Effective additives for calm sleep

Effective additives for calm sleep: Complete guidance

1. Melatonin: circadian regulator

Melatonin is a hormone naturally produced by the pineal gland in the brain. Its main function is the regulation of the sleep and wakefulness cycle, also known as the circus rhythm. The production of melatonin increases in the dark and decreases when exposed to light, signaling the body that it is time to sleep.

• The mechanism of action: Melatonin is associated with melatonin receptors (MT1 and MT2) in the brain, in particular, in the Suprachiasmic nucleus (circuit), the main regulator of circadian rhythm. Activation of these receptors helps to reduce activity and prepare for sleep. It can also indirectly influence other neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect.

• Dosage: The dosage of melatonin varies to improve sleep, but usually ranges from 0.3 mg to 5 mg, taken about 30-60 minutes before bedtime. It is recommended to start with the lowest dose and gradually increase if necessary. It is important to remember that the sensitivity to melatonin is individual.

• Advantages: Melatonin is effective for facilitating falling asleep, especially in people with a delay in the phase of sleep (when the body wants to sleep later than usual), as well as to reduce the consequences of changing time zones (jetlag). It can also be useful for people working in shifts, and for the elderly in whom the natural production of melatonin is reduced with age. Studies show that melatonin can improve the overall quality of sleep, increasing its duration and decreasing the number of night awakenings.

• Side effects: Melatonin is usually considered safe for short -term use. The most common side effects include drowsiness, headache, dizziness and nausea. In rare cases, more serious side effects can occur, such as depression, anxiety and nightmares. It is important to consult a doctor before taking melatonin, especially if you have any chronic diseases or take other medicines.

• Output forms: Melatonin is available in various forms, including tablets, capsules, chewing tablets, sprays and liquids. The shape with slow release can be more suitable for maintaining sleep during the night, while the form of rapid release can be more effective for facilitating falling asleep.

• Interactions with drugs: Melatonin can interact with some drugs, including anticoagulants (blood thinners), antidepressants, immunosuppressants and diabetes. It is important to discuss with the doctor all the medicines you take before you start taking melatonin.

2. Magnesium: Mineral of relaxation

Magnesium is an indispensable mineral that is involved in more than 300 biochemical reactions in the body, including sleep regulation. It plays an important role in maintaining the health of the nervous system, muscles and heart.

• The mechanism of action: Magnesium contributes to relaxation, reducing the level of cortisol (stress hormone) and increasing the level of GABA, neurotransmitter, which soothes the nervous system and promotes sleep. It also helps to regulate the level of calcium, which plays a role in muscle function and nervous transmission. Magnesium deficiency can lead to insomnia, muscle cramps and anxiety.

• Dosage: The recommended daily dose of magnesium is from 310 mg to 420 mg for adults. However, the dosage to improve sleep may vary. It is usually recommended to take 200-400 mg of magnesium 1-2 hours before bedtime.

• Advantages: Magnesium can help improve sleep quality, reduce falling asleep and increase sleep duration. It can also be useful for people with restless legs syndrome, muscle cramps and anxiety that can interfere with sleep. Studies show that magnesium can improve sleep in older people who often experience magnesium deficiency.

• Side effects: Magnesium is usually considered safe, but high doses can cause side effects, such as diarrhea, nausea and cramps in the abdomen. It is important to start with a low dose and gradually increase it if necessary. People with kidney diseases should consult a doctor before taking magnesium.

• Output forms: Magnesium is available in various forms, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium tronate. Glycinate and Magnesium tronate, as a rule, are better absorbed and cause less side effects from the gastrointestinal tract than magnesium oxide.

• Dietary sources: Magnesium can be obtained from various foods, including dark green leafy vegetables (spinach, cale), nuts (almonds, cashews), seeds (pumpkin seeds, chia seeds), legumes (black beans, chickpeas) and whole grain products.

3. Valerian: herbal sedative

Valerian is a herbal drug that has been used for centuries to treat insomnia and anxiety. It is obtained from the roots of the plant of valerian medicinal (Valeriana Officinalis).

• The mechanism of action: The mechanism of action of valerian is not fully studied, but it is believed that it interacts with the gamut receptors in the brain, increasing the concentration of the GABA and exerting a calming effect. It can also contain compounds that are associated with other receptors in the brain involved in sleep regulation.

• Dosage: The dosage of valerian varies depending on the form of release and individual sensitivity. It is usually recommended to take 400-900 mg of valerian extract 1-2 hours before bedtime.

• Advantages: Valerian can help improve sleep quality, reduce falling asleep and increase the duration of sleep. It can also be useful for people with anxiety and nervous tension that interfere with sleep. Studies show that valerian can be effective for treating insomnia, especially with prolonged use.

• Side effects: Valerian is usually considered safe, but can cause side effects, such as headache, dizziness, stomach disorder and daytime drowsiness. It is important to start with a low dose and gradually increase it if necessary. Valerian with alcohol or other sedatives should not be taken.

• Output forms: Valerian is available in various forms, including capsules, tablets, tinctures and tea. Valerian extract, as a rule, is more concentrated and effective than the raw root of valerian.

