Bad to improve sleep: an overview of effective tools

Bad to improve sleep: an overview of effective tools

Section 1: Understanding of sleep disorders and the need for dietary supplements

1. 1 The prevalence and types of sleep disorders: Insomnia (insomnia), restless legs syndrome, apnea in a dream, narcolepsy, paracania (lunatism, nightmares). Statistics of the prevalence of each type. The influence of age, gender, lifestyle on the frequency of violations. Objective and subjective diagnostic criteria. Polysonography as a gold standard. Questioning and self -esteem of sleep quality.

2. 2 Factors affecting the quality of sleep: Stress (cortisol, adrenaline), anxiety, depression, chronic pain, malnutrition (deficiency of vitamins and minerals, excess caffeine and alcohol), irregular sleep and wakefulness, external factors (noise, light, temperature), medicines (beta-blockers, antidepressants, steroids). The effect of the change of time zones (Jetlag). Work in the night shift.

3. 3 The risks and consequences of insufficient sleep: Reducing cognitive functions (memory, concentration, attention), mood deterioration (irritability, apathy), weakening of immunity (increased susceptibility to infections), increased risk of cardiovascular diseases (hypertension, heart attack, stroke), metabolic disorders (obesity, diabetes 2 of type), violation of hormonal balance (reduction of libido, violation menstrual cycle), increased risk of accidents and injuries. Influence on mental health (anxiety disorders, depression).

4. 4 The role of dietary supplements in improving sleep: Bades as an addition to a healthy lifestyle and sleep hygiene. Advantages and disadvantages of using dietary supplements compared to prescription drugs. The importance of consulting a doctor before starting dietary supplements. Regulatory aspects and quality control of dietary supplements. The risks of falsification and unscrupulous manufacturers. The value of the evidence base and clinical studies.

5. 5 Principles of choosing dietary supplement to improve sleep: Determining the cause of sleep disturbance. Accounting for individual characteristics (age, gender, health status, medications taken). The choice of dietary supplements with proven efficiency and safety. Study of composition and dosage. Analysis of reviews and ratings. Comparison of various manufacturers and brands. Assessment of price and quality ratio. The importance of natural composition and lack of artificial additives.

Section 2: The main ingredients of dietary supplement to improve sleep and the mechanism of their action

2. 1 Melatonin: A hormone regulating circus rhythms. Melatonin synthesis in pineal gland (pineal gland). The influence of light on the production of melatonin. Melatonin receptors (MT1 and MT2) and their role in sleep regulation. The use of melatonin for insomnia, jetlag, sleep disturbances in children and the elderly. Dosage and side effects (headache, drowsiness, dizziness). Contraindications. Interaction with other drugs. Clinical studies of the effectiveness of melatonin.

3. 2 Magnesium: The mineral necessary for the normal operation of the nervous system. The role of magnesium in the regulation of neurotransmitters (GABA, Serotonin). The influence of magnesium on muscle relaxation and a decrease in anxiety. The connection of magnesium deficiency with sleep disturbances. Forms of magnesium (citrate, glycinate, tronate) and their bioavailability. Dosage and side effects (diarrhea). Contraindications. Magnesium and cardiovascular system. Magnesium and bone tissue. Clinical studies of magnesium efficiency to improve sleep.

4. 3 Valerian: Plant with sedative properties. The composition of valerian (valerian acid, valepotriats). Valerian’s mechanism of action (influence on the GABA-governing system). The use of valerian for insomnia, anxiety, nervous tension. Forms of valerian (extract, tincture, tea). Dosage and side effects (headache, stomach disorder). Contraindications. Interaction with other drugs. Clinical studies of the effectiveness of valerian.

5. 4 Chamomile: A plant with soothing and anti -inflammatory properties. The composition of chamomile (Apigenin, Bisabolol). The mechanism of action of chamomile (influence on the GABA-governing system, reducing the level of cortisol). The use of chamomile for insomnia, anxiety, digestive disorders. Chamomile forms (tea, extract, essential oil). Dosage and side effects (allergic reactions). Contraindications. Chamomile and pregnancy. Clinical studies of chamomile effectiveness.

6. 5 L-theanine: The amino acid contained in tea. The mechanism of action of L-theanine (the effect on the alpha waves of the brain, an increase in the level of the GABA, serotonin and dopamine). The use of L-theanine to reduce anxiety, improve the concentration and quality of sleep. Dosage and side effects (rarely found). Contraindications. L-dean and caffeine. Clinical studies of the effectiveness of L-theanine.

