Plant dietary supplement for calm and sleep

Posted on by

Plant dietary supplements for calm and sleep: a detailed guide for choosing and applying

Section 1: Sleep and calm – the foundation of health and well -being

1.1. The importance of full sleep and emotional balance

Full sleep and emotional balance are the cornerstone of human health and well -being. The lack of sleep and chronic stress have a destructive effect on all body systems, leading to a wide range of physical and mental problems. Sleep is a period of restoration and regeneration necessary for the normal functioning of the brain, the immune system and other vital organs. Emotional balance, in turn, allows you to cope with stressful situations, maintain a positive attitude and improve the quality of life.

1.2. Consequences of sleep deficiency and chronic stress

Lack of sleep and chronic stress lead to serious consequences:

  • Physical health:

    • Reduction of immunity, increased susceptibility to infections
    • Violation of metabolism, an increase in the risk of obesity and diabetes of type 2
    • Increasing blood pressure, increasing the risk of cardiovascular diseases
    • Chronic fatigue, decrease in physical performance
    • Headaches, muscle tension
    • Problems with digestion

  • Mental health:

    • Anxiety, irritability, nervousness
    • Depression, apathy
    • Reducing concentration of attention, memory deterioration
    • Difficulties with decision -making
    • Decrease in motivation, loss of interest in life
    • Violation of social ties

  • Quality of life:

    • Decrease in productivity at work and in study
    • Deterioration of relations with loved ones
    • Increasing risk of accidents
    • Reduction of the general level of satisfaction with life

1.3. Causes of sleep and anxiety disturbance

Sleeping and anxiety can be caused by many factors:

  • Stress: Everyday stressful situations related to work, study, personal life, financial problems, etc.

  • Mental disorders: Depression, anxiety disorders, post -traumatic stress disorder (PTSR) and other mental illness.

  • Medical conditions: Chronic pain, thyroid disease, cardiovascular diseases, respiratory diseases (for example, apnea in a dream) and other medical conditions.

  • Medicines: Some drugs can cause insomnia or anxiety as a side effect.

  • Incorrect lifestyle: Lack of physical activity, unhealthy nutrition, drinking alcohol and caffeine before bedtime, irregular sleep and wakefulness regime.

  • Environment: Noise, bright light, uncomfortable temperature in the bedroom.

  • Age: With age, the structure of sleep changes, which can lead to more frequent awakening and a deterioration in the quality of sleep.

  • Genetics: Some people are more predisposed to sleep and anxiety violations than others.

Section 2: Plant dietary supplement – an alternative to traditional sleeping pills and sedatives

2.1. Advantages and disadvantages of plant dietary supplements

Plant dietary supplements (biologically active additives) are an alternative approach to improving sleep and reducing anxiety. They contain natural plant ingredients, which are believed to have soothing and sleeping pills.

Advantages of plant dietary supplements:

  • Naturalness: They contain plant ingredients, which makes them attractive to people who prefer natural treatment methods.
  • Less side effects: Compared to traditional sleeping pills and sedatives, plant dietary supplements usually cause less side effects, such as drowsiness, dizziness, impaired coordination and addiction.
  • SFLST ACTION: Plant dietary supplements act more gently and gradually than synthetic drugs.
  • Accessibility: Many plant dietary supplements can be purchased without a prescription.
  • The possibility of combining: Some plant dietary supplements can be combined with other treatment methods, such as psychotherapy and a change in lifestyle.

Disadvantages of plant dietary supplements:

  • Smaller efficiency: The effectiveness of plant dietary supplements can be lower than that of traditional sleeping pills and sedatives.

  • Slow action: Plant dietary supplements can require a longer period of time to manifest the effect.

  • Individual reaction: The reaction to plant dietary supplements can be individual and unpredictable.

  • Interaction with drugs: Plant dietary supplements can interact with other drugs, so it is important to consult a doctor before their use.

  • Insufficient scientific evidence base: For some plant dietary supplements, the scientific evidence base of efficiency and safety is limited.

  • The risk of allergic reactions: Allergic reactions to plant components are possible.

  • Uncontrolled quality: The quality and composition of plant dietary supplements can vary depending on the manufacturer.

