Dad for sleeping: Health and strong sleep

Dad for sleeping: Health and strong sleep

Section 1: Understanding of sleep and its importance

1. Circus rhythms and their impact on sleep:

   • Circat rhythms are internal biological watches that regulate the sleep-bombing cycle in about the 24-hour period. They affect the release of hormones, body temperature and other physiological processes.
   • The main regulator of circadian rhythms is the suprachiasmic core (circuit) located in the hypothalamus. SCA receives information about the light from the retina and transfers it to other parts of the brain.
   • Violation of circadian rhythms can lead to insomnia, fatigue, a decrease in concentration of attention and other health problems. Factors that violate circadian rhythms include replaceable work, flights through time zones (jetlag), an irregular schedule of sleep and the effect of bright light at night.
   • Melatonin, the hormone produced by the pineal gland plays a key role in the regulation of circadian rhythms and sleep. Its production increases in the dark and decreases when exposed to light.
   • Cortisol, stress hormone, is also subject to circus rhythm. Its level usually rises in the morning and decreases in the evening. The imbalance of the level of cortisol can affect sleep.
   • The body temperature is slightly reduced during sleep and increases before awakening. This temperature change is also associated with circadian rhythms.
   • Compliance with regular sleep schedule, the effect of natural light during the day and restriction of the effects of bright light at night help to maintain healthy circus rhythms.
   • Light therapy, the use of special lamps imitating sunlight, can help restore circid rhythms, especially with seasonal affective disorder (SAR) or replaceable work.
   • The chronotype, an individual predisposition to a certain time of sleep and wakefulness (for example, “larks” or “owl”), also affects circus rhythms. It is important to consider your chronotype when planning a dream schedule.

2. Stages of sleep and their functions:

   • The dream consists of several stages that are repeated during the night in cycles lasting about 90-120 minutes.
   • Stage 1 (nrem 1): The transition from wakefulness to sleep. It is characterized by slow movements of the eyes, muscle relaxation and short -term periods of naps. Easy to wake up.
   • Stage 2 (nrem 2): A deeper sleep than stage 1. The heart rhythm and body temperature decrease. Brain waves slow down, but “sleepy spindles” and K-complexes appear.
   • Stage 3 (NREM 3): The deepest and most restored sleep. Brain waves become very slow (delta waves). It’s hard to wake up. At this stage, tissue restoration, strengthening the immune system and the production of growth hormone are restored.
   • REM (Rapid Eye Movement): Stage of quick eye movement. Brain activity increases and becomes similar to activity during wakefulness. Breathing and heart rhythm become irregular. Most of the dreams occur at this stage. This stage is important for training, memory and emotional regulation.
   • Each stage of sleep performs certain functions. The light stages of sleep (NREM 1 and 2) help prepare the body for deeper sleep. Deep sleep (nrem 3) is necessary for physical recovery. REM-SN is important for mental health and cognitive functions.
   • The ratio of time spent in each stage of sleep changes with age. Older people have less deep sleep and more easy sleep.
   • The disadvantage of any stage of sleep can lead to negative health consequences. For example, a lack of deep sleep can cause fatigue and soreness of muscles. The disadvantage of REM-SNA can affect memory and mood.
   • Some diseases and drugs can affect the structure of sleep. For example, apnea in a dream can interrupt sleep and reduce the amount of deep sleep.
   • Improving sleep hygiene, for example, creating a calm environment in the bedroom, can help improve the structure of sleep and increase the amount of deep and remn.

