Bades to improve mood and sleep: Full guide
Section 1: The relationship of mood and sleep: Fundamentals and biochemistry
The mood and sleep are two fundamental aspects of human health, which are in a complex and interdependent connection. Violations of one often lead to a deterioration of the other, forming a vicious circle. Understanding this relationship at a biochemical level is critical of choosing effective additives (dietary supplements) for improving mood and sleep.
1.1 circus rhythms and their role:
Circat rhythms are an internal biological clock regulating the 24-hour sleep-bonding cycle, hormonal secretion, body temperature and other physiological processes. The main regulator of circadian rhythms is the suprachiasmic core (SCN) in the hypothalamus that receives information about the light from the retina.
- Melatonin: The hormone produced by the pineal gland in response to the darkness plays a key role in the regulation of sleep. A decrease in the level of melatonin is associated with insomnia, violations of circadian rhythms and depression. Light suppresses the production of melatonin, so it is important to observe sleep mode and avoid bright light before bedtime.
- Cortisol: The stress hormone, the level of which usually rises in the morning and decreases in the evening. Chronic stress leads to an increased level of cortisol, which can violate sleep and cause anxiety.
- Body temperature: Fluctuations in body temperature during the day are also regulated by circus rhythms. Reducing body temperature before bedtime contributes to falling asleep.
1.2 Neurotransmitters and their influence on mood and sleep:
Neurotransmitters are chemicals that transmit signals between nerve cells in the brain. Some neurotransmitters play a key role in the regulation of mood and sleep.
- Serotonin: Often called the “hormone of happiness”, serotonin plays an important role in the regulation of mood, sleep, appetite and social behavior. The low level of serotonin is associated with depression, anxiety, insomnia and obsessive-compulsive disorder. Serotonin is the predecessor of melatonin, so its deficit can lead to sleep disturbances.
- Dofamine: Neurotransmitter associated with pleasure, motivation and attention. Dopamine imbalance can lead to depression, fatigue, problems with concentration and sleep disturbances (for example, restless legs syndrome).
- Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain. The GABA has a calming and relaxing effect, reduces anxiety and promotes falling asleep. The low level of the GABA is associated with anxiety, insomnia and convulsions.
- Norepinephrine: Neurotransmitter associated with wakefulness, attention and reaction “hit or run.” An increased level of norepinephrine can cause anxiety, insomnia and anxiety.
1.3 The influence of inflammation on mood and sleep:
Chronic inflammation in the body caused by stress, malnutrition, infections or other factors can have a negative effect on mood and sleep. Inflammatory cytokines, such as IL-6 and TNF-α, can violate the brain and neurotransmitter systems, leading to depression, anxiety and insomnia.
- Intestinal microbia: The health of the intestinal microbioma is also associated with the mood and sleep. Dysbacteriosis (disruption of the balance of intestinal microflora) can lead to increased inflammation, disorders of the production of neurotransmitters and deterioration of mood and sleep.
Section 2: Types of dietary supplement to improve mood and sleep: review and mechanism of action
There is a wide range of dietary supplements that can help improve mood and sleep. The choice of specific dietary supplements depends on the individual needs and reasons underlying problems with mood and sleep.
2.1 dietary supplements affecting the serotonergic system:
- 5-HTP (5-hydroxyryptophan): The pool of serotonin, which can increase the level of serotonin in the brain. 5-HTP can help improve mood, reduce anxiety and contribute to falling asleep. It is important to start with a low dose and gradually increase it in order to avoid side effects, such as nausea.
- Triptofan: Amino acid, which is also the precursor of serotonin. Triptophanes are contained in food, such as turkey, nuts and seeds. Triptophanes in the form of an additive can help improve mood and sleep.
- St. John’s wort (Hypericum Perforatum): A plant that is traditionally used to treat depression. St. John’s wort contains several active compounds that can affect the level of serotonin, dopamine and norepinephrine. It is important to consider that St. John’s wort can interact with some drugs, so you need to consult a doctor before its use.
- S-adenosylmetionine (SAME): A natural compound that is involved in many biochemical processes in the body, including the synthesis of neurotransmitters. Same can help improve mood and reduce depression symptoms.
2.2 dietary supplements affecting the gamker.
- L-theanine: The amino acid contained in green tea, which can have a calming and relaxing effect without causing drowsiness. L-theanine can help reduce anxiety and improve sleep quality.
- Valeriana Officinalis): A plant that is traditionally used to treat insomnia and anxiety. Valerian contains compounds that can be associated with the gamut receptors in the brain, having a calming effect.
- Chamomile (Matricaria Chamomilla): A plant that also has soothing and relaxing properties. Chamomile contains Apigenin, an antioxidant that can be associated with GABA receptors.
