Dad for sleeping: how to get rid of insomnia

Dad for sleeping: how to get rid of insomnia

Section 1: Understanding insomnia – causes, types and consequences

1. 1 Determination of insomnia and its varieties:

   Insomnia, or insomnia, is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or a sense of non -contesting after sleep, despite a sufficient amount of time spent in bed. It manifests itself in different forms, each of which has its own characteristics and requires an individual approach.

   • Acute (short -term) insomnia: This form occurs episodically and lasts from several days to several weeks. It is often associated with stressful events, a change in time zones (jetlag) or temporary changes in the daily mode. As a rule, passes by itself after eliminating the trigger.
   • Chronic insomnia: It is considered chronic if problems with sleep occur at least three nights per week for three months or more. Chronic insomnia can be caused by various factors, including chronic diseases, mental disorders, abuse of psychoactive substances or bad sleep habits.
   • Insomnia falling asleep: It is characterized by difficulties with falling asleep at the beginning of the night. A person can lie in bed for a long time, feeling anxiety and irritation because of the impossibility of falling asleep.
   • Insomnia of sleep maintenance: It is manifested by frequent awakening during the night and difficulties with repeated falling asleep. A person can wake up several times a night and wake up for a long time, feeling fatigue in the morning.
   • Early awakening: It is characterized by awakening early in the morning, long before the planned time, and the inability to fall asleep again. A person wakes up tired and low.
   • Primary insomnia: Not related to any other disease or condition. It is believed that it arises due to problems with the mechanisms of regulation of sleep and wakefulness in the brain.
   • Secondary insomnia: It is caused by other medical conditions, mental disorders, drugs or abuse of psychoactive substances. Treatment of the main cause often leads to improving sleep.

2. 2 The main causes of insomnia:

   Insomnia is a multifactorial disorder, which can be caused by a combination of various reasons. Understanding these reasons is the first step to the effective solution of the problem.

   • Stress and anxiety: Are one of the most common causes of insomnia. Anxiety about work, finance, relationships or health can lead to the overexcitation of the nervous system and make it difficult to fall asleep.
   • Mental disorders: Depression, anxiety disorders, bipolar disorder and post -traumatic stress disorder (PTSD) are often accompanied by insomnia. Sleep disturbance can be both a symptom of these disorders and a factor that exacerbates their course.
   • Chronic diseases: Pain, arthritis, heart failure, lung diseases, gastroesophageal reflux disease (GERB), Parkinson’s disease and other chronic diseases can cause discomfort and interfere with normal sleep.
   • Taking drugs: Some drugs, such as antidepressants, corticosteroids, beta-blockers, diuretics and stimulants, can cause insomnia as a side effect.
   • Abuse of psychoactive substances: Alcohol, caffeine, nicotine and other psychoactive substances can violate the cycle of sleep and wakefulness, leading to insomnia. Alcohol, although it can cause drowsiness at the beginning, often leads to awakening during the night.
   • Bad habits (sleep hygiene): The irregular sleep mode, the use of electronic devices before bedtime, the use of heavy foods before bedtime, uncomfortable bedroom and other bad sleep habits can contribute to the development of insomnia.
   • Circadian rhythm disorders: Replaceable work, traveling through several time zones (Jetlag) and the irregular regime of the day can violate the natural cycle of sleep and wakefulness of the body, leading to insomnia.
   • Restless legs syndrome (SBN): The condition characterized by unpleasant sensations in the legs that cause an irresistible desire to move them, especially at night. This can significantly violate the dream.
   • Apna of sleep: A disorder in which a person stops breathing for a short time during sleep. This leads to frequent awakening and fragmented sleep.
   • Age changes: With age, the structure of sleep changes, and people become more susceptible to insomnia. A decrease in the production of melatonin and changes in the hormonal background can also play a role.

