Dad for sleep: how to improve the quality of rest?

Dad for sleep: how to improve the quality of rest?

Section 1: understanding of sleep problems

1. The prevalence of sleep disturbances: Insomnia, or insomnia, affects a significant part of the world’s population. Statistics show that up to 30-50% of adults experience short-term sleep problems, and chronic insomnia, characterized by difficulties of falling asleep, maintaining sleep or early awakening, occurs in 10-15%. Other sleep disorders, such as obstructive sleep apnea syndrome (Soas), restless legs syndrome (SBN) and narcolepsy, also contribute to the deterioration of the quality of life and the general state of health.

2. Factors affecting sleep: Many factors can affect sleep. Psychological stressors, such as anxiety, depression and post -traumatic stress disorder (PTSD), often lead to sleep disturbances. Physiological factors, such as chronic pain, hormonal changes (for example, during menopause) and neurological diseases can also prevent normal sleep. The lifestyle, including the irregular schedule of sleep, the use of caffeine and alcohol before bedtime, as well as the use of electronic devices in bed, also contribute to sleep problems. In addition, external factors, such as noise, light and ambient temperature, can negatively affect the quality of sleep.

3. The consequences of insufficient sleep: The chronic lack of sleep has serious health consequences. It is associated with an increased risk of developing cardiovascular diseases, such as hypertension, stroke and heart failure. Inadequate sleep also weakens the immune system, making a person more susceptible to infections. Sleep disturbances worsen cognitive functions, including concentration of attention, memory and decision -making. In addition, lack of sleep increases the risk of accidents associated with car driving and working with hazardous equipment. Finally, chronic insomnia is associated with an increased risk of developing mental disorders, such as depression and anxiety disorders.

4. Diagnosis of sleep disorders: To determine the cause of sleep disorders, it is important to consult a doctor. The doctor will collect an anamnesis, including questions about the nature of sleep, the regime of the day, the drugs taken and related diseases. Polysonography can be prescribed, or a study of sleep, which is carried out in a specialized laboratory. Polysonography allows you to evaluate various parameters of sleep, such as brain activity, eye movements, muscle tone and breathing. Based on the results of polysography, the doctor may make a diagnosis and prescribe the appropriate treatment. In some cases, additional examinations may be required, such as electroencephalography (EEG) or cardiogram (ECG).

Section 2: Dad for sleeping: action mechanisms and types

1. Melatonin: Melatonin is a hormone that is naturally produced by the pineal gland in the brain and regulates the cycle of sleep and wakefulness. The production of melatonin increases in the dark and decreases in bright light. Reception of additives with melatonin can help with insomnia associated with a violation of circadian rhythms, for example, with changing time zones (jetlaga) or during operation in shifts. Melatonin can also be useful for people with a delay in the phase of sleep, when they experience difficulties with falling asleep and awakening at the desired time. The dosage of melatonin is usually from 0.5 to 5 mg, taken 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary. Side effects of melatonin are usually insignificant and can include headache, drowsiness and dizziness.

2. Magnesium: Magnesium is an important mineral that is involved in many physiological processes, including sleep regulation. Magnesium helps to relax the muscles and the nervous system, which can contribute to falling asleep. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps. Addresses with magnesium can be useful for people with magnesium deficiency or for those who experience stress and stress. Various forms of magnesium, such as magnesium glycine, magnesium citrate and magnesium oxide, have various bioavailability. Magnesium glycinate and magnesium citrate are usually better absorbed than magnesium oxide. The dosage of magnesium is usually from 200 to 400 mg, taken before bedtime. Side effects of magnesium can include diarrhea and stomach disorder.

3. Valerian: Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety. Valerian contains compounds that can contact the receptors of the gamma-aminomatic acid (GABA) in the brain. GABA is a neurotransmitter that has a calming and relaxing effect. Valerian can help reduce the time of falling asleep and improve the quality of sleep. The dosage of valerian is usually from 400 to 900 mg, taken 30-60 minutes before bedtime. Valerian can cause side effects, such as drowsiness, headache and stomach disorder. It is not recommended to take valerian with alcohol or other sedatives.

4. Chamomile: Chamomile is another medicinal plant that has soothing and relaxing properties. Chamomile contains an apigenin, an antioxidant that can be associated with benzodiazepine receptors in the brain. Benzodiazepines are a class of drugs that are used to treat anxiety and insomnia. Chamomile can help reduce anxiety and improve sleep quality. Romashkaya tea is a popular drink before bedtime. Addresses with chamomile are also available in the form of capsules and extracts. Dosage of chamomile can vary depending on the shape of the product. Side chamomile effects are usually insignificant and may include allergic reactions in people with allergies to ambrosia.

5. L-theanine: L -theanine is an amino acid that is contained in tea, especially in green tea. L-theanine has a calming and relaxing effect, without causing drowsiness. L-theanine can help reduce anxiety and improve attention concentration. L-theanine can also improve the quality of sleep, reducing the number of awakening at night. The dosage of L-theanine is usually from 100 to 200 mg, taken before bedtime. L-theanine is usually well tolerated, and side effects are rare.

