How dietary supplements help with sleep problems

How dietary supplements help with sleep problems: extensive review

Sleep disorders, from insomnia to restless legs syndrome, amaze a significant part of the world’s population. The search for effective solutions encourages many to turn to biologically active additives (dietary supplements), which promise to facilitate falling asleep, improve sleep quality and reduce daytime drowsiness. However, the effectiveness and safety of dietary supplements for sleep problems are the subject of constant discussions and scientific research. In this comprehensive review, we will consider various dietary supplements used to treat sleep disturbances, based on scientific data and clinical studies in order to provide detailed information about their potential advantages and risks.

Melatonin: Gloron of Darkness and circadian rhythm regulator

Melatonin, probably the most famous additive for improving sleep, is a hormone naturally produced by the pineal gland in the brain. Its production increases in the dark, signaling the body about preparing for sleep. The additives of melatonin are synthetic versions of the hormone and are often used to treat sleep disorders, especially when changing time zones, working in a night shift and insomnia.

• The mechanism of action: Melatonin acts, contacting melatonin receptors (MT1 and MT2) in the brain. Binding with MT1 contributes to drowsiness, and binding with MT2 helps to regulate the circus rhythm of the body, the internal watches that control the cycles of sleep and wakefulness.

• Efficiency: Numerous studies confirm the effectiveness of melatonin in the treatment of sleep disorders. Meta-analysis published in Journal of Clinical Sleep Medicineshowed that melatonin reduces the time of falling asleep (latency of sleep) and increases the total sleep time. It is especially useful for people with a delay in the phase of sleep, when the natural time of falling asleep and awakening is shifted later than usual. In addition, melatonin can help reduce the symptoms of the change of time zones, adjusting the circadian rhythm in accordance with the new time zone.

• Dosage and safety: The usual dose of melatonin is from 0.5 mg to 5 mg, taken 30-60 minutes before bedtime. It is recommended to start with the lowest effective dose and gradually increase it if necessary. Melatonin is usually considered safe for short -term use, but long -term effects are not sufficiently studied. Potential side effects can include headache, dizziness, nausea and drowsiness the next morning. Melatonin can interact with certain drugs such as anticoagulants and immunosuppressants, so it is important to consult a doctor before using it, especially if you have any basic diseases or take other drugs. It is important to note that the quality and purity of melatonin additives can vary, so choose products from respected manufacturers that conduct independent tests.

Valerian: A traditional plant to improve sleep

Valeriana Officinalis is a herbaceous plant that has been used for centuries to treat insomnia and anxiety. Valerian root contains several compounds, which are believed to have sedative and soothing properties.

• The mechanism of action: It is assumed that valerian affects the level of gamma-aminoastamical acid (GABA) in the brain. GABA is a neurotransmitter that inhibits the activity of the nervous system, contributing to relaxation and reducing anxiety. It is believed that Valerian increases the concentration of the GABA in synapses, or by inhibiting its decay, or by stimulating its release. In addition, Valerian can interact with other neurotransmitters, such as serotonin, who plays a role in the regulation of mood and sleep.

• Efficiency: The results of valerian efficiency in the treatment of insomnia are ambiguous. Some studies show that valerian can improve sleep quality and reduce the time of falling asleep, while others do not detect significant advantages. Meta-analysis published in American Journal of Medicineshowed that Valerian can improve subjective indicators of sleep quality, but additional studies are needed to confirm these results. Partially ambiguous results can be associated with differences in research design, valerian dosage and individual differences in the reaction to the addition.

• Dosage and safety: The usual dose of valerian is from 400 mg to 900 mg of valerian root extract, taken 30-60 minutes before bedtime. Valerian is usually considered safe for most people, but potential side effects can include headache, dizziness, stomach disorder and drowsiness the next morning. Valerian can interact with certain drugs such as sedatives and antidepressants, so it is important to consult a doctor before using it, especially if you have any main diseases or you take other drugs. Due to the risk of drowsiness, caution should be observed when driving a car or working with hazardous equipment after taking valerian. The quality of valerian additives can also vary, so choose products from respected manufacturers who conduct independent tests.

