Dad for sleep: Get rid of insomnia

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Dad for sleep: Get rid of insomnia

Section 1: Understanding of insomnia and its consequences

Insomnia is a common sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening, despite the presence of enough time for sleeping. It can be acute (short -term) or chronic (prolonged), and significantly worsens the quality of life, affecting physical and mental health.

1.1. Types of insomnia:

  • Acute insomnia: It occurs suddenly and lasts from several days to several weeks. Often associated with stress, changes in the schedule or traumatic events.

  • Chronic insomnia: It lasts at least three months, with symptoms that manifest at least three nights per week. It can be associated with the main medical condition, mental disorder, abuse of psychoactive substances or poor sleep habits.

  • Insomnia of the beginning of sleep: Difficulties with falling asleep at the beginning of the night.

  • Insomnia of sleep maintenance: Awakening during the night and difficulties with repeated falling asleep.

  • Early awakening: Awakening is too early in the morning and the inability to return to bed.

  • Paradoxical insomnia: The feeling of extremely bad sleep, despite normal indicators in polysonography (sleep examination).

1.2. Causes of insomnia:

Many factors can contribute to the development of insomnia. They include:

  • Psychological factors: Stress, anxiety, depression, post-traumatic stress disorder (PTSR), obsessive-compulsive disorder (OCD).

  • Medical conditions: Chronic pain, arthritis, asthma, apnea in a dream, restless legs syndrome, hyperthyroidism, gastroesophageal reflux disease (GERB).

  • Medicines: Some drugs, such as antidepressants, corticosteroids, beta-blockers and stimulants, can disturb sleep.

  • Abuse of psychoactive substances: Alcohol, caffeine, nicotine and drugs can negatively affect sleep.

  • Bad habits of sleep: The irregular schedule of sleep, the use of caffeine or alcohol before bedtime, the use of electronic devices before bedtime, sleep in an uncomfortable bed.

  • Environmental factors: Noise, light, temperature and other environmental factors can interfere with sleep.

  • Age: With age, sleep becomes more fragmented, and people more often encounter insomnia.

  • Changing time zones and shift work: Violation of circadian rhythms can lead to insomnia.

1.3. The consequences of insomnia:

Chronic insomnia can have serious consequences for physical and mental health, as well as for the quality of life:

  • Deterioration of cognitive functions: Reducing concentration, memory, attention and ability to make decisions.

  • Increased risk of accidents: Increasing the risk of accidents at work and driving due to fatigue and reduction of attention.

  • Weakening of the immune system: Reducing the ability of the body to fight infections.

  • Increased risk of chronic diseases: An increase in the risk of developing cardiovascular diseases, type 2 diabetes, obesity and certain types of cancer.

  • Mental health problems: Deterioration of symptoms of depression, anxiety and other mental disorders.

  • Reduced performance: Reducing the effectiveness of work and study.

  • Relationships problems: Irritability, mood swings and fatigue can negatively affect relations with family and friends.

  • Deterioration of the quality of life: General decrease in satisfaction with life and well -being.

Section 2: What is sleep dietary supplements?

Biologically active additives (dietary supplements) are products containing natural ingredients, which are believed to help improve sleep. They are not medicines and do not require a doctor’s prescription, but they should be used with caution and after consulting with a specialist.

2.1. The composition of the dietary supplements for sleeping:

Sleep dietary supplements may contain various ingredients, including:

  • Melatonin: A hormone regulating the cycle of sleep and wakefulness.

  • Valerian: A plant with soothing properties.

  • Chamomile: A plant traditionally used to relieve anxiety and improve sleep.

  • Lavender: A plant with a relaxing aroma that can contribute to sleep.

  • 5-HTP (5-hydroxyryptophan): Amino acid, which is the predecessor of serotonin and melatonin.

  • L-theanine: The amino acid contained in green tea, which can contribute to relaxation.

  • Magnesium: A mineral that plays an important role in regulating the nervous system and can improve sleep.

  • Calcium: A mineral that can help relaxing muscles and improve sleep.