7. 6 Triptophan and 5-HTP: Amino acids, predecessors of serotonin and melatonin. The transformation of a tripophane into 5-HTP and further into serotonin and melatonin. The role of serotonin and melatonin in the regulation of mood and sleep. The use of triple and 5-HTP for depression, anxiety and insomnia. Dosage and side effects (nausea, vomiting, diarrhea). Contraindications. Serotonin syndrome. Interaction with antidepressants. Clinical studies of the effectiveness of triplefan and 5-HTP.

8. 7 Gaba (Gaba): Neurotransmitter with brake effect. The role of the GABA in the regulation of nervous excitability and sleep. The use of GABA to reduce anxiety, improve sleep and relax muscle. Dosage and side effects (rarely found). Contraindications. Hematoencephalic barrier and the permeability of the GABA. Analogs GABA (Phenibut). Clinical studies of the effectiveness of GABA.

9. 8 Melissa (lemon balm): A plant with soothing and antivirus properties. The composition of the lemon balm (rosemary acid, citral). The mechanism of action of lemon balm (influence on the GABA-state system, antioxidant action). The use of lemon balm for insomnia, anxiety, herpes. Melissa forms (tea, extract, essential oil). Dosage and side effects (rarely found). Contraindications. Melissa and pregnancy. Clinical studies of the effectiveness of lemon balm.

10. 9 Hops: A plant with sedative and sleeping pills. Hmel composition (Lupulin, Humulon). The mechanism of action of the hops (influence on the GABA-governing system). The use of hops for insomnia, anxiety, nervous tension. Khmeel forms (extract, tincture). Dosage and side effects (rarely found). Contraindications. Hops and hormonal background. Clinical studies of the effectiveness of hops.

11. 10 Passiflora (passion): A plant with soothing and anxiolytic properties. The composition of the passiflora (flavonoids, alkaloids). The mechanism of action of the passiflora (influence on the GABA-GELL system). The use of passiflora for insomnia, anxiety, nervous tension. Forms of passiflora (extract, tincture). Dosage and side effects (rarely found). Contraindications. Clinical studies of the effectiveness of passiflora.

Section 3: Review of specific dietary supplement to improve sleep (with examples)

12. 1 Melatonin -based dietary supplements: Names of brands and manufacturers. Melatonin dosage in various dietary supplements. Forms of release (tablets, capsules, sprays, chewing sweets). The combination of melatonin with other ingredients (magnesium, valerian). Consumer reviews. Ratings and reviews. Analysis of prices. Examples: “Melaksen”, “Circus”, “Sonnovan”.

13. 2 Magnesium -based dietary supplements: Names of brands and manufacturers. Forms of magnesium in various dietary supplements (citrate, glycinate, tronate). Magnesium dosage. The combination of magnesium with other ingredients (vitamin B6, melatonin). Consumer reviews. Ratings and reviews. Analysis of prices. Examples: “Magne B6”, “Magnesium Citrate Evalar”, “Magtein (Magnesium Treonate).”

14. 3 Valerian -based dietary supplements: Names of brands and manufacturers. Valerian concentration in various dietary supplements. Forms of release (tablets, capsules, tincture). The combination of valerian with other ingredients (lemon balm, hops). Consumer reviews. Ratings and reviews. Analysis of prices. Examples: “Valerian P”, “Valerian Extract”, “Persen (Valerian, Melissa, Mint).”

15. 4 Plant -based dietary supplements (combined): Names of brands and manufacturers. Composition (Valerian, Melissa, Hops, Chamomile, Passiflora). The proportions of the ingredients. Forms of release (tablets, capsules, syrups). Consumer reviews. Ratings and reviews. Analysis of prices. Examples: “Novo-Passit”, “Dormylat”, “Reslip”.

16. 5 Bada based on L-dean and GABA: Names of brands and manufacturers. Dosage of L-theanine and GABA. A combination with other ingredients (melatonin, magnesium). Output forms (tablets, capsules). Consumer reviews. Ratings and reviews. Analysis of prices. Examples: “Suntheanine”, “Gaba Now Foods”.

17. 6 Bad for children (taking into account age -related restrictions): Features of children’s violations of sleep. Safe ingredients for children (chamomile, lemon balm, lavender). Dosage and form of release (syrups, drops, chewing tablets). The importance of consulting with a pediatrician. Examples: “Tea for sleep”, “Bay-by.”

Section 4: Sleep hygiene as the basis of healthy sleep and synergy with dietary supplements

18. 1 Creating favorable sleep conditions: The temperature in the bedroom (18-20 degrees Celsius). Air humidity (50-60%). Darming (use of curtains, masks for sleep). Noise insulation (the use of Berusha, white noise generators). Convenient mattress and pillow. Using aromatherapy (lavender, chamomile).

19. 2 Regular mode of sleep and wakefulness: Go to bed and get up at the same time every day (even on weekends). Avoid daytime sleep or limit it up to 30 minutes. Compliance with the diet.