3. 3 The consequences of lack of sleep and the importance of timely treatment:

   The lack of sleep caused by insomnia has serious consequences for health, prosperity and quality of life. Timely treatment of insomnia is crucial to prevent long -term negative effects.

   • Reducing cognitive functions: The lack of sleep worsens the concentration of attention, memory, the ability to teach and make decisions. This can lead to errors at work or in study.
   • Increasing the risk of accidents: The drowsiness and a decrease in concentration of attention increase the risk of accidents at work, driving and in everyday life.
   • Weakening of the immune system: The lack of sleep weakens the immune system, making a person more susceptible to infections and diseases.
   • Development of mental disorders: Chronic insomnia increases the risk of depression, anxiety disorders and other mental problems.
   • Increasing the risk of chronic diseases: The lack of sleep is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes, obesity and other chronic diseases.
   • Reducing the quality of life: Insomnia affects the mood, energy and general satisfaction with life. A person can feel tired, irritable and depressed.
   • Violation of interpersonal relations: The irritability and fatigue caused by insomnia can lead to conflicts in the family, at work and in other areas of life.
   • Reduced performance: The lack of sleep reduces performance at work and in study. A person experiences difficulties in fulfilling tasks and achieving goals.
   • Increased healthcare costs: Insomnia often requires a doctor, taking drugs and undergoing other medical procedures, which leads to an increase in health care costs.
   • Dependence on sleeping pills: Long -term use of sleeping pills can lead to dependence and development of tolerance, which makes them less effective over time.

Section 2: Dad for sleeping – a mechanism of action and an overview of the most popular

2. 1 General idea of ​​dietary supplements for sleep and their difference from drugs:

   Biologically active additives (dietary supplements) are products containing vitamins, minerals, herbs, amino acids and other substances that are believed to help improve sleep. It is important to understand that dietary supplements are not drugs and do not pass the same strict quality control and effectiveness as medicines.

   • The difference from drugs:

     • Regulation: Bades are regulated as food, and not as medicines. This means that manufacturers are not required to prove their effectiveness and safety before the market.
     • Standardization: The composition and concentration of active substances in dietary supplements can vary from party to party and from the manufacturer to the manufacturer. In drugs, the composition and dosage are strictly controlled.
     • Clinical research: Medicines undergo extensive clinical trials to evaluate their effectiveness and safety. Bades often do not have enough clinical data.
     • Prescriptions: Medicines are often released according to a doctor’s prescription, while dietary supplements can be purchased without a prescription.
     • Indications: Medicines have clear indications for use, while dietary supplements are often positioned as means to maintain health and improve overall well -being.

   • Advantages of sleep dietary supplements:

     • Natural composition: Many dietary supplements contain natural ingredients, such as herbs and amino acids, which can be attractive to people who prefer natural remedies.
     • Less side effects: Compared to some sleeping pills, dietary supplements often have less side effects.
     • Accessibility: Bad can be purchased without a prescription in pharmacies, healthy food stores and online.

   • Disadvantages of sleep dietary supplements:

     • Insufficient efficiency: The effectiveness of many dietary supplements for sleeping is not proved clinically. They can have a placebo effect or help only with mild insomnia.
     • The risk of drug interaction: Bades can interact with drugs, which can lead to undesirable side effects.
     • Unpredictable composition: The composition and concentration of active substances in dietary supplements can vary, which makes it difficult to predict their effect.
     • The possibility of allergic reactions: Some ingredients in dietary supplements can cause allergic reactions in sensitive people.

3. 2 Melatonin: Sleep hormone and its role in the regulation of circadian rhythm:

   Melatonin is a hormone produced by the pineal gland in the brain. He plays a key role in the regulation of the cycle of sleep and wakefulness (circadian rhythm). The production of melatonin increases in the dark and decreases when the light is exposed, which helps the body adapt to the daily cycle.

