, seeds, green leafy vegetables and avocados. If necessary, you can take vitamin E.

Chapter 3: Minerals for a healthy sleep

Some minerals also play an important role in sleep regulation and can help improve its quality. The deficiency of these minerals can lead to sleep disturbances.

3.1 Magnesium:

Magnesium is an important mineral that is involved in many physiological processes, including the functioning of the nervous system, muscle relaxation and the regulation of heart rhythm. Magnesium also plays a role in the development of melatonin and GABA.

Influence on the dream: Studies show that magnesium deficiency can be associated with sleep disturbances, such as insomnia, restless legs syndrome and night cramps. Magnesium can help improve sleep, relaxing the muscles, reducing anxiety and improving the production of melatonin and the GABA.
Reception recommendations: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
Sources of magnesium: Magnesium is found in various foods, such as green leafy vegetables, nuts, seeds, legumes, whole grain products and avocados. If necessary, you can take magnesium additives. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate is considered the most bioavailable form and is often recommended to improve sleep.

3.2 Calcium:

Calcium is an important mineral that is necessary for the health of bones, the functioning of muscles and the nervous system. Calcium also plays a role in the development of melatonin.

Influence on the dream: Studies show that calcium can help improve sleep, especially in the elderly. Calcium can help relax muscles and improve the production of melatonin.
Reception recommendations: The recommended daily dose of calcium is 1000 mg for adults and 1200 mg for women over 50 and men over 70 years old.
Calcium sources: Calcium is contained in various foods, such as dairy products, green leafy vegetables, enriched products (for example, orange juice) and tofu. If necessary, you can take calcium supplements.

3.3 potassium:

Potassium is an important mineral that is necessary for the functioning of the nervous system, the regulation of the heart rhythm and the balance of fluid in the body. Potassium also plays a role in sleep regulation.

Influence on the dream: Potassium deficiency can lead to sleep disturbances, such as insomnia and night cramps. Potassium can help improve sleep, relaxing muscles and improving the functioning of the nervous system.
Reception recommendations: The recommended daily potassium dose is 3500-4700 mg.
Sources of potassium: Potassium is found in various foods, such as bananas, avocados, potatoes, spinach, legumes and dried fruits. If necessary, you can take potassium supplements, but it is important to consult a doctor before taking potassium additives, since potassium excess can be dangerous.

3.4 Iron:

Iron is an important mineral that is necessary for the transportation of oxygen in the blood and the functioning of the immune system. Iron deficiency can lead to anemia and sleep disturbances.

Influence on the dream: Studies show that iron deficiency can be associated with restless legs (SBN) syndrome, which is characterized by unpleasant sensations in the legs and an insurmountable desire to move them, especially at night. SBN can seriously violate the dream. Iron can help reduce SBN symptoms and improve sleep.
Reception recommendations: The recommended daily dose of iron is 8 mg for men and 18 mg for women. During pregnancy, the need for iron increases to 27 mg per day.
Iron sources: Iron is found in various foods such as red meat, poultry, fish, legumes, green leafy vegetables and enriched cereals. There are two forms of iron: hemic iron (contained in animal products) and non -meter iron (contained in plant products). Hemic iron is better absorbed by the body than non -meter iron. To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C. If necessary, you can take iron additives, but it is important to consult a doctor before taking iron additives, since iron excess can be dangerous.

3.5 zinc:

Zinc is an important mineral that is involved in many physiological processes, including the functioning of the immune system, wound healing and the production of hormones. Zinc also plays a role in sleep regulation.

Influence on the dream: Studies show that zinc deficiency can be associated with sleep disturbances, such as insomnia and poor sleep. Zinc can help improve sleep by adjusting the production of melatonin and GABA.
Reception recommendations: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
Sources of zinc: Zinc is contained in various foods, such as meat, poultry, seafood, nuts, seeds and legumes. If necessary, you can take zinc additives.

Chapter 4: Amino acids and other sleep additives

Some amino acids and other additives can have a positive effect on sleep.

4.1 Triptofan:

Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. Serotonin, as already mentioned, plays an important role in the regulation of mood and sleep, and melatonin contributes to sleep.

Influence on the dream: Studies show that Triptophanes can help improve sleep, especially in people with mild insomnia. Triptofan can help reduce the time of falling asleep, increase sleep duration and improve its quality.
Reception recommendations: The dosage of a tripophan for improving sleep varies, but usually 500-1000 mg in 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary.
Tryptophan sources: Triptophanes are contained in various foods, such as meat, poultry, fish, eggs, dairy products, nuts, seeds and legumes. However, the use of products rich in tripophanes does not always lead to a significant increase in the level of tripophane in the brain, since other amino acids compete with triple for transport through a hematoencephalic barrier. Triptophane in the form of an additive can be more effective for increasing the level of triplefan in the brain.

4.2 5-htp (5-hydroxyrypthofin):

5-HTP is an amino acid that is an intermediate product in the process of turning a tripophane into serotonin. The 5-HTP can be more effective than a tripophane to increase the level of serotonin in the brain, as it passes one of the stages of transformation of a tripophane into serotonin.

