Section 1: Understanding of sleep and its importance
1.1 circus rhythms and sleep regulation:
Circat rhythms are internal biological watches that regulate many physiological processes in the body, including the cycle of sleep and wakefulness. These rhythms are synchronized with external signals such as light and darkness, and affect the production of hormones, body temperature and other functions. A failure in circadian rhythms can lead to sleep problems, such as insomnia, difficulties with falling asleep and frequent awakening at night.
- Melatonin: The hormone produced by the pineal gland plays a key role in regulating circadian rhythms and contributes to falling asleep. The production of melatonin increases in the dark and decreases when the light is exposed.
- Cortisol: The stress hormone, which usually rises in the morning to ensure energy and vigor. Disorders in the development of cortisol can affect sleep, causing insomnia and anxiety.
- Body temperature: It decreases during sleep and increases before awakening, which is associated with circadian rhythms. Too high body temperature before bedtime may complicate falling asleep.
- Watch genes: There are certain genes that are involved in the regulation of circadian rhythms. Variations in these genes can affect a predisposition to sleep problems.
1.2 Stages of sleep and their functions:
The dream consists of several stages, each of which plays an important role in physical and mental restoration. Violation of one of these stages can negatively affect the quality of sleep.
- Stage 1 (nrem 1): The transition from wakefulness to sleep. The muscles relax, the heart rhythm and breathing slow down. This is the easiest stage of sleep, and a person is easy to wake up.
- Stage 2 (nrem 2): The deeper stage of sleep, when the heart rhythm and breathing continue to slow down. The brain produces specific patterns of electrical activity, called sleepy spindles and k-comprehensive complexes.
- Stage 3 (NREM 3): The deepest stage of sleep, also known as a slow -wave dream. At this time, the restoration of physical forces, strengthening the immune system and consolidation of memory. It is difficult to wake a person at this stage, and he can feel disoriented.
- Stage REM (Rapid Eye Movement): Stage of quick eye movement, during which most dreams occur. The brain is active, as during wakefulness, but the body muscles are paralyzed (with the exception of the eyes and respiratory muscles). REM-SN is important for training, memory and emotional regulation.
1.3 consequences of lack of sleep:
The lack of sleep can lead to serious health consequences, including:
- Reducing cognitive functions: Memory deterioration, concentration of attention, decision -making and creativity.
- Increased risk of cardiovascular disease: High blood pressure, myocardial infarction, stroke.
- Weakening of the immune system: Increased susceptibility to infections.
- Violation of metabolism: Weight gain, insulin resistance, type 2 diabetes are risk.
- Mental disorders: Depression, anxiety, irritability.
- Increased risk of accidents: A decrease in the reaction and concentration of attention increases the likelihood of traffic accidents and other injuries.
- Deterioration of the quality of life: Reducing energy, motivation and general well -being.
1.4 Factors affecting the quality of sleep:
Many factors can affect the quality of sleep, including:
- Age: With age, the structure of sleep changes, the amount of deep sleep decreases and the number of awakening increases at night.
- Genetics: Genes play a role in predisposition to sleep problems.
- Life: Improper nutrition, lack of physical activity, smoking and alcohol use can negatively affect sleep.
- Psychological factors: Stress, anxiety, depression can cause insomnia.
- Medical conditions: Chronic pain, respiratory system diseases, hormonal disorders and other diseases can disrupt sleep.
- Medicines: Some drugs can cause insomnia or other sleep problems.
- Environment: Noise, light, temperature and other environmental factors can affect the quality of sleep.
Section 2: Bad to improve sleep: review and action mechanisms
2.1 Melatonin:
- The mechanism of action: Melatonin is a hormone that is produced by the pineal gland and regulates circus rhythms. Bades with melatonin help synchronize the internal biological clock and facilitate falling asleep, especially when changing time zones (jetlag) or with sleep disturbances associated with work on shifts.
- Advantages: Reduces falling asleep, improves sleep quality, reduces the number of night awakenings, and helps with Jetlaga.
- Dosage: It is usually recommended to start with 0.5-1 mg 30-60 minutes before bedtime. The dosage can be gradually increased to 3-5 mg, but it is not recommended to exceed this dose without consulting a doctor.
- Side effects: Headache, drowsiness, dizziness, nausea, irritability. Melatonin can interact with some drugs, so before use it is necessary to consult a doctor.
- Output forms: Tablets, capsules, chewing sweets, liquids.
2.2 Magnesium:
- The mechanism of action: Magnesium is an important mineral that is involved in many physiological processes, including muscle relaxation, regulation of the nervous system and the production of melatonin. The lack of magnesium can lead to anxiety, insomnia and muscle spasms. Dietary dietary supplements with magnesium help to relax muscles, reduce stress and improve sleep quality.
- Advantages: Improves sleep quality, reduces anxiety, reduces muscle cramps, and promotes relaxation.
- Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime. Different forms of magnesium have different bioavailability. Magnesium glycinate and magnesium tronate are considered well -absorbed forms.
