Bad to improve sleep

Dietary supplement to improve sleep: full guidance for choosing, using and effectiveness

Section 1: Fundamentals of healthy sleep and factors affecting its quality

Sleep is a fundamental physiological need necessary for restoring the body, consolidating memory and maintaining cognitive functions. Insufficient or poor-quality sleep can lead to a number of problems, including worsening concentration, reducing immunity, increased irritability and increasing the risk of developing chronic diseases, such as diabetes, cardiovascular diseases and obesity.

1.1 Sleep phases: The importance of each stage

The sleep cycle consists of several phases that are repeated during the night:

• NREM (Non-Rapid Eye Movement) сон: This type of sleep is divided into three stages:
  • N1 (Stage of Drezm): The transition state between wakefulness and sleep. The muscles relax, the heart rhythm and breathing slow down.
  • N2 (light sleep): The heart rhythm and breathing continue to slow down. The body temperature decreases. Brain activity is characterized by the appearance of sleepy spindles and K-comprehensies.
  • N3 (deep sleep, slowly wave sleep): The most restorative stage of sleep. It is difficult to wake a person. At this time, tissue restoration, strengthening of immunity and the production of growth hormone occur.
• REM (Rapid Eye Movement) silences: It is characterized by quick eye movements under closed eyelids. Brain activity increases, breathing and heart rhythm become irregular. Most dreams occur in this phase. REM-SN is important for consolidating memory, training and mood regulation.

The normal sleep cycle lasts about 90-120 minutes, and during the night a person passes through 4-6 such cycles. Violation of any of these phases can negatively affect the overall quality of sleep.

1.2 Factors affecting the quality of sleep:

Many factors can affect the quality of sleep:

• Physiological factors:

  • Age: The need for a dream is changing with age. Newborns sleep most of the day, and older people need less sleep.
  • Genetics: A genetic predisposition can affect the duration of sleep, circus rhythms and susceptibility to sleep disturbances.
  • Health status: Chronic diseases, such as pain, arthritis, asthma, apnea of sleep and gastroesophageal reflux disease (GERB), can significantly worsen the quality of sleep.
  • Hormonal changes: Hormonal vibrations associated with the menstrual cycle, pregnancy and menopause can affect women’s sleep.

• Psychological factors:

  • Stress: Stress, anxiety and depression are one of the most common causes of insomnia.
  • Traumatic events: Traumatic experiences can lead to sleep disturbances, such as nightmares and insomnia.
  • Alarm disorders: Generalized anxious disorder, social alarm and panic attacks can violate sleep.
  • Depression: Depression is often accompanied by sleep disturbances, such as insomnia or excessive drowsiness.

• Environmental factors:

  • Temperature: Too high or too low the temperature in the bedroom can interfere with sleep.
  • Noise: The noise from the street, neighbors or household appliances can break the dream.
  • World: The light from the screens of devices, street lighting or an alarm clock can suppress the production of melatonin and interfere with sleep.
  • Air quality: Poor quality of air in the bedroom can cause respiratory tract irritation and disrupt sleep.
  • Mattress and pillow: An uncomfortable mattress or pillow can cause discomfort and interfere with sleep.

• Life:

  • Diet: The use of caffeine, alcohol or heavy foods before bedtime can disturb sleep.
  • Physical activity: The lack of physical activity or excessive physical activity before bedtime can interfere with sleep.
  • Sleep mode: The irregular sleep mode, when a person goes to bed and wakes up at different times every day, can disturb circus rhythms and interfere with sleep.
  • Using electronic devices: The use of smartphones, tablets or computers before bedtime can interfere with sleep due to blue light.
  • Smoking: Nicotine is a stimulator that can violate sleep.

1.3 Diagnostics of sleep disturbances:

If you have problems with sleep, it is important to consult a doctor to exclude any main medical reasons. The doctor may recommend the following diagnostic procedures:

• The medical history and physical examination: The doctor will ask about your symptoms, lifestyle and medical history.
• Sleep diary: You may be asked to keep sleep diary for several weeks to track your sleep habits and identify patterns.
• Polisonography (PSG): This is a study of sleep, which is carried out in the sleep laboratory. It monitors brain activity, eye movements, heart rhythm, breathing and oxygen in the blood during sleep.
• Activation: This device, similar to a wristwatch that measures movements and can be used to evaluate the mode of sleep and wakefulness.

Section 2: Overview of Dads to improve sleep: action mechanisms and effectiveness

Bades (biologically active additives) can be a useful addition to an integrated approach to improving sleep. However, it is important to understand that they are not a replacement for a healthy lifestyle and the treatment of basic diseases. Always consult a doctor before taking any dietary supplements to make sure that they are safe for you and do not interact with other medicines that you take.