   • The mechanism of action: Melatonin is associated with receptors in the brain, contributing to drowsiness and a decrease in body temperature. It also affects other physiological processes, such as regulation of blood pressure and immune system.
   • Application as a dietary supplement: Melatonin is widely used as a dietary supplement for sleep, especially for insomnia associated with a violation of circadian rhythm, for example, in jetlag or replaceable work. It can also be useful for people with a delay in the phase of sleep when they experience difficulties with falling asleep at the usual time.
   • Dosage: The recommended dosage of melatonin is usually from 0.5 to 5 mg before bedtime. It is important to start with a low dose and gradually increase it if necessary.
   • Side effects: Melatonin is usually well tolerated, but some people may have side effects, such as headache, drowsiness, dizziness, nausea and irritability.
   • Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. You should consult a doctor before taking melatonin, especially if you take any medicine.
   • Output forms: Melatonin is available in various forms, including tablets, capsules, liquids and chewing sweets.

4. 3 Magnesium: A mineral that helps relax and improve sleep:

   Magnesium is an important mineral that plays a role in many physiological processes in the body, including regulation of the nervous system, muscle function and blood pressure. It can also help improve sleep.

   • The mechanism of action: Magnesium helps to regulate the level of gamma-aminomatic acid (GABA), a neurotransmitter that has a calming effect and promotes relaxation. It can also reduce the level of cortisol, stress hormone that can interfere with sleep. In addition, magnesium is involved in the regulation of melatonin, sleep hormone.
   • Application as a dietary supplement: Magnesium is used as a diet for sleeping for people with insomnia, anxiety and muscle tension. It can be especially useful for people with a deficiency of magnesium.
   • Forms of magnesium: Various forms of magnesium differ in degree of digestibility. The most digestible forms of magnesium include magnesium glycinate, magnesium citrate and magnesium tronate. Magnesium oxide is absorbed worse.
   • Dosage: The recommended dosage of magnesium to improve sleep is usually from 200 to 400 mg before bedtime. It is important to start with a low dose and gradually increase it if necessary.
   • Side effects: Magnesium is usually well tolerated, but some people may have side effects, such as diarrhea, nausea and cramps in the abdomen.
   • Contraindications: Magnesium is not recommended for people with renal failure. You should consult a doctor before taking magnesium, especially if you take any medicine.

5. 4 Valerian: A plant with a calming effect:

   Valerian is a medicinal plant that is traditionally used to treat insomnia, anxiety and nervous tension.

   • The mechanism of action: It is believed that Valerian has a calming effect, interacting with the receptors of the GABA in the brain. It can increase the level of GABA, which helps to relax and reduce anxiety.
   • Application as a dietary supplement: Valerian is used as a diet for sleeping for people with insomnia, anxiety and nervous tension. It can be especially useful for people who experience difficulties with falling asleep due to overexcitation of the nervous system.
   • Dosage: The recommended dosage of valerian is usually from 400 to 900 mg of valerian root extract before bedtime.
   • Side effects: Valerian is usually well tolerated, but some people may have side effects, such as headache, dizziness, stomach disorder and drowsiness.
   • Contraindications: Valerian is not recommended for pregnant and nursing women, as well as children under 3 years of age. You should consult a doctor before taking Valerian, especially if you take any medicine.
   • Output forms: Valerian is available in various forms, including tablets, capsules, liquids and tea.

6. 5 Chamomile: Herbal drink with relaxing properties:

   Chamomile is a medicinal plant that is widely used to make tea with relaxing and soothing properties.

   • The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to the receptors in the brain, contributing to relaxation and a decrease in anxiety. She can also have a mild sedative effect.
   • Application as a dietary supplement: Chamomile is used as a diet for sleeping for people with insomnia, anxiety and nervous tension. It can be especially useful for people who experience difficulties with falling asleep due to stress.
   • Dosage: The recommended dosage of chamomile is usually 1-2 cups of chamomile tea before bedtime. Chamomile extract is also available in the form of capsules and tablets.
   • Side effects: Chamomile is usually well tolerated, but some people may have allergic reactions, especially in those who have allergies to Ambrosia or other plants of the Astro family.
   • Contraindications: Chamomile is not recommended for people with allergies to plants of the Astrov family. You should consult a doctor before taking chamomile, especially if you take any medicine.

