Top dietary supplements for strong sleep: an extensive guide for improving the quality of night rest
Content:
- Melatonin: circadian rhythm regulator
- 1.1. Melatonin action mechanism
- 1.2. Dosage and reception time
- 1.3. Forms of the release of melatonin
- 1.4. Side effects and contraindications
- 1.5. Clinical studies of melatonin
- 1.6. The best brands of melatonin
- Magnesium: Mineral of relaxation
- 2.1. The effect of magnesium on the nervous system
- 2.2. Various forms of magnesium (glycinate, citrate, tronate)
- 2.3. Magnesium dosage to improve sleep
- 2.4. Magnesium deficiency and sleep disturbance
- 2.5. Magnesium in food products
- 2.6. The best brands of magnesium
- Valerian: Herbal sedative
- 3.1. The mechanism of action of valerian
- 3.2. Dosage and methods of using valerian (tea, capsules, tincture)
- 3.3. Valerian in combination with other herbs
- 3.4. Side effects and contraindications of valerian
- 3.5. Clinical studies of valerian
- 3.6. The best brands of valerian
- Chamomile: soft sleeping pills
- 4.1. The mechanism of action of chamomile
- 4.2. Chamomile tea: recipe and recommendations
- 4.3. Chamomile extract: dosage and advantages
- 4.4. Side effects and contraindications of chamomile
- 4.5. Clinical research of chamomile
- 4.6. The best chamomile brands
- L-dean: amino acid for relaxation
- 5.1. L-theanine mechanism of action
- 5.2. Dosage and reception time L-theanine
- 5.3. L-theanine in combination with caffeine
- 5.4. Side effects and contraindications L-theanine
- 5.5. Clinical studies of L-theanine
- 5.6. The best brands of L-theanine
- 5-HTP: The predecessor of serotonin and melatonin
- 6.1. 5-HTP action mechanism
- 6.2. Dosage and reception time 5-HTP
- 6.3. Side effects and contraindications 5-HTP
- 6.4. 5-HTP interaction with other drugs
- 6.5. Clinical research 5-HTP
- 6.6. The best brands 5-HTP
- Glycine: amino acid to improve sleep
- 7.1. The mechanism of action of glycine
- 7.2. Dosage and time of glycine
- 7.3. Glycine with nervous tension and stress
- 7.4. Side effects and contraindications of glycine
- 7.5. Clinical studies of glycine
- 7.6. The best brands of glycine
- Lavender: Aromatherapy for sleeping
- 8.1. Lavender action mechanism
- 8.2. Lavender essential oil: methods of use (diffuser, bath, massage)
- 8.3. Lavender capsules and tea
- 8.4. Side effects and contraindications of lavender
- 8.5. Clinical research of lavender
- 8.6. The best brands of lavender
- Triptofan: Amino acid for melatonin synthesis
- 9.1. The mechanism of action of the tripophane
- 9.2. Dosage and time for taking tripophan
- 9.3. Triptophan in the Products of Pit on
- 9.4. Side effects and contraindications of tryptophan
- 9.5. Clinical studies of Tryptophan
- 9.6. The best brands of tripophanes
- Gaba (Gaba): Neurotransmitter for relaxation
- 10.1. The mechanism of action of the margin
- 10.2. Dosage and time of reception
- 10.3. Rubban with anxiety and anxiety
- 10.4. Side effects and contraindications
- 10.5. Clinical studies of the margin
- 10.6. The best brands of the dime
- Melissa (lemon balm): herbal sedative
- 11.1. The mechanism of action of lemon balm
- 11.2. Dosage and methods of use of lemon balm (tea, capsules, tincture)
- 11.3. Lemon balm in combination with other herbs
- 11.4. Side effects and contraindications of lemon balm
- 11.5. Clinical research of lemon balm
- 11.6. The best brands of lemon balm
- Hops: Sleeping herbal
- 12.1. The mechanism of action of the hops
- 12.2. Dosage and methods of using hops (tea, capsules, extract)
- 12.3. Hops in combination with valerian
- 12.4. Side effects and contraindications of hops
- 12.5. Clinical research of hops
- 12.6. The best brands of hops
- Muscular walnut: spice for sleeping (with caution)
- 13.1. Muscular walnut action mechanism
- 13.2. Dosage and methods of using nutmeg (tea, additive)
- 13.3. Side effects and contraindications of nutmeg (toxicity!)
