Bad for healthy sleep

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Bad for healthy sleep: a guide for choice and application

Section 1: Understanding of sleep and its importance

Sleep is the fundamental need of the body, as important as food, water and air. During sleep, processes of regeneration, restoration and consolidation of memory occur. The lack of sleep negatively affects physical and mental health, increases the risk of chronic diseases and reduces the quality of life.

  • Physiological processes during sleep:

    • Melatonin: A hormone that regulates the sleep-bonding cycle. Its production increases in the dark, signaling the body about the onset of the night and the need to prepare for sleep.
    • Circus rhythms: Internal biological watches that control various physiological processes, including sleep, digestion and body temperature.
    • Sleep phases: The dream consists of several phases, including a slow sleep (NREM) and a quick sleep (rem). Each phase plays a role in restoring the body.
      • Nrem 1 (N1): The transition from wakefulness to sleep. It lasts a few minutes.
      • NREM 2 (N2): A deeper phase of sleep, characterized by a deceleration of heart rhythm and breathing.
      • NREM 3 (N3): The deepest phase of slow sleep, important for physical recovery.
      • REM: The phase of quick sleep, characterized by quick eye movements, rapid breathing and dreams. Important for cognitive functions and memory consolidation.

  • The consequences of a lack of sleep:

    • Reducing cognitive functions: Memory deterioration, concentration of attention and learning ability.
    • Increased risk of developing chronic diseases: Cardiovascular diseases, diabetes, obesity, depression and anxiety.
    • Weakening of the immune system: Increased susceptibility to infections.
    • Hormonal balance violation: Changing the level of hormones that regulate appetite, metabolism and mood.
    • Reduction in physical performance: Deterioration of coordination, reaction speed and endurance.

  • Factors affecting sleep:

    • Age: The need for a dream is changing with age.
    • Life: The regime of the day, physical activity, nutrition and consumption of alcohol and caffeine.
    • Environment: Noise, light, temperature and convenience of the berth.
    • Psychological factors: Stress, anxiety, depression.
    • Medical conditions: Chronic pains, apnea in a dream, restless legs syndrome.

Section 2: Classification of Daddles for sleeping

Bades (biologically active additives) for sleeping are products containing various substances that are believed to help improve the quality and duration of sleep. They are not drugs and are not intended for the treatment of insomnia, but can be useful as an auxiliary agent.

  • Melatonin:

    • The mechanism of action: It regulates the Son-Bodming cycle, imitating the natural production of melatonin in the body.
    • Indications: Violation of circadian rhythms (for example, when changing time zones), difficulties with falling asleep.
    • Dosage: Usually from 0.5 to 5 mg before bedtime.
    • Side effects: Headache, drowsiness, dizziness.
    • Cautions: Avoid the use of alcohol and caffeine during melatonin. It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.

  • Valerian:

    • The mechanism of action: Contains substances that have a soothing and sleeping pill. It is believed that valerian affects the level of the GABA (gamma-aminomatic acid), a neurotransmitter who plays a role in relaxing and reducing anxiety.
    • Indications: Light insomnia, anxiety, nervous tension.
    • Dosage: Usually from 400 to 900 mg of valerian extract before bedtime.
    • Side effects: Headache, dizziness, stomach disorder.
    • Cautions: It can strengthen the effect of sedatives. Not recommended for pregnant and lactating women.

  • Magnesium:

    • The mechanism of action: A mineral that plays an important role in the nervous system and muscle function. Magnesium helps to relax muscles, reduce anxiety and improve sleep quality.
    • Indications: Insomnia, muscle cramps, anxiety.
    • Dosage: Usually from 200 to 400 mg before bedtime.
    • Side effects: Disorder of the stomach, diarrhea.
    • Cautions: It can interact with some drugs.

  • Chamomile:

    • The mechanism of action: Contains an apigenin, an antioxidant that can be associated with certain receptors in the brain and have a calming and sleeping pill.
    • Indications: Light insomnia, anxiety, nervous tension.
    • Dosage: Usually in the form of tea before bedtime.
    • Side effects: Rarely allergic reactions.
    • Cautions: It should be avoided by the use of chamomile to people with allergies to Ambrosia.