  • GABA (gamma-aminomatic acid): Neurotransmitter, which has a calming effect.

  • Triptofan: Amino acid, which is the predecessor of serotonin and melatonin.

  • Melissa: A plant with soothing and antiviral properties.

  • Strastocvet (Passiflora): A plant that is traditionally used to relieve anxiety and improve sleep.

2.2. Forms of release of dietary supplements for sleeping:

Sleep dietary supplements are available in various forms, including:

  • Tablets: Solid dosage forms that are taken inside.

  • Capsules: Solid dosage forms containing powder or liquid enclosed in a gelatin shell.

  • Liquids: Solutions or syrups that are taken inside.

  • Jelly Bean: Delicious and convenient for eating the shape of dietary supplements.

  • Sprays: Solutions that are sprayed under the tongue or in the nose.

2.3. How do sleep dietary supplements work:

The mechanisms of the action of dietary supplements for sleep depend on the ingredients contained in them. Some ingredients, such as melatonin, directly affect the cycle of sleep and wakefulness. Others, such as valerian and chamomile, have soothing properties and can help relax. Still others, such as magnesium, are involved in the regulation of the nervous system and can improve sleep.

2.4. Advantages and disadvantages of dietary supplements for sleeping:

Advantages:

  • Accessibility: Dietary dietary supplements can be purchased without a doctor’s prescription.

  • Natural ingredients: Many sleep dietary supplements contain natural ingredients that are considered safe.

  • Less side effects: Dietary dietary supplements, as a rule, have fewer side effects than the prescription sleeping pills.

  • Improvement: Some sleep dietary supplements can help improve falling asleep, maintaining sleep and sleep quality.

Flaws:

  • Not enough scientific evidence: The effectiveness of some dietary supplements for sleeping is not confirmed by sufficient scientific research.

  • Possible side effects: Sleep dietary supplements can cause side effects, such as headache, dizziness, nausea and stomach disorder.

  • Interaction with drugs: Dietary dietary supplements can interact with other medicines that you take.

  • Are not adjusted as strictly as medicines: The quality and composition of dietary supplements for sleep can vary from the manufacturer to the manufacturer.

  • They can mask the main cause of insomnia: Dietary dietary supplements can alleviate the symptoms of insomnia, but do not treat its main reason.

Section 3: Popular dietary supplements for sleeping and their effectiveness

3.1. Melatonin:

  • What is this: The hormone produced by the pineal gland in the brain, which regulates the cycle of sleep and wakefulness.

  • How works: Melatonin helps synchronize circus rhythms, which helps to fall asleep and improve the quality of sleep.

  • Efficiency: Melatonin is effective for the treatment of insomnia associated with the change of time zones, the work on shifts and a delay in the phase of sleep. It can also help improve sleep in older people and children with autistic spectrum disorders.

  • Dosage: It is usually recommended to start with a dose of 0.5-3 mg 30-60 minutes before bedtime.

  • Side effects: Headache, dizziness, nausea, drowsiness during the day.

  • Cautions: Melatonin can interact with some drugs such as anticoagulants and immunosuppressants. Not recommended for pregnant and lactating women.

3.2. Valerian:

  • What is this: A plant with soothing and sleeping pills.

  • How works: Valerian contains compounds that affect the gameck receptors in the brain, which helps to relax and reduce anxiety.

  • Efficiency: Valerian can help improve falling asleep and quality of sleep, especially in people with mild or moderate insomnia.

  • Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.

  • Side effects: Headache, dizziness, stomach disorder, drowsiness during the day.

  • Cautions: Valerian can enhance the effect of sedatives and alcohol. Not recommended for pregnant and lactating women.

3.3. Chamomile:

  • What is this: A plant traditionally used to relieve anxiety and improve sleep.

  • How works: Chamomile contains an Apigenin, an antioxidant that can be associated with the receptors in the brain, contributing to relaxation and reduction of anxiety.

  • Efficiency: Chamomile can help improve sleep in people with mild or moderate insomnia. She can also help reduce anxiety and stress.

  • Dosage: It is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. Chamomile extracts are usually taken at a dose of 200-400 mg.

