Natural dietary supplements for calm sleep

Here’s the extensive article on natural sleep aids, structured for readability, SEO optimized, and filled with detailed information.

Natural dietary supplements for calm sleep: Full guide

I. Understanding the problem: Why don’t we sleep?

Sleep disorders are a common problem that affects millions of people around the world. Before considering natural additives, it is important to understand the indigenous causes of insomnia. This will help choose the most suitable dietary supplement and make the necessary changes to the lifestyle.

• Stress and anxiety: The modern world is full of stressors – work, finance, relations, social obligations. Constant stress activates the sympathetic nervous system (reaction of “struggle or flight”), which complicates relaxation and falling asleep. Anxious thoughts, anxiety about the future and the re -experience of the events of the past keep their mind in an increased readiness.

  • Physiological mechanisms: Stress causes the release of cortisol, stress hormone, which violates the normal cycle of sleep-bonding. It can also reduce the level of melatonin, hormone regulating sleep.
  • Behavioral factors: People experiencing stress often resort to unhealthy strategies for overcoming, such as excessive use of caffeine or alcohol, which even more worsen sleep.

• Unregular sleep schedule: The inconsistent schedule of sleep and wakefulness violates the natural circadian rhythms of the body – the internal watch that regulates sleep, appetite, hormonal background and other physiological processes.

  • Circus rhythms: Circat rhythms are synchronized with external signals such as light and darkness. When the sleep schedule is unregulated (for example, work in shifts, frequent travels, late climbs on weekends), the body is disoriented, and it becomes difficult for him to maintain a stable sleep-bite cycle.
  • Melatonin Secrets: An unstable sleep schedule can disrupt the production of melatonin, which leads to difficulties with falling asleep and maintaining sleep.

• Poor sleep hygiene: Sleep hygiene refers to the habits and practices that contribute to good sleep. Poor sleep hygiene includes actions that interfere with sleep, such as:

  • The use of caffeine and alcohol: Caffeine is a stimulant that can remain in the body for several hours, preventing falling asleep and causing frequent awakening. Alcohol, although it can cause drowsiness at first, violates the sleep cycle later at night, leading to fragmented and troubled sleep.
  • Using electronic devices before bedtime: Blue light radiated by the screens of phones, tablets and computers suppresses the production of melatonin, which makes it difficult to fall asleep.
  • Unfinished mattress and pillow: A poor -quality bed can cause discomfort and pain, interfering with calm sleep.
  • Hot or cold bedroom: The temperature in the bedroom should be optimal for sleep-usually cool (about 18-20 degrees Celsius).
  • Irregular daily routine: The absence of a regime in food, physical exercises and other activities can disrupt the internal hours of the body.

• Medical conditions: Some medical conditions can cause or aggravate sleep disturbances.

  • Obstructive Apnoe SNA Syndrome (SOAS): It is characterized by periodic respiratory arrest during sleep, which leads to a decrease in oxygen in the blood and frequent awakening.
  • Restless legs syndrome (SBN): It causes an irresistible desire to move his feet, especially at night, which interferes with falling asleep.
  • Chronic pain: The pain of any origin can impede the falling asleep and maintenance of sleep.
  • Thyroid diseases: As hyperthyroidism (increased thyroid function), and hypothyroidism (reduced thyroid function) can affect sleep.
  • Depression and anxiety disorders: Often accompanied by sleep disturbances, such as insomnia or hypersonia (excessive drowsiness).

• Medication: Some drugs, both recipe and over -the -counter, can affect sleep.

  • Beta blockers (from high pressure): They can suppress the production of melatonin.
  • Antidepressants: Some antidepressants can cause insomnia or drowsiness.
  • Steroids: They can cause excitement and insomnia.
  • Decongestants (from nasal congestion): May contain stimulants that interfere with sleep.

• Age: With age, sleep, as a rule, becomes more fragmented and superficial. The production of melatonin is reduced, which makes it difficult to fall asleep. Elderly people are also more prone to medical conditions and taking medications that can affect sleep.

II. Natural dietary supplements: what does it work?

When the causes of insomnia are determined, you can consider natural dietary supplements that can help improve sleep. It is important to note that the effectiveness of these additives can vary from a person to a person, and you should always consult a doctor before starting to take any new additives, especially if you have any basic diseases or you take medications.