Chamomile: Tender grass for relaxation and sleep

Chamomile is a well -known grass used for centuries thanks to its soothing and relaxing properties. It is often used in the form of tea, but also available in the form of additives.

• The mechanism of action: Chamomile contains several compounds that are believed to help relax and improve sleep. One of the main compounds is Apigenin, an antioxidant that binds to benzodiazepine receptors in the brain. These receptors are also a target for sedative drugs, such as Valium. The binding of Apigenin with these receptors can help reduce anxiety and contribute to drowsiness. In addition, chamomile has anti -inflammatory properties that can help alleviate physical discomfort that can interfere with sleep.

• Efficiency: Several studies have shown that chamomile can improve sleep quality and reduce anxiety symptoms. A study published in Journal of Advanced Nursingshowed that tea with chamomile improves the quality of sleep in older people. Another study published in Alternative Therapies in Health and Medicineshowed that chamomile extract reduces the symptoms of generalized alarming disorder, which is often associated with sleep problems. Although additional studies are needed to fully understand the mechanism of chamomile and its effectiveness, preliminary data suggest that it can be a useful addition to improve sleep and relax.

• Dosage and safety: Chamomile can be consumed in various forms, including tea, extracts and capsules. For tea with chamomile, it is usually recommended to brew 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes. For extracts and capsules, dosage can vary depending on the concentration of the product. Chamomile is usually considered safe for most people, but potential side effects can include allergic reactions, especially in people with allergies to ambrosia, chrysanthemum or margarita. In rare cases, chamomile can cause drowsiness or nausea. Pregnant and lactating women should consult a doctor before the use of chamomile.

L-dean: amino acid for relaxation without drowsiness

L-theanine is an amino acid contained mainly in tea leaves (Camellia sinensis). He is known for his soothing and relaxing properties without drowsiness.

• The mechanism of action: L-theanine crosses a hematoencephalic barrier and affects the level of several neurotransmitters in the brain, including GABA, serotonin and dopamine. It increases the level of the GABA, which contributes to relaxation and reduces anxiety. It also modulates the level of serotonin and dopamine, which play a role in the regulation of mood and sleep. In addition, the L-theanine can increase alpha wave activity in the brain, which is associated with a relaxed but vigilant state.

• Efficiency: Studies have shown that L-theanine can improve sleep quality, reduce anxiety and improve cognitive functions. A study published in Journal of Medicinal Foodshowed that L-theanine improves sleep quality and reduces symptoms of anxiety in children with attention deficiency and hyperactivity (ADHD). Another study published in Asia Pacific Journal of Clinical Nutritionshowed that L-theanine improves sleep quality, reduces the time of falling asleep and reduces sleep disturbances. It is important to note that L-theanine is not a sedative and does not cause drowsiness directly. Instead, it promotes relaxation and reduces the alarm, which can indirectly improve the quality of sleep.

• Dosage and safety: The usual dose of L-theanine is from 100 mg to 200 mg, taken 30-60 minutes before bedtime. L-theanine is usually considered safe for most people, and side effects are rare. However, in rare cases, L-theanine can cause headache, dizziness or stomach disorder. L-theanine can interact with certain drugs, such as medicines for blood pressure, so it is important to consult a doctor before using it, especially if you have any basic diseases or you take other drugs.

Magnesium: Mineral for muscle relaxation and sleep regulation

Magnesium is an important mineral that plays a role in many body functions, including sleep regulation, muscle relaxation and nerves function.

• The mechanism of action: Magnesium is involved in the regulation of several neurotransmitters who play a role in a dream, including GABA and melatonin. It also helps regulate the stress hormone cortisol. In addition, magnesium plays a role in relaxing muscles, blocking the intake of calcium into muscle cells, which can help reduce the cramps of the calf muscles and restless legs syndrome that can interfere with sleep.