2.1 Melatonin:

• The mechanism of action: Melatonin is a hormone that is naturally produced in the pineal gland of the brain. It regulates circus rhythms that control the cycle of sleep and wakefulness. The production of melatonin increases in the dark and decreases in light. Reception of melatonin in the form of dietary supplements can help synchronize circadian rhythms and improve sleep quality, especially with jetlag, replaceable work or insomnia.
• Efficiency: Studies have shown that melatonin can be effective for reducing the time of falling asleep, increasing the total duration of sleep and improving sleep quality.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it if necessary. The maximum dose is usually 3-5 mg.
• Side effects: Possible side effects include headache, dizziness, drowsiness during the day and nausea.
• Cautions: It is not recommended to use melatonin to pregnant and lactating women, as well as people with autoimmune diseases.

2.2 Magnesium:

• The mechanism of action: Magnesium is an important mineral that is involved in many processes in the body, including regulation of the nervous system, muscle function and energy production. He also plays a role in regulating the level of melatonin. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.
• Efficiency: Studies have shown that magnesium can be effective for improving the quality of sleep, especially in people with magnesium deficiency. He can help relax muscles, reduce anxiety and improve sleep.
• Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime.
• Side effects: Possible side effects include diarrhea, nausea and abdominal pain.
• Cautions: It is not recommended to use magnesium people with renal failure. Various forms of magnesium (for example, citrate, glycinate, tronate) have different bioavailability and can differently affect the body. Magnesium glycinate is usually well tolerated and recommended to improve sleep.

2.3 L-triptophan:

• The mechanism of action: L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin. Serotonin is a neurotransmitter who plays a role in the regulation of mood, appetite and sleep. Melatonin, as mentioned earlier, regulates circus rhythms.
• Efficiency: Studies have shown that L-tripthophanes can be effective for improving the quality of sleep, especially in people with mild insomnia. It can help reduce the time of falling asleep and increase the duration of sleep.
• Dosage: It is usually recommended to take 500-1000 mg L-tripteophan before bedtime.
• Side effects: Possible side effects include nausea, dizziness and drowsiness during the day.
• Cautions: It is not recommended to use L-tripthophanes to people taking antidepressants.

2.4 Valerian:

• The mechanism of action: Valerian is a herbaceous plant that is traditionally used to treat insomnia and anxiety. It is believed that it has a calming effect on the nervous system. The mechanism of action of valerian is not fully studied, but it is assumed that it affects the level of gamma-aminomatic acid (GABA), a neurotransmitter that has a calming and relaxing effect.
• Efficiency: Studies have shown that valerian can be effective for improving the quality of sleep, especially in people with mild insomnia. It can help reduce the time of falling asleep and improve the depth of sleep.
• Dosage: It is usually recommended to take 400-900 mg of valerian extract before bedtime.
• Side effects: Possible side effects include headache, dizziness and stomach.
• Cautions: It is not recommended to use valerian to pregnant and lactating women. Valerian can enhance the effect of sedatives.

2.5 Chamomile:

• The mechanism of action: Chamomile is a herbaceous plant that is traditionally used to treat anxiety and insomnia. It is believed that it has a calming effect on the nervous system. Chamomile contains an apigenin, an antioxidant that can be associated with certain receptors in the brain, contributing to relaxation and sleep.
• Efficiency: Studies have shown that chamomile can be effective for improving the quality of sleep, especially in people with mild insomnia. It can help reduce the time of falling asleep and improve the depth of sleep.
• Dosage: It is usually recommended to take 1-2 cups of chamomile tea or 400-1600 mg of chamomile extract before bedtime.
• Side effects: Possible side effects are rare, but may include allergic reactions.
• Cautions: People with allergies to Ambrosia, chrysanthemums, calendula or chamomile should be careful when using chamomile.

2.6 gamma-aminobral acid (GABA):

• The mechanism of action: GABA is the main brake neurotransmitter in the brain. It helps to reduce nervous excitement and promotes relaxation. The range blocks certain signals in the brain and reduces the activity of the nervous system.
• Efficiency: Although theoretically, the GABA should improve sleep, its effectiveness as an additive is controversial. There is an opinion that the GABA, taken orally, cannot effectively overcome the hematoencephalic barrier, which limits its effect on the brain. However, some studies show that it can improve sleep quality, especially in combination with other additives.
• Dosage: It is usually recommended to take 100-200 mg of the GABA before bedtime.
• Side effects: Possible side effects include nausea, drowsiness and tingling of the skin.
• Cautions: You should consult a doctor before using the GABA, especially if you take other drugs.