7. 6 L-tripthophanes and 5-HTP: amino acids, predecessors of serotonin and melatonin:

   L-tripthophanes and 5-hydroxyrypthophanes (5-HTP) are amino acids that are the predecessors of serotonin and melatonin, neurotransmitters playing an important role in the regulation of mood, sleep and appetite.

   • The mechanism of action: L-tripthophanes is converted into 5-HTP, which is then converted into serotonin. Serotonin, in turn, is transformed into melatonin. An increase in the level of serotonin and melatonin can help improve mood, relax and improve sleep.
   • Application as a dietary supplement: L-tripthophanes and 5-HTP are used as dietary supplements for sleeping for people with insomnia, depression and anxiety. They can be especially useful for people with a low level of serotonin.
   • Dosage: The recommended dosage of L-tripteophanes is usually from 500 to 2000 mg before bedtime. The recommended 5-HTP dosage is usually from 50 to 100 mg before bedtime.
   • Side effects: L-tripthophanes and 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, drowsiness and headache.
   • Contraindications: L-tripthophanes and 5-HTP are not recommended for pregnant and lactating women, as well as people taking antidepressants, such as selective serotonin (SIOOS) reversal inhibitors or monoaminoxidase inhibitors (IMAO). You should consult a doctor before taking L-tripthophanes or 5-HTP, especially if you take any medicine.

Section 3: How to choose and use dietary supplements for sleep

3. 1 Consultation with a doctor: a mandatory stage before starting dietary supplements:

   Before starting to take any dietary supplements, it is extremely important to consult a doctor. This is necessary to assess your health state, identify the possible causes of insomnia and exclude contraindications to the reception of dietary supplements.

   • Assessment of health: The doctor will conduct a general examination and, if necessary, prescribe additional examinations to identify possible diseases or conditions that can cause insomnia.
   • Identification of the causes of insomnia: The doctor will help determine the cause of your insomnia. This may be due to stress, anxiety, depression, chronic diseases, medication or poor sleep habits.
   • Exclusion of contraindications: Some dietary supplements can be contraindicated in certain diseases or conditions. The doctor will help exclude possible contraindications and prevent unwanted side effects.
   • Assessment of drug interaction: Bades can interact with the drugs that you take. The doctor will evaluate possible interactions and help to avoid negative consequences.
   • Individual recommendations: The doctor will give individual recommendations for the choice of dietary supplements, dosage and duration of admission, taking into account your characteristics and health status.

4. 2 Study of the composition and manufacturer: attention to quality and safety:

   When choosing a dietary supplement for sleep, it is important to carefully study the composition and manufacturer of the product. This will help you choose a high -quality and safe product, which is more likely to have a positive effect.

   • Composition:

     • Active ingredients: Carefully study the list of active ingredients and their concentration. Make sure that the ingredients correspond to your needs and that the concentration is within the recommended doses.
     • Excipients: Pay attention to the auxiliary substances, such as fillers, binders and dyes. Try to choose products with a minimum number of excipients, especially if you have an allergy or sensitivity to certain ingredients.
     • Lack of allergens: Make sure that there are no allergens in the product, such as gluten, lactose, soy, nuts and others.

   • Manufacturer:

     • Reputation: Study the reputation of the manufacturer. Check reviews on the Internet, ratings and quality certificates.
     • Certification: Make sure that the product is certified by independent organizations such as NSF International, USP or Consumerlab.com. Certification confirms that the product has been tested for compliance with the declared composition, safety and cleanliness.
     • Country Productions: Pay attention to the country of production. Products manufactured in countries with a developed quality control system, such as the USA, Canada and the European Union, are usually more reliable.
     • Quality control: Find out what quality control measures the manufacturer uses. This may include testing of raw materials, control of the production process and testing of finished products.

