Dietary supplement to improve sleep and fight stress - БАДы для здоровья и спорта | Качественные добавки

Dietary supplement to improve sleep and struggle with stress: complete leadership

Section 1: Understanding the problem: the connection of stress, sleep and health

1.1 The relationship of stress and sleep: a cycle of negative influence

Chronic stress and sleep disturbances form a vicious circle, mutually aggravating each other. Stress, activating the sympathetic nervous system (the reaction of “Beat or Run”), leads to the release of cortisol and adrenaline. These hormones increase heart rate, blood pressure and wakefulness, making it difficult to fall asleep and maintain a deep, restoring sleep.

The lack of sleep, in turn, reduces stress resistance. A short -spurred body copes worse with everyday challenges, which increases the level of irritability, anxiety and depression. The cognitive function decreases, memory and concentration deteriorate, which also contributes to stress and feeling of overload.

1.2 consequences of chronic stress and lack of sleep for health

Long -term stress and sleep deficiency have a destructive effect on health, increasing the risk of developing many diseases:

Cardiovascular diseases: Increased blood pressure, high cholesterol and inflammation caused by stress and lack of sleep contribute to the development of atherosclerosis, heart attack and stroke.
Immune system disorders: Stress suppresses immunity, making the body more susceptible to infections. The lack of sleep also weakens the immune function, reducing the amount and activity of immune cells.
Metabolic disorders: Stress and lack of sleep affect the regulation of blood sugar levels, increasing the risk of type 2 diabetes. They also contribute to weight gain and abdominal obesity, which additionally increases the risk of metabolic disorders.
Mental disorders: Chronic stress and sleep disturbances are key risk factors for the development of depression, anxiety disorders, panic attacks and other mental diseases.
Digestive problems: Stress can cause irritable intestines (SRK), ulcers and other digestive disorders. The lack of sleep can also affect the intestinal function and the composition of microbiota.
Reducing cognitive functions: Ned -sleep and stress worsen memory, concentration, decision -making and other cognitive functions, which negatively affects performance, study and everyday life.
Accelerated aging: Chronic stress and lack of sleep are associated with accelerated aging of cells and tissues, which manifests itself in the form of early wrinkles, deterioration of the condition of the skin, hair and nails.

1.3 Factors affecting sleep and stress level

Many factors can affect the quality of sleep and the level of stress, including:

Diet: Improper nutrition, the use of a large number of processed foods, sugar and caffeine, as well as a lack of nutrients can worsen sleep and increase stress levels.
Physical activity: The lack of physical activity or, conversely, excessive loads before bedtime can disrupt sleep.
Life: Smoking, drinking alcohol and drugs negatively affect sleep and increase stress.
Environment: Noise, light and temperature in the bedroom can break sleep.
Electronic devices: The use of electronic devices before bedtime, especially smartphones and tablets, can suppress the production of melatonin and make it difficult to fall asleep.
Social factors: Relationships, financial difficulties and other social factors can cause stress and violate sleep.
Medical conditions: Some medical conditions, such as apnea in a dream, restless legs syndrome, chronic pain and hormonal disorders, can affect sleep and stress.
Medicines: Some drugs can cause insomnia or increase stress.

Section 2: Bad to improve sleep: action mechanisms and effectiveness

2.1 Melatonin: sleep hormone

The mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It regulates circus rhythms (internal hours of the body), responsible for the cycle of sleep and wakefulness. Melatonin promotes falling asleep, improves sleep quality and increases its duration.
Efficiency: Melatonin is effective for the treatment of insomnia caused by a violation of circadian rhythms, for example, when changing time zones (jetlag) or when working in a night shift. It can also be useful for improving sleep in elderly people who decrease the natural production of melatonin.
Dosage: The recommended dosage of melatonin is from 0.5 to 5 mg for 30-60 minutes before bedtime. You should start with a minimum dose and gradually increase it if necessary.
Side effects: Melatonin is usually well tolerated, but in rare cases it can cause headache, dizziness, drowsiness and nausea.
Cautions: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. It can also interact with some drugs, so before its use it is necessary to consult a doctor.

2.2 Magnesium: Mineral of Relaxation

The mechanism of action: Magnesium plays an important role in the regulation of the nervous system and muscle function. It contributes to muscle relaxation, reduces nervous tension and anxiety, which can improve sleep. Magnesium also participates in the production of melatonin.
Efficiency: Magnesium can be useful for improving sleep in people with a deficiency of magnesium, as well as in those who suffer from muscle seizures, restless legs and anxiety syndrome.
Forms of magnesium: There are various forms of magnesium, such as magnesium citrate, magnesium glycine, magnesium oxide and magnesium sulfate. Magnesium citrate and glycinate are considered the most well absorbed forms. Magnesium oxide has low bioavailability and is more often used as a laxative.
Dosage: The recommended magnesium dosage is from 200 to 400 mg per day.
Side effects: With high doses, magnesium can cause diarrhea.
Cautions: Magnesium can interact with some drugs, so before its use it is necessary to consult a doctor, especially if you have kidney diseases.