• Efficiency: Magnesium deficiency can lead to sleep disturbances, such as insomnia and restless legs syndrome. Studies have shown that magnesium additives can improve the quality of sleep, reduce falling asleep and increase the total sleep time, especially in people with magnesium deficiency. A study published in Journal of Research in Medical Sciencesshowed that magnesium additives improve subjective indicators of insomnia in the elderly. Another study published in Journal of the American Geriatrics Societyshowed that magnesium additives reduce symptoms of restless legs syndrome.

• Dosage and safety: The recommended daily dose of magnesium is from 310 mg to 420 mg for adults. Magnesium additives are available in various forms, such as magnesium oxide, magnesium citrate and magnesium glycinate. Magnesium glycinate and magnesium citrate are usually considered more well absorbed than magnesium oxide. Magnesium additives are usually considered safe for most people, but potential side effects can include diarrhea, nausea and cramps in the abdomen. High doses of magnesium can cause low blood pressure, irregular heartbeat and other serious problems. Magnesium can interact with certain drugs such as antibiotics and diuretics, so it is important to consult a doctor before using it, especially if you have any basic diseases or take other drugs.

5-HTP (5-hydroxyrypthophanes): predecessor serotonin and melatonin

5-HTP is an amino acid that is a natural predecessor of serotonin, neurotransmitter, which plays a role in the regulation of mood, sleep and appetite. Serotonin is also the predecessor of melatonin, hormone, which regulates the cycle of sleep and wakefulness.

• The mechanism of action: 5-HTP crosses the hematoencephalic barrier and is converted into serotonin. An increase in the level of serotonin in the brain can improve mood, reduce anxiety and promote relaxation, which can indirectly improve sleep quality. In addition, 5-HTP can increase the level of melatonin, which can help adjust the cycle of sleep and wakefulness.

• Efficiency: Some studies have shown that 5-HTP can improve sleep quality and reduce insomnia symptoms. A study published in Journal of International Medical Researchshowed that 5-HTP improves sleep quality, reduces the time of falling asleep and reduces night awakening. Another study published in Sleepshowed that 5-HTP increases the level of melatonin and improves sleep quality in people with insomnia. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of 5-HTP treatment for sleep problems.

• Dosage and safety: The usual 5-HTP dose is from 50 mg to 200 mg, taken 30-60 minutes before bedtime. 5-HTP can cause side effects, such as nausea, diarrhea, vomiting and abdominal pain. In rare cases, 5-HTP can cause serotonin syndrome, a serious condition that occurs with a high level of serotonin in the brain. Symptoms of serotonin syndrome may include anxiety, excitement, tremor, muscle cramps and rapid heartbeat. 5-HTP can interact with certain drugs such as antidepressants and painkillers, so it is important to consult a doctor before using it, especially if you have any main diseases or you take other drugs. 5-HTP should not be taken by pregnant or nursing women.

GABA (gamma-aminomatic acid): inhibitory neurotransmitter for sleeping

GABA is the main inhibitory neurotransmitter in the brain. It helps reduce nervous excitability and promotes relaxation.

• The mechanism of action: The GABA works, contacting the gamut receptors in the brain, which leads to a decrease in neurons. This effect helps to reduce anxiety, calm the nerves and promote sleep.

• Efficiency: Theoretically, GABA additives should improve sleep, but evidence of the effectiveness of the oral administration of the GABA is limited. The GABA is difficult to overcome the hematoencephalic barrier, which reduces its ability to directly affect the brain. Some studies show that GABA can improve sleep quality, but additional studies are needed.

• Dosage and safety: Doses of the GABA vary, but usually account for 250 mg to 1000 mg before bedtime. Side effects are usually light and may include stomach disorder. People taking medications should consult their doctor before taking GABA.

Triptofan: the necessary amino acid for serotonin and melatonin

Triptofan is an indispensable amino acid necessary for the body for the production of serotonin and melatonin.

• The mechanism of action: Triptofan is converted into 5-HTP, which is then converted into serotonin, and then into melatonin. Thus, Triptofan is the predecessor of both hormones important for regulation of sleep.