3. The consequences of a lack of sleep for health:

   • Cognitive disorders: The lack of sleep reduces the concentration of attention, worsens the memory, slows down the reaction speed and complicates the decision -making.
   • Increased risk of cardiovascular disease: The lack of sleep is associated with an increased risk of development of hypertension, heart failure, stroke and myocardial infarction.
   • Weakening of the immune system: The lack of sleep reduces the activity of immune cells, which makes the body more susceptible to infections.
   • Violation of metabolism: The lack of sleep can lead to insulin resistance, weight gain and increased risk of type 2 diabetes.
   • Mental disorders: The lack of sleep is associated with an increased risk of development of depression, anxiety and other mental disorders.
   • Increased risk of accidents: The lack of sleep increases the risk of traffic accidents and other accidents.
   • Hormonal imbalance: The lack of sleep can disrupt the production of hormones, such as growth hormone, cortisol and hormones that regulate appetite.
   • Increase in the risk of inflammation: The lack of sleep can lead to an increase in the level of inflammatory markers in the body, which can contribute to the development of chronic diseases.
   • Libido decrease: The lack of sleep can reduce sex drive in both men and women.
   • Deterioration of skin condition: The lack of sleep can lead to dull skin, the appearance of dark circles under the eyes and exacerbation of skin diseases, such as acne and eczema.
   • The long -term consequences of a chronic lack of sleep can be serious and lead to a deterioration in the quality of life and reducing life expectancy.

4. Factors affecting the quality of sleep:

   • Nutrition: The use of heavy food, caffeine or alcohol before bedtime can break sleep. The lack of nutrients, such as magnesium and vitamin D, can also affect sleep.
   • Physical activity: Regular physical exercises can improve sleep, but too intense training before bedtime can, on the contrary, make it difficult to fall asleep.
   • Stress and anxiety: Stress and anxiety can cause insomnia and other sleep disturbances.
   • Environmental conditions: Noise, light and temperature in the bedroom can affect the quality of sleep.
   • Medical conditions: Some diseases, such as apnea in a dream, restless legs syndrome, chronic pain and others, can disturb sleep.
   • Medicines: Some drugs, such as antidepressants, beta-blockers and corticosteroids, can cause insomnia.
   • Age: With age, the structure of sleep changes, and older people often sleep less and worse than young.
   • Genetics: A genetic predisposition can affect the quality and duration of sleep.
   • Technologies: The use of electronic devices before going to bed may disrupt the production of melatonin and make it difficult to fall asleep.
   • Sleep hygiene: Poor sleep hygiene, for example, an irregular sleep schedule, the absence of rituals before going to bed and using a bed for other classes, except sleep, can negatively affect the quality of sleep.

Section 2: Dad for sleeping: review and classification

1. What are dietary supplements (biologically active additives) for sleep:

   • Sleep dietary supplements are products containing vitamins, minerals, herbs, amino acids and other substances that are believed to help improve sleep.
   • They are available without a recipe and are usually used to facilitate falling asleep, improving sleep quality and reduce insomnia.
   • Dietary dietary supplements are not drugs and do not pass strict clinical trials as medicines. Therefore, their effectiveness and safety can vary.
   • It is important to consult a doctor before starting to sleep for sleep, especially if you have any medical conditions or you take other drugs.
   • Not all dietary supplements are equally effective. Efficiency depends on the composition, dosage, individual characteristics of the body and the causes of sleep disturbance.
   • Dietary dietary supplements can be useful as a temporary measure to improve sleep, but they should not be used as a replacement for a healthy lifestyle and proper sleep hygiene.
   • Some dietary supplements can cause side effects, such as dizziness, nausea and drowsiness. It is important to follow the instructions for use and not exceed the recommended dose.
   • The quality of dietary supplements for sleep can vary depending on the manufacturer. It is important to choose products from trusted and reliable companies.
   • Sleep dietary supplements can interact with some medicines. It is important to inform the doctor about all the dietary supplements that you accept.