- Melissa Officinalis): A plant that can help reduce anxiety and improve sleep quality. Melissa contains rosemary acid, which can inhibit the breakdown of the GABA.
- Passiflora (Passiflora Incarnata): A plant that is traditionally used to treat anxiety and insomnia. Passiflora can increase the level of GABA in the brain.
2.3 dietary supplements affecting circus rhythms and the production of melatonin:
- Melatonin: A hormone that helps to regulate the sleeping cycle. Reception of melatonin in the form of an additive can help improve sleep, especially with circus rhythms, for example, when changing time zones (jetlag) or when working to a night shift. It is important to start with a low dose (0.5-1 mg) and take melatonin 30-60 minutes before bedtime.
- Magnesium: A mineral that plays an important role in many physiological processes, including sleep and mood regulation. Magnesium can help relax muscles, reduce anxiety and improve sleep. Magnesium deficiency can lead to insomnia and anxiety.
- Vitamin D: Vitamin, which plays an important role in the regulation of mood and sleep. Vitamin D deficiency is associated with depression, anxiety and sleep disturbances. Vitamin D is synthesized in the skin under the influence of sunlight, so it is especially important to take additives with vitamin D in the winter months.
- Chromium: A mineral that can help improve blood sugar control. An unstable blood sugar level can lead to mood swings and sleep disturbances.
- State therapy: Although this is not dietary supplements, light therapy is an effective way to regulate circus rhythms. The use of a special lamp simulating sunlight can help improve mood, increase energy and normalize sleep.
2.4 dietary supplements with antioxidant and anti -inflammatory properties:
- Curcumin: Active connection contained in turmeric. Kurkumin has powerful antioxidant and anti -inflammatory properties that can help improve the mood and protect the brain from damage.
- Resveratrol: Antioxidant contained in red wine, grapes and berries. Resveratrol can have a neuroprotective effect and improve mood.
- Omega-3 fatty acids: Unsaturated fatty acids contained in fish, linen seed and walnuts. Omega-3 fatty acids have anti-inflammatory properties and can help improve mood and reduce the symptoms of depression.
- N-Acetylcistein (NAC): The antioxidant, which is the precursor of glutation, one of the most important antioxidants in the body. NAC can help protect the brain from damage and improve mood.
2.5 Adaptogens:
Adaptogens are substances that help the body adapt to stress and improve its resistance to various adverse factors.
- Rhodiola pink (Rhodiola rosea): A plant that can help reduce fatigue, increase energy and improve mood. Rhodiola pink can affect the level of serotonin, dopamine and norepinephrine.
- Ashwaganda (withania somnifera): A plant that is traditionally used in Ayurvedic medicine. Ashvagand can help reduce anxiety, improve sleep and increase stress resistance.
- Eleutherococcus (Eleutherococcus Senticosus): A plant that can help increase energy, improve concentration and reduce fatigue.
- Ginseng (Panax Ginseng): A plant that can help increase energy, improve cognitive functions and reduce stress.
Section 3: How to choose the right and use dietary supplement to improve mood and sleep:
The choice and use of dietary supplements to improve mood and sleep requires an attentive approach and accounting for individual characteristics of the body.
3.1 Consultation with a doctor:
Before you start taking any dietary supplement, you need to consult a doctor. The doctor will be able to evaluate your health status, determine the causes of problems with mood and sleep, as well as choose the most suitable dietary supplements and dosage. It is important to inform the doctor about all the drugs taken, as some dietary supplements can interact with medicines.
3.2 Determination of the causes of problems with mood and sleep:
It is important to determine the reasons underlying problems with mood and sleep. This can be stress, improper nutrition, lack of physical activity, circus rhythms, hormonal imbalance, nutrient deficiency or other factors. Knowing the reason, you can choose the most effective dietary supplements.
3.3 Choosing high -quality dietary supplements:
It is important to choose a dietary supplement from reliable manufacturers that guarantee the quality and purity of products. Pay attention to the availability of quality certificates and laboratory tests.
3.4 Start with a low dose:
At the beginning of taking a new dietary supplement, it is recommended to start with a low dose and gradually increase it in order to evaluate tolerance and avoid side effects.
3.5 observe the reception mode:
It is important to observe the reception mode indicated on the packaging or recommended by the doctor. Some dietary supplements should be taken before bedtime, others should be in the morning or during the day.
3.6 Combination of dietary supplements:
Some dietary supplements can be combined to achieve a more pronounced effect. However, it is necessary to consult a doctor to make sure that the combination of dietary supplements is safe and does not cause side effects.
3.7 Monitoring of effectiveness and side effects:
In the process of taking dietary supplements, it is important to carefully monitor your condition and mark any changes in mood, dream and general well -being. If there are any side effects, it is necessary to stop taking dietary supplements and consult a doctor.