2.2. The main plant components used in dietary supplements for calm and sleep

There are many plant components that are used in dietary supplements for calm and sleep. The most common of them:

  • Valeriana Officinalis): One of the most popular herbs to improve sleep. It is believed that Valerian increases the level of the GABA (gamma-amino-oily acid) in the brain, which leads to a soothing and sleeping pills.

  • Melissa Officinalis): It has soothing, antiviral and antioxidant properties. It is often used in combination with valerian to enhance the effect.

  • Chamomile (Matricaria Chamomilla): A soft soothing agent that can help relieve anxiety and improve sleep. Contains an apigenin that binds to benzodiazepine receptors in the brain, having a calming effect.

  • Лаванда (Ang auction lavandy): The aroma of lavender has a calming and relaxing effect. Lavender oil can be used for aromatherapy, added to a bath or taken orally in the form of capsules.

  • Passiflora Incarnata): It has soothing and antidepressant properties. It is believed that the allocation increases the level of the GABA in the brain.

  • Hops (Humulus lupulus): It is traditionally used to treat insomnia and anxiety. Contains compounds that can have a calming effect on the central nervous system.

  • California escholtzia (Eschscholzia Californica): A soft soothing and sleeping pill that can help relieve nervous tension and improve sleep.

  • St. John’s wort (Hypericum Perforatum): Used to treat depression and anxiety. It is important to remember that St. John’s wort can interact with other drugs, so before its use it is necessary to consult a doctor.

  • L-theanine: The amino acid contained in green tea. It has soothing and antioxidant properties. It can help reduce the alarm and improve concentration.

  • Magnesium: The mineral necessary for the normal functioning of the nervous system. Magnesium deficiency can lead to anxiety, insomnia and muscle cramps.

2.3. The mechanisms of the action of plant components

The mechanisms of the action of plant components used in dietary supplements for calm and sleep are different and depend on a particular plant. Some of the main mechanisms:

  • Influence on the GABA: Many plant components, such as valerian, lemon balm and passion, increase the level of GABA in the brain. GABA is a brake neurotransmitter that reduces the activity of the nervous system, having a calming and sleeping pill.

  • Influence on serotonin: Some plant components, such as St. John’s wort, affect the level of serotonin in the brain. Serotonin is a neurotransmitter who plays an important role in the regulation of mood, sleep and appetite.

  • Influence on melatonin: Some plant components, such as chamomile, can affect the level of melatonin in the body. Melatonin is a hormone that regulates the cycle of sleep and wakefulness.

  • Binding by receptors: Some plant components, such as apigenin in a chamomile, are associated with certain receptors in the brain, having a calming effect.

  • Antioxidant action: Many plant components have antioxidant properties that can help protect brain cells from damage caused by free radicals.

  • Anti -inflammatory action: Some plant components have anti -inflammatory properties that can help reduce inflammation in the brain and improve its function.

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

3.1. Consultation with a doctor or specialist in herbal medicine

Before taking any plant dietary supplements, it is necessary to consult a doctor or a specialist in herbal medicine. This is especially important if you have any chronic diseases, take other drugs or pregnant or breastfeeding. A doctor or specialist in herbal medicine will help you choose the most suitable dietary supplement, taking into account your individual needs and health status, as well as exclude possible contraindications and interaction with other drugs.

3.2. Study of composition and dosage

Carefully study the composition and dosage of plant dietary supplements. Make sure that the composition of the exact names of the plants and their number are indicated. Pay attention to the presence of additional ingredients, such as preservatives, dyes and flavors. Choose dietary supplements with a minimum number of additional ingredients. Follow the recommended dosage indicated on the packaging, or prescribed by a doctor or specialist in herbal medicine. Do not exceed the recommended dosage to avoid side effects.

3.3. Selection of a reliable manufacturer and certification check

Choose plant dietary supplements from reliable manufacturers who have a good reputation and meet quality standards. Check the availability of quality certificates such as GMP (good manufacturing practice), which confirm that the dietary supplement is produced in accordance with the established standards and contains the declared amount of active ingredients. Avoid buying dietary supplements from unverified suppliers or in doubtful places, as this can be unsafe for health.

