Overview of the best dietary supplements for falling asleep

Overview of the best dietary supplements for falling asleep: a guide for choosing a safe and effective solution

Insomnia is a problem that millions of people around the world face. The quality of sleep directly affects our physical and mental health, performance and overall well -being. The lack of sleep can lead to serious consequences, including the deterioration of cognitive functions, the weakening of immunity, the increased risk of cardiovascular diseases, depression and even weight gain. Although pharmaceutical sleeping pills can be effective in the short term, they are often accompanied by side effects, addiction and risk of dependence. Therefore, more and more people turn to alternative methods, such as the use of biologically active additives (dietary supplements) to improve sleep.

However, the market for sleeping dietary supplements is huge and diverse, which complicates the choice of a suitable product. Not all dietary supplements are equally effective, safe and suitable for everyone. In this review, we will examine in detail the most popular and studied dietary supplements for falling asleep, evaluate their effectiveness, safety, potential side effects and contraindications to help you make a conscious choice and improve the quality of your sleep. We will also discuss the factors that should be taken into account when choosing dietary supplements, such as individual characteristics of the body, causes of insomnia and compatibility with other drugs taken.

1. Melatonin: sleep hormone in a tablet

Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms that control the cycle of sleep and wakefulness. The production of melatonin increases in the dark, preparing the body for sleep, and decreases when the light is exposed, signaling the onset of wakefulness.

How Melatonin works:

• Regulation of circadian rhythms: Melatonin helps synchronize the inner clock with the outside world, providing a regular cycle of sleep and wakefulness.
• Reducing the time of falling asleep: The intake of melatonin can help fall asleep faster, especially in cases where the natural production of the hormone is disturbed, for example, when changing time zones (jetlag) or working to a night shift.
• Improving the quality of sleep: Melatonin can contribute to deeper and more calm sleep, reducing the number of awakening during the night.

Melatonin’s effectiveness:

Numerous studies confirm the effectiveness of melatonin to improve sleep. Met-analyzes show that melatonin significantly reduces the time of falling asleep, increases the total sleep time and improves sleep quality in people with insomnia. It is especially effective for people with:

• Jetlag: Melatonin helps to adapt to a new time zone, reducing the symptoms of fatigue and insomnia.
• Sleep phase delay syndrome: This is a state in which a person experiences difficulties with falling asleep in a “normal” time and wakes up late in the morning. Melatonin can help shift the cycle of sleep and wakefulness for an earlier time.
• Insomnia associated with age: With age, the production of melatonin decreases, which can lead to sleep problems. Melatonin intake can help restore the normal hormone level and improve sleep.
• Insomnia in people with visual impairments: Light plays an important role in the regulation of melatonin production. People with visual impairments can experience circus rhythms and sleep.

Safety and side effects:

Melatonin is usually considered safe for short -term use. However, side effects are possible, such as:

• Drowsiness during the day: Melatonin can cause drowsiness during the day, especially when taking high doses.
• Headache: Some people may experience headache after taking melatonin.
• Dizziness: In rare cases, melatonin can cause dizziness.
• Nausea: Some people may experience nausea after taking melatonin.
• Irritability: In rare cases, melatonin can cause irritability.
• Nightmares: In some people, melatonin can cause nightmares.

Contraindications:

Melatonin is not recommended to take:

• Pregnant and lactating women: Melatonin safety for pregnant women and nursing women has not been established.
• People with autoimmune diseases: Melatonin can stimulate the immune system, which can worsen the condition of people with autoimmune diseases.
• People with liver diseases: Melatonin is metabolized in the liver, so people with liver diseases should take it with caution.
• People taking anticoagulants: Melatonin can enhance the effect of anticoagulants, increasing the risk of bleeding.
• Children: The intake of melatonin with children should be agreed with the doctor.

Dosage:

The optimal dose of melatonin varies depending on the individual characteristics and the cause of insomnia. It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it if necessary. The maximum recommended dose is 5 mg. Melatonin should be taken 30-60 minutes before bedtime. It is important to consult a doctor before taking melatonin in order to determine the optimal dose and exclude contraindications.

2. Valerian: a traditional plant for sleeping

Valerian is a perennial herbaceous plant, which is traditionally used to treat insomnia and anxiety. Valerian root contains various active compounds, which are believed to have a calming and sleeping pill.