3.8 integrated approach:
Reception of dietary supplements is only one of the components of an integrated approach to improving mood and sleep. It is also important to observe a healthy lifestyle, including proper nutrition, regular physical activity, a sufficient amount of sleep, stress management and social activity.
Section 4: risks and side effects of dietary supplements:
Despite the fact that dietary supplements are often considered safe, they can cause side effects and interact with medicines.
4.1 side effects:
- Digestive disorders: Some dietary supplements, such as 5-HTP and magnesium, can cause nausea, diarrhea, constipation or other digestive disorders.
- Headache: Some dietary supplements, such as melatonin and St. John’s wort, can cause headache.
- Drowsiness: Some dietary supplements, such as valerian and melatonin, can cause drowsiness.
- Interactions with drugs: Some dietary supplements, such as St. John’s wort, can interact with drugs such as antidepressants, anticoagulants and contraceptives.
- Allergic reactions: Some people may have allergic reactions to dietary supplements.
4.2 risks for certain groups of people:
- Pregnant and lactating women: It is not recommended to take a dietary supplement without consulting a doctor.
- Children: It is not recommended to give dietary supplement to children without consulting a doctor.
- People with chronic diseases: People with chronic diseases, such as liver, kidneys or heart diseases, need to consult a doctor before taking dietary supplements.
- People taking medications: People taking medications need to consult a doctor to make sure that dietary supplements do not interact with medicines.
4.3 The importance of quality control:
Since dietary supplements are not regulated as strictly as medicines, it is important to choose products from reliable manufacturers and check the availability of quality certificates. Some dietary supplements may contain pollutants or ingredients that are not indicated on the label.
Section 5: Alternative approaches to improving mood and sleep:
In addition to taking dietary supplements, there are many other approaches to improving mood and sleep.
5.1 Sleep hygiene:
- Compliance with sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Creating a comfortable sleeping environment: Provide silence, darkness and coolness in the bedroom.
- Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Limit the use of electronic devices before bedtime: Blue light from the screens of electronic devices can suppress the production of melatonin.
- Regular physical exercises: Regular physical exercises can improve sleep, but avoid intense training before bedtime.
5.2 Nutrition:
- Healthy and balanced diet: Eat a variety of foods rich in fruits, vegetables, whole grain products and low -fat protein sources.
- Regular meals: Avoid passes of meals and overeating.
- Limiting the use of processed products, sugar and refined carbohydrates: These products can cause fluctuations in blood sugar and worsen mood and sleep.
- The inclusion of products rich in triple: Turkey, nuts and seeds contain a tripophane, which is a serotonin precursor.
5.3 Stress management:
- Relaxation techniques: Meditation, yoga, deep breathing and other relaxation techniques can help reduce stress and improve mood and sleep.
- Psychotherapy: Cognitive-behavioral therapy (KPT) can help change the negative thoughts and behavior that contribute to depression, anxiety and insomnia.
- Social activity: Spend time with friends and family, engage in your favorite hobbies and participate in social events.
5.4 Physical activity:
Regular physical exercises can help improve mood, reduce stress and improve sleep.
5.5 State Therapy:
The use of a special lamp simulating sunlight can help improve mood, increase energy and normalize sleep.
5.6 Aromatherapy:
Some essential oils, such as lavender, chamomile and sandalwood, have soothing and relaxing properties and can help improve sleep.
Section 6: Research Prospects and the future dietary supplement for mood and sleep:
Studies in the field of dietary supplements to improve mood and sleep continue, and in the future we can expect the emergence of new and more effective means.
6.1 Study of intestinal microbioma:
Interest in the role of intestinal microbioma in the regulation of mood and sleep is growing. Studies show that dysbiosis can lead to depression, anxiety and insomnia. In the future, we can expect the appearance of probiotics and prebiotics specially designed to improve mood and sleep.
6.2 Individual approach:
In the future, we can expect a more individual approach to choosing dietary supplements based on genetic tests and analysis of biochemical indicators.
6.3 New targets for exposure:
Studies in the field of neurobiology open new targets for exposure to the treatment of depression, anxiety and insomnia. In the future, we can expect the appearance of dietary supplements affecting these new targets.
6.4 Development of more effective and safe dietary supplements:
Research is aimed at developing more effective and safe dietary supplements, which have less side effects and drug interactions.
6.5 Integrative approach:
In the future, we can expect a wider use of an integrative approach that combines a dietary supplement with other treatment methods such as psychotherapy, physical activity and a healthy lifestyle.
Section 7: real stories and user reviews (with reservations):
Many people share their positive reviews about the use of dietary supplements to improve mood and sleep. However, it is important to remember that the experience of each person is individual, and what helped one person may not help another.
7.1 The importance of critical thinking:
Users should be treated with caution and critical thinking. Reviews can be subjective and biased. It is important to consider that reviews can be written by the dietary supplements themselves or paid by them.