- Side effects: Diarrhea, nausea, abdominal pain (especially when taking high doses). Magnesium can interact with some drugs, so before use it is necessary to consult a doctor.
- Output forms: Tablets, capsules, powders, liquids.
2.3 Valerian:
- The mechanism of action: Valerian is a medicinal plant that is used to improve sleep and reduce anxiety. The mechanism of action of valerian is not completely studied, but it is assumed that it affects the GABA system, increasing the concentration of the GABA in the brain. GABA is a brake neurotransmitter that promotes relaxation and reduces nervous excitability.
- Advantages: Reduces falling asleep, improves sleep quality, reduces anxiety.
- Dosage: It is usually recommended to take 300-600 mg of valerian extract 30-60 minutes before bedtime.
- Side effects: Headache, dizziness, drowsiness, stomach disorder. Valerian can interact with some drugs, so before use it is necessary to consult a doctor. It is not recommended to use valerian for a long time without consulting a doctor.
- Output forms: Tablets, capsules, tinctures, teas.
2.4 Chamomile:
- The mechanism of action: Chamomile is a medicinal plant that has soothing and anti -inflammatory properties. The chamomile contains an apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, having a calming effect.
- Advantages: Improves sleep quality, reduces anxiety, has a relaxing effect.
- Dosage: It is usually recommended to drink chamomile tea before bedtime (1-2 cups). You can also take chamomile extract in capsules or tablets (300-500 mg).
- Side effects: Allergic reactions (rarely). Chamomile can interact with some drugs, so before use it is necessary to consult a doctor.
- Output forms: Tea, extract in capsules or tablets, essential oil.
2.5 L-theanine:
- The mechanism of action: L-theanine is an amino acid that is contained in tea. It has soothing properties and helps relax without drowsiness. L-theanine affects the level of neurotransmitters in the brain, increasing the concentration of GABA and alpha waves, which are associated with relaxation and attention.
- Advantages: Reduces anxiety, improves sleep quality, promotes relaxation, improves concentration.
- Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
- Side effects: Rarely, but headache, dizziness, nausea may occur.
- Output forms: Tablets, capsules, powders.
2.6 Gaba (Gaba):
- The mechanism of action: GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. It reduces nervous excitability and promotes relaxation. Theoretically, the intake of GABA as a dietary supplement should have a calming effect and improve sleep. However, there is a question of how effective the GABA penetrates through the hematoencephalic barrier (GEB) at oral administration. Some studies show that GABA can have a peripheral effect, affecting the nervous system through the intestines.
- Advantages: It can help relax, reduce anxiety and improve sleep (additional studies are necessary to confirm effectiveness).
- Dosage: It is usually recommended to take 500-750 mg of the GABA before bedtime.
- Side effects: Rarely, but drowsiness, nausea, tingling in the limbs may occur.
- Output forms: Tablets, capsules, powders.
2.7 5-HTP (5-hydroxyrypthophanes):
- The mechanism of action: A 5-HTP is an amino acid that is a predecessor of serotonin, a neurotransmitter who plays an important role in the regulation of mood, sleep and appetite. Reception of 5-HTP can increase the level of serotonin in the brain, which, in turn, can contribute to the production of melatonin and improve sleep.
- Advantages: Improves sleep quality, reduces depression, reduces anxiety, can help with insomnia.
- Dosage: It is usually recommended to start with 50-100 mg 5-HTP before bedtime. The dosage can be gradually increased to 300 mg, but it is not recommended to exceed this dose without consulting a doctor. It is recommended to take 5-HTP with food to reduce the risk of side effects.
- Side effects: Nausea, diarrhea, abdominal pain, dizziness, drowsiness. 5-HTP can interact with some drugs, especially with antidepressants, so before use it is necessary to consult a doctor. It is not recommended to use 5-HTP during pregnancy and breastfeeding.
- Output forms: Tablets, capsules.
2.8 Plant fees:
- The mechanism of action: Plant fees to improve sleep usually contain a combination of plants with soothing and sleeping pills. The composition of the fees can vary, but often they include valerian, chamomile, lemon balm, lavender and other herbs. The action of plant fees is due to the total effect of plants that make up their composition.
- Advantages: Improve sleep quality, reduce anxiety, and promote relaxation.
- Dosage: Follow the instructions on the packaging. It is usually recommended to brew the collection with boiling water and insist for 10-15 minutes before use.
- Side effects: Allergic reactions (rarely). Plant fees can interact with some drugs, so before use it is necessary to consult a doctor.
- Output forms: Tea bags, scattered collection.
Section 3: How to choose dietary supplement to improve sleep: recommendations and warnings
3.1 Determining the causes of sleep problems:
Before starting to take dietary supplement to improve sleep, it is important to determine the cause of sleep problems. Insomnia can be caused by various factors, such as stress, anxiety, depression, improper lifestyle, medical conditions or medication. If you do not know the reason for your insomnia, consult a doctor for examination. The doctor can prescribe tests and research to exclude medical causes of insomnia.