5. 3 Correct dosage and reception mode: compliance with recommendations and observation of the reaction of the body:

   Correct dosage and reception mode are crucial for the effectiveness and safety of dietary supplements for sleeping. It is important to strictly follow the doctor’s recommendations or instructions on the package and carefully monitor the reaction of the body.

   • Start with a low dose: Start with a minimum recommended dose and gradually increase it if necessary. This will help you evaluate the tolerance of the product and avoid undesirable side effects.
   • Take dietary supplement before bedtime: Most dietary supplements are recommended to be taken 30-60 minutes before bedtime. This will allow active ingredients to act before you lie in bed.
   • Follow the reception mode: Take dietary supplements at the same time every evening. This will help establish a regular mode of sleep and wakefulness.
   • Do not exceed the recommended dose: Exceeding the recommended dose can lead to undesirable side effects.
   • Observe the reaction of the body: Carefully observe your reaction to dietary supplements. If you notice any side effects, stop taking the product and consult a doctor.
   • Do not use dietary supplement for a long time: It is not recommended to use dietary supplements for sleeping for a long time without consulting a doctor. Long -term use can lead to the development of dependence or tolerance.
   • Combine dietary supplements with other methods: Dietary dietary supplements are most effective in combination with other methods of improving sleep, such as observing sleep hygiene, relaxation techniques and cognitive-behavioral therapy.

6. 4 A combination of dietary supplements with sleep hygiene and other methods of improving sleep:

   Dietary dietary supplements are most effective in combination in compliance with sleep hygiene and other methods of improving sleep. Sleep hygiene includes a number of rules and habits that contribute to a healthy and strong sleep.

   • Sleep hygiene:

     • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help establish a regular cycle of sleep and wakefulness.
     • Comfortable bedroom: Create a comfortable atmosphere in the bedroom. Make sure that the room is dark, quiet and cool.
     • Convenient mattress and pillow: Use a convenient mattress and pillow that support the correct body position during sleep.
     • Avoid caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime. Caffeine is a stimulant that can interfere with falling asleep, and alcohol can violate the structure of sleep.
     • Limit the use of electronic devices: Limit the use of electronic devices such as phones, tablets and computers, before bedtime. The blue light emitted by these devices can suppress the production of melatonin.
     • Regular physical exercises: Regular physical exercises can help improve sleep. However, avoid intense training before bedtime.
     • Relaxation techniques: Practice relaxation techniques, such as meditation, yoga or deep breath, before bedtime. This will help you relax and prepare for sleep.
     • Warm bath or shower: Take a warm bath or shower before bedtime. This will help to relax muscles and reduce body temperature, which contributes to falling asleep.
     • Easy snack: Eat a light snack before bedtime, for example, a banana or a glass of warm milk. This will help stabilize blood sugar and prevent night awakening.

   • Other methods of sleep improvement:

     • Cognitive-behavioral therapy (KPT) for insomnia: KPT is a type of psychotherapy that helps change the negative thoughts and behavior associated with sleep. KPT is considered one of the most effective methods of treating chronic insomnia.
     • State therapy: Light therapy is a treatment method that uses bright light to regulate circadian rhythm. Light therapy can be useful for people with a delay in the phase of sleep or replaceable work.
     • Biological feedback (BOS): Bos is a treatment method that helps people learn to control their physiological processes, such as heart rate, muscle tension and body temperature. Bos can be useful for people with insomnia caused by stress or anxiety.

Section 4: possible side effects and precautions

4. 1 Review of the most common side effects of dietary supplements for sleeping:

   Despite the fact that sleep dietary supplements are often considered safer than drugs, they can cause side effects in some people. It is important to know about possible side effects and precautions in order to minimize risks.