- 13.4. Warnings when using nutmeg
- 13.5. Alternative safe options
- B vitamins B: Support for the nervous system
- 14.1. The role of group B vitamins in the health of the nervous system
- 14.2. Vitamin B12 and dream
- 14.3. Vitamin B6 and sleep
- 14.4. Dosage of B vitamins to improve sleep
- 14.5. B vitamins deficiency and sleep disturbances
- 14.6. The best brands of B vitamins
- Passiflora (passion): Herbal sedative
- 15.1. Passiflora mechanism
- 15.2. Dosage and methods of using passiflora (tea, capsules, extract)
- 15.3. Passiflora in combination with other herbs
- 15.4. Side effects and contraindications of passiflora
- 15.5. Clinical studies of passiflora
- 15.6. The best brands of passiflora
- Cordyceps: adaptogen for sleeping (non -obvious choice)
- 16.1. The mechanism of action of cordyceps
- 16.2. The influence of cordyceps on energy and sleep
- 16.3. Dosage and time of receiving cordyceps
- 16.4. Side effects and contraindications of cordyceps
- 16.5. Clinical studies of cordyceps
- 16.6. The best cordyceps brands
- Ashvaganda: adaptogen to reduce stress
- 17.1. Mechanism actions ashagandy
- 17.2. Dosage and time of reception of ashvaganda
- 17.3. Ashvaganda with anxiety and insomnia
- 17.4. Side effects and contraindications of Ashvaganda
- 17.5. Clinical studies of Ashvaganda
- 17.6. The best brands of Ashvaganda
- Recommendations for choosing dietary supplements for sleeping
- 18.1. Determining the cause of insomnia
- 18.2. Consultation with a doctor
- 18.3. Choosing a quality product
- 18.4. Reading reviews
- 18.5. Start with small doses
- 18.6. Monitoring the effect
- Changing lifestyle to improve sleep
- 19.1. Regular sleep mode
- 19.2. Comfortable bedroom
- 19.3. Caffeine and alcohol restriction
- 19.4. Physical activity
- 19.5. Relaxation techniques (meditation, breathing exercises)
- 19.6. Limiting electronic devices before bedtime
- When to consult a doctor for sleeping
- 20.1. Chronic insomnia
- 20.2. Problems with breathing in a dream (apnea)
- 20.3. Restless legs syndrome
- 20.4. Inexplicable daytime drowsiness
- 20.5. Other symptoms affecting sleep
1. Melatonin: circadian regulator
Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms, that is, the internal biological watches of the body that control the cycle of sleep and wakefulness. The synthesis of melatonin increases in the dark and decreases in bright light, which helps the body determine the time of day and prepare for sleep.
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1.1. Melatonin action mechanism
Melatonin acts with the receptors MT1 and MT2 in the brain. Activation of these receptors contributes to:
- Reducing the excitability of the nervous system: Melatonin has a calming effect, helping to relax and prepare for sleep.
- Sleep induction: It facilitates falling asleep, reducing the time required to move from wakefulness to sleep.
- Improving the quality of sleep: Melatonin contributes to deeper and more prolonged sleep, reducing the frequency of awakening at night.
- Regulation of circadian rhythm: It helps synchronize the internal hours of the body with external time, especially when changing time zones or replaceable work.
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1.2. Dosage and reception time
The recommended dosage of melatonin to improve sleep is usually from 0.5 mg to 5 mg. It is important to start with a minimum dose (0.5 mg or 1 mg) and gradually increase it, if necessary, under the control of well -being. Melatonin should be taken approximately 30-60 minutes before the estimated time of going to bed. When taking melatonin, it is important to create darkness and silence in the bedroom in order to enhance its effect.
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1.3. Forms of the release of melatonin
Melatonin is available in various forms of release, including:
- Tablets: The most common form is convenient to use.
- Capsules: Similar to tablets, may contain additional ingredients.
- Chewing tablets: Convenient for people who have difficulty swallowing.
- Hag -language tablets (sublovetval): They are absorbed faster into the blood, bypassing the gastrointestinal tract.
- Liquid melatonin: Allows you to more accurately dose the drug, especially for children.
- Spray: An alternative way of administration is quickly absorbed.