3.4. Accounting for individual characteristics and needs

When choosing a plant dietary supplement, it is necessary to take into account the individual characteristics and needs of your body. If you have an allergy to any plants, make sure that they are not part of the dietary supplement. If you have any chronic diseases, consult a doctor to choose a dietary supplement that will not interact with your medicines and will not worsen your condition. If you are pregnant or breastfeeding, choose dietary supplements that are allowed for use during this period.

3.5. Paying attention to the form of release and the method of application

Plant dietary supplements are available in various forms of release, such as tablets, capsules, tinctures, teas and oils. Choose the form of release, which is most convenient for you. Pay attention to the method of using dietary supplements. Some dietary supplements are taken orally, others are used for aromatherapy or added to a bath. Follow the instructions for the use indicated on the packaging, or the appointed doctor or specialist in herbal medicine.

Section 4: Safety and side effects of plant dietary supplements

4.1. Possible side effects and contraindications

Despite the fact that plant dietary supplements are considered safer than traditional sleeping pills and sedatives, they can also cause side effects and have contraindications. The most common side effects:

  • Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema, anaphylactic shock.
  • Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation, abdominal pain.
  • Headache, dizziness:
  • Drowsiness, fatigue:
  • Dry mouth:
  • Interaction with drugs: Plant dietary supplements can interact with other drugs, enhancing or weakening their effect.

Contraindications to the use of plant dietary supplements:

  • Individual intolerance to components:

  • Pregnancy and breastfeeding: Some plant dietary supplements can be dangerous for pregnant and lactating women.

  • Childhood: Some plant dietary supplements are contraindicated in children.

  • Severe liver and kidney diseases:

  • Autoimmune diseases:

  • Reception of immunosuppressants:

4.2. Interaction with other drugs

Plant dietary supplements can interact with other drugs, enhancing or weakening their effect. It is especially important to consider the interaction with:

  • Anticoagulants (thinning blood): Some plant dietary supplements, such as garlic, ginger and ginkgo bilobe, can enhance the effect of anticoagulants, increasing the risk of bleeding.
  • Antidepressants: St. John’s wort can interact with antidepressants, increasing the risk of serotonin syndrome.
  • Contraceptives: St. John’s wort can reduce the effectiveness of contraceptives.
  • Immunosuppressants: Some plant dietary supplements can reduce the effectiveness of immunosuppressants.
  • Anticonvulsants:
  • Drugs for the treatment of cardiovascular diseases:

Before taking plant dietary supplements, be sure to tell your doctor about all the drugs that you take.

4.3. Rules for applying and warning

To reduce the risk of side effects and get the maximum benefit from plant dietary supplements, follow the following rules:

  • Start with a low dose: Start with a low dose and gradually increase it until you reach the desired effect.

  • Take dietary supplements in accordance with the instructions: Follow the instructions for the use indicated on the packaging, or the appointed doctor or specialist in herbal medicine.

  • Do not exceed the recommended dosage: Do not exceed the recommended dosage to avoid side effects.

  • Do not take dietary supplements for a long time without consulting a doctor: Long -term use of plant dietary supplements can lead to undesirable consequences.

  • Tell your doctor about any side effects: If you notice any side effects after taking a vegetable dietary supplement, immediately inform your doctor about it.

  • Keep dietary supplements in no way for children:

Section 5: A comprehensive approach to improving sleep and reducing anxiety

5.1. Change in lifestyle and sleep hygiene

Plant dietary supplements can be a useful addition to an integrated approach to improving sleep and a decrease in anxiety, but they are not a replacement for a healthy lifestyle and sleep hygiene.

Recommendations for a change in lifestyle:

  • Regular physical activity: Regular physical exercises help reduce stress and improve sleep. However, avoid intense training before bedtime.
  • Healthy nutrition: Balanced diet, rich in fruits, vegetables, whole cereals and low -fat proteins, helps maintain the health of the nervous system and improve sleep. Avoid the use of caffeine, alcohol and heavy food before bedtime.
  • Restriction of alcohol and caffeine: Alcohol and caffeine can violate sleep and enhance anxiety.
  • Refusal of smoking: Nicotine can also violate sleep.

