Dad for sleep: which to choose and where to buy?

Dad for sleep: which to choose and where to buy?

Section 1: Sleep and its importance to health

1. Circassical Rhythms: Sleep conductors and cervatory conductive. Circat rhythms, internal biological watches, regulate the cycle of sleep and wakefulness, hormonal secretion, body temperature and other important physiological processes. Violation of these rhythms, caused by a change in time zones, an irregular work schedule or the effects of artificial light, can lead to insomnia, fatigue, a decrease in cognitive functions and other health problems. Key genes, PER1-3, CRY1-2, BMAL1 and CLOCK, coding proteins that form the feedback loops that determine the period of circadian rhythm, close to 24 hours. Light, especially blue, suppresses the production of melatonin, sleep hormone, and shifts the circadian rhythm. Regular stay in natural light, especially in the morning, helps synchronize circus rhythms and improve sleep quality.

2. Sleep phases: Journey through the depths of the subconscious. The dream consists of several phases that cyclically replacing each other during the night: NREM (non-Rapid Eye Movement) sleep, including three stages (N1, N2, N3), and REM (Rapid Eye Movement) Son. N1 is the transitional stage between wakefulness and sleep, characterized by a slowdown in brain waves. N2 is a deeper stage, characterized by the appearance of “carotid spindles” and K-comprehensis that play a role in the consolidation of memory. N3 is the deepest stage of the NREM of sleep, necessary for physical restoration and strengthening of the immune system. REM Sleep, also called “paradoxical sleep”, is characterized by quick eye movements, high brain activity and muscle atony (temporal muscle paralysis), and is important for processing emotions and consolidating procedural memory. Each sleep cycle lasts approximately 90-120 minutes, and during the night a person passes 4-6 such cycles. Violation of the structure of sleep, for example, reducing the duration of N3 or REM sleep, can negatively affect physical and mental health.

3. Sleep hormones: melatonin and cortisol in the main roles. Melatonin, the hormone produced by the pineal gland plays a key role in the regulation of the sleep and wakefulness cycle. Its production increases in the dark and decreases when the light is exposed, signaling the body about the onset of night and the need to prepare for sleep. Melatonin also has antioxidant and immunomodulating properties. Cortisol, stress hormone, is produced by the adrenal glands and has a circus rhythm, reaching a peak in the morning and decreasing during the day. An increased level of cortisol at night can break sleep, causing insomnia and a sense of anxiety. Chronic stress leads to a cortisol imbalance, which negatively affects the quality of sleep. Reducing the level of cortisol in the evening and increasing the level of melatonin are important conditions for the onset of healthy and restoring sleep.

4. The consequences of a lack of sleep: more than just fatigue. A chronic lack of sleep (less than 7-8 hours a day for most adults) has a serious negative effect on physical and mental health. It is associated with an increased risk of developing cardiovascular diseases (hypertension, stroke, myocardial infarction), type 2 diabetes, obesity, depression, anxiety, reduction of immunity and cognitive functions (memory, attention, concentration). The lack of sleep also increases the risk of accidents associated with impaired attention and coordination. Violation of the metabolism of glucose and hormones that regulate appetite (leptin and ghrelin) leads to an increase in weight and the development of a metabolic syndrome. Chronic insomnia significantly reduces the quality of life and productivity.

5. Causes of sleep disturbances: from stress to medical conditions. Sleep disorders can be caused by many factors, including stress, anxiety, depression, irregular work schedule, change of clock belts, caffeine and alcohol, some drugs, as well as various medical conditions (apnea, restless legs syndrome, chronic pain, hormonal disorders). Stress activates the sympathetic nervous system, which leads to an increase in the heartbeat, increased blood pressure and difficulty falling asleep. Apnee in a dream, characterized by a temporary stop of breathing during sleep, causes frequent awakening and fragmentation of sleep. The syndrome of restless legs, manifested by unpleasant sensations in the legs and an irresistible desire to move them, also violates sleep. Treatment of the main medical condition is often necessary to improve sleep quality.

Section 2: Dad for sleeping: review and action mechanisms

1. Melatonin: Hormone of darkness in a tablet. Melatonin is one of the most popular dietary supplements for sleeping, especially effective for circus rhythm disturbances associated with the change of time zones (jetlag), an irregular work schedule and insomnia caused by a lack of natural light. It helps to reduce the time of falling asleep, improve sleep quality and increase its duration. Melatonin acts with melatonin receptors MT1 and MT2 in the brain, regulating circus rhythms and contributing to relaxation. The dosage of melatonin varies from 0.3 mg to 5 mg, and it is recommended to start with a minimum dose, gradually increasing it if necessary. Side effects of melatonin are rare, but may include headache, dizziness, nausea and drowsiness during the day. Melatonin can interact with some drugs, so before its use it is necessary to consult a doctor. Prolonged forms of melatonin can be more effective for maintaining sleep during the night.