• Interactions with drugs: Valerian can interact with some drugs, including antidepressants, antihistamines and sedatives. It is important to discuss with the doctor all the medicines you take before you start taking valerian.

4. Chamomile: soft soothing and sleeping pills

Chamomile is a herbal drug obtained from the flowers of the plant Matricaria Chamomilla or Chamaeamelum NoBile. She is known for her soothing and anti -inflammatory properties.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that binds to the gamut receptors in the brain, having a calming and relaxing effect. It can also contain other compounds that contribute to sleep, such as bisabolol.

• Dosage: Chamomile can be consumed in the form of tea, extract or capsules. To improve sleep, it is recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. The dosage of chamomile or capsules extract varies, but usually is 200-400 mg.

• Advantages: Chamomile can help reduce anxiety, relax and improve sleep quality. It can also be useful for people with light insomnia and nervous tension. Studies show that chamomile can improve sleep in older people and women after childbirth.

• Side effects: Chamomile is usually considered safe, but can cause side effects, such as allergic reactions, especially in people with allergies to other plants of the Astro family (Ambrosia, calendula). In rare cases, drowsiness and nausea may occur.

• Output forms: Chamomile is available in various forms, including tea, extract, capsules, tinctures and essential oil. Romashki tea is the most common and easily accessible form.

• Interactions with drugs: Chamomile can interact with some drugs, including anticoagulants (blood liners) and sedatives. It is important to discuss with the doctor all the medicines you take before you start taking chamomile.

5. L-theanine: Amino acid for relaxation

L-theanine is an amino acid contained mainly in tea (Camellia sinensis). She is known for her soothing and relaxing properties, without causing drowsiness.

• The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, neurotransmitters, which have a calming and improving mood effect. It can also reduce the level of cortisol (stress hormone) and increase the alpha waves in the brain that are associated with relaxation and concentration.

• Dosage: The dosage of the L-theanine varies to improve sleep, but usually is 100-200 mg, taken 30-60 minutes before bedtime.

• Advantages: L-theanine can help reduce anxiety, relax and improve sleep quality. It can also be useful for people who have difficulties with concentration of attention and experiencing stress. Studies show that L-theanine can improve sleep in children with attention deficiency and hyperactivity disorder (ADHD).

• Side effects: L-theanine is usually considered safe and has few side effects. In rare cases, headache and stomach disorder may occur.

• Output forms: L-theanine is available in the form of capsules, tablets and powder.

• Interactions with drugs: L-theanine can interact with some drugs, including antihypertensive drugs and sedatives. It is important to discuss with the doctor all the medicines you take before starting taking the L-theanine.

6. Triptofan: predecessor serotonin and melatonin

Triptofan is an indispensable amino acid that plays an important role in the development of serotonin and melatonin, neurotransmitters that regulate mood and sleep.

• The mechanism of action: Triptophanes is converted into 5-hydroxitriptophanes (5-HTP), which is then converted into serotonin. Serotonin, in turn, is the predecessor of Melatonin. An increase in the level of serotonin and melatonin can help improve mood, relax and sleep.

• Dosage: The dosage of a tripophan for improving sleep varies, but usually 500 mg – 2 grams taken 30-60 minutes before bedtime. However, it is important to note that a tripophane can be less effective than 5-HTP, since it should go through more stages of transformation in the body.

• Advantages: Triptophanes can help improve mood, reduce anxiety and improve sleep quality. It can also be useful for people with depression and insomnia.

• Side effects: Triptofan is usually considered safe, but can cause side effects, such as nausea, vomiting, diarrhea and drowsiness. High doses of tryptophan can cause serotonin syndrome, a potentially dangerous state, characterized by anxiety, excitement, rapid heartbeat and other symptoms.

• Output forms: Triptofan is available in the form of capsules, tablets and powder.

• Dietary sources: Triptofan can be obtained from various foods, including turkey, chicken, eggs, milk, nuts and seeds.

• Interactions with drugs: Triptophanes can interact with some drugs, including antidepressants, especially MAO inhibitors (Maoi). It is important to discuss with the doctor all the medicines you take before starting taking a tripophane.

7. 5-HTP: a more direct path to serotonin

5-hydroxyrypthophanes (5-HTP) is an amino acid that is an intermediate link in the transformation of a tripophane into serotonin. It is considered more effective than a tripophane to increase the level of serotonin, as it bypasses several stages of transformation.

• The mechanism of action: 5-HTP is easily converted into serotonin in the brain, increasing the level of this neurotransmitter and having a positive effect on mood, appetite and sleep.

• Dosage: The dosage of 5-HTP varies to improve sleep, but usually is 50-100 mg, taken 30-60 minutes before bedtime.

• Advantages: 5-HTP can help improve mood, reduce anxiety, reduce food craving and improve sleep quality. It can also be useful for people with depression, migraine and fibromyalgia.

• Side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, headache and drowsiness. High 5-HTP doses can cause serotonin syndrome.

