Dietary supplement to normalize sleep

Dietary supplements for normalization of sleep: deep analysis, scientific justifications and practical guidance

Section 1: Fundamentals of sleep and the reasons for its violation

Before delving into the world of biologically active additives (dietary supplements) to normalize sleep, it is extremely important to understand the fundamental aspects of sleep itself and common factors that contribute to its violation. Sleep disorders, also known as Inssonia, are a serious problem that affects a significant part of the population. Chronic sleep failure can lead to a number of adverse consequences for physical and mental health, reducing productivity, worsening cognitive functions and increasing the risk of chronic diseases.

• Circus rhythms: Sleep is not a passive condition; This is a complex physiological process regulated by circadian rhythms, internal biological hours of the body. These watches, located in the suprachiasmic nucleus (diagram) of the hypothalamus, are synchronized with external signals, in particular, light and darkness. Circat rhythms affect the many functions of the body, including hormonal balance, body temperature and sleep-blessing cycle. Violation of these rhythms, caused, for example, by the change of time zones, a replaceable work or an irregular sleep schedule, can lead to insomnia and other sleep disturbances.

• Sleep stages: The dream consists of several stages that are repeated during the night, forming sleep cycles. The main stages include:

  • Nrem 1 (N1): The transition from wakefulness to sleep, characterized by a slowdown in brain activity and muscle relaxation.
  • NREM 2 (N2): The deeper stage of sleep, with the advent of sleepy spindles and K-comprehensive EEGs.
  • NREM 3 (N3): The deepest stage of sleep, also known as slowly wave sleep (SWS), is critical of physical restoration and consolidation of memory.
  • REM (Rapid Eye Movement): The stage of quick eye movement, characterized by active brain activity, similar wakefulness, and muscle paralysis. Most dreams occur in the REM stage.

  Violation of the duration or quality of any of these stages can lead to a deterioration in sleep and, as a result, to daytime fatigue and other problems.

• Factors affecting sleep: There are many factors that can negatively affect sleep. These include:

  • Stress and anxiety: Chronic stress and anxiety disorders can lead to overstrain of the nervous system and impede the falling asleep and maintenance of sleep.
  • Depression: Depression is often accompanied by sleep disturbances, such as insomnia or hypersonia (excessive drowsiness).
  • Medical conditions: Some medical conditions, such as restless legs syndrome (SBN), apnea in a dream, chronic pain and thyroid disease, can cause sleep disturbances.
  • Medication: Certain drugs, such as stimulants, antidepressants and corticosteroids, can affect sleep.
  • Improper nutrition and lifestyle: The use of alcohol, caffeine and nicotine before bedtime, an irregular sleep schedule, lack of physical activity and unhealthy nutrition can negatively affect the quality of sleep.
  • Poor sleep hygiene: Failure to comply with the rules of sleep hygiene, such as maintaining a cool, dark and quiet environment in the bedroom, a regular sleep schedule and refusal to use electronic devices before bedtime, and a dream can worsen.
  • Age: With age, the structure of sleep changes, the duration of deep sleep decreases and the frequency of night awakening increases.

Section 2: Review of Dietary Dams: Action Mechanisms and Scientific Data

Bades to normalize sleep have gained significant popularity as an alternative or an addition to traditional methods of treating insomnia. However, it is important to understand that the effectiveness and safety of these additives can vary, and before use it is necessary to consult a doctor.

• Melatonin: Melatonin is a hormone produced by an epiphyse that regulates the sleeping cycle. It stands out in the dark and promotes falling asleep. Melatonin additives are often used to treat insomnia, especially when changing time zones or replacing work.

  • The mechanism of action: Melatonin is associated with melatonin receptors (MT1 and MT2) in the circuits, which contributes to sleep and regulates circus rhythms.
  • Scientific data: Numerous studies have shown that melatonin can reduce the time of falling asleep, improve sleep quality and increase its duration. However, its effectiveness can vary depending on the individual characteristics and causes of insomnia.
  • Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime and gradually increase it if necessary.
  • Side effects: Melatonin is usually well tolerated, but in some cases it can cause side effects, such as headache, dizziness, nausea and drowsiness during the day.

• Magnesium: Magnesium is an important mineral involved in many physiological processes, including sleep regulation. Magnesium deficiency can lead to insomnia and other sleep disturbances.