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1.4. Side effects and contraindications
Melatonin is usually well tolerated, but in some cases the following side effects may occur:
- Daytime drowsiness: Especially when taking high doses.
- Headache: Rare, but possible.
- Dizziness: Rarely.
- Nausea: Very rarely.
- Irritability: In isolated cases.
- Nightmares: Rarely.
Contraindications to the use of melatonin:
- Pregnancy and breastfeeding: It is not recommended, since safety data is not enough.
- Autoimmune diseases: It can stimulate the immune system.
- Reception of immunosuppressants: It can reduce the effectiveness of drugs.
- Individual intolerance: Rare but possible.
With caution, melatonin should be taken with:
- Depression: Can aggravate the symptoms.
- Epilepsy: Can reduce the threshold of convulsive readiness.
- Liver and kidney diseases: Melatonin metabolism may be disrupted.
- Administration of anticoagulants (drugs that thin the blood): Melatonin can strengthen their action.
Before taking melatonin, it is recommended to consult a doctor, especially in the presence of chronic diseases or taking other drugs.
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1.5. Clinical studies of melatonin
Numerous clinical studies confirm the effectiveness of melatonin in improving sleep, especially with:
- Insomnia: Melatonin helps reduce the time of falling asleep, increase the total duration of sleep and improve its quality.
- Syndrome of Changing Clock belts (Jetlag): Melatonin helps to adapt to a new time zone, reducing fatigue and sleep disturbance.
- Replaceable work: Melatonin helps to normalize the circadian rhythm in people working in a night shift.
- Sleep disorders in children: Melatonin can be used to treat insomnia in children with autistic spectrum disorders, attention deficiency and hyperactivity disorder (ADHD) and other developmental disorders, but only as a doctor’s prescription.
- Age -related insomnia: With age, the production of melatonin decreases, which can lead to sleep disturbances. Malatonin’s taking can help older people improve sleep quality.
Studies also show that melatonin can have a positive effect on other aspects of health, such as immunity, blood pressure and mood. However, additional studies are needed to confirm these effects.
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1.6. The best brands of melatonin
When choosing melatonin, it is important to pay attention to the reputation of the manufacturer and the availability of quality certificates. Some of the popular and reliable brands of melatonin include:
- Now Foods: It offers a wide range of melatonin in various dosages and forms of release.
- Natrol: Known with its chewing tablets of melatonin with various tastes.
- Life Extension: It offers high -quality melatonin with additional ingredients to improve sleep.
- Source Naturals: Malatonin offers in a sublingual form for quick absorption.
- Nature Made: A popular brand offering affordable melatonin in tablets.
When choosing a brand, it is recommended to read reviews of other customers and check the availability of quality certificates such as GMP (Good Manuapacturing Practice). It is also important to make sure that the product does not contain artificial additives, dyes and preservatives.
2. Magnesium: Mineral of relaxation
Magnesium is a vital mineral involved in more than 300 biochemical reactions in the body. It plays an important role in the work of the nervous system, muscles, heart and bones. Magnesium is also necessary to maintain the normal level of blood sugar, blood pressure and immunity. Magnesium deficiency can lead to various health problems, including sleep disturbances.
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2.1. The effect of magnesium on the nervous system
Magnesium has a calming and relaxing effect on the nervous system thanks to several mechanisms:
- Regulation of neurotransmitters: Magnesium is involved in the regulation of neurotransmitters, such as GABA (gamma-aminomatic acid), which is the main brake neurotransmitter in the brain. GABA helps reduce the excitability of nerve cells and promotes relaxation. Magnesium enhances the action of the GABA, which leads to a decrease in anxiety, anxiety and improving sleep.
- Blocking NMDA receptors: Magnesium blocks NMDA receptors (N-methyl-D-ASPARTE), which are exciting receptors in the brain. Excessive activation of NMDA receptors can lead to nervous excitement, anxiety and sleep disturbances. Magnesium prevents excessive stimulation of these receptors, which helps to calm and improve sleep.
- Reducing the level of cortisol: Magnesium helps to reduce the level of cortisol, stress hormone. A high level of cortisol can lead to insomnia and a deterioration in the quality of sleep. Magnesium regulates the operation of the hypothalamic-pituitary-adrenal system (GGNS), which is responsible for the body’s reaction to stress, which helps to reduce the level of cortisol and improve sleep.