   • Melatonin:

     • Headache
     • Drowsiness
     • Dizziness
     • Nausea
     • Irritability
     • Nightmares
     • Depression

   • Magnesium:

     • Diarrhea
     • Nausea
     • Spasms in the stomach
     • Weakness

   • Valerian:

     • Headache
     • Dizziness
     • Indigestion
     • Drowsiness
     • Anxiety

   • Chamomile:

     • Allergic reactions (especially in people with allergies to plants of the Astro family)
     • Nausea
     • Vomit

   • L-Triptophan and 5-HTP:

     • Nausea
     • Vomit
     • Diarrhea
     • Drowsiness
     • Headache
     • Dizziness
     • Serotonin syndrome (when interacting with antidepressants)

5. 2 Interaction with drugs: special attention with a combined use:

   Sleep dietary supplements can interact with the drugs that you take. This can lead to undesirable side effects or reduce the effectiveness of drugs. It is especially important to be careful with a combined administration of dietary supplements and medicines, and always consult a doctor.

   • Antidepressants: L-tripthophanes and 5-HTP can interact with antidepressants, such as SIOS and IMAO, increasing the risk of serotonin syndrome.
   • Anticoagulants: Valerian can enhance the effect of anticoagulants, such as warfarin, increasing the risk of bleeding.
   • Snowstock and sedatives: Bades, such as melatonin, valerian and chamomile, can enhance the effect of sleeping pills and sedatives, which can lead to excessive drowsiness.
   • Belongation medicines: Magnesium can interact with some drugs from blood pressure, changing their effectiveness.
   • Diabetes Medicines: Magnesium can affect blood sugar and interact with diabetes.

6. 3 Precautions and contraindications to the reception of dietary supplements for sleeping:

   There are certain precautions and contraindications for taking dietary supplements for sleeping. It is important to consider them in order to avoid undesirable side effects and complications.

   • Pregnancy and lactation: Most dietary supplements for sleep are not recommended for pregnant and nursing women, since their safety was not studied enough during this period.
   • Childhood: Dad for sleeping is not recommended for children without consulting a doctor.
   • Allergies: If you have an allergy to any plants or substances, carefully study the composition of the dietary supplement and make sure that it does not contain allergens.
   • Diseases: If you have any diseases, such as renal failure, autoimmune diseases, liver diseases or mental disorders, consult your doctor before taking dietary supplements for sleeping.
   • Driving transport and working with mechanisms: Dietary dietary supplements can cause drowsiness and a decrease in concentration. Therefore, it is not recommended to drive transport or work with mechanisms after receiving dietary supplements.
   • Long -term use: It is not recommended to use dietary supplements for sleeping for a long time without consulting a doctor. Long -term use can lead to the development of dependence or tolerance.

7. 4 When to see a doctor: signs of serious insomnia and inefficiency of dietary supplements:

   In some cases, insomnia may be a sign of a serious disease and require medical care. It is important to consult a doctor if:

   • Insomnia lasts more than three months and significantly affects your life.
   • Insomnia is accompanied by other symptoms such as depression, anxiety, pain, shortness of breath or snoring.
   • You suspect that insomnia is caused by medication or abuse by psychoactive substances.
   • Sleep dietary supplements do not help improve sleep after several weeks of use.
   • You are experiencing serious side effects from the reception of dietary supplements.
   • You are worried about the causes of your insomnia.

Section 5: Alternative methods of treating insomnia

8. 1 Cognitive-behavioral therapy (KPT) for insomnia: an effective and safe method:

   Cognitive-behavioral therapy (KPT) for insomnia is a type of psychotherapy that helps people change the negative thoughts and behavior associated with sleep. KPT is considered one of the most effective and safe methods for treating chronic insomnia.

   • KPT components:
     • Cognitive therapy: Helps to identify and change negative thoughts and beliefs of sleep that can aggravate