2. Magnesium: Mineral of relaxation and tranquility. Magnesium is an important mineral involved in many physiological processes, including the regulation of the nervous system, muscle function and blood sugar. Magnesium deficiency can cause anxiety, irritability, muscle cramps and sleep disturbances. Magnesium helps to relax muscles, reduce anxiety and improve sleep quality, increasing the level of GABA (gamma-aminomatic acid), a neurotransmitter that has a calming effect on the brain. Various forms of magnesium have different bioavailability: magnesium glycinate and magnesium tronate are considered the most well absorbed and effective for improving sleep and cognitive functions. Magnesium citrate is also well absorbed, but can have a laxative effect. Magnesium oxide has low bioavailability and is less effective for improving sleep. Magnesium dosage to improve sleep is usually 200-400 mg per day. Side effects of magnesium can include diarrhea and stomach disorder, especially with high doses.

3. Valerian: A traditional plant for calm sleep. Valerian is a medicinal plant traditionally used to treat insomnia and anxiety. It contains valerianic acid and other compounds that are associated with the gamut receptors in the brain, exerting a calming and anxiolytic effect. Valerian helps reduce the time of falling asleep, improve sleep quality and reduce the number of night awakenings. The effectiveness of valerian can vary depending on individual sensitivity and dosage. The recommended dose of valerian to improve sleep is 400-600 mg of Valerian root extract 30-60 minutes before bedtime. Side effects of valerian are rare, but may include headache, dizziness, stomach disorder and drowsiness during the day. Valerian can interact with some drugs, so before its use it is necessary to consult a doctor. The combination of valerian with other soothing herbs, such as lemon balm and hops, can enhance its effect.

4. Chamomile: A delicate flower for relaxation. Chamomile is a medicinal plant known for its soothing and antioxidant properties. It contains an apigenin, an antioxidant that binds to benzodiazepine receptors in the brain, exerting a calming and anxiolytic effect. Chamomile helps to reduce anxiety, relax and improve sleep quality. It can be consumed in the form of tea, extract or capsules. The recommended dose of chamomile to improve sleep is 400-800 mg of chamomile extract 30-60 minutes before bedtime or a cup of chamomile tea before bedtime. Side effects of chamomile are rare, but may include allergic reactions in people sensitive to the plants of the Asteraceae family (ambrosia, chrysanthemums, calendula).

5. L-theanine: Amino acid for calm and attention. L-theanine is an amino acid contained in tea, especially in green tea, known for its soothing and anxiolytic properties. It does not cause drowsiness, but helps to relax, reduce anxiety and improve concentration. L-theanine increases the level of GABA, dopamine and serotonin in the brain, exerting a calming and improving mood. It can also improve the quality of sleep, reducing the number of night awakenings and contributing to deeper sleep. The recommended dose of L-theanine to improve sleep is 100-200 mg for 30-60 minutes before bedtime. Side effects of L-theanine are rare and usually manifest in the form of a slight disorder of the stomach. L-theanine goes well with other soothing dietary supplements, such as magnesium and chamomile.

6. GABA (gamma-aminomatic acid): a neurotransmitter of calm. GABA is the main brake neurotransmitter in the brain that helps reduce nervous excitability, relax muscles and improve sleep. It blocks the transmission of nerve impulses that cause anxiety, stress and anxiety. GABA can help reduce the time of falling asleep, improve sleep quality and reduce the number of night awakenings. However, the effectiveness of the GABA as a dietary supplement remains controversial because it does not penetrate well through the hematoencephalic barrier. Some studies show that GABA can have an indirect effect on sleep, reducing stress and improving relaxation. The recommended dose of the GABA for improving sleep is 100-200 mg for 30-60 minutes before bedtime. Side effects of GABA are rare, but can include drowsiness during the day, dizziness and stomach disorder.