  • L-triptophan:

    • The mechanism of action: The amino acid, which is the predecessor of serotonin and melatonin, neurotransmitters who play an important role in the regulation of sleep and mood.
    • Indications: Light insomnia, anxiety, depression.
    • Dosage: Usually from 500 to 1000 mg before bedtime.
    • Side effects: Nausea, dizziness, stomach disorder.
    • Cautions: It can interact with some drugs, especially with antidepressants.

  • Gamk (gamma-aminobral acid):

    • The mechanism of action: A neurotransmitter who inhibits the activity of the nervous system, having a calming and relaxing effect.
    • Indications: Insomnia, anxiety, nervous tension.
    • Dosage: Usually from 500 to 1000 mg before bedtime.
    • Side effects: Drowsiness, dizziness, stomach disorder.
    • Cautions: It can strengthen the effect of sedatives.

  • 5-HTP (5-hydroxyryptophan):

    • The mechanism of action: The precursor of serotonin, a neurotransmitter that affects mood, sleep and appetite.
    • Indications: Depression, anxiety, insomnia.
    • Dosage: Usually from 50 to 100 mg before bedtime.
    • Side effects: Nausea, stomach disorder, headache.
    • Cautions: It can interact with some drugs, especially with antidepressants.

  • Melissa:

    • The mechanism of action: Contains substances that have a soothing and anti -stress effect.
    • Indications: Insomnia, anxiety, nervous tension.
    • Dosage: Usually in the form of tea or extract before bedtime.
    • Side effects: Rarely allergic reactions.
    • Cautions: Not recommended for pregnant and lactating women.

  • L-theanine:

    • The mechanism of action: The amino acid that is contained in tea and has soothing properties. L-theanine can increase the level of GABA and other neurotransmitters that contribute to relaxation and improving sleep.
    • Indications: Anxiety, stress, improving the quality of sleep.
    • Dosage: Usually from 100 to 200 mg before bedtime.
    • Side effects: Rarely.
    • Cautions: Usually well tolerated.

  • Ashvaganda root:

    • The mechanism of action: Adaptogen, which helps the body cope with stress and improves sleep. Ashvagand can reduce the level of cortisol, stress hormone, and have a calming effect.
    • Indications: Stress, anxiety, insomnia.
    • Dosage: Usually from 300 to 500 mg before bedtime.
    • Side effects: Rarely disorder of the stomach.
    • Cautions: It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.

Section 3: How to choose the right dietary supplement for sleep

The choice of dietary supplement for sleeping is an individual process that depends on the causes of insomnia, state of health and personal preferences. Before taking dietary supplements, it is recommended to consult a doctor.

  • Determining the cause of insomnia:

    • Stress and anxiety: The dietary supplements containing valerian, chamomile, lemon balm, L-theanine or Ashvaganda can be useful.
    • Violation of circadian rhythms: Melatonin can help restore a normal sleep-bonding cycle.
    • Magnesium deficiency: Magnesium additives can improve sleep quality.
    • Low level of serotonin: Bades containing L-tripthophanes or 5-HTP can increase serotonin levels and improve sleep.

  • Study of composition and dosage:

    • Pay attention to the composition of the dietary supplement and make sure that it contains only the necessary ingredients.
    • Follow the recommended dosage indicated on the packaging.
    • Start with a low dose and gradually increase it, if necessary.

  • The choice of a reliable manufacturer:

    • Buy dietary supplements from well -known and trusted manufacturers who comply with quality standards.
    • Pay attention to the availability of quality certificates.

  • Accounting for possible side effects and contraindications:

    • Learn the possible side effects and contraindications of each dietary supplement.
    • Consult a doctor if you have any chronic diseases or take other drugs.