2.7 L-theanine:

• The mechanism of action: L-theanine is an amino acid that is contained in tea. It contributes to relaxation without causing drowsiness. L-theanine increases the level of GABA, dopamine and serotonin in the brain.
• Efficiency: Studies have shown that L-theanine can be effective to reduce anxiety and improve sleep quality. He can help relax and prepare for sleep, without causing drowsiness during the day.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
• Side effects: L-theanine is usually well tolerated.
• Cautions: You should consult a doctor before using L-theanine, especially if you take other medicines.

2.8 5-HTP (5-hydroxyrypthophanes):

• The mechanism of action: 5-HTP is an intermediate product in the metabolism of tryptophan and the precursor of serotonin. By increasing the level of serotonin, it can improve mood and sleep.
• Efficiency: Some studies show that 5-HTP can reduce the time of falling asleep and increase the duration of sleep, especially in combination with the GABA.
• Dosage: It is usually recommended to take 50-100 mg 5-HTP before bedtime.
• Side effects: Possible side effects include nausea, diarrhea and abdominal pain.
• Cautions: It is not recommended to use 5-HTP in combination with antidepressants due to the risk of serotonin syndrome.

2.9 Passiflora:

• The mechanism of action: Passiflora is a herbaceous plant that is traditionally used to treat anxiety and insomnia. It is believed that it has a calming effect on the nervous system. It can increase the level of GABA in the brain.
• Efficiency: Studies have shown that passiflora can be effective for improving the quality of sleep, especially in people with anxiety.
• Dosage: It is usually recommended to take 300-450 mg of passiflora extract before bedtime.
• Side effects: Possible side effects include dizziness and drowsiness.
• Cautions: It is not recommended to use passiflora to pregnant and lactating women.

2.10 hops:

• The mechanism of action: Hops are a plant that is used in brewing. It contains compounds that can have a calming effect on the nervous system.
• Efficiency: Hops are often used in combination with other herbs, such as valerian, to improve sleep.
• Dosage: It is usually recommended to take 30-120 mg of hops extract before bedtime.
• Side effects: Possible side effects include drowsiness and dizziness.
• Cautions: It is not recommended to eat hops to pregnant and nursing women.

Section 3: Choosing and applying dietary supplement to improve sleep: an individual approach and warnings

The choice of dietary supplement to improve sleep should be based on individual needs, causes of sleep disturbance and possible contraindications. It is important to remember that dietary supplements are not a universal solution and can be effective only in combination with a healthy lifestyle and treatment of the underlying diseases.

3.1 Determination of the cause of sleep disturbance:

Before starting to take any dietary supplements, it is important to try to determine the cause of sleep disturbance. If you have chronic sleep problems, it is recommended to consult a doctor for diagnosis and treatment.

• Stress and anxiety: If the cause of sleep disturbance is stress and anxiety, dietary supplements such as magnesium, L-dean, valerian, chamomile or passiflora can be useful.
• Violation of circadian rhythms: If the cause of sleep disturbance is a violation of circadian rhythms, for example, with jetlag or interchangeable work, melatonin can be useful.
• Nutrient deficiency: If the cause of sleep disturbance is a bowl of nutrients, for example, magnesium, it can be useful to take dietary supplements containing these nutrients.
• Age changes: With age, the production of melatonin is reduced, so taking melatonin can be useful for older people.

3.2 Individual approach:

There is no universal dietary supplement to improve sleep. What works for one person may not work for another. It is important to experiment with various dietary supplements and dosages to find what is right for you.

• Start with a low dose: Start with a low dose of dietary supplement and gradually increase it if necessary.
• Pay attention to side effects: If you notice any side effects, stop taking the dietary supplement and consult your doctor.
• Be patient: Do not expect immediate results. It may take several days or weeks to notice sleep improvement.
• Combine dietary supplements with other methods of sleep improvement: Bades are most effective when they are used in combination with other methods of improving sleep, such as sleep hygiene, physical exercises and relaxation methods.

3.3 sleep hygiene:

Sleep hygiene is a set of habits and practices that contribute to healthy sleep. Compliance with sleep hygiene can significantly improve the quality of sleep, even without taking dietary supplements.

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Comfortable sleeping: Provide a quiet, dark and cool bedroom.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Regular physical exercises: Physical exercises can improve sleep, but avoid intense exercises before bedtime.
• Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.
• Relaxing rituals before bedtime: Take a warm bath, read the book or listen to calm music before bedtime.
• Do not eat heavy food before bedtime: Heavy food can cause discomfort and interfere with sleep.

3.4 Cautions and contraindications:

Before taking any dietary supplements, the following warnings and contraindications must be taken into account:

• Consultation with a doctor: Be sure to consult a doctor before taking any dietary supplements, especially if you have any basic diseases or take other medicines.
• Pregnancy and breastfeeding: Some dietary supplements are not recommended for pregnant and nursing women.
• Interaction with drugs: Bades can interact with some drugs.
• Allergic reactions: Some people may have allergic reactions to dietary supplements.
• Side effects: Bades can cause side effects.
• Do not replace the treatment: Bades should not be used as a replacement for the treatment of underlying diseases.