  • Side effects: Allergic reactions (rarely).

  • Cautions: Chamomile can interact with some drugs such as anticoagulants.

3.4. Lavender:

  • What is this: A plant with a relaxing aroma that can contribute to sleep.

  • How works: The aroma of lavender can affect the nervous system, contributing to relaxation and a decrease in anxiety.

  • Efficiency: Lavender can help improve sleep in people with mild or moderate insomnia. She can also help reduce anxiety and stress.

  • Dosage: You can use lavender essential oil in aromadiffusor before bedtime or take capsules with lavender extract (80-160 mg).

  • Side effects: Skin irritations (when applying to the skin).

  • Cautions: Lavender can interact with some drugs such as sedatives.

3.5. 5-HTP (5-hydroxyryptophan):

  • What is this: Amino acid, which is the predecessor of serotonin and melatonin.

  • How works: 5-HTP increases the level of serotonin in the brain, which can help improve mood, reduce anxiety and improve sleep.

  • Efficiency: 5-HTP can help improve sleep in people with depression or anxiety that suffer from insomnia.

  • Dosage: It is usually recommended to take 50-100 mg 30-60 minutes before bedtime.

  • Side effects: Nausea, vomiting, diarrhea, dizziness.

  • Cautions: 5-HTP can interact with some drugs such as antidepressants. Not recommended for pregnant and lactating women.

3.6. L-theanine:

  • What is this: The amino acid contained in green tea, which can contribute to relaxation.

  • How works: L-theanine can increase the level of the GABA in the brain, contributing to relaxation and a decrease in anxiety.

  • Efficiency: L-theanine can help improve sleep in people experiencing stress or anxiety.

  • Dosage: It is usually recommended to take 100-200 mg for 30-60 minutes before bedtime.

  • Side effects: Rarely.

  • Cautions: L-theanine can interact with some drugs such as stimulants.

3.7. Magnesium:

  • What is this: A mineral that plays an important role in regulating the nervous system and can improve sleep.

  • How works: Magnesium helps to relax the muscles and the nervous system, which can contribute to falling asleep and improving the quality of sleep.

  • Efficiency: Magnesium can help improve sleep in people with magnesium deficiency, restless legs syndrome and other conditions associated with muscle tension.

  • Dosage: It is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime.

  • Side effects: Diarrhea, stomach disorder.

  • Cautions: Magnesium can interact with some drugs such as antibiotics. People with kidney diseases should consult a doctor before taking magnesium.

3.8. Other dietary supplements:

  • Calcium: It can contribute to muscle relaxation.
  • GABA: It has a calming effect.
  • Triptofan: The predecessor of serotonin and melatonin.
  • Melissa: Soothing and antiviral properties.
  • Strastocvet (Passiflora): Removing anxiety and improving sleep.

Section 4: How to choose a dietary supplement for sleep: factors that should be considered

The choice of a suitable diet for sleeping is an individual process that requires the accounting of many factors. There is no universal solution, and what works for one person can be ineffective for another.

4.1. Determine the cause of insomnia:

The first and most important step is to try to determine the cause of your insomnia. Insomnia can be caused by stress, anxiety, depression, medical conditions, drugs, poor sleep habits or environmental factors. If you do not know the reason for your insomnia, consult a doctor for examination.

4.2. Study various ingredients:

Check out various ingredients that are often found in sleep dietary supplements, and learn about their action mechanisms, effectiveness and possible side effects. Keep in mind that some ingredients are best suited for certain types of insomnia.

4.3. Consult a doctor or pharmacist:

Before you start taking any dietary supplement for sleeping, consult a doctor or pharmacist. They can evaluate your health status, determine the cause of your insomnia and advise the right dietary supplement, taking into account your individual needs and possible interactions with the medicines that you accept.

4.4. Choose products from reliable manufacturers:

Choose sleep dietary supplements from well -known and reliable manufacturers who adhere to strict quality standards and test their products for safety and efficiency. Look for products that have undergone an independent test by third -party organizations.