7.2 The importance of consulting with a doctor:
Before taking any dietary supplements, it is necessary to consult a doctor. The doctor will be able to evaluate your health status and choose the most suitable dietary supplements and dosage.
7.3 Examples of positive reviews (with reservations):
- Many people note an improvement in sleep after taking melatonin.
- Some people report improving mood and reducing anxiety after taking 5-HTP.
- Many people note the calming and relaxing effect of valerian and chamomile.
7.4 Examples of negative reviews (with reservations):
- Some people report side effects after taking dietary supplements, such as nausea, headache and drowsiness.
- Some people do not note any improvements after receiving dietary supplements.
- Some people report on the interactions of dietary supplements with medicines.
Section 8: Legal and regulatory aspects of dietary supplements:
In different countries, there are different rules and norms that regulate the production, sale and advertising of dietary supplements. It is important to know these rules to make sure that you purchase and use dietary supplements legally and safely.
8.1 Russia:
In Russia, BAD is regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts. The dietary supplement must be registered in Rospotrebnadzor and meet safety and quality requirements.
8.2 European Union:
In the European Union, the Bad is regulated by the Directive of 2002/46/EC. The dietary supplement must comply with safety and quality requirements, and information on the composition, dosage and contraindications should be indicated on the label.
8.3 United States of America:
In the United States of America, BAD is regulated by the Law on Food additives and healthy health (DSHEA). The dietary supplement is not regulated as strictly as medicines, and the FDA (control for sanitary supervision of the quality of food and medicines) does not check their safety and efficiency before they go on sale.
8.4 The importance of checking information:
It is important to check the information about dietary supplements on the official websites of state bodies and organizations engaged in quality and safety control of food and medicines.
Section 9: Bad to improve mood and sleep: Recommendations for various age groups and special conditions:
The needs for dietary supplement to improve mood and sleep can vary depending on the age, gender and human health.
9.1 Children and adolescents:
It is not recommended to give dietary supplement to improve mood and sleep for children and adolescents without consulting a doctor. In most cases, problems with the mood and sleep in children and adolescents can be solved using non -drug methods, such as compliance with sleep mode, proper nutrition and physical activity.
9.2 adults:
Adults can take dietary supplement to improve mood and sleep, but before that you need to consult a doctor. The choice of dietary supplements depends on the reasons underlying problems with mood and sleep.
9.3 Elderly people:
Older people are more sensitive to side effects of dietary supplements, so they need to start with a low dose and gradually increase it. It is also important to consider that older people often take medications that can interact with dietary supplements.
9.4 Pregnant and lactating women:
It is not recommended to take dietary supplement to improve mood and sleep for pregnant and lactating women without consulting a doctor. Some dietary supplements can be dangerous for the fetus or newborn.
9.5 people with chronic diseases:
People with chronic diseases, such as liver, kidneys or heart diseases, need to consult a doctor before taking dietary supplements. Some dietary supplements can worsen the state of health in chronic diseases.
Section 10: The future of research and development in the field of dietary supplement to improve mood and sleep:
In the future, we can expect further development and improvement of dietary supplements to improve mood and sleep. Studies will be directed to:
- Studying the influence of intestinal microbioma on mood and sleep: Development of probiotics and prebiotics specially designed to improve mood and sleep.
- Individual approach to the choice of dietary supplements: Development of genetic tests and analyzes of biochemical indicators to determine the most suitable dietary supplements for each person.
- Search for new targets for influence: The study of neurobiological mechanisms underlying depression, anxiety and insomnia for the development of dietary supplements affecting these mechanisms.
- Creating more effective and safe dietary supplements: Development of dietary supplements with fewer side effects and drug interactions.
- Integrative approach: The combination of dietary supplement methods with other methods of treatment, such as psychotherapy, physical activity and a healthy lifestyle.
Section 11: A selection of trusted manufacturers and suppliers of dietary supplements (with a reservation on the not -free character):
The choice of a reliable manufacturer and supplier of dietary supplements is the key to the quality and safety of products. When choosing, pay attention to the availability of quality certificates, laboratory research results and consumer reviews. Not advertising.
- Solgar: The famous American producer of vitamins and dietary supplements, characterized by high quality products.
- Now Foods: American manufacturer of affordable and high -quality vitamins and dietary supplements.
- Life Extension: American manufacturer, specializing in anti-aging additives and vitamins of premium class.
- Doctor’s Best: An American manufacturer offering a wide range of vitamins and dietary supplements at affordable prices.
- Nature’s Bounty: American producer of vitamins and dietary supplements, known for its affordable prices and a wide range.
It is important to remember that this information is presented only for introductory purposes and does not replace the consultation with the doctor. Before taking any dietary supplements, it is necessary to consult a specialist.