2.3 Valerian: Plant for calm

The mechanism of action: Valerian is a herbaceous plant whose roots contain substances that have a calming and sleeping pill. Valerian affects the gamma-aminomatic acid (GABA), a neurotransmitter that reduces the activity of the nervous system and promotes relaxation.
Efficiency: Valerian is effective for the treatment of mild and moderate insomnia, as well as to reduce anxiety and nervous tension.
Forms of valerian: Valerian is available in various forms, including capsules, tablets, tinctures and tea.
Dosage: The recommended dosage of valerian is from 300 to 600 mg of Valerian root extract 30-60 minutes before bedtime.
Side effects: Valerian is usually well tolerated, but in rare cases it can cause headache, dizziness and stomach disorder.
Cautions: Valerian is not recommended for pregnant and nursing women, as well as people taking sedatives.

2.4 chamomile: herbal relaxant

The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to the receptors in the brain and helps to relax and reduce anxiety. Chamomile also has anti -inflammatory properties.
Efficiency: Chamomile can be useful for improving sleep, especially with mild insomnia and nervous tension. She can also help relieve stress and improve the mood.
Chamomile forms: Chamomile is available in various forms, including tea, capsules, tablets and essential oil.
Dosage: It is recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. The dosage of chamomile extract in capsules and tablets varies depending on the concentration.
Side effects: Chamomile is usually well tolerated, but some people can cause allergic reactions.
Cautions: Chamomile is not recommended for people with allergies to plants of the Astrov family (for example, ambrosia, chrysanthemums).

2.5 L-dean: amino acid for calm and concentration

The mechanism of action: L -theanine is an amino acid contained in tea. It contributes to relaxation without causing drowsiness, and improves concentration and cognitive functions. L-theanine increases the level of GABA, dopamine and serotonin in the brain.
Efficiency: L-theanine can be useful for reducing anxiety and stress, improving sleep and increasing concentration. It can also help reduce the side effects of caffeine, such as nervousness and anxiety.
Dosage: The recommended dosage of the L-theanine is from 100 to 200 mg per day.
Side effects: L-theanine is usually well tolerated, but in rare cases it can cause headache and nausea.
Cautions: L-theanine can interact with some drugs, so before its use it is necessary to consult a doctor.

2.6 glycine: amino acid to improve sleep quality

The mechanism of action: Glycine is an amino acid that is a neurotransmitter in the brain. It participates in the regulation of the nervous system and promotes relaxation. Glycine also improves sleep quality and reduces falling asleep.
Efficiency: Glycine can be useful for improving sleep in people suffering from insomnia and sleep disturbances. It can also help improve cognitive functions and mood.
Dosage: The recommended dosage of glycine is from 1 to 3 grams in 30-60 minutes before bedtime.
Side effects: Glycine is usually well tolerated, but in rare cases it can cause nausea and disorder of the stomach.
Cautions: Glycine can interact with some drugs, so before its use it is necessary to consult a doctor.

2.7 5-HTP (5-hydroxyrypthophanes): predecessor of serotonin and melatonin

The mechanism of action: 5 -HTP is an amino acid that is the predecessor of serotonin and melatonin. Serotonin plays an important role in the regulation of mood, sleep and appetite. Melatonin regulates circus rhythms and promotes falling asleep.
Efficiency: 5-HTP can be useful for the treatment of depression, anxiety and insomnia. He can also help reduce appetite and help lose weight.
Dosage: The recommended dosage of 5-HTP is from 50 to 100 mg per day. You should start with a minimum dose and gradually increase it if necessary.
Side effects: 5-HTP can cause nausea, stomach disorder and headache.
Cautions: 5-HTP is not recommended for people taking antidepressants, as this can lead to serotonin syndrome. Before using 5-HTP, you need to consult a doctor.

2.8 Combined drugs: Synergy of action

There are also combined drugs containing several ingredients such as melatonin, magnesium, valerian and other plant extracts. These drugs can have a more complex effect on sleep and stress, due to synergy of the action of various components. When choosing a combined drug, it is important to pay attention to the composition and dosage of each ingredient, as well as consult a doctor.

Section 3: Dietary supplements for stress: adaptogens and other beneficial substances

3.1 Adaptogens: plants that increase stress resistance

Adaptogens are plant substances that help the body adapt to stress and increase its resistance to various adverse factors, such as physical activity, mental stress and environmental toxins. Adaptogens normalize the functioning of the nervous system, improve energy metabolism and support the immune function.