• Efficiency: Studies show that Triptophanes can improve sleep, especially in people with mild insomnia. It can reduce the time of falling asleep and improve the overall quality of sleep.

• Dosage and safety: Doses of L-tripteophanes are usually from 500 mg to 2000 mg before bedtime. Triptofan is usually considered safe, but can cause side effects, such as nausea and dizziness. It should not be taken with some drugs, so before use should consult a doctor.

Ayurveda herbs: Ashvaganda, Brahmi and Jatansxi

Ayurveda, a traditional Indian medicine system, offers several herbs that have been used for centuries to improve sleep and reduce stress.

• Ashwaganda (withania somnifera): Ashvaganda is an adaptogen, which means that it helps the body adapt to stress. It can reduce anxiety, improve sleep quality and increase overall energy. Studies show that Ashvaganda can improve sleep quality and reduce the time of falling asleep. The usual dose is from 300 mg to 500 mg of standardized extract.

• Bacopa Monnieri: Brahmi is known for its cognitive advantages, but can also improve sleep, reducing anxiety and contributing to relaxation. Long -term use can improve sleep. The dosage is usually from 300 mg to 450 mg of standardized extract.

• Jatansi (Nardostachys Jatamansi): Jatansxi is another grass used in Ayurveda to improve sleep and reduce stress. It is believed that it has a calming effect on the brain. Doses are usually from 500 mg to 1000 mg.

Other additives and plants used to improve sleep

In addition to the aforementioned dietary supplements, there are a number of other additives and plants that are used to improve sleep, although scientific data on their effectiveness can be more limited.

• Lemon Balm (Melissa Officinalis): Lemon balm is a grass that is traditionally used to reduce anxiety and improve sleep. It is often combined with other herbs, such as valerian.
• Passiflora Incarnata): Passion is grass that can help reduce anxiety and improve sleep quality.
• Hops (Humulus lupulus): Hops are a plant that is usually used in brewing, but also has sedative properties and can help improve sleep.

Important considerations and precautions

Although dietary supplements can be useful for improving sleep, it is important to remember the following moments:

• Consult a doctor: Before taking any dietary supplement to improve sleep, consult your doctor, especially if you have any basic diseases or take other medicines.
• Do not replace the medicine: The dietary supplement should not replace the medicines prescribed by the doctor.
• Check the quality: Choose a dietary supplement from respected manufacturers who conduct independent tests to guarantee the quality and cleanliness of the product.
• Start with a low dose: Start with the lowest effective dose and gradually increase it if necessary.
• Pay attention to side effects: Be attentive to potential side effects and stop using if you experience any unpleasant symptoms.
• Do not use for a long time: Bad should usually be used for a short time, unless otherwise recommended by your doctor.
• Aware of drug interaction: Bad can interact with certain drugs, so it is important to talk with your doctor before using them.
• Do not use breastfeeding during pregnancy or breastfeeding: Pregnant and nursing women should consult a doctor before using any dietary supplements.

Non -drug approaches to improving sleep

Before contacting dietary supplements, it is recommended to try non -drug approaches to improving sleep. These include:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing atmosphere before going to bed: Take a warm bath, read a book or listen to soothing music.
• Avoid caffeine and alcohol before bedtime: These substances can interfere with sleep.
• Regularly engage in physical exercises: Regular physical exercises can improve sleep quality, but avoid intensive exercises immediately before bedtime.
• Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can interfere with the production of melatonin.
• Provide silence, darkness and coolness in the bedroom: The optimal conditions for sleeping are a quiet, dark and cool room.
• Manage stress: Use stress control methods such as meditation, yoga or breathing exercises.
• Consult a doctor if you have a suspicion of sleep disorder: If you experience constant problems with sleep, consult a doctor to exclude the presence of sleep disorders such as apnea in a dream or restless legs syndrome.

In conclusion, dietary supplements can be useful to improve sleep, but it is important to use them with caution and under the supervision of a doctor. Always first try non -drug approaches and choose dietary supplements from respected manufacturers. Remember that sleep is a complex process, and what is suitable for one person may not be suitable for another.