  • Individual tolerance:

    • Not all dietary supplements are suitable for everyone. It is important to consider individual tolerance and reaction of the body.
    • If you feel worse after taking Bad, stop using it and consult a doctor.

Section 4: Recommendations for the use of dietary supplements for sleeping

To get the maximum benefit from dietary supplements for sleeping, it is important to observe the reception rules and combine them with other methods of improving sleep.

  • Compliance with sleep mode:

    • Go to bed and wake up at the same time every day, even on the weekend.
    • Create a relaxing routine before bedtime, for example, take a warm bath, read a book or listen to calm music.

  • Optimization of sleep conditions:

    • Provide a dark, quiet and cool bedroom.
    • Use a convenient mattress and pillow.
    • Avoid using electronic devices (phones, tablets, computers) before bedtime.

  • Proper nutrition:

    • Avoid the use of caffeine and alcohol before bedtime.
    • Do not eat heavy food a few hours before bedtime.
    • Use products rich in magnesium and tripophane, such as nuts, seeds, bananas and dairy products.

  • Regular physical activity:

    • Do physical exercises regularly, but avoid intense training before bedtime.

  • Stress management:

    • Use relaxation methods such as meditation, yoga or deep breathing.

  • A combination of dietary supplements with other methods:

    • Bades can be useful as an addition to other methods of improving sleep, such as cognitive-behavioral therapy for insomnia (KPT B).

  • Duration of admission:

    • It is not recommended to take dietary supplements for sleep on an ongoing basis.
    • If insomnia does not pass, consult a doctor for diagnosis and treatment.

Section 5: possible side effects and interactions

Bades, like any other substances, can cause side effects and interact with other drugs. It is important to know about possible risks and consult a doctor before taking the appointment.

  • General side effects:

    • Headache
    • Dizziness
    • Drowsiness
    • Indigestion
    • Allergic reactions

  • Interactions with drugs:

    • Antidepressants: Bades containing L-tripthophanes, 5-HTP or St. John’s wort can interact with antidepressants and cause serotonin syndrome.
    • Sedatives: Dietary supplements containing valerian, chamomile or lemon balm can enhance the effect of sedatives.
    • Anticoagulants: Bades containing vitamin K can interact with anticoagulants.
    • Diabetes treatment drugs: Some dietary supplements can affect blood sugar and interact with drugs for diabetes.

  • Contraindications:

    • Pregnancy and breastfeeding: Many dietary supplements are not recommended for pregnant and nursing women.
    • Autoimmune diseases: Some dietary supplements can stimulate the immune system and aggravate the symptoms of autoimmune diseases.
    • Liver and kidney diseases: Some dietary supplements can have a toxic effect on the liver and kidneys.
    • Allergies: People with allergies to certain plants or substances should avoid dietary supplements containing these ingredients.

Section 6: Prospects for research research for sleep

Scientific research of dietary supplements for sleeping continues, and new data on their effectiveness and safety appear.

  • New dietary supplements and combinations: New substances and combinations are investigated that can help improve sleep.
  • Study of action mechanisms: Scientists study the mechanisms of the action of dietary supplements at the molecular level in order to better understand how they affect sleep.
  • Clinical research: Clinical studies are conducted to assess the effectiveness and safety of dietary supplements in various population groups.
  • Individual approach: Personalized approaches to the choice and use of dietary supplements for sleep are developed, taking into account the individual characteristics of each person.

Section 7: Alternative approaches to sleep improvement

In addition to dietary supplements, there are other effective methods of improving sleep that are not related to taking any substances.

  • Cognitive-behavioral therapy for insomnia (KPT):

    • The method of psychotherapy, which helps to change the negative thoughts and behavior associated with sleep.
    • KPT B includes various techniques, such as restriction of time in bed, stimulus control and cognitive restructuring.

  • Sleep hygiene:

    • Compliance with sleep mode
    • Optimization of sleep conditions
    • Proper nutrition
    • Regular physical activity
    • Stress management

  • Meditation and yoga:

    • They help to relax, reduce stress and improve sleep.