4.5. Check the list of ingredients and dosage:

Carefully study the list of ingredients and make sure that the product does not contain ingredients that you have allergies or sensitivity. Pay attention to the dosage of each ingredient and adhere to the recommended doses.

4.6. Start with a low dose:

Start with a low dose of dietary supplement and gradually increase it until you find a dose that works for you. This will help you avoid side effects and determine the optimal dose.

4.7. Follow the reaction of your body:

Pay attention to how your body reacts to a dietary supplement for sleeping. If you experience any side effects, stop taking the product and consult your doctor.

4.8. Do not rely only on dietary supplements:

Sleep dietary supplements can be useful to alleviate the symptoms of insomnia, but they are not a replacement for a healthy lifestyle and good sleep habits. Focus on creating a regular sleep schedule, creating a relaxing atmosphere before bedtime, avoiding caffeine and alcohol before bedtime and stress management.

4.9. Be patient:

It may take some time to find a dietary supplement to sleep for you. Be patient and try different products until you find the one that suits you best.

4.10. Consider possible interactions with drugs:

Dietary dietary supplements can interact with other medicines that you take. Be sure to inform your doctor about all the drugs and additives that you take to avoid undesirable interactions.

4.11. Remember that dietary supplements are not medicines:

Dietary dietary supplements are not medicines and are not intended for the treatment or diagnosis of any diseases. If you have serious sleep problems, consult a doctor to receive professional assistance.

Section 5: Life and Sleep Hygiene: The basis of a healthy sleep

Although dietary supplements for sleep can be useful for alleviating the symptoms of insomnia, they are not a panacea. A healthy lifestyle and proper sleep hygiene is the basis for a healthy and high -quality sleep.

5.1. Install the regular sleep schedule:

Go to bed and wake up at the same time every day, even on weekends. This will help regulate your circadian rhythm and improve your sleep.

5.2. Create a relaxing atmosphere before going to bed:

Create a calm and relaxing atmosphere in the bedroom. Make sure that the room is dark, quiet and cool. Use curtains or blinds to block the light, and bears or white noise to drown out the noise.

5.3. Develop a ritual before bedtime:

Develop a relaxing ritual before bedtime, which will help you calm down and prepare for sleep. This may include reading a book, taking a warm bath, listening to calm music or meditation.

5.4. Avoid caffeine and alcohol before bedtime:

Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.

5.5. Limit the use of electronic devices before bedtime:

Blue light emitted by electronic devices can suppress the production of melatonin and interfere with sleep. Limit the use of electronic devices such as phones, tablets and computers, an hour before bedtime.

5.6. Do physical exercises regularly:

Regular physical exercises can improve sleep. However, avoid intense exercises a few hours before bedtime.

5.7. Avoid daytime sleep:

Daytime sleep can break your night sleep. If you need to sleep during the day, restrict sleep time for 20-30 minutes and avoid sleep in the afternoon.

5.8. Manage stress:

Stress may be the main cause of insomnia. Find the ways to control stress, such as meditation, yoga or breathing exercises.

5.9. Make sure your bed and pillow are convenient:

An uncomfortable bed and pillow can interfere with sleep. Invest in a high -quality mattress and pillow that support your back and neck.

5.10. Consult a doctor if you have a suspicion of apnea in a dream or restless legs syndrome:

Apnee in a dream and restless legs syndrome are medical conditions that can violate sleep. If you suspect that you have one of these conditions, consult a doctor for diagnosis and treatment.

Section 6: Myths and errors about sleep dietary supplements

There are many myths and misconceptions about sleep dietary supplements, which can lead to improper use and disappointment. It is important to know the truth about sleep dietary supplements in order to make reasonable decisions about their use.

6.1. Myth: Dad for sleeping is a safe alternative to sleeping pills.

Fact: Although sleep dietary supplements are usually considered safer than recipe sleeping pills, they are not always safe for everyone. They can cause side effects and interact with other drugs. It is important to consult a doctor before taking any dietary supplement for sleeping.

6.2. Myth: Dietary dietary supplements are always effective.

Fact: The effectiveness of dietary supplements for sleep can vary from person to person. What works for one person can be ineffective for another. In addition, the effectiveness of some dietary supplements for sleeping is not confirmed by sufficient scientific research.