20. 3 Restriction on the use of gadgets before bedtime: The blue light of the screens suppresses the production of melatonin. Limiting the use of phones, tablets, computers and TVs 1-2 hours before bedtime. Using blue light filters.

21. 4 Avoiding caffeine and alcohol before bedtime: Caffeine is a stimulator that can break the dream. Alcohol can cause short -term falling asleep, but worsens the quality of sleep in the second half of the night. Restriction of caffeine and alcohol consumption in the afternoon.

22. 5 Regular physical activity: Exercise helps improve the quality of sleep, but you should not deal with them immediately before bedtime. It is recommended to play sports 3-4 hours before bedtime.

23. 6 Proper nutrition: Avoid heavy and fatty foods before bedtime. Include products in the diet that contribute to the production of melatonin and serotonin (cherries, bananas, nuts, seeds). Maintaining water balance.

24. 7 Relaxation techniques: Meditation, yoga, breathing exercises, progressive muscle relaxation. Warm bath or shower before bedtime. Reading a book or listening to soothing music.

25. 8 Cognitive-behavioral therapy (KPT) with insomnia: Identification and change in negative thoughts and beliefs of sleep. Development of strategies to improve sleep. Stimulus control techniques. Limiting time in bed. Paradoxical intention.

Section 5: Safety for the use of dietary supplements and possible side effects

26. 1 Consultation with a doctor: Mandatory consultation with a doctor before taking any dietary supplement, especially in the presence of chronic diseases and taking medications. The importance of informing the doctor about the dietary supplements.

27. 2 Side effects and contraindications: Individual intolerance to dietary supplements. Allergic reactions. Interaction with drugs. Side effects (headache, drowsiness, dizziness, stomach disorder). Contraindications (pregnancy, breastfeeding, liver and kidney disease, autoimmune diseases).

28. 3 Interaction with drugs: Bades can interact with antidepressants, anticoagulants, antihypertensive drugs, sedatives and other drugs. It is necessary to take into account possible interactions and inform the doctor about them.

29. 4 The risk of an overdose: Compliance with the recommended dosage of dietary supplements. Symptoms of overdose (drowsiness, dizziness, nausea, vomiting, impaired coordination). First aid for an overdose.

30. 5 Quality and certification of dietary supplements: The choice of dietary supplements from trusted manufacturers with a good reputation. The presence of quality and conformity certificates. Checking the composition and shelf life. Avoid the purchase of dietary supplements from dubious sellers on the Internet.

Section 6: Alternative methods of improving sleep (without dietary supplements)

31. 1 Acupuncture: Traditional Chinese medicine. The effect of acupuncture on the nervous system and sleep regulation. Clinical studies of the effectiveness of acupuncture for insomnia.

32. 2 Massage: Relaxing massage to relieve stress and improve sleep. The effect of massage on blood circulation and muscle tone. Aromatherapeutic massage using essential oils (lavender, chamomile).

33. 3 Yoga and meditation: Regular yoga and meditation classes help reduce stress, improve the mood and quality of sleep. Yoga poses that contribute to relaxation (Shavasana, Balasana). MINDFULNESS meditation techniques.

34. 4 Respiratory exercises: Diaphragmatic breathing, square breathing, alternative breathing with nostrils (Nadi Shodhan). The effect of breathing exercises on the nervous system and a decrease in anxiety.

35. 5 Hydrotherapy: The use of hypnosis to change subconscious attitudes and improve sleep. The effect of hypnosis on the nervous system and a decrease in anxiety. Clinical studies of the effectiveness of hypnotherapy for insomnia.

Section 7: Research and prospects in the field of dietary supplements for sleeping

36. 1 Modern research on the effectiveness of dietary supplements: Meta-analyzes and systematic reviews of clinical research. Comparison of the effectiveness of various dietary supplements. Studying the long -term effects of dietary supplements.

37. 2 New ingredients and development: Studies of new plant extracts and amino acids with sleeping pills. Development of new forms of producing dietary supplements (liposomes, nanoparticles) to increase bioavailability.

38. 3 Personalized approach to the choice of dietary supplements: Accounting for the genetic characteristics and biochemical profile of the patient when choosing dietary supplements. Development of individual dietary supplements.

39. 4 Integrative approach to the treatment of sleep disorders: The combination of dietary supplements with other treatment methods (KPT, sleep hygiene, physiotherapy). Development of complex sleep improvement programs.

40. 5 Ethical and regulatory aspects of the use of dietary supplements: Quality and safety control of dietary supplements. Information of consumers about possible risks and side effects. Prevention of unscrupulous advertising and promotion of dietary supplements.