7. Triptofan and 5-HTP: predecessors of serotonin and melatonin. Triptofan is an indispensable amino acid that is the precursor of serotonin, a neurotransmitter that regulates mood, appetite and sleep, and melatonin, and sleep hormone. 5-HTP (5-hydroxyrypthophanes) is an intermediate product in the synthesis of serotonin from tryptophan. Triptophane or 5-HTP may increase the level of serotonin and melatonin in the brain, improving the mood, reducing anxiety and contributing to a deeper and more restored sleep. The recommended dose of tripophanes to improve sleep is 500-1000 mg in 30-60 minutes before bedtime, and 5-HTP-50-100 mg for 30-60 minutes before bedtime. Side effects of tripophane and 5-HTP may include nausea, vomiting, diarrhea and drowsiness during the day. Triptophan and 5-HTP can interact with some drugs, especially with antidepressants, so before use it is necessary to consult a doctor.

8. Hops: a traditional sedative. Hops are a plant used in brewing, which also has soothing and sleeping pills. It contains compounds that bind to the gamut receptors in the brain, exerting a calming and anxiolytic effect. Hops helps to reduce anxiety, relax and improve sleep quality. It can be consumed in the form of tea, extract or capsules. The recommended dose of hops to improve sleep is 30-120 mg of hops extract 30-60 minutes before bedtime or a cup of hop tea before bedtime. Side effects of hops are rare, but may include drowsiness during the day and allergic reactions.

9. Melissa: lemon balm for calm sleep. Melissa is a medicinal plant with a lemon aroma, known for its soothing and anxiolytic properties. It contains compounds that inhibit the enzyme gamec transaminase, increasing the level of the GABA in the brain and exerting a calming effect. Melissa helps to reduce anxiety, relax and improve sleep quality. It can be consumed in the form of tea, extract or capsules. The recommended dose of lemon balm for improving sleep is 300-600 mg of lemon balm extract 30-60 minutes before bedtime or a lemon balm tea cup before bedtime. Side effects of lemon balm are rare, but may include drowsiness during the day and allergic reactions. The combination of lemon balm with valerian can enhance its soothing effect.

10. Combined dietary supplements for sleeping: Synergy for the maximum effect. Many dietary supplements for sleep contain a combination of several ingredients, such as melatonin, magnesium, valerian, chamomile, L-dean and gamk. These combinations can be more effective than individual ingredients due to the synergistic effect. For example, a combination of melatonin and magnesium can help regulate circadian rhythms, relax muscles and reduce anxiety, contributing to a deeper and more restored sleep. The combination of valerian and lemon balm can enhance their soothing effect. When choosing a combined dietary supplement for sleep, it is important to consider the ingredients, their dosage and possible interactions with other drugs.

Section 3: How to choose a dietary supplement for sleeping: Practical Guide

1. Determine the cause of sleep disorders: the key to the effective choice. Before you start taking dietary supplements for sleep, it is important to determine the cause of sleep disturbances. Insomnia can be caused by stress, anxiety, depression, an irregular work schedule, a change in time zones, the use of caffeine and alcohol, some drugs, as well as various medical conditions (apnea, restless legs syndrome, chronic pain). If insomnia is caused by stress and anxiety, soothing dietary supplements, such as magnesium, valerian, chamomile, L-dean and lemon balm, can be useful. If insomnia is caused by circus rhythm disturbances associated with the change in time zones or an irregular work schedule, melatonin may be effective. If insomnia is caused by a medical condition, you must consult a doctor for the diagnosis and treatment of the underlying disease.

2. Study the composition and dosage: attention to the details. When choosing a dietary supplement for sleep, it is important to carefully study the composition and dosage of the ingredients. Make sure that the ingredients correspond to your needs and that the dosage is within the recommended range. Avoid dietary supplements with dubious ingredients or with excessively high doses. Pay attention to the presence of allergens, such as gluten, soy, dairy products and nuts. Check the availability of quality certificates confirming the purity and safety of the product.

3. Pay attention to the release form: from tablets to tea. Dad for sleeping are produced in various forms, including tablets, capsules, liquid extracts, powders and teas. The choice of release form depends on your preferences and ease of use. Tablets and capsules are convenient for receiving and dosing. Liquid extracts can be absorbed faster. Powers can be added to drinks or food. Tea has a relaxing and soothing effect.

4. Check the reviews and reputation of the manufacturer: trust, deserved by quality. Before buying a diet, it is recommended to check the reviews of other consumers and the manufacturer’s reputation. Look for reviews on independent sites and forums. Pay attention to reviews about the effectiveness of the product, side effects and quality of customer service. Choose dietary supplements from famous and reliable manufacturers who adhere to high quality and safety standards.

5. Consult a doctor: the advice of a specialist. Before taking dietary supplements for sleeping, especially if you have any medical conditions or take medications, you need to consult a doctor. The doctor can help determine the cause of sleep disorders, exclude medical contraindications and choose the most suitable dietary supplement, taking into account your individual needs and health status.