2. Classification of dietary supplements for sleeping in composition and mechanism of action:

   • Melatonin: Regulates circus rhythms and promotes falling asleep.
   • Magnesium: Promotes muscle relaxation and a decrease in anxiety.
   • Valerian: It has a calming and sleeping pill.
   • Chamomile: It has a calming and anti -inflammatory effect.
   • Lavender: It has a soothing and anxiolytic (anti -aircraft) effect.
   • L-triptophan: Amino acid, the predecessor of serotonin and melatonin, who participate in the regulation of sleep.
   • 5-HTP (5-hydroxyryptophan): It turns into serotonin in the body and can improve sleep.
   • Gama (gamma-aminomatic acid): Neurotransmitter, which has a calming and relaxing effect.
   • L-theanine: An amino acid that helps to relax and decrease anxiety, without causing drowsiness.
   • Combined dietary supplements: They contain several ingredients that work synergistic to improve sleep.
   • Bades containing plant extracts: In addition to valerian, chamomile and lavender, there are dietary supplements with other plant extracts, such as lemon balm, hops and passiflora.
   • Bades containing minerals and vitamins: In addition to magnesium, some dietary supplements contain other minerals, such as zinc and calcium, as well as group B vitamins that can support the nervous system and improve sleep.
   • The mechanism of action of each dietary supplement is different. Some dietary supplements affect the neurotransmitters in the brain, others regulate the hormonal balance, and others have a calming and relaxing effect.

3. Forms of release of dietary supplements for sleeping:

   • Tablets: Convenient and common form of release.
   • Capsules: May contain powder or liquid.
   • Chewing tablets/loaf: Easy to take and can have a pleasant taste.
   • Liquids (drops, syrups): Easy to dose and accept.
   • Tea: Contains herbs with a calming and sleeping pill.
   • Sprays: For sublingual (sublingual) use, provide rapid absorption.
   • Plasters: They contain melatonin or other ingredients and gradually release them during the night.
   • The choice of release form depends on personal preferences, ease of use and suction speed.
   • Liquid forms and sprays can be absorbed faster than tablets and capsules.
   • Tea can be a pleasant ritual before bedtime, but the content of active substances in it can be lower than in other forms of release.
   • Plaster ensure the gradual release of ingredients, which can be useful to maintain sleep throughout the night.

Section 3: The main ingredients of dietary supplements for sleeping and their properties

1. Melatonin:

   • Functions in the body: Regulates circus rhythms and a sleeping cycle.
   • The mechanism of action: It is associated with melatonin receptors in the brain and contributes to falling asleep.
   • Indications for use: Insomnia, jetlag, violation of circadian rhythms.
   • Dosage: Usually from 0.3 mg to 5 mg before bedtime.
   • Side effects: Headache, dizziness, nausea, drowsiness.
   • Contraindications: Pregnancy, breastfeeding, autoimmune diseases.
   • Interaction with other drugs: Antidepressants, anticoagulants, immunosuppressants.
   • Melatonin is best taken 30-60 minutes before bedtime.
   • You should start with a minimum dose and, if necessary, gradually increase it.
   • Long -term use of melatonin can disrupt the natural production of melatonin by the body.
   • Melatonin is not recommended for drivers and people working with dangerous mechanisms.
   • Some people can be more sensitive to melatonin than others.

2. Magnesium:

   • Functions in the body: Participates in many biochemical processes, including the regulation of the nervous system and muscle function.
   • The mechanism of action: Promotes muscle relaxation, reducing anxiety and improving sleep.
   • Indications for use: Insomnia, anxiety, muscle cramps, restless legs syndrome.
   • Dosage: Usually from 200 mg to 400 mg before bedtime.
   • Side effects: Diarya, nausea, cramps in the abdomen.
   • Contraindications: Renal failure, bradycardia.
   • Interaction with other drugs: Antibiotics, diuretics, drugs for the treatment of osteoporosis.
   • There are various forms of magnesium, such as citrate, glycinate, oxide and sulfate. Magnesium glycinate and citrate are better absorbed by the body.
   • Magnesium oxide can cause a laxative effect.
   • Magnesium can be taken with food or on an empty stomach.
   • Some products, such as green leafy vegetables, nuts and seeds, are rich in magnesium.
   • The lack of magnesium can be associated with insomnia and other health problems.