  • The mechanism of action: Magnesium promotes muscle relaxation, reduces stress levels and regulates the production of melatonin. It also participates in the work of the GABA (gamma-aminomatic acid), neurotransmitter, which has a calming effect on the brain.
  • Scientific data: Some studies have shown that magnesium supplements can improve the quality of sleep, reduce falling asleep and increase the duration of sleep, especially in people with magnesium deficiency.
  • Dosage: The recommended dose of magnesium to improve sleep is usually 200-400 mg before bedtime.
  • Side effects: High doses of magnesium can cause diarrhea and other problems with the gastrointestinal tract. It is recommended to choose the forms of magnesium, which are well absorbed, such as magnesium glycine or magnesium tronate.

• Valerian: Valerian is a herbaceous plant that is traditionally used to treat insomnia and anxiety.

  • The mechanism of action: Valerian contains compounds that affect the GABA, neurotransmitter, which has a calming effect on the brain. It can also reduce anxiety and promote relaxation.
  • Scientific data: Some studies have shown that valerian can improve sleep quality and reduce the time of falling asleep, although the research results are often contradictory.
  • Dosage: It is usually recommended to take 300-600 mg of valerian extract 30-60 minutes before bedtime.
  • Side effects: Valerian is usually well tolerated, but in some cases it can cause side effects, such as headache, dizziness and stomach disorder.

• Chamomile: Chamomile is a herbaceous plant that is known for its soothing and relaxing properties.

  • The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to the receptors of benzodiazepines in the brain, having a calming effect.
  • Scientific data: Some studies have shown that chamomile can improve sleep quality and reduce anxiety, especially when consuming in the form of tea before bedtime.
  • Dosage: It is recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. Chamomile extract is also available in the form of additives.
  • Side effects: Chamomile is usually well tolerated, but in rare cases it can cause allergic reactions, especially in people with allergies to ambrosia.

• L-theanine: L-theanine is an amino acid that is contained in tea. She is known for her soothing and relaxing properties, without causing drowsiness.

  • The mechanism of action: L-theanine helps to increase the level of GABA, dopamine and serotonin in the brain, which leads to a decrease in anxiety and improving mood.
  • Scientific data: Studies have shown that L-theanine can improve sleep quality, reduce anxiety and improve cognitive functions.
  • Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
  • Side effects: L-theanine is usually well tolerated and does not cause serious side effects.

• 5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of sleep, mood and appetite.

  • The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can help improve sleep and mood. Serotonin, in turn, is the predecessor of Melatonin.
  • Scientific data: Some studies have shown that 5-HTP can improve the quality of sleep, reduce falling asleep and reduce the symptoms of depression.
  • Dosage: It is usually recommended to start with a low dose (50 mg) before bedtime and gradually increase it if necessary.
  • Side effects: 5-HTP can cause side effects, such as nausea, diarrhea, dizziness and headache. It is not recommended to take 5-HTP along with antidepressants without consulting a doctor.

• Glycine: Glycine is an amino acid that plays an important role in the regulation of the nervous system and sleep.

  • The mechanism of action: Glycine acts as an inhibitor neurotransmitter in the brain, contributing to relaxation and sleep. It can also reduce body temperature, which contributes to falling asleep.
  • Scientific data: Studies have shown that glycine can improve sleep quality, reduce falling asleep and increase the duration of deep sleep.
  • Dosage: It is usually recommended to take 3 grams of glycine 30-60 minutes before bedtime.
  • Side effects: Glycine is usually well tolerated and does not cause serious side effects.

• Gamk (gamma-aminobral acid): GABA is the main inhibitor neurotransmitter in the brain, which contributes to relaxation and sleep.

  • The mechanism of action: The GABA is associated with the receptors of the GABA in the brain, reducing the excitability of neurons and contributing to sleep.
  • Scientific data: Although some studies have shown that GABA additives can improve sleep quality, its effectiveness is limited because the GABA does not penetrate well through the hematoencephalic barrier.
  • Dosage: It is usually recommended to take 100-200 mg of GABA 30-60 minutes before bedtime.
  • Side effects: The GABA is usually well tolerated, but in some cases it can cause side effects, such as drowsiness, tingling and shortness of breath.

Section 3: Individual approach and recommendations

The choice of dietary supplements for normalizing sleep should be individual and is based on the causes of insomnia, personal preferences and the doctor’s recommendations.

• Determining the cause of insomnia: Before starting to take any additives, it is important to determine the cause of insomnia. If insomnia is caused by stress and anxiety, L-theanine, chamomile or valerian can help. If the cause is a violation of circadian rhythms, melatonin can be useful. If the cause is a deficiency of magnesium, it is recommended to take magnesium additives.

• Consultation with a doctor: Before using any dietary supplements for sleeping, you need to consult a doctor, especially if you have any medical conditions, you take medicines or are pregnant or breastfeeding. The doctor can help determine the cause of insomnia and choose the most suitable and safe additives.