How Valerian works:

• Improving the level of GABA: Valerian allegedly increases the level of gamma-aminomatic acid (GABA) in the brain. GABA is a neurotransmitter that has a calming effect and reduces nervous excitability.
• Interaction with adenosine receptors: Some studies show that valerian can interact with adenosine receptors, which also plays a role in sleep regulation.
• Reducing anxiety: Valerian can help reduce anxiety and nervous tension, which can help improve sleep.

Valerian’s effectiveness:

Studies of the effectiveness of valerian for the treatment of insomnia give conflicting results. Some studies show that valerian can improve the quality of sleep and reduce the time of falling asleep, while other studies do not detect a significant effect. Differences in the results can be related to differences in the research methodology, valerian dosage and individual characteristics of participants. Despite the contradictory results, many people report improving sleep after taking valerian. Valerian can be more effective with prolonged use.

Safety and side effects:

Valerian is usually considered safe for most people. However, side effects are possible, such as:

• Drowsiness during the day: Valerian can cause drowsiness during the day.
• Headache: Some people may experience headache after taking valerian.
• Dizziness: In rare cases, valerian can cause dizziness.
• Indigestion: Some people may experience a stomach disorder, such as nausea, diarrhea or constipation, after taking valerian.
• Anxiety: In rare cases, valerian can cause concern.

Contraindications:

Valerian is not recommended to accept:

• Pregnant and lactating women: Valerian safety for pregnant women and nursing women has not been established.
• Children under 3 years old: Valerian is not recommended for children under 3 years old.
• People taking sedatives: Valerian can enhance the effect of sedatives.
• Alcohol to people: Valerian can enhance the effect of alcohol.

Dosage:

The optimal dose of valerian varies depending on the individual characteristics and severity of insomnia. It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary. Valerian can be effective for prolonged use (for several weeks). Consult a doctor before taking valerian.

3. Chamomile: soothing herbal tea for sleeping

Chamomile is an annual herbaceous plant, widely known for its soothing properties. Chamomile tea is traditionally used for relaxation, removing anxiety and improving sleep.

How chamomile works:

• Apigenin content: Chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain, which can help reduce anxiety and relax.
• Reducing anxiety: Chamomile can help reduce anxiety and nervous tension, which can help improve sleep.
• Salting effect: The aroma and taste of chamomile have a calming effect that can help relax before bedtime.

Chamomile’s effectiveness:

Studies of chamomile effectiveness to improve sleep give encouraging results. Some studies show that chamomile can improve sleep quality and reduce the time of falling asleep, especially in people with mild and moderate insomnia. One study showed that chamomile can be effective for improving sleep in older people. Another study showed that chamomile can help reduce symptoms of anxiety and depression, which are often associated with insomnia.

Safety and side effects:

Chamomile is usually considered safe for most people. However, side effects are possible, such as:

• Allergic reactions: In some people, chamomile can cause allergic reactions, especially in people with allergies to Ambrosia, chrysanthemums, marigolds or chamomile.
• Drowsiness during the day: Chamomile can cause drowsiness during the day.
• Nausea: In rare cases, chamomile can cause nausea.

Contraindications:

Chamomile is not recommended to take:

• People with allergies to chamomile or other plants of the Astrov family: Allergic reactions can be serious.
• People taking anticoagulants: Chamomile can enhance the effect of anticoagulants, increasing the risk of bleeding.
• Pregnant women: You should consult a doctor before the use of chamomile during pregnancy.

Dosage:

It is usually recommended to drink 1-2 cups of chamomile tea for 30-60 minutes before bedtime. For the preparation of tea, you can use 1-2 teaspoons of dried chamomile flowers per cup of hot water. Let it brew for 5-10 minutes. Chamomile is also available in the form of capsules and extracts. The dosage of capsules and extracts varies depending on the concentration of active substances. It is important to follow the instructions on the packaging.

4. L-theanine: Amino acid for relaxation and improving sleep

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

How L-theanine works:

• Improving the level of GABA, serotonin and dopamine: L-theanine can increase the level of neurotransmitters GABA, serotonin and dopamine in the brain. These neurotransmitters play a role in the regulation of mood, sleep and relaxation.
• Reducing anxiety: L-theanine can help reduce anxiety and nervous tension without causing drowsiness.
• Improving concentration: L-theanine can improve concentration and attention, while reducing anxiety.
• Alpha waves: L-theanine stimulates the production of alpha waves in the brain that are associated with a state of relaxation and creativity.