  • Acupuncture:

    • The method of traditional Chinese medicine, which can be useful for the treatment of insomnia.

  • State therapy:

    • The use of bright light to regulate circadian rhythms.

Section 8: Conclusion

Dietary dietary supplements can be useful as an auxiliary means to improve the quality and duration of sleep. However, it is important to choose dietary supplements correctly, follow the rules of admission and take into account possible side effects and interactions. Before taking dietary supplements, it is recommended to consult a doctor. In addition to dietary supplements, there are other effective methods of improving sleep, such as KPT, sleep hygiene, meditation and yoga. The combination of dietary supplements with other methods may be the most effective approach to solving sleep problems.

Section 9: Examples of specific dietary supplements and their features

In this section, we consider specific examples of dietary supplements for sleep, available in the market, their composition, advantages and disadvantages. It is important to remember that the information is presented for introductory purposes and is not a recommendation for use. Before using any dietary supplement, you need to consult a doctor.

  • “Melanken”:

    • Composition: Melatonin (3 mg).
    • Advantages: One of the most popular dietary supplements with melatonin. Convenient release form (tablets). It quickly helps to fall asleep in violation of circadian rhythms (for example, when changing time zones).
    • Flaws: It can cause drowsiness in the morning. Not suitable for prolonged use. Ineffective for insomnia caused by other causes, except for violation of circadian rhythms.
    • Peculiarities: The dosage of 3 mg can be too high for some people, it is recommended to start with a smaller dose (0.5-1 mg) and gradually increase, if necessary.

  • “Valerian Extract”:

    • Composition: Valerian root extract. May contain various concentrations of the active substance.
    • Advantages: Relatively safe and affordable dietary supplement. It has a calming and sleeping pill. It can help with easy insomnia and anxiety.
    • Flaws: The effect may not be immediately noticeable, it requires a terminal reception. It can cause drowsiness during the day. It has a specific smell and taste, which not everyone likes.
    • Peculiarities: It is important to choose dietary supplements with a standardized content of valerian acid to provide a predictable effect.

  • “Magging B6”:

    • Composition: Magnesium (usually in the form of lactate or citrate), vitamin B6.
    • Advantages: Magnesium promotes the relaxation of muscles and the nervous system, vitamin B6 improves the absorption of magnesium. It can help with insomnia caused by magnesium deficiency, muscle seizures and nervous stress.
    • Flaws: It can cause a stomach disorder (especially when taking high doses). The effect may not be immediately noticeable, it requires a terminal reception.
    • Peculiarities: Different forms of magnesium have different bioavailability. Magnesium citrate is better absorbed than magnesium oxide.

  • “Formula of sleep”: (The name can vary depending on the manufacturer)

    • Composition: Often contains a combination of plant extracts (Valerian, Melissa, chamomile), magnesium, vitamins of group B.
    • Advantages: A comprehensive approach, impact on different aspects of sleep (relaxation, reduction of anxiety, improvement of nervous conduction). It is convenient to take, as it contains several ingredients in one capsule.
    • Flaws: It is difficult to determine which component has the most pronounced effect. May contain the ingredients for which a person has an allergy. The price can be higher than that of individual dietary supplements.
    • Peculiarities: It is important to carefully study the composition and take into account the individual tolerance of the components.

  • “Sleepy herbs”: (Tea drink)

    • Composition: A composition of various herbs with soothing and sleeping pills (chamomile, lemon balm, mint, lavender).
    • Advantages: Natural composition. A warm drink helps to relax before bedtime. The aroma of herbs has a calming effect.
    • Flaws: The effect can be weak and unstable. It can cause allergic reactions to individual herbs. Not suitable for people with sensitive digestion.
    • Peculiarities: It is important to choose teas without adding caffeine and other stimulants. You can add honey to improve taste and enhance the soothing effect.