6. 5-HTP (5-hydroxyryptophan): 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 and sleep. 5-HTP can help increase serotonin levels in the brain, which can improve the mood and quality of sleep. 5-HTP can be useful for people with depression, anxiety and insomnia. The dosage of 5-HTP is usually from 50 to 100 mg, taken before bedtime. 5-HTP can cause side effects, such as nausea, stomach disorder and headache. It is not recommended to take 5-HTP along with antidepressants, as this can increase the risk of serotonin syndrome.

7. Gama (gamma-aminomatic acid): GABA is a neurotransmitter that has a calming and relaxing effect. GABA helps to reduce nervous excitement and promotes falling asleep. Addresses with the GABA can be useful for people with anxiety, stress and insomnia. However, the effectiveness of the oral administration of the GABA to improve sleep remains the subject of discussions, since the GABA does not penetrate well through the hematoencephalic barrier. The dosage of the GABA is usually from 500 to 1000 mg, taken before bedtime. Side effects of the GABA can include drowsiness, dizziness and stomach disorder.

8. Herbs and plant combinations: Many other herbs and plant combinations are used to improve sleep. Among them is Melissa, Passiflora, St. John’s wort and Ashvaganda. Melissa has soothing properties and can help reduce anxiety and improve sleep quality. Passiflora also has soothing properties and can help reduce the time of falling asleep. St. John’s wort can help with depression and insomnia, but it can interact with other medicines. Ashvaganda is an adaptogen that can help reduce stress and improve sleep quality. It is important to remember that the effectiveness and safety of these herbs can vary, and before their use should consult a doctor.

Section 3: How to choose the right dietary supplement for sleep

1. Determining the cause of sleep disturbances: Before starting to take any dietary supplement for sleep, it is important to determine the cause of sleep disturbances. If insomnia is caused by stress and anxiety, additives such as magnesium, L-dean, valerian or chamomile can be useful. If insomnia is associated with violation of circadian rhythms, melatonin can help. If insomnia is associated with depression, 5-HTP (under the supervision of a doctor) can be useful. If the cause of insomnia is unclear, it is important to consult a doctor for diagnosis and treatment.

2. Consultation with a doctor: Before taking any dietary supplements for sleeping, you need to consult a doctor. The doctor can evaluate your health status, determine the cause of sleep disorders and recommend the most suitable additives. The doctor can also warn about possible interactions with other drugs that you take.

3. Choosing a quality product: It is important to choose high -quality dietary supplements from reliable manufacturers. Check the availability of quality certificates such as GMP (good manufactoring practice). Make sure that the product is tested by an independent laboratory for cleanliness and efficiency. Learn the reviews of other consumers about the product and manufacturer.

4. Reading labels and instructions: Before using dietary supplements, carefully read the label and instructions. Pay attention to the composition, dosage, method of application and contraindications. Do not exceed the recommended dosage.

5. Start with a low dose: Start with a low dose of dietary supplement and gradually increase it if necessary. This will allow you to evaluate your tolerance of the product and minimize the risk of side effects.

6. Monitoring effects and side effects: Carefully follow the effect of dietary supplements on your sleep and general health. If you experience any side effects, stop taking a dietary supplement and consult a doctor.

7. Do not expect instant results: Sleep dietary supplements usually do not work instantly. It may take several days or weeks to notice an improvement in the quality of sleep. Be patient and continue to take dietary supplement in accordance with the instructions.

8. A combination with other methods of improving sleep: Dietary dietary supplements are most effective in combination with other methods of improving sleep, such as observing sleep hygiene, regular physical exercises, healthy nutrition and stress management.

Section 4: Sleep hygiene: the basis of healthy sleep

1. Regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help establish a stable circadian rhythm and improve sleep quality.

2. Comfortable sleeping: Provide the quiet, dark and cool atmosphere for sleeping. Use dense curtains, bears or white noise generator to reduce external stimuli. Maintain a comfortable temperature in the bedroom (usually about 18-20 degrees Celsius).

3. Convenient mattress and pillow: Invest in a convenient mattress and pillow, which provide proper support for the spine and neck.

4. Limiting caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime. Caffeine is a stimulant and can prevent falling asleep. Alcohol can cause drowsiness, but it violates the structure of sleep and can lead to frequent awakening at night.

5. Avoid heavy food before bedtime: Avoid eating heavy foods before bedtime. It can cause discomfort and make it difficult to fall asleep.

6. Regular physical exercises: Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime. It is best to play sports in the morning.

7. Avoid using electronic devices before bedtime: Avoid using electronic devices such as phones, tablets and computers, before bedtime. The blue light emitted by these devices can suppress the production of melatonin and prevent falling asleep.

8. Relaxing rituals before bedtime: Develop relaxing rituals before bedtime, such as a warm bath, reading a book or meditation. This will help you relax and prepare for sleep.