Influence on the dream: Studies show that 5-HTP can help improve sleep, especially in people with depression and anxiety. 5-HTP can help reduce falling asleep, increase sleep duration and improve its quality.
Reception recommendations: The 5-HTP dosage varies to improve sleep, but usually is 50-100 mg for 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary. 5-HTP is not recommended to be taken with antidepressants, as this can lead to serotonin syndrome.

4.3 Melatonin:

Melatonin is a hormone that is produced by the pineal gland and regulates circus rhythms. Melatonin promotes sleep and helps to adapt to changes in time zones.

Influence on the dream: Studies show that melatonin can help improve sleep, especially in people with insomnia, a delay in the phase of sleep and a change in time zones. Melatonin can help reduce the time of falling asleep and increase the duration of sleep.
Reception recommendations: The dosage of melatonin varies to improve sleep, but usually 0.5-5 mg 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary. Melatonin is not recommended to be taken before driving or performing other tasks requiring concentration.

4.4 GABA (gamma-aminobral acid):

GABA is the main brake neurotransmitter in the brain, which contributes to relaxation and sleep.

Influence on the dream: GABA can help improve sleep, reducing anxiety and contributing to relaxation. However, studies of the influence of GABA additives on sleep are limited. There is an opinion that the GABA, accepted as orally, may not penetrate through the hematoencephalic barrier in sufficient quantities to have a significant impact on sleep.
Reception recommendations: The dosage of the GABA to improve sleep varies, but usually is 500-3000 mg for 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary.

4.5 L-theanine:

L-theanine is an amino acid that is contained in tea, especially in green tea. L-theanine has relaxing properties and can help reduce anxiety.

Influence on the dream: Studies show that L-theian can help improve sleep, especially in people with anxiety. L-theanine can help reduce the time of falling asleep, increase sleep duration and improve its quality.
Reception recommendations: The dosage of L-theanine to improve sleep varies, but usually is 100-200 mg for 30-60 minutes before bedtime.

4.6 Valerian:

Valerian is a plant that is traditionally used to treat insomnia and anxiety. Valerian contains various compounds that can have a calming effect on the nervous system.

Influence on the dream: Studies show that valerian can help improve sleep, especially in people with mild insomnia. Valerian can help reduce the time of falling asleep, increase sleep duration and improve its quality.
Reception recommendations: The dosage of valerian to improve sleep varies, but usually 400-900 mg of valerian extract 30-60 minutes before sleep.

4.7 Chamomile:

Chamomile is a plant that is traditionally used to treat anxiety, insomnia and digestive disorders. Chamomile contains an Apigenin, an antioxidant that can be associated with the receptors in the brain and have a calming effect.

Influence on the dream: Studies show that chamomile can help improve sleep, especially in people with easy insomnia. Chamomile can help reduce the time of falling asleep, increase sleep duration and improve its quality.
Reception recommendations: Chamomile can be consumed in the form of tea or taken in the form of an additive. The dosage of chamomiles to improve sleep varies, but usually it is 400-1600 mg of chamomile extract 30-60 minutes before bedtime.

Chapter 5: Dad for sleeping: integrated approach

Many manufacturers offer complex dietary supplements for sleeping, which contain a combination of vitamins, minerals, amino acids and plant extracts. Such dietary supplements can be more effective than individual additives, since they affect various mechanisms involved in sleep regulation.

5.1 Advantages of complex dietary supplements for sleeping:

Synergetic effect: The combination of various ingredients can have a synergistic effect when the effect of the joint administration of several ingredients exceeds the amount of effects from taking each ingredient separately.
Convenience: Reception of one complex dietary supplement can be more convenient than taking several separate additives.
Balanced composition: Manufacturers carefully develop the composition of complex dietary supplements for sleeping to ensure the optimal ratio of ingredients and avoid the deficiency or excess of individual substances.

5.2 Choosing a complex dietary supplement for sleeping:

When choosing a complex dietary diet, the following factors must be taken into account:

Composition: Pay attention to the composition of the dietary supplement and make sure that it contains ingredients that have proven their effectiveness in improving sleep. It is important that the dietary supplement contains vitamins, minerals, amino acids and plant extracts that work synergistic to improve sleep.
Dosage: Make sure that the dosage of ingredients in the dietary supplement corresponds to the recommended dosages to improve sleep.
Quality: Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates and independent laboratory research.
Reviews: Check out the reviews of other people who used this dietary supplement to find out about their experience.
Individual needs: Consider your individual needs and health status when choosing a dietary supplement for sleeping. If you have any chronic diseases or you take medicines, consult your doctor before taking Bad.

5.3 Examples of complex dietary supplements for sleeping:

There are many complex dietary supplements for sleeping on the market. Here are a few examples:

Melatonin -based dietary supplements: These dietary supplements usually contain melatonin in combination with other ingredients, such as Valerian, Chamomile, L-theian and magnesium.
Plant -based dietary supplements: These dietary supplements usually contain a combination of plant extracts, such as valerian, chamomile, lemon balm and hops.
Amino acid -based dietary supplements: These dietary supplements usually contain a combination of amino acids, such as Triptofan, 5-HTP, L-theanine and GABA.
Bades with vitamins and minerals: These dietary supplements usually contain a combination of vitamins and minerals, such as vitamin D, B vitamins, magnesium, calcium and zinc.