  • “Gabba Alishanjan”: (Tea)

    • Composition: Tea of ​​the Alishan Gaba, containing an increased amount of gamma-aminomatic acid (GABA).
    • Advantages: The natural source of the GABA, the neurotransmitter, which helps to relax and reduce anxiety. Improves sleep quality and reduces the number of night awakenings. A pleasant taste and aroma.
    • Flaws: The effect can be individual and depend on the concentration of the GABA in tea. Dear enough.
    • Peculiarities: It is important to choose a high -quality tea of ​​the Alishan dime from trusted manufacturers. It is recommended to brew and drink tea in the evening, 1-2 hours before bedtime.

Section 10: Legal aspects of dietary supplements for sleep in Russia

In Russia, the turnover of dietary supplements is regulated by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and other regulatory acts. It is important to understand these aspects when choosing and using dietary supplements.

  • Bad registration: All dietary supplements implemented in Russia must undergo state registration in Rospotrebnadzor. When registering, an examination of security and compliance with sanitary and epidemiological requirements is carried out. On the packaging of the registered dietary supplement, the number of the certificate of state registration (SGR) should be indicated.

  • Marking requirements: The marking of the dietary supplement should contain the following information:

    • The name of the product (“Biologically active food supplement”).
    • Composition (list of ingredients in the order of waning mass).
    • Information about food and energy value.
    • Information about the properties.
    • Recommendations for use.
    • Contraindications.
    • Best before date.
    • Storage conditions.
    • Name and location of the manufacturer.
    • Number SGR.

  • Advertising of dietary supplements: Advertising of dietary supplements must comply with the requirements of advertising legislation. In advertising it is prohibited:

    • To argue that dietary supplement is a drug and has healing properties.
    • Guarantee a positive effect from the use of dietary supplements.
    • Mislead consumers regarding the composition and properties of dietary supplements.

  • Responsibility for quality and safety: Manufacturers and sellers of dietary supplements are responsible for the quality and safety of sold products. In case of violations of the requirements of the law, they can be brought to administrative or criminal liability.

  • Self -medication: It is important to remember that dietary supplements are not drugs and are not intended for the treatment of diseases. For problems with sleep, you must consult a doctor to establish the cause and prescribe adequate treatment. Self -medication can be dangerous to health.

Section 11: Frequently asked questions (FAQ) about sleep dietary supplements

This section contains answers to the most common questions regarding the use of dietary supplement to improve sleep.

  • Do dietary supplements help with insomnia? Bades can be useful in mild forms of insomnia caused by stress, a violation of circadian rhythms or a deficiency of certain substances. However, in chronic insomnia, you must consult a doctor for diagnosis and treatment.

  • What are the safest dietary supplements? The safest dietary supplements based on plant extracts (valerian, chamomile, lemon balm) and minerals (magnesium) are considered. However, even natural dietary supplements can cause side effects and interact with other drugs.

  • Is it possible to take dietary supplements for sleeping constantly? It is not recommended to take dietary supplements for sleep on an ongoing basis. Long -term use can lead to the development of tolerance and a decrease in efficiency. In addition, some dietary supplements can cause side effects with prolonged use.

  • How quickly do sleep dietary supplements begin to act? The effect of the effect depends on the type of dietary supplement and the individual characteristics of the body. Some dietary supplements (for example, melatonin) begin to act quickly (within 30-60 minutes), while others (for example, valerian) require a terminal technique to achieve a noticeable effect.

  • What products contain substances that improve sleep? Products rich in magnesium (nuts, seeds, green vegetables), tryptophan (turkey, bananas, dairy products) and melatonin (cherries, walnuts) can help improve sleep.

  • Can dietary supplements get used to it? Some dietary supplements (for example, valerian) with prolonged use can cause psychological dependence. However, dietary supplements are usually not caused by physical dependence.

  • Is it possible to combine different dietary supplements for sleeping? The combination of different dietary supplements for sleeping can enhance the effect, but also increases the risk of side effects and interactions. Before combining dietary supplements, you need to consult a doctor.

  • How to choose a dietary supplement to a child? Most sleep dietary supplements are not intended for children. Before using any dietary supplement in a child, it is necessary to consult a pediatrician.