• Output forms: 5-HTP is available in the form of capsules and tablets.

• Interactions with drugs: 5-HTP can interact with some drugs, including antidepressants, especially MAO (MAOI) inhibitors and selective serotonin requal inbitors (SIOOS). It is important to discuss with the doctor all the medicines you take before starting taking 5-HTP.

8. Gaba: Neurotransmitter calm

GABA (gamma-aminomatic acid) is a neurotransmitter that inhibits the activity of the nervous system, having a calming and relaxing effect.

• The mechanism of action: The GABA is associated with GABA receptors in the brain, reducing the excitability of nerve cells and contributing to relaxation and sleep.

• Dosage: The dosage of the GABA to improve sleep varies, but usually is 500 mg – 3 grams taken 30-60 minutes before bedtime. However, the effectiveness of taking GABA as an additive to improve sleep remains the subject of discussions, since it is unclear how well the GABA penetrates through the hematoencephalic barrier.

• Advantages: GABA can help reduce anxiety, relax and improve sleep quality. It can also be useful for people with epilepsy and other neurological disorders.

• Side effects: GABA is usually considered safe, but can cause side effects, such as drowsiness, headache and tingling in the limbs.

• Output forms: GABA is available in the form of capsules, tablets and powder.

• Interactions with drugs: GABA can interact with some drugs, including sedatives and antidepressants. It is important to discuss with the doctor all the medicines you take before starting taking the GABA.

9. Passiflora: Herbal remedy for anxiety and insomnia

Passiflora (Passiflora Incarnata) is a herbal drug that is traditionally used to treat anxiety, insomnia and nervous tension.

• The mechanism of action: The mechanism of action of the passiflora has not been fully studied, but it is believed that it interacts with the GABA receptors in the brain, having a calming and relaxing effect. It can also contain compounds that affect other neurotransmitters involved in sleep regulation.

• Dosage: The dosage of the passiflora varies depending on the form of release and individual sensitivity. It is usually recommended to take 300-400 mg extract Passiflora 1-2 hours before bedtime. Passiflora can also be consumed in the form of tea.

• Advantages: Passiflora can help reduce anxiety, relax and improve sleep quality. It can also be useful for people with nervous tension and anxiety. Studies show that passiflora can be effective for treating insomnia, especially in combination with other herbal products such as valerian.

• Side effects: Passiflora is usually considered safe, but can cause side effects, such as drowsiness, dizziness and stomach disorder.

• Output forms: Passiflora is available in various forms, including capsules, tablets, tinctures and tea.

• Interactions with drugs: Passiflora can interact with some drugs, including sedatives and antidepressants. It is important to discuss with the doctor all the medicines you take before you start taking the passiflora.

10. Lemon balm: a calming agent for the mind and body

Lemon balm (Melissa Officinalis) is a herbal drug that is traditionally used to treat anxiety, stress and insomnia.

• The mechanism of action: The lemon balm contains compounds that can affect the gameck receptors in the brain, exerting a calming and relaxing effect. It can also have antioxidant and anti -inflammatory properties.

• Dosage: The dosage of lemon balm varies depending on the form of release and individual sensitivity. It is usually recommended to take 300-600 mg of lemon balm extract 1-2 hours before bedtime. Lemon balm can also be consumed in the form of tea.

• Advantages: Lemon balm can help reduce anxiety, improve mood, relax and improve sleep quality. It can also be useful for people with herpes and other viral infections. Studies show that lemon balm can improve cognitive functions and mood.

• Side effects: Lemon balm is usually considered safe, but can cause side effects, such as drowsiness, headache and stomach disorder.

• Output forms: Lemon balm is available in various forms, including capsules, tablets, tinctures and tea.

• Interactions with drugs: Lemon balm can interact with some drugs, including sedatives and preparations for thyroid gland. It is important to discuss with the doctor all the medicines you take before starting taking a lemon balm.

It is important to remember:

• Consult a doctor: Before you start taking any sleep additives, especially if you have any chronic diseases or take other medicines, be sure to consult your doctor.
• Start with a low dose: Start with the lowest recommended dose and gradually increase it if necessary.
• Pay attention to side effects: Follow any side effects and stop taking the additive if they arise.
• Combine additives with sleep hygiene: Sleep additives are most effective in combination with good sleep hygiene, which includes a regular sleep mode, a dark and quiet bedroom, the rejection of caffeine and alcohol before bedtime and regular physical exercises.
• Individual differences: The effectiveness of sleeping additives can vary from person to person. What works for one person may not work for another.
• Not intended for long -term use: Sleep additives are not designed for long -term use. If you have a chronic insomnia, consult a doctor for diagnosis and treatment.
• Quality supplements: Choose high -quality additives from reliable manufacturers that are tested by third -party laboratories for cleanliness and efficiency.

This detailed review provides comprehensive information about various additives for sleep, their action mechanisms, dosages, advantages, side effects and drug interactions. Remember that self-medication can be dangerous, so always consult a doctor before taking any additives. Improving sleep hygiene in combination with the right choice of additive can significantly improve the quality of your sleep and general health.