• Start with a low dose: When taking new additives, it is recommended to start with a low dose and gradually increase it if necessary. This will help minimize the risk of side effects.

• Compliance with sleep hygiene: Reception of dietary supplements for sleep should not replace compliance with sleep hygiene rules. It is important to maintain a regular sleep schedule, create a comfortable environment in the bedroom, avoid drinking alcohol, caffeine and nicotine before bedtime and regularly engage in physical exercises.

• Efficiency monitoring: It is important to track the effectiveness of the additives taken and report any side effects to your doctor. If additives do not help improve sleep or cause undesirable side effects, you need to stop taking them and consult a doctor for further examination and treatment.

• Long -term use: Long -term use of dietary supplements for sleeping without consulting a doctor is not recommended. Long -term use can lead to dependence and a decrease in the effectiveness of additives. It is important to look for alternative methods of treating insomnia, such as cognitive-behavioral therapy for insomnia (KPT), which is an effective and safe method of treating insomnia.

Section 4: Alternative approaches to sleep normalization

In addition to dietary supplements, there are many other approaches to normalization of sleep that can be effective.

• Cognitive-behavioral therapy for insomnia (KPT): KPT B is a form of psychotherapy, which is aimed at changing thoughts and behavior that contribute to insomnia. KPT B includes methods such as stimulus control, sleep restriction, cognitive restructuring and relaxation techniques. KPT B is considered a gold standard for the treatment of chronic insomnia.

• Relaxation techniques: Relaxation techniques, such as meditation, yoga, tai-chi and progressive muscle relaxation, can help reduce stress and anxiety and improve sleep.

• Acupuncture: Acupuncture is a traditional Chinese medical practice, which includes the introduction of thin needles into certain points on the body to stimulate energy channels and restore balance. Some studies have shown that acupuncture can be effective for treating insomnia.

• Massage: Massage can help relax muscles, reduce stress and improve sleep.

• Aromatherapy: Aromatherapy uses essential oils to improve mood and sleep. Some essential oils, such as lavender, chamomile and sandalwood, are known for their soothing and relaxing properties.

Section 5: quality dietary supplement and manufacturer’s choice

The quality of dietary supplements can vary significantly depending on the manufacturer. It is important to choose dietary supplements from reliable manufacturers who test their products for cleanliness, efficiency and safety.

• Friendly testing: Look for dietary supplements that have passed third -party testing conducted by independent organizations such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. These organizations are testing dietary supplements for cleanliness, efficiency and safety and confirm that the product contains the declared ingredients in the indicated quantities.

• GMP Certification (Good Manufacturing Practices): Make sure that the manufacturer has GMP certification, which confirms that the products are produced in accordance with strict quality standards.

• Consumer reviews: Read consumer reviews about the product and manufacturer to learn about its reputation and effectiveness.

• Transparency: Choose manufacturers who transparently report their ingredients, production processes and test results.

Section 6: The consequences of a lack of sleep and the importance of its normalization

The lack of sleep may have serious consequences for physical and mental health. It is important to understand the importance of normalizing sleep and take measures to improve its quality.

• Physical consequences: The lack of sleep can lead to a decrease in immunity, an increase in the risk of developing chronic diseases, such as cardiovascular diseases, diabetes and obesity, worsening metabolism and hormonal balance.

• Mental consequences: The lack of sleep can lead to a deterioration in cognitive functions, a decrease in concentration of attention, a deterioration in memory, increased irritability, anxiety and depression.

• Safety: The lack of sleep can increase the risk of accidents, especially when driving a car or working with hazardous equipment.

Normalization of sleep is important for maintaining health and well -being. Taking measures to improve sleep quality, you can improve physical and mental health, increase productivity and improve the quality of life.

Section 7: Prospects and future research in the field of dietary supplements for sleeping

Studies in the field of dietary supplements for sleep continue, and new and more effective additives may appear in the future.

• New ingredients: New ingredients that can improve sleep, such as lactopeptides, crocin and other plant extracts, are investigated.

• Individualized approach: Approaches are developed to an individualized selection of dietary supplements for sleeping based on genetic characteristics and other factors.

• Improved delivery: New methods of dietary supplements are developed, such as liposomes and nanoparticles that can improve their assimilation and efficiency.

Future research will probably be aimed at identifying more effective and safe dietary supplements for sleeping, as well as the development of individualized approaches to insomnia treatment. It is important to monitor the news and updates in this area and consult a doctor to receive relevant information and recommendations.