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2.2. Various forms of magnesium (glycinate, citrate, tronate)
Magnesium is available in various forms, each of which has its own characteristics and bioavailability (the ability to absorb by the body):
- Magnesium glycinate (bislycinate): It is considered one of the most well -absorbed forms of magnesium. Glycine is an amino acid that has a calming effect and improves sleep. Magnesium glycinate is well tolerated and rarely causes side effects from the gastrointestinal tract. This is a great choice for people suffering from insomnia and anxiety.
- Magnesium citrate: It is also well absorbed by the body. It has a mild laxative effect, so it can be useful for constipation. However, in some people can cause diarrhea at high doses.
- Magnesium Treonate: It is believed that this form of magnesium has a high ability to penetrate through the hematoencephalic barrier (GEB) and improve cognitive functions. GEB is a barrier that protects the brain from harmful substances. Magnesium tronate can be useful for improving memory, training and reducing anxiety.
- Magnesium oxide: It is poorly absorbed by the body (about 4%). It is usually used as a laxative. It is not recommended to replenish the deficiency of magnesium.
- Magnesium sulfate (English salt, Epsskaya salt): It is poorly absorbed when administered. It is usually used for baths, since magnesium can be absorbed through the skin. Baths with English salt help to relax muscles, relieve stress and improve sleep.
- Magnesium chloride: It is well absorbed, can be used both for oral administration and for external use (for example, in the form of massage oil).
- Magnesium lactate: It is well tolerated, even people with a sensitive stomach.
When choosing a form of magnesium, it is important to take into account your individual needs and tolerance. To improve sleep, it is recommended to choose well -absorbed forms, such as glycine, citrate or tronate.
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2.3. Magnesium dosage to improve sleep
The recommended daily dose of magnesium for adults is 400-420 mg for men and 310-320 mg for women. To improve sleep, it is usually recommended to take 200-400 mg of magnesium before bedtime. It is important to start with a smaller dose (for example, 100-200 mg) and gradually increase it, if necessary, under the control of well-being. When side effects appear from the gastrointestinal tract (for example, diarrhea), the dose should be reduced or magnesium.
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2.4. Magnesium deficiency and sleep disturbance
Magnesium deficiency is a common phenomenon that can lead to various health problems, including sleep disturbances. Symptoms of magnesium deficiency may include:
- Insomnia: Difficulties with falling asleep, frequent awakening at night, early awakening.
- Anxiety and anxiety: Nervousness, irritability, sensation of tension.
- Muscle cramps and spasms: Especially in the legs.
- Headaches: Frequent headaches or migraines.
- Fatigue and weakness: A sense of constant fatigue, even after rest.
- Constipation: Difficulties with bowel movements.
- Increased blood pressure: Hypertension.
In the presence of these symptoms, consult a doctor to diagnose magnesium deficiency. The diagnosis is usually made on the basis of blood tests and the assessment of clinical symptoms.
Factors contributing to the development of magnesium deficiency:
- Insufficient magnesium consumption with food: The modern diet is often poor in products rich in magnesium.
- Violation of magnesium absorption: Some diseases of the gastrointestinal tract (for example, Crohn’s disease, celiac disease) can violate magnesium absorption.
- Taking some drugs: Diuretics (diuretics), antibiotics, proton pump inhibitors (IPP) can reduce the level of magnesium in the body.
- Chronic stress: Stress increases the excretion of magnesium from the body.
- Excessive consumption of alcohol and caffeine: Alcohol and caffeine can increase the excretion of magnesium in urine.
- Elderly age: With age, the body’s ability to absorb magnesium decreases.
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2.5. Magnesium in food products
To maintain the normal level of magnesium, it is important to include in your diet products rich in this mineral:
- Green sheet vegetables: Spinach, cabbage, salad.
- Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds.
- Legumes: Black beans, beans, lentils.
- Whole cereals: Brown rice, oatmeal, film.
- Avocado: It is rich in magnesium and useful fats.
- Dark chocolate: Contains magnesium and antioxidants.
- Bananas: Contain magnesium and potassium.
- Fat fish: Salmon, tuna, scumbria.
- TOF: Contains magnesium and protein.
Try to use a variety of products from this list to ensure sufficient magnesium intake into the body.