Rhodiola pink (Rhodiola rosea): Rhodiola pink increases stress resistance, improves cognitive functions, reduces fatigue and depression. It can also increase physical endurance and performance.
- The mechanism of action: Rhodiola pink affects the level of cortisol and other stress hormones, as well as neurotransmitters, such as serotonin and dopamine.
- Dosage: The recommended dosage of Rodiola Pink is from 200 to 600 mg per day.
Ashwaganda (withania somnifera): Ashvaganda reduces anxiety, improves sleep, increases immunity and reduces the level of cortisol. It can also improve cognitive functions and physical endurance.
- The mechanism of action: Ashvaganda affects GABA, cortisol and other stress hormones.
- Dosage: The recommended dosage of Ashvaganda is from 300 to 500 mg per day.
Eleutherococcus (Eleutherococcus Senticosus): Eleutherococcus increases stress resistance, improves cognitive functions, reduces fatigue and increases immunity. It can also increase physical endurance and performance.
- The mechanism of action: Eleutherococcus affects the level of cortisol and other stress hormones.
- Dosage: The recommended dosage of Eleutherococcus is from 100 to 300 mg per day.
Ginseng (Panax Ginseng): Ginseng increases stress resistance, improves cognitive functions, reduces fatigue and increases immunity. It can also improve physical endurance and performance.
- The mechanism of action: Ginseng affects the level of cortisol and other stress hormones, as well as neurotransmitters, such as dopamine and serotonin.
- Dosage: The recommended dosage of ginseng is from 200 to 400 mg per day.

3.2 B vitamins B: Support for the nervous system

B vitamins play an important role in the functioning of the nervous system. They participate in the development of neurotransmitters that regulate the mood, sleep and the level of stress. B vitamins deficiency can lead to anxiety, depression and insomnia.

Vitamin B1 (TIAMIN): Supports the normal functioning of the nervous system and energy exchange.
Vitamin B2 (Riboflavin): Participates in energy metabolism and protects cells from oxidative stress.
Vitamin B3 (Niacin): Participates in the development of neurotransmitters and supports the normal functioning of the nervous system.
Vitamin B5 (pantotenic acid): Participates in the production of stress hormones and supports the normal functioning of the nervous system.
Vitamin B6 (Pyridoxin): Participates in the development of neurotransmitters, such as serotonin and dopamine, and supports the normal functioning of the nervous system.
Vitamin B9 (folic acid): Participates in the development of neurotransmitters and supports the normal functioning of the nervous system.
Vitamin B12 (cobalamin): Participates in the development of neurotransmitters and supports the normal functioning of the nervous system.

3.3 omega-3 fatty acids: brain health and decrease in inflammation

Omega-3 fatty acids, especially eicopascentaenoic acid (EPC) and preshase acidic acid (DGC), play an important role in the health of the brain and nervous system. They have anti -inflammatory properties and can help reduce anxiety, depression and stress.

The mechanism of action: Omega-3 fatty acids affect the structure and function of cell membranes of the brain, as well as the production of neurotransmitters.
Dosage: The recommended dosage of omega-3 fatty acids is from 1 to 3 grams per day.
Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines), linseed oil, chia seeds and walnuts.

3.4 probiotics: intestinal health and brain effect

Recently, the connection between the health of the intestines and the brain has been given more and more attention. The intestinal microbiota plays an important role in the regulation of mood, sleep and stress. Probiotics are living microorganisms, which, when used in sufficient quantities, have a favorable effect on the health of the intestine.

The mechanism of action: Probiotics affect the composition and function of the intestinal microbiota, which can affect the brain through the axis “intestines-mozg”.
Probiotics strains: Some probiotics, such as Lactobacillus and Bifidobacterium, showed their effectiveness in reducing anxiety, depression and stress.
Dosage: The dosage of probiotics varies depending on the strain and the product. It is important to choose probiotics containing a sufficient amount of living microorganisms (measured in a co -forming units).

3.5 L Lisin and L-Arginine: combination to reduce anxiety

The combination of amino acids L-lysine and L-arginine can help reduce the anxiety and level of cortisol.

The mechanism of action: L-Lisin and L-Arginine affect the level of GABA and other neurotransmitters.
Dosage: The recommended dosage of L-lysine and L-arginine is from 1 to 3 grams per day.

Section 4: Important factors when choosing and using dietary supplements

4.1 Consultation with a doctor: Mandatory step

Before taking any dietary supplement to improve sleep and fight stress, you need to consult a doctor. The doctor will be able to evaluate your health status, identify possible contraindications and choose the most suitable and safe drugs taking into account your individual needs. Consultation with a doctor is especially important, if you are pregnant, breastfeeding, take any medicine or have any diseases.