Section 4: Where to buy dietary supplements for sleeping: Options review

1. Pharmacies: classic choice with professional advice. Pharmacies are a traditional place for buying dietary supplements. In pharmacies you can get a consultation with a pharmacist who will help choose the right product and tell you about its use and side effects. Pharmacies offer a wide selection of dietary supplements from various manufacturers. However, prices in pharmacies can be higher than in other places.

2. Online stores: convenience and a large selection. Online stores offer a wide selection of dietary supplements for sleeping from various manufacturers from around the world. In online stores you can compare prices, read reviews of other consumers and order a product with home delivery. However, when buying dietary supplements in online stores, you must be careful and choose reliable sellers with a good reputation. Make sure that the seller has quality certificates and provides a guarantee for his products.

3. Healthy food stores: natural and organic options. Healthy food stores offer a wide selection of natural and organic dietary supplements for sleeping, made of plant raw materials. In these stores you can find dietary supplements that do not contain artificial dyes, flavors, preservatives and other harmful additives. However, prices in healthy food stores can be higher than in other places.

4. Specialized dietary supplements: expert approach and a wide range. Specialized dietary supplements offer a wide range of dietary supplements for sleeping from various manufacturers, as well as consulting specialists on health and food issues. In these stores, you can get professional assistance in choosing a suitable dietary supplement, taking into account your individual needs and health status.

5. Remember the fakes: be careful and careful. When buying dietary supplements for sleeping, especially in online stores, you need to be careful and careful not to buy a fake. Fake dietary supplements can be ineffective or even dangerous to health. Buy dietary supplements only from reliable sellers with a good reputation. Check the availability of quality certificates and holograms on the packaging. Pay attention to the price: too low the price may indicate a fake.

Section 5: Alternatives for Dadam for sleeping: integrated approach

1. Sleep hygiene: the foundation of a healthy sleep. Sleep hygiene is a set of measures aimed at improving the quality of sleep and creating favorable conditions for falling asleep. She includes:

   • Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend, to synchronize circus rhythms.
   • Comfortable bedroom: Provide silence, darkness and coolness in the bedroom. Use dense curtains, bears or sleeping mask.
   • Convenient mattress and pillow: Choose a mattress and a pillow that provide proper support for the body and neck.
   • Limiting caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime, as they can break the dream.
   • Refusal to use gadgets before bedtime: Avoid the use of smartphones, tablets and computers before bedtime, since the blue light emitted by these devices suppresses the production of melatonin.
   • Regular physical activity: Do physical exercises during the day, but avoid intense training before bedtime.
   • Relaxing rituals before bedtime: Create relaxing rituals before bedtime, such as a warm bath, reading a book or listening to calm music.

2. Cognitive-behavioral therapy of insomnia (KPT): an effective method of treating insomnia. KPT B is a psychotherapeutic method aimed at changing negative thoughts and behavior associated with insomnia. She includes:

   • Control of incentives: Go to bed only when you feel drowsiness, and get out of bed if you can’t fall asleep for 20 minutes.
   • Sleep restriction: Limit the time spent in bed to increase drowsiness and improve sleep quality.
   • Cognitive therapy: Change negative thoughts and beliefs of sleep that can cause anxiety and insomnia.
   • Relaxation techniques: Learn relaxation techniques such as deep breathing, progressive muscle relaxation and meditation to reduce stress and anxiety.

3. Meditation and Minfulness: Calm the mind for a healthy sleep. Meditation and Mindfulnes are practices aimed at developing awareness and a decrease in stress and anxiety. They can help improve the quality of sleep, reducing the number of night awakenings and contributing to a deeper and more restoring sleep. Meditation and Mindfulnes are taught to concentrate on the present moment and release negative thoughts and emotions.

4. Plant remedies and teas: traditional wisdom for calm sleep. Many herbal remedies and teas, such as chamomile, valerian, lemon balm and lavender, have soothing and sleeping pills. They can be consumed in the form of tea, extract or aromatherapy. Plant remedies and teas can help reduce anxiety, relax and improve sleep quality.

5. Light therapy: adjusting circadian rhythms using light. Light therapy is a method for treating circus rhythms, in which bright light is used to synchronize internal biological watches. It can be effective for insomnia caused by a change in time zones, an irregular work schedule and a seasonal affective disorder. Light therapy involves the effect of bright light (10,000 suite) for 30-60 minutes every morning.