Recommendations for sleep hygiene:

  • Regular mode of sleep and wakefulness: Go to bed and wake up at the same time every day, even on weekends.

  • Creating comfortable sleep conditions: Provide silence, darkness and coolness in the bedroom.

  • Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.

  • Relaxing rituals before bedtime: Take a warm bath, read the book, listen to calm music or take meditation.

  • Avoid daytime sleep: If you feel problems with sleep at night, try to avoid daytime sleep.

5.2. Psychotherapy and relaxation methods

Psychotherapy and relaxation methods can be effective methods for treating anxiety and insomnia.

Types of psychotherapy:

  • Cognitive-behavioral therapy (KPT): KPT helps to change the negative thoughts and behavior that contribute to anxiety and insomnia.
  • Acceptance and responsibility therapy (ACT): ACT helps to accept unpleasant thoughts and feelings and focus on values ​​and goals.
  • Mindfulnes Therapy: Mindfuls-therapy helps to learn how to realize his thoughts and feelings at the moment without condemnation.

Relaxation methods:

  • Meditation: Meditation helps to calm the mind and reduce stress.

  • Respiratory exercises: Respiratory exercises help to relax the body and mind.

  • Progressive muscle relaxation: Progressive muscle relaxation helps to relax the muscles of the body.

  • Yoga: Yoga combines physical exercises, breathing exercises and meditation.

  • Aromatherapy: Some essential oils, such as lavender, chamomile and sandalwood, have soothing properties.

5.3. Alternative treatment methods

There are other alternative methods of treating anxiety and insomnia:

  • Acupuncture: Acupuncture is a treatment method in which thin needles are introduced into certain points on the body.
  • Massage: Massage helps to relax muscles and reduce stress.
  • Hypnosis: Hypnosis can help change subconscious thoughts and behavior.
  • Biological feedback: Biological feedback is a method that helps to learn how to control physiological processes, such as heart rate and muscle voltage.

It is important to remember that the effectiveness of these treatment methods can vary, and before their use it is necessary to consult a doctor.

Section 6: Examples of specific dietary supplements and their application

6.1. Valerian: from insomnia to nervous tension

Valerian is one of the most studied and popular plant herbs to improve sleep and reduce anxiety. It contains compounds that are associated with the gamut receptors in the brain, increasing the level of the GABA, which leads to a sedative and sleeping pills.

Indications for use:

  • Insomnia
  • Nervous tension
  • Anxiety
  • Irritability
  • Muscle cramps

Output forms:

  • Tablets
  • Capsules
  • Tincture
  • Tea

Dosage:

  • Tablets/Capsules: 300-600 mg for 30-60 minutes before bedtime.
  • Tincture: 1-2 teaspoons before bedtime.
  • Tea: 1-2 cups before bedtime.

Contraindications:

  • Individual intolerance
  • Pregnancy and breastfeeding (with caution)
  • Children’s age (with caution)

Side effects:

  • Drowsiness
  • Dizziness
  • Gastrointestinal disorders (rarely)

Examples of dietary supplements:

  • Valery P from Evas

  • Valerian Extract from Pharmstandart

  • Valerian Forte from nature product

6.2. Melissa: a soothing effect and improvement of mood

Melissa is grass with a pleasant lemon aroma that has soothing, antiviral and antioxidant properties. It is often used in combination with valerian to enhance the effect.

Indications for use:

  • Nervous tension
  • Anxiety
  • Irritability
  • Insomnia
  • Depression (as part of complex therapy)
  • Headaches caused by stress

Output forms:

  • Tablets
  • Capsules
  • Tea
  • Essential oil

Dosage:

  • Tablets/Capsules: 300-600 mg per day.
  • Tea: 1-2 cups per day.
  • Essential oil: for aromatherapy or for adding to a bath (a few drops).

Contraindications:

  • Individual intolerance
  • Pregnancy and breastfeeding (with caution)
  • Children’s age (with caution)
  • Hypothyroidism (with caution)

Side effects:

  • Drowsiness
  • Dizziness (rarely)
  • Gastrointestinal disorders (rarely)

Examples of dietary supplements:

  • Melissa from Evalar

  • Melissa extract from pharmaceutical groups

  • Novo-Passit (contains lemon balm)

6.3. Chamomile: soft reassurance and relief of falling asleep

Chamomile is a soft soothing agent that can help relieve anxiety, improve sleep and ease falling asleep. It contains an apigenin that binds to benzodiazepine receptors in the brain, having a calming effect.