• Melatonin: A hormone naturally produced by the pineal gland in the brain. It regulates the sleeping cycle, telling the body when it is time to sleep.

  • How works: Melatonin is associated with receptors in the brain and other parts of the body, contributing to relaxation and drowsiness. It can also have an antioxidant effect.
  • For whom it suits: Melatonin can be useful for people suffering from insomnia caused by a violation of circadian rhythms, for example, when changing time zones (jetlag) or work in a shift. It can also help people with the syndrome of the delay in the phase of sleep (later falling asleep and later awakening).
  • Dosage: It is usually recommended to start with a low dose (0.3-1 mg) 30-60 minutes before bedtime and gradually increase the dose, if necessary, to a maximum dose of 5 mg. It is important to remember that higher doses are not always more effective, and can cause side effects, such as headache, dizziness and nausea.
  • Side effects: In general, melatonin is considered safe, but some people can experience side effects, such as headache, dizziness, nausea, drowsiness during the day and irritability.
  • Cautions: Melatonin can interact with some drugs such as anticoagulants and immunosuppressants. It is not recommended to take melatonin to pregnant or nursing women, as well as people with autoimmune diseases.

• Valeriana Officinalis): A grass that is traditionally used to treat insomnia and anxiety.

  • How works: Valerian contains compounds, which are believed to increase the level of gamma-aminomatic acid (GABA) in the brain. GABA is a neurotransmitter that has a calming effect and promotes relaxation.
  • For whom it suits: Valerian can be useful for people who have difficulty falling asleep due to anxiety or stress. She can also help improve sleep quality.
  • Dosage: Typically, they take 400-900 mg of valerian extract 30-60 minutes before bedtime.
  • Side effects: Valerian is usually considered safe, but some people may experience side effects, such as headache, dizziness, stomach disorder and drowsiness during the day.
  • Cautions: Valerian can enhance the effect of sedatives and alcohol. It is not recommended to take valerian to pregnant or nursing women, as well as children.

• Chamomile (Matricaria Chamomilla): Herbal tea, known for its soothing properties.

  • How works: Chamomile contains an Apigenin, an antioxidant that binds to the receptors in the brain, contributing to relaxation and reduction of anxiety.
  • For whom it suits: Chamomile can be useful for people experiencing slight anxiety or stress, as well as to improve the general quality of sleep.
  • Dosage: Usually they drink a cup of chamomile tea 30-60 minutes before bedtime. Chamomile extracts in capsules or tablets are also available.
  • Side effects: Chamomile is usually considered safe, but in some people allergic reactions can cause allergic reactions, especially in those who are allergic to plants of the family of complex -colored (ambrosia, chrysanthemums, marigolds).
  • Cautions: Chamomile can interact with some drugs such as anticoagulants. It is not recommended to use chamomile in large quantities to pregnant women.

• Magnesium: A mineral that plays an important role in many body functions, including sleep regulation.

  • How works: Magnesium helps to relax muscles, reduce stress levels and improve sleep quality. He also participates in the production of melatonin.
  • For whom it suits: Magnesium can be useful for people suffering from insomnia caused by magnesium deficiency, muscle cramps or restless legs syndrome.
  • Dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. Magnesium can be obtained from food sources, such as green leafy vegetables, nuts, seeds and whole grains. Also available are magnesium additives in various forms, such as magnesium citrate, magnesium glycine and magnesium oxide.
  • Side effects: High doses of magnesium can cause diarrhea, nausea and abdominal pain.
  • Cautions: Magnesium can interact with some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium additives.

• L-Triptophan: Amino acid, which is the predecessor of serotonin and melatonin.

  • How works: L-tripthophanes helps to increase the level of serotonin in the brain, which helps to relax and improve mood. Serotonin is also transformed into melatonin, which regulates the sleeping cycle.
  • For whom it suits: L-tripthophanes can be useful for people suffering from insomnia caused by depression, anxiety or stress.
  • Dosage: Usually take 500-1000 mg L-tripteophan 30-60 minutes before bedtime.
  • Side effects: L-tripthophanes can cause side effects, such as nausea, dizziness and drowsiness during the day.
  • Cautions: L-tripthophanes can interact with some drugs such as antidepressants. It is not recommended to take L-tripthophanes to pregnant or nursing women.