3. Valerian:

   • Functions in the body: It has a calming and sleeping pill.
   • The mechanism of action: It affects the GABA system in the brain, enhancing the brake processes.
   • Indications for use: Insomnia, anxiety, nervous tension.
   • Dosage: Usually from 400 mg to 900 mg of valerian extract before bedtime.
   • Side effects: Headache, dizziness, nausea, drowsiness.
   • Contraindications: Pregnancy, breastfeeding, children under 3 years old.
   • Interaction with other drugs: Sedatives, antidepressants, antihistamines.
   • Valerian can cause drowsiness, therefore it is not recommended to take it before driving a car or performing work requiring concentration.
   • The effect of valerian may not appear immediately, but after a few days or weeks of regular use.
   • Valerian has a specific smell that some people may seem unpleasant.
   • Valerian is often combined with other herbs, such as lemon balm and hops, to enhance her sleeping pills.

4. Chamomile:

   • Functions in the body: It has a calming, anti -inflammatory and antioxidant effect.
   • The mechanism of action: Contains an apigenin that binds to benzodiazepine receptors in the brain and has a calming effect.
   • Indications for use: Insomnia, anxiety, nervous tension, digestive disorders.
   • Dosage: Usually 1-2 cups of chamomile tea before bedtime or 400-1600 mg of chamomile extract.
   • Side effects: Allergic reactions (rarely).
   • Contraindications: Allergy to chamomile or other plants of the Astrov family.
   • Interaction with other drugs: Anticoagulants (rarely).
   • Chamomile tea is a soft and safe way to improve sleep.
   • Chamomile can also help with digestive disorders, such as bloating and cramping.
   • Chamomile compresses can be used to relieve skin inflammation.
   • Chamomile contains antioxidants that protect the body cells from damage.

5. Lavender:

   • Functions in the body: It has a soothing, anxiolytic (anti -alert) and antidepressant effect.
   • The mechanism of action: It affects the nervous system, reducing stress and anxiety.
   • Indications for use: Insomnia, anxiety, depression, headaches.
   • Dosage: Usually 80-160 mg of lavender essential oil in capsules or diffuser before bedtime.
   • Side effects: Nausea, headache (rarely).
   • Contraindications: Pregnancy (in the first trimester), low blood pressure.
   • Interaction with other drugs: Sedatives, antidepressants.
   • Aromatherapy using lavender essential oil can help improve sleep.
   • Lavender oil can be added to a bath or used for massage.
   • Lavender also has antiseptic and anti -inflammatory properties.
   • Some people can be sensitive to the etheric lavender oil.

6. L-triptophan:

   • Functions in the body: Amino acid, the predecessor of serotonin and melatonin, which participate in the regulation of sleep, mood and appetite.
   • The mechanism of action: Increases the level of serotonin and melatonin in the brain, contributing to relaxation and falling asleep.
   • Indications for use: Insomnia, depression, anxiety.
   • Dosage: Usually 500 mg – 2000 mg before bedtime.
   • Side effects: Nausea, diarrhea, drowsiness.
   • Contraindications: Pregnancy, breastfeeding, liver and kidney disease.
   • Interaction with other drugs: Antidepressants, sedatives.
   • L-tripthophanes are best taken on an empty stomach to improve its absorption.
   • Some products, such as turkey, nuts and seeds, contain L-tripthophanes.
   • L-tripthophanes can be useful for people with depression or anxiety who experience sleep problems.

7. 5-HTP (5-hydroxyryptophan):

   • Functions in the body: It turns into serotonin in the body, which is involved in the regulation of sleep, mood and appetite.
   • The mechanism of action: Increases the level of serotonin in the brain, contributing to relaxation and falling asleep.
   • Indications for use: Insomnia, depression, anxiety.
   • Dosage: Usually 50 mg – 300 mg before bedtime.
   • Side effects: Nausea, diarrhea, vomiting, headache.
   • Contraindications: Pregnancy, breastfeeding, liver and kidney disease.
   • Interaction with other drugs: Antidepressants, sedatives.
   • 5-HTP can be more effective than L-tripthophanes, since it directly turns into serotonin, bypassing the stage of transformation from a tripophane.
   • 5-HTP should be taken with caution, especially when taking other drugs affecting the level of serotonin.