6.3. Myth: Dietrs for sleep can be taken constantly.

Fact: Long -term use of some dietary supplements for sleep can lead to dependence or decrease in efficiency. It is better to use dietary supplements for sleeping only for a short period of time and combine them with other methods of improving sleep, such as sleep hygiene and stress control.

6.4. Myth: The larger the dose of dietary supplement for sleep, the better the effect.

Fact: An increase in the dose of dietary supplements for sleeping does not always lead to improving sleep. In fact, high doses can increase the risk of side effects. It is important to adhere to the recommended doses and not exceed them.

6.5. Myth: All dietary supplements are the same.

Fact: There are various types of dietary supplements for sleeping different ingredients. Each ingredient has its own mechanism of action and effectiveness. It is important to choose a dietary supplement that is suitable for your specific type of insomnia and individual needs.

6.6. Myth: Dans of sleep treat insomnia.

Fact: Sleep dietary supplements can alleviate the symptoms of insomnia, but they do not treat its main reason. If you have chronic insomnia, it is important to consult a doctor for diagnosis and treatment.

6.7. Myth: Dans of sleep have no side effects.

Fact: Sleep dietary supplements can cause side effects, such as headache, dizziness, nausea and stomach disorder. It is important to monitor the reaction of your body and stop taking the product if you experience any side effects.

6.8. Myth: Dietary dietary supplements can be mixed with alcohol.

Fact: It is not recommended to mix dietary supplements for sleeping with alcohol, as this can enhance the sedative effect and increase the risk of side effects.

6.9. Myth: Dietary dietary supplements are suitable for everyone.

Fact: Sleep dietary supplements are not suitable for everyone. Pregnant and lactating women, people with certain medical conditions and people taking certain medications, consult a doctor before taking any dietary supplement for sleeping.

6.10. Myth: Dad for sleeping is a quick solution to the problem of insomnia.

Fact: Sleep dietary supplements can help improve sleep, but they are not an instant solution. It may take some time to find the dietary supplement that works for you, and to see the results. It is important to be patient and combine the use of dietary supplements with other methods of improving sleep.

Section 7: When you should consult a doctor with insomnia

Insomnia is a common sleep disorder, which can be caused by various factors. In most cases, insomnia is temporary and passes independently. However, in some cases it is necessary to consult a doctor.

7.1. Chronic insomnia:

If your insomnia lasts at least three months and manifests at least three nights per week, you should consult a doctor. Chronic insomnia can be associated with basic medical conditions or mental disorders that require treatment.

7.2. Insomnia affecting daytime activity:

If your insomnia significantly worsens your daytime activity, concentration, memory or ability to make decisions, you should consult a doctor. Insomnia can lead to a decrease in performance at work or in study, as well as an increased risk of accidents.

7.3. Insomnia, accompanied by other symptoms:

If your insomnia is accompanied by other symptoms such as depression, anxiety, chronic pain, shortness of breath or snoring, you should consult a doctor. These symptoms may indicate the main medical condition that causes your insomnia.

7.4. Insomnia, which does not improve when using dietary supplements and sleep hygiene:

If you tried to use dietary supplements for sleeping and improving your sleep hygiene, but your insomnia does not improve, you should consult a doctor. You may need more specialized treatment, such as cognitive-behavioral therapy for insomnia (KPT B).

7.5. Insomnia caused by medicines:

If you suspect that your insomnia is caused by the medicines that you take, you should consult a doctor. He can adjust the dose of medicine or prescribe an alternative medicine.

7.6. Insomnia associated with apnea in a dream:

If you snore loudly and often, wake up with a sense of suffocation or feel fatigue during the day, you may have apnea in a dream. Contact the doctor for the diagnosis and treatment of apnea in a dream.

7.7. Insomnia associated with restless legs syndrome:

If you experience discomfort in the legs that make you move them, especially at night, you may have a restless legs syndrome. Contact the doctor for the diagnosis and treatment of restless legs syndrome.