• L-theanine: The amino acid contained in tea, especially in green tea.

  • How works: L-theanine contributes to relaxation without causing drowsiness. It increases the level of GABA and other neurotransmitters that have a calming effect.
  • For whom it suits: L-theanine can be useful for people who are alarming or stress, who are difficult to relax before going to bed.
  • Dosage: Usually take 100-200 mg of L-theanine 30-60 minutes before bedtime.
  • Side effects: L-theanine is usually considered safe, and side effects are rare.
  • Cautions: L-theanine can enhance the effect of sedatives.

• Passiflora (Passiflora Incarnata): A grass that is traditionally used to treat anxiety and insomnia.

  • How works: Passiflora contains compounds, which are believed to increase the level of the GABA in the brain, contributing to relaxation and a decrease in anxiety.
  • For whom it suits: Passiflora can be useful for people experiencing anxiety or stress, as well as to improve sleep quality.
  • Dosage: Usually take 300-400 mg of passiflora extract 30-60 minutes before bedtime.
  • Side effects: Passiflora is usually considered safe, but some people may experience side effects, such as headache, dizziness and stomach disorder.
  • Cautions: Passiflora can enhance the effect of sedatives and alcohol. It is not recommended to take passiflora to pregnant or nursing women.

• Homeopathy: Homeopathic preparations are often used to treat insomnia, although scientific evidence of their effectiveness is limited. Some popular homeopathic remedies from insomnia include Coffea Cruda, Ignatia Amara and Nux vomica. It is important to consult a qualified homeopath to obtain individual treatment.

III. Improving sleep hygiene: the basis of healthy sleep

In addition to taking natural dietary supplements, it is important to improve sleep hygiene in order to create favorable conditions for sleep.

• Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate the circus rhythms of the body.
• Create a relaxing ritual before bedtime: Include sedative classes in your evening routine, such as a warm bath, reading a book, listening to quiet music or meditation.
• Optimize the bedroom:
  • Darkness: Make sure the bedroom is dark. Use dense curtains or a sleep mask to block any light.
  • Silence: Minimize the noise in the bedroom. Use bersh or white noise generator, if necessary.
  • Cool: Support the cool temperature in the bedroom (about 18-20 degrees Celsius).
  • Comfortable bed: Use a convenient mattress, pillow and bedding.
• Avoid caffeine and alcohol before bedtime: Caffeine is a stimulator that can remain in the body for several hours. Alcohol, although it can cause drowsiness at first, violates the sleep cycle later at night.
• Limit the use of electronic devices before bedtime: Blue light emitted by the screens of phones, tablets and computers, inhibits the production of melatonin. Try to avoid using electronic devices, at least an hour before bedtime.
• Regular physical exercises: Regular physical exercises can improve sleep quality. However, try to avoid intensive exercises immediately before bedtime.
• Manage stress: Practice stress management methods such as meditation, yoga or breathing exercises.
• Avoid daytime sleep: If you experience difficulties with falling asleep at night, try to avoid daytime sleep. If you still need to take a nap, limit its duration up to 30 minutes and avoid sleep in the afternoon.
• Regular nutrition: Try to eat regularly and avoid heavy food before bedtime. A light snack, such as a banana or handful of nuts, can help stabilize blood sugar and promote sleep.

IV. Combined approaches: Synergy of natural products

Sometimes a combination of natural dietary supplements and a change in lifestyle can be more effective than using one tool. For example, you can combine a melatonin intake with an improvement in sleep hygiene or use valerian in combination with chamomile. It is important to remember potential interactions between different additives and consult a doctor before combining them.

• Melatonin + Magnesium: Melatonin regulates the sleeping cycle, and magnesium promotes muscle relaxation and a decrease in stress levels.
• Valerian + chamomile: Both funds have a calming effect and can help improve the quality of sleep.
• L-thein + Magnesium: L-theanine contributes to relaxation without causing drowsiness, and magnesium helps to relax muscles and reduce stress.

V. When to see a doctor?

Natural dietary supplements and a change in lifestyle can be useful for improving sleep, but in some cases you need to consult a doctor.