4.2 Quality and safety of dietary supplements: how to choose a reliable manufacturer

Bades do not go through the same strict quality and safety test as drugs. Therefore, when choosing dietary supplements, it is important to pay attention to the reputation of the manufacturer, the availability of quality certificates (for example, GMP – Good Manuapacturing Practice) and consumer reviews.

Look for quality certificates: GMP certificates confirm that the manufacturer complies with quality and safety standards in the production of dietary supplements.
Check the composition: Carefully study the composition of the dietary supplement and make sure that it contains the declared ingredients in these dosages.
Avoid suspiciously cheap products: Low price may indicate low quality of ingredients or violation of production technology.
Pay attention to the reviews: Read the reviews of other consumers about the product and manufacturer.

4.3 Dosage and duration of admission: compliance with recommendations

Strictly observe the recommended dosage and duration of the intake of dietary supplements indicated on the packaging or recommended by the doctor. Exceeding the dosage can lead to undesirable side effects. The long -term reception of some dietary supplements can be inappropriate or even harmful.

4.4 possible side effects and interactions: be attentive to your condition

Some dietary supplements can cause side effects, such as headache, dizziness, nausea, stomach disorder and allergic reactions. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

Bades can interact with some drugs, enhancing or weakening their effect. Therefore, it is important to inform the doctor about all your dietary supplements and medicines.

4.5 Do not replace treatment with dietary supplements: integrated approach

Bades are not a replacement for the full treatment of diseases caused by stress and sleep disorders. They can be used as an addition to the main treatment that the doctor prescribes. To achieve the best results, it is necessary to adhere to an integrated approach, including proper nutrition, regular physical activity, sufficient sleep, stress and other recovery methods.

Section 5: Alternative methods of improving sleep and reducing stress

In addition to taking dietary supplements, there are other effective methods of improving sleep and reducing stress:

5.1 Sleep hygiene: creating favorable conditions for relaxation

Sleep hygiene is a set of rules and recommendations aimed at creating favorable conditions for sleeping.

Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
Comfortable bedroom: Provide silence, darkness and coolness in the bedroom.
Convenient mattress and pillow: Select a mattress and a pillow that provide comfortable body support.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
Do not eat heavy food before bedtime: Heavy food can cause discomfort and make it difficult to fall asleep.
Regular physical activity: Do physical exercises regularly, but avoid intense training before bedtime.
Avoid using electronic devices before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin.
Create a relaxing ritual before bedtime: Take a warm bath, read the book or listen to calm music.

5.2 Relaxation methods: relief relief and reassurance of the mind

Relaxation methods help relieve tension, calm the mind and prepare the body for sleep.

Meditation: Meditation helps to focus on the present moment and be distracted from anxious thoughts.
Respiratory exercises: Deep and slow breathing contributes to relaxation and reduction of stress.
Progressive muscle relaxation: This method includes consistent tension and relaxation of various muscle groups.
Yoga: Yoga combines physical exercises, breathing techniques and meditation, contributing to relaxation and improving sleep.
Autogenic training: This method includes self -hypnosis and the use of certain phrases for relaxation and calm.

5.3 Cognitive-behavioral therapy (KPT) for insomnia: a change in negative thoughts and behavior

KPT for insomnia is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep. KPT includes various techniques, such as stimulus control, sleep restriction and cognitive restructuring.

5.4 Proper nutrition: the influence of a diet on sleep and stress

Proper nutrition plays an important role in maintaining the health of the nervous system and improving sleep.

Balanced diet: Use a variety of products rich in vitamins, minerals and antioxidants.
Limit sugar and processed products: Sugar and processed products can worsen sleep and increase stress.
Increase the consumption of products rich in magnesium and tripophane: Magnesium and tryptophan contribute to relaxation and improving sleep.
Drink enough water: Dehydration can lead to headache, fatigue and sleep disturbances.

5.5 Physical activity: regular exercises to improve sleep and reduce stress

Regular physical activity helps to improve sleep and reduce stress. However, it is important to avoid intense training before bedtime.

Choose a type of activity that you like: It can be walking, running, swimming, dancing or yoga.
Do physical exercises regularly: Try to do at least 30 minutes a day, most days of the week.
Avoid intense training before bedtime: Intensive training can increase the level of adrenaline and make it difficult to fall asleep.

In conclusion, dietary supplements can be a useful addition to an integrated approach to improving sleep and stress with stress. However, it is important to remember the need to consult a doctor, the choice of quality products and compliance with the recommended dosages. The combination of dietary supplements with proper nutrition, regular physical activity, methods of relaxation and sleep hygiene will allow you to achieve the best results and improve the quality of your life.