3.2 consultation with a doctor:
Before you start taking any dietary supplements, especially if you have any medical conditions or you take medicines, you need to consult a doctor. The doctor can evaluate your health status, determine the cause of sleep problems and give recommendations on the choice of a suitable dietary supplement and dosage. Some dietary supplements can interact with medicines or aggravate existing diseases.
3.3 Choosing a quality product:
Choose dietary supplements from trusted manufacturers who adhere to quality and safety standards. Pay attention to the availability of quality certificates and consumer reviews. Avoid the purchase of dietary supplements from unknown manufacturers, as they may contain unsafe ingredients.
3.4 A careful study of the composition:
Carefully study the composition of the dietary supplement before buying. Make sure that there are no ingredients for which you are allergic or which can cause unwanted side effects. Pay attention to the dosage of each ingredient.
3.5 Start with small doses:
Start taking dietary supplements with small doses and gradually increase the dosage, if necessary. This will allow you to evaluate the tolerance of dietary supplements and avoid side effects. Do not exceed the recommended dosage indicated on the packaging.
3.6 do not count on an instant effect:
Do not expect an instant effect from dietary supplement to improve sleep. Some dietary supplements need several days or weeks to show their effect. Be patient and continue to take dietary supplement for a recommended period of time.
3.7 Compliance with sleep hygiene rules:
Bades can help improve sleep, but they are not a replacement for sleep hygiene rules. Follow the following sleep hygiene rules:
- Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create a comfortable sleeping atmosphere: The bedroom should be dark, quiet and cool.
- Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
- Do not eat heavy food before bedtime: Heavy food can make it difficult to fall asleep.
- Engage in physical exercises: Regular physical exercises can improve sleep, but avoid physical exercises before bedtime.
- Limit the time spent in front of the screen before bedtime: Blue light emitted by gadget screens can suppress the production of melatonin.
- Use relaxing techniques before bedtime: Meditation, yoga, warm bath or reading books can help relax and prepare for sleep.
3.8 stop taking when side effects occur:
If you have any side effects after taking Bad, stop taking it and consult a doctor.
3.9 Alternative methods of improving sleep:
In addition to dietary supplements, there are other methods of improving sleep, such as:
- Cognitive-behavioral therapy (KPT): KPT is a type of therapy that helps change thoughts and behavior affecting sleep.
- State therapy: Light therapy is used to treat sleep disturbances associated with circus rhythms.
- Biological feedback: Biological feedback helps to learn how to control physiological processes, such as heart rate and muscle tension, which can help improve sleep.
- Acupuncture: Acupuncture can help reduce anxiety and improve sleep.
Section 4: Research and evidence base
4.1 Melatonin:
Numerous studies confirm the effectiveness of melatonin in improving sleep, especially with jetlag and sleep disturbances associated with shift work. Meta-analysis published in the journal Sleep Medicine Reviewsshowed that melatonin reduces the time of falling asleep and improves the quality of sleep in people with primary insomnia.
4.2 Magnesium:
Studies show that magnesium can improve sleep in people with a deficiency of magnesium. Research published in the journal Journal of the American College of Nutritionshowed that the technique of magnesium improves the quality of sleep, reduces the time of falling asleep and increases the duration of sleep in older people with insomnia.
4.3 Valerian:
Some studies confirm the effectiveness of valerian in improving sleep. Meta-analysis published in the journal American Journal of Medicineshowed that Valerian can improve the quality of sleep, but additional studies are needed to confirm its effectiveness.
4.4 Chamomile:
Some studies show that chamomile can improve sleep quality and reduce anxiety. Research published in the journal Journal of Advanced Nursingshowed that chamomile tea improves the quality of sleep in older people.
4.5 L-theanine:
Studies show that L-theanine can reduce anxiety and improve sleep quality. Research published in the journal Journal of Functional Foodsshowed that L-theanine improves sleep quality and reduces anxiety in people with a high level of stress.
4.6 Gaba (Gaba):
Additional studies are needed to confirm the effectiveness of GABA in improving sleep. Some studies show that the GABA can contribute to relaxation, but its ability to penetrate through the GEB during the oral administration remains the subject of disputes.
4.7 5-HTP (5-hydroxyrypthofan):
Some studies show that 5-HTP can improve sleep quality and reduce depression. Meta-analysis published in the journal Journal of Affective Disordersshowed that 5-HTP can be effective in treating depression.
Section 5: Final recommendations
The choice of dietary supplement to improve sleep is an individual process. It is important to take into account the cause of sleep problems, consult a doctor, choose quality products, carefully study the composition and start with small doses. Remember that dietary supplements are not a replacement for the rules of sleep hygiene and other methods of improving sleep. Compliance with sleep mode, creating a comfortable situation for sleeping, avoiding caffeine and alcohol before bedtime, physical exercises and using relaxing techniques can help improve sleep without the use of dietary supplements. If sleep problems are preserved, despite compliance with sleep hygiene and intake of dietary supplements, consult a doctor for further examination and treatment. A strong and healthy sleep is an important factor for health and well -being.