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2.6. The best brands of magnesium
When choosing a magnesium additive, it is important to pay attention to the form of magnesium, the dosage and reputation of the manufacturer. Some of the popular and reliable magnesium brands include:
- Doctor’s Best: Offers magnesium glycinate in capsules.
- Natural Vitality Calm: A popular brand offering magnesium citrate in the form of powder, which dissolves in water.
- Life Extension: Offers magnesium tronate in capsules.
- Now Foods: Offers various forms of magnesium, including glycinate, citrate and oxide.
- Thorne Research: Offers magnesium glycinate in capsules.
When choosing a brand, it is recommended to read reviews of other customers and check the availability of quality certificates such as NSF International or USP Verified. It is also important to make sure that the product does not contain artificial additives, dyes and preservatives.
3. Valerian: herbal sedative
Valerian medicinal (Valeriana Officinalis) is a perennial herbaceous plant that is widely used as a sedative and sleeping pills. Valerian root contains a number of active compounds that affect the nervous system, contributing to relaxation and improving sleep.
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3.1. The mechanism of action of valerian
The mechanism of action of valerian has not been fully studied, but it is believed that it is associated with the following factors:
- Influence on the GABA-GERGIC SYSTEM: Valerian can increase the concentration of the GABA (gamma-aminomatic acid) in the synaptic gap, that is, in the space between the nerve cells. GABA is the main inhibitory neurotransmitter in the brain, which reduces the excitability of nerve cells and promotes relaxation. Valerian can inhibit an enzyme that breaks down the GABA, or increase the release of GABA from nerve cells.
- Binding by GABA receptors: Some compounds contained in valerian can be connected directly with GABA receptors, enhancing their action.
- Influence on the serotonin system: Valerian can influence the serotonin system, which plays an important role in the regulation of mood, sleep and appetite. Some studies show that valerian can increase serotonin levels in the brain.
- Antioxidant activity: Valerian has antioxidant properties that can protect nerve cells from damage to free radicals.
In general, Valerian has a calming, relaxing and sleeping pill, reduces anxiety, anxiety and facilitates falling asleep.
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3.2. Dosage and methods of using valerian (tea, capsules, tincture)
Valerian is available in various forms of release:
- Tea from Valerian: To prepare tea from valerian, pour 1-2 teaspoons of the crushed root of valerian with a glass of boiling water and let it brew for 10-15 minutes. Strain and drink 30-60 minutes before bedtime. Valerian tea has a specific smell and taste, which may not please everyone.
- Capsules and tablets: Convenient form for admission, as it does not require cooking. The dosage of valerian in capsules and tablets is usually 300-600 mg of valerian extract 30-60 minutes before bedtime. It is important to follow the dosage recommendations indicated on the packaging.
- Valerian tincture: Alcohol Extract of valerian. The dosage is usually 15-30 drops of tincture diluted in a small amount of water, 30-60 minutes before bedtime. Valerian tincture has a strong smell and bitter taste.
- Valerian liquid extract: Valerian’s non -alcoholic extract. The dosage is indicated on the package.
The choice of release form depends on personal preferences and convenience of application. To improve sleep, it is recommended to take valerian 30-60 minutes before bedtime.
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3.3. Valerian in combination with other herbs
Valerian is often used in combination with other herbs that have soothing and sleeping pills, such as:
- Melissa (lemon balm): Melissa has a calming and antidepressant effect. The combination of valerian and lemon balm can be especially effective for anxiety and insomnia.
- Hops: Hops have sleeping pills. The combination of valerian and hops can improve the quality of sleep and reduce the time of falling asleep.
- Chamomile: Chamomile has a soothing and anti -inflammatory effect. The combination of valerian and chamomile can help relax and fall asleep.
- Passiflora (passion): Passiflora has a soothing and anxiolytic (anti -aircraft) effect. The combination of valerian and passiflora can be effective with anxiety and insomnia.
Ready -made grass fees containing valerian and other soothing herbs are available in pharmacies and healthy food stores. When using herbal fees, it is important to follow the dosage recommendations indicated on the packaging.
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3.4. Side effects and contraindications of valerian
Valerian is usually well tolerated, but in some cases the following side effects may occur:
- Daytime drowsiness: Especially when taking high doses.
- Headache: Rare, but possible.
- Dizziness: Rarely.
- Disorders of the gastrointestinal tract: Nausea, diarrhea, constipation. Rarely.