Indications for use:

  • Nervous tension
  • Anxiety
  • Insomnia
  • Digestive disorders
  • Inflammatory skin diseases

Output forms:

  • Tea
  • Capsules
  • Essential oil
  • Cream/ointment

Dosage:

  • Tea: 1-3 cups per day.
  • Capsules: 300-600 mg per day.
  • Essential oil: for aromatherapy or for adding to a bath (a few drops).
  • Cream/ointment: for external use.

Contraindications:

  • Individual intolerance
  • Ambrosion allergies and other plants of the family of compounds
  • Pregnancy and breastfeeding (with caution)

Side effects:

  • Allergic reactions (rarely)
  • Drowsiness (rarely)

Examples of dietary supplements:

  • Chamomile pharmacy

  • Chamomile from Evalar

  • Romashkovo tea

6.4. L-theanine: Relaxation without drowsiness

L-theanine is an amino acid contained in green tea. It has soothing and antioxidant properties. It can help reduce the alarm, improve the concentration of attention and does not cause drowsiness.

Indications for use:

  • Anxiety
  • Stress
  • Deterioration of concentration
  • Anxiety

Output forms:

  • Capsules
  • Tablets

Dosage:

  • 100-200 mg 1-3 times a day.

Contraindications:

  • Individual intolerance
  • Pregnancy and breastfeeding (with caution)

Side effects:

  • Headaches or gastrointestinal disorders can rarely occur.

Examples of dietary supplements:

  • L-Theanine о Solgar

  • L-Theanine от Now Foods

  • L-Theanine от Doctor’s Best

6.5. Magnesium: An important mineral for calm and sleep

Magnesium is an important mineral necessary for the normal functioning of the nervous system. Magnesium deficiency can lead to anxiety, insomnia and muscle cramps.

Indications for use:

  • Anxiety
  • Insomnia
  • Muscle cramps
  • Headaches
  • Fatigue

Output forms:

  • Tablets
  • Capsules
  • Powder
  • Oil for external use

Dosage:

  • 200-400 mg per day.

Contraindications:

  • Renal failure
  • Bradycardia
  • Av-blockade

Side effects:

  • Diarrhea (at high doses)
  • Nausea (rarely)

Examples of dietary supplements:

  • Magnesium B6 from Evas

  • Magnius chelate from Solgar

  • Magne V6 Forte

Section 7: Final recommendations for the use of plant dals

7.1. Duration of application and breaks

It is not recommended to use plant dietary supplements for a long time without consulting a doctor. Long -term use can lead to a decrease in efficiency and the development of side effects. It is recommended to take breaks between dietary supplement courses. For example, after 2-3 months of use, you can take a break for 1-2 weeks.

7.2. Combination with other treatment methods

Plant dietary supplements can be an effective addition to other methods of treating anxiety and insomnia, such as a change in lifestyle, psychotherapy and relaxation methods. It is important to discuss with the doctor the possibility of combining various treatment methods.

7.3. Individual approach and experiments

Not all plant dietary supplements are equally effective for all people. It is important to find the dietary supplement that is right for you. Try different dietary supplements and different dosages to find the best option. Keep a diary to track the effect of taking dietary supplements and write down any side effects.

7.4. Appeal to a specialist in the absence of an effect

If plant dietary supplements do not help improve sleep and reduce anxiety, you must consult a doctor or a specialist in herbal medicine. You may need more complex treatment.

7.5. Critical attitude to advertising and promises

Be critical of advertising and promises of manufacturers of plant dietary supplements. Do not believe everything that is written on the package. Remember that plant dietary supplements are not a magic pill, and they can not always solve all problems.

7.6. Constant updating of knowledge and information

Science is constantly developing, and new studies about plant dietary supplements appear. Constantly update your knowledge and information about plant dietary supplements to make reasonable decisions. Follow the publications of scientific journals, read the reviews of other people and consult with specialists.

Leave a Reply

Your email address will not be published. Required fields are marked *