Chapter 6: Recommendations for the use of vitamins and dietary supplements for sleeping

When using vitamins and dietary supplement to improve sleep, it is important to follow the following recommendations:

Consult a doctor: Before taking vitamins and dietary supplements for sleeping, consult a doctor, especially if you have any chronic diseases or you take medicines. The doctor will be able to evaluate your health status and give individual recommendations for the choice and dosage of additives.
Start with a low dose: Start taking vitamins and dose doses and gradually increase it if necessary. This will help you determine the optimal dose and avoid side effects.
Take additives 30-60 minutes before bedtime: Most vitamins and dietary supplements are recommended to be taken 30-60 minutes before bedtime, so that they have time to have their own effect.
Observe sleep mode: Vitamins and dietary supplements for sleeping can be useful, but they are not a replacement for a healthy lifestyle and the rules of sleep hygiene. It is important to observe a regular sleep mode, go to bed and wake up at the same time every day, even on weekends.
Create favorable conditions for sleep: Create a dark, quiet and cool atmosphere in the bedroom. Use dense curtains to block the light, and bears to reduce noise. The optimum temperature in the sleeping bedroom is 18-20 degrees Celsius.
Limit the use of caffeine and alcohol: Caffeine and alcohol can disrupt sleep. Limit the use of caffeine in the afternoon and avoid drinking alcohol before bedtime.
Avoid using electronic devices before bedtime: Blue light radiated by the screens of electronic devices can suppress the production of melatonin and break the dream. Avoid using smartphones, tablets and computers before bedtime.
Be patient: Vitamins and dietary supplements for sleeping do not always have an immediate effect. It may take several days or weeks to notice sleep improvement. Be patient and continue to take additives in accordance with the doctor’s recommendations.
Follow side effects: Vitamins and dietary supplements can cause side effects, such as nausea, headache, dizziness and digestion. If you notice any side effects, stop taking the additive and consult your doctor.
Do not take vitamins and dietary supplements for a long time without consulting a doctor: Long -term intake of vitamins and dietary supplements can lead to undesirable consequences. Do not take vitamins and dietary supplements for a long time without consulting a doctor.

Chapter 7: Alternative approaches to improving sleep

In addition to vitamins and dietary supplements, there are other approaches to improving sleep, which can be useful:

7.1 Cognitive-behavioral therapy (KPT) with insomnia:

KPT is a type of psychotherapy that helps people change their thoughts and behavior associated with insomnia. KPT with insomnia includes various methods, such as:

Sleep restriction: Limiting the time spent in bed, until the time you actually sleep. This helps to increase sleep efficiency and reduce falling asleep.
Control of incentives: Association of bed only with sleep. If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.
Cognitive restructuring: Changing negative thoughts and beliefs about sleep.
Relaxation techniques: The use of relaxation techniques, such as deep breathing, progressive muscle relaxation and meditation, to reduce anxiety and relax before bedtime.
Sleep hygiene: Compliance with sleep hygiene rules, such as regular sleep mode, creating favorable conditions for sleeping and restricting caffeine and alcohol.

7.2 Meditation and awareness:

Meditation and awareness are practices that help to focus on the present moment and reduce anxiety and stress. Meditation and awareness can help improve sleep, helping to relax and reduce anxiety before bedtime.

7.3 Yoga:

Yoga is a physical practice that combines physical poses, breathing exercises and meditation. Yoga can help improve sleep, reducing stress, relaxing muscles and improving blood circulation.

7.4 Acupuncture:

Acupuncture is a method of traditional Chinese medicine, which consists in introducing thin needles into certain points on the body. Acupuncture can help improve sleep by stimulating the production of endorphins and regulating the nervous system.

7.5 Aromatherapy:

Aromatherapy is the use of essential oils to improve physical and mental health. Some essential oils, such as lavender, chamomile and sandalwood, have 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.

7.6 Physical exercises:

Regular physical exercises can help improve sleep, but it is important not to play sports immediately before bedtime. It is best to play sports in the morning or in the middle of the day.

7.7 Diet:

Proper nutrition can help improve sleep. Avoid eating heavy foods and fatty foods before bedtime. Use foods rich in triple and magnesium.

Chapter 8: The connection between the deficiency of vitamins and sleep disorders: Scientific research

There is a growing number of scientific research confirming the relationship between deficiency of certain vitamins and minerals and various sleep disorders. Consider some of these studies in more detail.

8.1 Vitamin D and sleep:

Numerous studies have shown the relationship between the low level of vitamin D and the deterioration of sleep quality.

Research 1: A study published in Journal of Clinical Sleep Medicineshowed that people with vitamin D deficiency are more often observed with sleep problems, such as insomnia and daytime drowsiness.
Research 2: Metaanalysis of several studies published in Nutrientsconfirmed that the low level of vitamin D is associated with a deterioration in the quality of sleep and an increase in the risk of insomnia.