7.8. Insomnia associated with a mental disorder:

Insomnia is often found in mental disorders, such as depression, anxiety and post -traumatic stress disorder (PTSD). If you have a mental disorder and you experience insomnia, consult a doctor or a psychotherapist to receive help.

7.9. Insomnia in children and adolescents:

Insomnia in children and adolescents can be a sign of basic problems, such as anxiety, depression, ADHD or bad sleep habits. If your child or teenager has insomnia, contact a pediatrician or children’s psychiatrist to evaluate and treatment.

7.10. In any case, when you are concerned about insomnia:

If you are worried about your insomnia or you are not sure what to do, consult a doctor. The doctor can evaluate your condition, determine the cause of your insomnia and recommend the most suitable treatment plan.

Section 8: Cognitive-behavioral therapy for insomnia (KPT B) is an effective treatment method without drugs

Cognitive-behavioral therapy for insomnia (KPT-B) is an effective method of treating insomnia without the use of drugs. KPT B helps change the thoughts and behavior that contribute to insomnia and develop healthy habits.

8.1. What is KPT B:

KPT B is a structured program that usually includes several sessions with a qualified therapist. Therapy is aimed at identifying and changing negative thoughts and beliefs about sleep, as well as the development of healthy habits.

8.2. KPT components:

KPT B usually includes the following components:

  • Sleep hygiene training: Obtaining information about healthy sleep habits, such as a regular sleep schedule, creating a relaxing atmosphere before bedtime and avoiding caffeine and alcohol before bedtime.

  • Stimulus control: The goal is to associate the bed and the bedroom only with sleep. This includes going to bed only when you feel drowsiness, and get out of bed if you cannot fall asleep for 20 minutes.

  • Sleep restriction: Limiting the time spent in bed to increase drowsiness and improve sleep quality. This includes to go to bed later and wake up earlier in order to match your actual sleep time.

  • Cognitive therapy: Identification and change in negative thoughts and beliefs of sleep. This includes contesting irrational thoughts, such as “I can never fall asleep” or “if I do not get enough sleep, I can not work.”

  • Relaxation techniques: The study of relaxation techniques, such as deep breathing, progressive muscle relaxation and meditation to reduce anxiety and tension before bedtime.

8.3. KPT efficiency:

KPT B is an effective method of treating chronic insomnia. Studies have shown that KPT-B can improve falling asleep, maintaining sleep and quality of sleep. KPT B can also reduce the anxiety and depression associated with insomnia.

8.4. Advantages of KPT B:

KPT B has a number of advantages compared to sleeping drugs:

  • Without side effects: KPT B has no side effects, unlike sleep drugs.

  • Long -term effectiveness: KPT B can provide long-term sleep improvement, even after the end of therapy.

  • Improving overall health: KPT B can improve overall health and well-being, since it is aimed at changing not only sleep, but also thoughts and behavior.

  • Suitable for all ages: KPT B is suitable for people of all ages, including children, adolescents and older people.

8.5. Where to find the therapist’s KPT B:

You can find the therapist’s KPT B by contacting your doctor or visiting the website of the American Academy of Medicine of sleep (American Academy of Sleep Medicine).

8.6. KPT alternatives:

If KPT-B is not available or not suitable for you, there are other alternatives, such as online KPT program programs and self-help based on KPT B.

8.7. KPT-b in combination with dietary supplements:

KPT B can be effective in combination with dietary supplements. Bades can help alleviate the symptoms of insomnia at the initial stage of treatment, while KPT B helps to develop long-term healthy habits of sleep.

Section 9: The latest research in the field of dietary supplements for sleep and insomnia

Scientific research in the field of dietary supplements for sleep and insomnia is constantly developing. New studies study the effectiveness of various ingredients, their action mechanisms and potential side effects.

9.1. Melatonin:

Recent studies continue to maintain the effectiveness of melatonin for the treatment of insomnia associated with the change of time zones, the work on shifts and the delay in the phase of sleep. In addition, studies study the role of melatonin in the treatment of insomnia in children with autistic spectacular disorders

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