• Insomnia lasts more than a few weeks: If you experience difficulties in sleep for a long time, it is necessary to exclude possible medical reasons.
• Insomnia affects your daily life: If insomnia interferes with your work, study or relationship, it is important to seek help.
• You suspect that you may have a medical condition that causes insomnia: For example, obstructive sleep apnea syndrome or restless legs syndrome.
• You take medications that can affect sleep: Your doctor may adjust the dosage or change the medicine.
• You have tried various natural products, but they do not help: Your doctor can recommend other treatment methods such as cognitive-behavioral therapy for insomnia (KPT B).

VI. The choice of high -quality dietary supplements

When choosing natural dietary supplements, it is important to pay attention to product quality.

• Look for products from authoritative manufacturers: Choose companies that have a good reputation and test their products.
• Check the availability of quality certificates: Look for products certified by independent organizations such as NSF International or United States Pharmacopeia (USP).
• Read reviews: Read the reviews of other users to find out about their experience of using the product.
• Avoid products with added ingredients: Choose products that contain only the necessary ingredients and do not contain artificial dyes, flavors or preservatives.
• Pay attention to the expiration date: Make sure that the product is not expired.

VII. Food for healthy sleep

Certain products and nutrients can contribute to healthy sleep.

• Products rich in triple: Indeka, chicken, eggs, nuts and seeds contain a tripophane, which is the predecessor of serotonin and melatonin.
• Products rich in magnesium: Green leafy vegetables, nuts, seeds and whole grains are rich in magnesium.
• Calcium products: Dairy products, green leafy vegetables and tofu contain calcium, which can help relax muscles and improve sleep.
• Cherry: Cherry contains melatonin and can help improve sleep quality.
• Kiwi: Kiwi contains antioxidants and serotonin, which can contribute to sleep.
• Avoid processed products and sugar: Processed foods and sugar can disrupt sleep.

VIII. Psychological approaches to improving sleep

In addition to natural dietary supplements and lifestyle changes, psychological approaches can be very effective for treating insomnia.

• Cognitive-behavioral therapy for insomnia (KPT): KPT B is a type of therapy that helps people change their thoughts and behavior related to sleep. It includes methods such as:
  • Stimulus control: Binding the bed 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.
  • Sleep restriction: Limiting the time spent in bed to increase the need for a dream.
  • Cognitive therapy: Changing negative thoughts and beliefs about sleep.
  • Relaxation methods: The use of relaxation methods such as meditation or progressive muscle relaxation to reduce stress and improve sleep.
• Meditation of awareness: Meditation of awareness can help reduce stress and anxiety, which can improve sleep.
• Biological feedback: Biological feedback allows people to learn how to control their physiological reactions, such as heart rate and muscle tension, which can help improve sleep.

IX. Safety and warnings

It is important to remember safety and warnings when using natural dietary supplements to improve sleep.

• Consult a doctor: Always consult a doctor before starting taking any new additives, especially if you have any basic diseases or you take medicines.
• Start with low doses: Start with low doses and gradually increase the dose, if necessary.
• Follow side effects: Pay attention to any side effects and stop taking the additive if they arise.
• Avoid a combination of drugs: Be careful with a combination of natural dietary supplements with medicines. Some additives can interact with drugs and cause undesirable side effects.
• Do not use as a replacement for medical care: Natural dietary supplements should not be used as a replacement for medical care. If you have serious sleep problems, consult a doctor.
• Pregnant and lactating women: Pregnant and lactating women should consult a doctor before taking any natural dietary supplements.
• Children: You should not give natural dietary supplements to children without consulting a doctor.

X. Alternative therapy

In addition to natural dietary supplements and psychological approaches, there are alternative therapies that can help improve sleep.

• Acupuncture: Acupuncture is a traditional Chinese medical practice, which includes the introduction of thin needles into certain points on the body. Some studies show that acupuncture can help improve sleep.
• Aromatherapy: Aromatherapy uses essential oils to improve physical and emotional well -being. Some essential oils, such as lavender, chamomile and sandalwood, have soothing properties and can help improve sleep.
• Massage: Massage can help relax muscles, reduce stress and improve sleep.
• Yoga: Yoga combines physical exercises, breathing techniques and meditation. Some studies show that yoga can help improve sleep.

This comprehensive guide provides a detailed overview of natural sleep aids and strategies for improving sleep quality. Remember to consult with a healthcare professional before making any significant changes to your sleep routine or taking any new supplements. The information provided here is for educational purposes only and should not be considered medical advice.