8. Gama (gamma-aminomatic acid):

   • Functions in the body: Neurotransmitter, which has a calming and relaxing effect.
   • The mechanism of action: Reduces nervous excitement and promotes relaxation.
   • Indications for use: Insomnia, anxiety, nervous tension.
   • Dosage: Usually 500 mg – 3000 mg before bedtime.
   • Side effects: Drowsiness, dizziness, nausea.
   • Contraindications: Pregnancy, breastfeeding.
   • Interaction with other drugs: Sedatives, antidepressants.
   • Some studies show that the GABA may not penetrate through the hematoencephalic barrier, so its effectiveness as an additive for sleep can be limited.
   • However, some people report improving sleep and reducing anxiety after taking the GABA.

9. L-theanine:

   • Functions in the body: An amino acid that helps to relax and decrease anxiety, without causing drowsiness.
   • The mechanism of action: Increases the level of alpha waves in the brain that are associated with relaxation and concentration.
   • Indications for use: Anxiety, stress, impaired concentration.
   • Dosage: Usually 100 mg – 200 mg before bedtime.
   • Side effects: Rarely, minor digestive disorders.
   • Contraindications: Pregnancy, breastfeeding.
   • Interaction with other drugs: Not detected.
   • L-theanine is often contained in green tea.
   • L-theanine can be useful for people who experience anxiety and stress during the day that affect their sleep.

Section 4: How to choose a dietary supplement for sleeping: customer management

1. Determining the cause of insomnia:

   • Stress and anxiety: If insomnia is caused by stress and anxiety, then dietary supplements containing magnesium, lavender, chamomile or L-theanine can be useful.
   • Violation of circadian rhythms: If insomnia is caused by a violation of circadian rhythms, for example, with jetlag or interchangeable work, then melatonin can be effective.
   • Muscle soreness and restless legs syndrome: If insomnia is caused by muscle soreness or restless legs syndrome, then magnesium can help.
   • Depression: If insomnia is associated with depression, then L-tripthophanes or 5-HTP can be useful, but you should consult a doctor.
   • Other medical conditions: If insomnia is caused by other medical conditions, such as apnea in a dream or chronic pain, then you must consult a doctor to treat the underlying disease.

2. Study of composition and dosage:

   • Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that, as you know, contribute to improving sleep.
   • Pay attention to the dosage of each ingredient and make sure that it corresponds to the recommended dose.
   • Do not exceed the recommended dose, as this can increase the risk of side effects.
   • Choose dietary supplements with a minimum number of additional ingredients, such as dyes, flavors and preservatives.

3. The choice of a reliable manufacturer:

   • Choose dietary supplements from famous and reliable manufacturers who have a good reputation.
   • Look for products that have passed independent quality testing and cleanliness.
   • Check if the manufacturer has quality certificates, such as GMP (Good Manoufacturing Practice).
   • Avoid the purchase of dietary supplements from dubious manufacturers who can sell fake or poor -quality products.

4. Reading reviews and recommendations:

   • Read the reviews of other users about sleep dietary supplements to learn about their effectiveness and side effects.
   • Pay attention to the recommendations of doctors and other health specialists.
   • Do not rely only on reviews and recommendations, as well as conduct your own research.

5. Accounting for individual characteristics and contraindications:

   • Consider your individual characteristics, such as age, health status and medications, when choosing a dietary supplement for sleep.
   • Be sure to consult a doctor before starting a dietary supplement for sleep, especially if you have any medical conditions or you take other medicines.
   • Make sure that you have no contraindications for the reception of Bad.
   • Start with a low dose and gradually increase it, if necessary.
   • Stop taking dietary supplements if you experience any side effects.