9. Limiting daytime sleep: Limit daytime sleep up to 30 minutes and avoid it in the afternoon. Long daylight can break the night sleep.

10. Stress management: Learn to manage stress using techniques such as meditation, yoga or breathing exercises.

Section 5: Other methods of sleep improvement

1. Cognitive-behavioral therapy for insomnia (KPT): KPT B is a type of psychotherapy that is aimed at changing thoughts and behavior that contribute to insomnia. KPT B includes methods such as stimulus control, limiting time in bed, cognitive therapy and relaxation techniques. KPT B is an effective method of treating chronic insomnia.

2. State therapy: Light therapy is a treatment method that uses bright light to regulate circadian rhythms. Light therapy can be useful for people with a delay in the phase of sleep or for those who work in shifts.

3. Biological feedback (BOS): Bos is a method that allows people to learn how to control physiological processes, such as heart rhythm, breathing and muscle tension. Bos can be useful to reduce anxiety and improve sleep quality.

4. Acupuncture: Acupuncture is a traditional Chinese medical equipment that includes the introduction of thin needles into certain points on the body. Acupuncture can be useful for reducing pain, anxiety and improving sleep.

5. Aromatherapy: Aromatherapy is the use of essential oils to improve physical and mental health. Some essential oils, such as lavender, chamomile and sandalwood, have soothing properties and can help improve sleep.

Section 6: Precautions and possible side effects of dietary supplements for sleeping

1. Interaction with drugs: Dietary dietary supplements can interact with other medicines that you take. Before taking the dietary supplement, be sure to consult a doctor and inform him of all the medicines that you take.

2. Allergic reactions: Some people may have allergic reactions to sleep dietary supplements. If you have an allergy to any of the dieters in dietary supplements, avoid taking it.

3. Side effects: Sleep dietary supplements can cause side effects, such as drowsiness, headache, stomach disorder and dizziness. If you experience any side effects, stop taking a dietary supplement and consult a doctor.

4. Pregnancy and lactation: It is not recommended to take dietary supplements for sleep during pregnancy and lactation, since their safety is not established in these cases.

5. Driving car and working with hazardous equipment: Some dietary supplements can cause drowsiness. Do not drive a car and do not work with dangerous equipment after receiving dietary supplements.

6. Addiction: Although most dietary supplements for sleeping do not cause physical dependence, with prolonged use, psychological dependence may develop. Try not to use dietary supplements for sleeping for a long time and adhere to the recommended dosage.

7. Children: It is not recommended to give dietary supplements for children without consulting a doctor.

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

1. New compounds and action mechanisms: Studies continue to identify new compounds and mechanisms of action that can help improve sleep.

2. Individualized approach: Approaches are developed to individualize the choice of dietary supplements for sleep based on the genetic and physiological characteristics of a person.

3. Studying long -term safety and effectiveness: Studies are conducted to assess long -term safety and the effectiveness of dietary supplements for sleeping.

4. Combination of dietary supplements and other treatment methods: The effectiveness of a combination of dietary supplements with other treatment methods such as KPT B and light therapy are investigated.

5. Sleep monitoring technologies: New sleep monitoring technologies are developed that can help in assessing the effectiveness of dietary supplements and other treatment methods.

Section 8: Questions and answers (FAQ)

1. Are there any dietary supplements for sleep? Most dietary supplements for sleep are safe subject to the recommended dosage and the absence of contraindications. However, before starting a dietary supplement, it is necessary to consult a doctor.

2. How quickly do sleep dietary supplements work? Sleep dietary supplements usually do not work instantly. It may take several days or weeks to notice an improvement in the quality of sleep.

3. Can sleep dietary supplements cause addiction? Although most dietary supplements for sleeping do not cause physical dependence, with prolonged use, psychological dependence may develop.

4. Is it possible to take dietary supplements for sleep during pregnancy and lactation? It is not recommended to take dietary supplements for sleep during pregnancy and lactation without consulting a doctor.

5. What are the most effective dietary supplements? The effectiveness of dietary supplements for sleep can vary depending on the cause of sleep disturbances and individual characteristics of a person.

6. Where to buy quality dietary supplements for sleeping? High-quality dietary supplements can be bought in pharmacies, specialized stores and online stores. It is important to choose products from reliable manufacturers with quality certificates.

7. What to do if a dietary supplement for sleeping does not help? If a dietary supplement for sleeping does not help, you must consult a doctor for diagnosis and treatment.

8. Can I take several dietary supplements for sleeping at the same time? It is not recommended to take several dietary supplements for sleeping at the same time without consulting a doctor.

9. How long can you take dietary supplements for sleeping? Try not to use dietary supplements for sleeping for a long time. If you need to take dietary supplements for a long time, consult a doctor.

10. How to store dietary supplements for sleep? Keep sleep dietary supplements in accordance with the instructions, in a dry and cool place inaccessible to children.

Section 9: Important comments

The information presented in this article is intended only for information purposes and should not be considered as a medical consultation. Before taking any dietary supplements for sleeping, it is necessary to consult a doctor. Do not self -medicate.