  • Do the dietary supplements affect the driving of the car? Some dietary supplements for sleep (especially containing melatonin or valerian) can cause drowsiness and reduce the concentration of attention. Therefore, it is not recommended to drive a car or perform other activities that require increased concentration, after taking such dietary supplements.

  • Where is it better to buy sleep dietary supplements? It is better to buy dietary supplements in pharmacies or specialized stores where you can get a pharmacist consultation and make sure of the quality and safety of products.

Section 12: Dictionary of terms related to sleep dietary supplements

  • Bad (biologically active additive): Natural or identical to a natural biologically active substance intended for consumption simultaneously with food or introduction into food products.
  • Melatonin: A hormone that regulates the sleep-bonding cycle.
  • Valerian: A plant with a calming and sleeping pill.
  • Magnesium: The mineral necessary for the normal operation of the nervous system and muscles.
  • Triptofan: Amino acid, which is the predecessor of serotonin and melatonin.
  • Gamk (gamma-aminobral acid): A neurotransmitter with a brake effect on the nervous system.
  • 5-HTP (5-hydroxyryptophan): Serotonin precursor.
  • Adaptogen: A substance that increases the body’s resistance to stress.
  • Circus rhythms: Interior biological clock regulating the sleeping cycle.
  • Insomnia (insomnia): Sleep disorder characterized by the difficulty of falling asleep, frequent night awakenings and/or early awakening.
  • SGR (certificate of state registration): A document confirming that the dietary supplement has passed state registration in Rospotrebnadzor.
  • Bioavailability: The degree of assimilation of the substance by the body.
  • Neurotransmitter: A chemical transmitting nerve impulses between nerve cells.
  • Tolerance: A decrease in the sensitivity of the body to a substance with prolonged use.
  • Serotonin syndrome: A potentially dangerous condition that occurs with an excess of serotonin in the body.
  • Cognitive-behavioral therapy (KPT): The type of psychotherapy aimed at changing negative thoughts and behavior.
  • Sleep hygiene: A set of rules and recommendations aimed at improving the quality of sleep.
  • Placebo: A substance that does not have healing properties, but has a positive effect due to the effect of self -hypnosis.

Section 13: links to scientific research and resources

To obtain more detailed information about dietary supplements for sleeping and related topics, it is recommended to get acquainted with the following scientific research and resources:

  • PubMed: The database of medical and biological publications of the US National Medical Library (NLM). www.pubmed.ncbi.nlm.nih.gov
  • Cochrane Library: A collection of systematic reviews and meta analyzes devoted to various aspects of healthcare. www.cochranelibrary.com
  • Sleep Foundation: Organization engaged in education and enlightenment in the field of sleep. www.sleepfoundation.org
  • National Institutes of Health (NIH): National US health institutions conducting fundamental and clinical research in the field of healthcare. www.nih.gov
  • Office for Sanitary Supervision of the quality of food and US medicines (FDA): Regulates the turnover of food, medicines and dietary supplements in the United States. www.fda.gov
  • Rospootrebnadzor: Federal Service for Supervision of Consumer Rights Protection and Human Blessing (Russia). www.rospotrebnadzor.ru
  • Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products”: The basic law regulating the turnover of food products, including dietary supplements, in Russia.

When searching for information in scientific databases, it is recommended to use keywords, such as Sleep, Insomnia, Dietary Supplements, Melatonin, Valerian, Magnesium, L-Tryptophan, Gaba, 5-Htp,, “ “Chamomile”, “l-teanine”, “ashwagandha”. It is important to critically evaluate the information received and take into account the research methodology.

Section 14: Recommendations on lifestyle to improve sleep (in addition to dietary supplements)

In addition to using dietary supplements, there are numerous changes in lifestyle that can significantly improve sleep quality. These changes are often called “sleep hygiene.”

  • The sequence of sleep time and awakening: Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your circadian rhythms, internal biological watches that control the sleeping cycle.

  • Create a relaxing routine before going to bed: Develop races

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