6. A combination of dietary supplements with sleep hygiene:

   • Dietary dietary supplements can be useful, but they are not a replacement for a healthy lifestyle and the correct hygiene of sleep.
   • Follow the regular sleep schedule, create a calm atmosphere in the bedroom, avoid using caffeine and alcohol before bedtime, and do physical exercises during the day.
   • The use of dietary supplements in combination with sleep hygiene can significantly improve the quality of sleep.

Section 5: Rules for taking dietary supplement for sleep and precautions

1. Consultation with a doctor:

   • Before taking any dietary supplement for sleep, you need to consult a doctor.
   • The doctor can help determine the cause of insomnia and choose the most suitable dietary supplement.
   • The doctor can also evaluate the risk of dietary supplements with other medicines that you take.
   • It is especially important to consult a doctor if you have any medical conditions, such as liver diseases, kidneys, heart or mental disorders.
   • Do not self -medicate and do not take dietary supplements without a doctor’s prescription.

2. Following instructions for use:

   • Carefully read the instructions for the use of dietary supplements before starting it.
   • Follow the recommended dose and frequency of admission.
   • Do not exceed the recommended dose, as this can increase the risk of side effects.
   • If you have any questions about the use of dietary supplements, consult a doctor or pharmacist.

3. Compliance with the reception mode:

   • Take dietary supplements at the same time every day to maintain a constant level of active substances in the body.
   • Take dietary supplement 30-60 minutes before bedtime to start acting.
   • If you missed the dietary supplement, do not take a double dose next time.

4. Possible side effects and interaction with drugs:

   • Be aware of the possible side effects of dietary supplements, such as headache, dizziness, nausea, drowsiness and digestive disorder.
   • If you experience any side effects, stop taking a dietary supplement and consult a doctor.
   • Bades can interact with some drugs such as antidepressants, anticoagulants, sedatives and others.
   • Tell your doctor about all dietary supplements and medicines that you take.

5. The duration of the reception of dietary supplements:

   • Sleep dietary supplements are usually designed for short -term use.
   • It is not recommended to take dietary supplements for sleep for a long time without consulting a doctor.
   • Long -term use of dietary supplements can lead to addiction and reduce their effectiveness.
   • If you experience sleep problems for a long time, consult a doctor for diagnosis and treatment.

6. Bad storage:

   • Keep dietary supplements in dry, cool and inaccessible place for children.
   • Do not store dietary supplements in the bathroom or other places with high humidity.
   • Follow the validity period of dietary supplements and do not use it after the expiration of the expiration date.

Section 6: Alternative methods of sleep improvement

1. Sleep hygiene:

   • Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
   • Comfortable atmosphere in the bedroom: Provide silence, darkness and coolness in the bedroom.
   • Avoid 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: Physical exercises can improve sleep, but avoid intense training before bedtime.
   • Relaxing rituals before bedtime: Take a warm bath, read the book or listen to calm music.

2. Cognitive-behavioral therapy (KPT) for insomnia:

   • KPT is a type of psychotherapy that helps change the negative thoughts and behavior associated with sleep.
   • KPT includes various techniques, such as stimuli control, restriction of time in bed, cognitive restructuring and relaxation training.
   • KPT is an effective method of treating chronic insomnia.

3. Relaxation techniques:

   • Meditation: Meditation helps to calm the mind and reduce the level of stress.
   • Deep breath: Deep breathing helps to relax the body and mind.
   • Progressive muscle relaxation: This technique includes consistent tension and relaxation of various muscle groups.
   • Yoga: Yoga combines physical exercises, breathing techniques and meditation.

4. Diet and food:

   • Avoid heavy food before bedtime: Heavy food can cause digestive disorders and break the dream.
   • ** Turn on in your diet