3.5 Quality and safety of dietary supplements:

It is important to choose dietary supplements from reliable manufacturers who adhere to strict quality and safety standards. Pay attention to the following factors:

• Certification: Make sure the dietary supplement is certified by an independent organization.
• Reputation manufacturer: Explore the reputation of the manufacturer.
• Composition: Carefully study the composition of the dietary supplement and make sure that it contains only the ingredients that you need.
• Reviews: Read the reviews of other people who used this dietary supplement.

Section 4: Alternative methods of improving sleep: non -drug approaches

In addition to dietary supplements, there are many alternative methods that can help improve sleep. These methods can be especially useful for people who prefer not to use medicines or dietary supplements, or for those who want to supplement their approach to improving sleep.

4.1 Cognitive-behavioral therapy for insomnia (KPT):

KPT B is a type of therapy that helps people change their thoughts and behavior that contribute to insomnia. It is considered a gold standard for the treatment of chronic insomnia. KPT B usually includes the following components:

• Education on sleep questions: Patients will learn about sleep physiology, factors affecting sleep, and sleep hygiene.
• Control of incentives: The goal is to tie the bed and the bedroom only with sleep. If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness, and then return to the bed.
• Sleep restriction: The goal is to increase sleep efficiency, reducing the time spent in bed.
• Cognitive therapy: The goal is to change negative thoughts and beliefs of sleep.
• Relaxation techniques: Relaxation techniques, such as progressive muscle relaxation, diaphragmatic breathing and visualization, can help reduce anxiety and promote sleep.

4.2 Meditation and awareness:

Meditation and awareness are practices that help people focus on the present moment and reduce stress and anxiety. The regular practice of meditation and awareness can improve the quality of sleep.

• Meditation of awareness: Focus on your feelings, thoughts and emotions without condemnation.
• Meditation of loving kindness: Direct good wishes to yourself and others.
• Yoga-nidra: This is a form of controlled meditation, which contributes to deep relaxation.

4.3 Acupuncture and acupressure:

Acupuncture is a traditional Chinese medical practice, which includes the introduction of thin needles into certain points on the body. Acupressure is a similar technique, but instead of needles, fingers or other items are used to press on these points. Some studies show that acupuncture and acupressure can be effective for improving sleep quality.

4.4 Aromatherapy:

Aromatherapy is the use of essential oils to improve physical and emotional well -being. Some essential oils, such as lavender, chamomile, sandalwood and cedar, have soothing properties and can facilitate sleep.

• Diffuser: Spray essential oils in the bedroom before bedtime.
• Massage: Apply diluted essential oil to the skin before bedtime.
• Bath: Add a few drops of essential oil to a warm bath before bedtime.

4.5 Biological feedback:

Biological feedback is a method that helps people learn to control certain physiological processes, such as heart rhythm, muscle tension and brain waves. Biological feedback can be effective for improving the quality of sleep, especially in people with anxiety and insomnia.

4.6 State Therapy:

Light therapy is the use of bright light to regulate circadian rhythms. It can be especially useful for people with a seasonal affective disorder (SAR) or jetlag. Light therapy usually includes the use of a special light box for 30-60 minutes every morning.

4.7 White noise and sound therapy:

White noise and sound therapy can help disguise distracting noises and promote sleep. White noise is a sound that contains all frequencies in equal intensity. Sound therapy includes the use of natural sounds, such as the noise of rain, ocean or forest, to create a relaxing environment.

Section 5: Research Prospects and future areas in the field of dietary supplement to improve sleep

Studies in the field of dietary supplement to improve sleep continue, and scientists are constantly studying new compounds and approaches to improve sleep quality.

• New dietary supplements: Researchers study new dietary supplements that can be effective for improving sleep, such as cannabidiol (KBD) and other cannabinoids.
• Personalized medicine: The approaches of personalized medicine are developed, which take into account the individual genetic and physiological characteristics of a person to select the most effective dietary supplements and methods of improving sleep.
• Combinations of dietary supplements: Researchers study the effectiveness of combinations of various dietary supplement to improve sleep.
• Better research: Better and large -scale clinical studies are conducted to confirm the efficiency and safety of dietary supplement to improve sleep.

The future of research in the field of dietary supplement to improve sleep looks promising. It is expected that in the coming years new and more effective dietary supplements and approaches will be developed that will help people improve sleep quality and overall well -being. It is important to remember that self -medication can be dangerous. Always consult a doctor before using any dietary supplements or methods of improving sleep.