Effectiveness of L-theanine:

Studies show that L-theanine can improve sleep quality, reduce anxiety and improve concentration. One study showed that L-theanine can improve sleep in children with attention deficiency and hyperactivity disorder (ADHD). Another study showed that L-theanine can help reduce anxiety and improve sleep in people who have stress. L-theanine can be especially useful for people who experience difficulties with falling asleep due to anxiety or stress.

Safety and side effects:

L-theanine is usually considered safe for most people. However, side effects are possible, such as:

• Headache: In rare cases, L-theanine can cause headache.
• Dizziness: In rare cases, L-theanine can cause dizziness.
• Indigestion: In rare cases, L-theanine can cause stomach disorder.

Contraindications:

L-theanine is not recommended to take:

• People with low blood pressure: L-theanine can reduce blood pressure.
• Pregnant and lactating women: The safety of the L-theanine for pregnant women and nursing women has not been established.

Dosage:

It is usually recommended to take 200-400 mg of L-theanine 30-60 minutes before bedtime. L-theanine can be taken in the form of capsules or tablets. It is also contained in tea, but the concentration of L-theanine in tea can vary.

5. Magnesium: a mineral for muscle relaxation and improving sleep

Magnesium is an important mineral that is involved in many processes in the body, including regulation of the nervous system, muscle relaxation and blood sugar. Magnesium deficiency can lead to insomnia, anxiety and other health problems.

How Magnesium works:

• Regulation of the nervous system: Magnesium helps regulate the nervous system, reducing nervous excitability and contributing to relaxation.
• Muscle relaxation: Magnesium helps to relax muscles, which can help improve sleep. The lack of magnesium can lead to muscle spasms and convulsions that can break the dream.
• Melatonin regulation: Magnesium can participate in the regulation of the production of melatonin, sleep hormone.
• Reducing cortisol: Magnesium helps reduce the level of cortisol, stress hormone, which helps to improve sleep.

Magnesium effectiveness:

Studies show that magnesium can improve the quality of sleep, especially in people with magnesium deficiency. One study showed that magnesium can improve sleep in older people with insomnia. Another study showed that magnesium can help reduce the symptoms of restless legs syndrome, which often disrupts sleep. Various forms of magnesium have a different degree of absorption. Magnesium glycinate, tronate and citrate are considered the most bioavailable.

Safety and side effects:

Magnesium is usually considered safe for most people. However, side effects are possible, such as:

• Diarrhea: High doses of magnesium can cause diarrhea.
• Indigestion: Some people may experience a stomach disorder after taking magnesium.
• Nausea: In rare cases, magnesium can cause nausea.
• Low blood pressure: Magnesium can reduce blood pressure.

Contraindications:

Magnesium is not recommended to accept:

• People with kidney diseases: People with kidney diseases should take magnesium with caution and under the supervision of a doctor.
• People with low blood pressure: Magnesium can reduce blood pressure.
• People taking certain medications: Magnesium can interact with some drugs such as antibiotics and diuretics.

Dosage:

The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. To improve sleep, you can take 200-400 mg of magnesium 30-60 minutes before bedtime. Magnesium can be taken in the form of capsules, tablets or powder. It is also contained in some foods, such as green leafy vegetables, nuts and seeds.

6. Triptophan: Amino acid, serotonin precursor and melatonin

Triptofan is an indispensable amino acid that is necessary for the production of serotonin and melatonin. Serotonin is a neurotransmitter that regulates mood, appetite and sleep. Melatonin is a hormone that regulates the cycle of sleep and wakefulness.

How Triptofan works:

• Transformation into serotonin: Triptofan turns into serotonin in the brain. Serotonin plays a role in the regulation of mood, appetite and sleep.
• Transformation into melatonin: Serotonin turns into a melatonin in the pineal gland. Melatonin regulates the cycle of sleep and wakefulness.
• Improving mood: Triptophanes can improve mood, which can help improve sleep.

Tryptophan’s effectiveness:

Studies show that Triptophanes can improve sleep quality and reduce falling asleep. One study showed that Triptophanes can improve sleep in people with mild and moderate insomnia. Another study showed that Triptophanes can help reduce the symptoms of premenstrual syndrome (PMS), which often disrupt sleep.

Safety and side effects:

Triptofan is usually considered safe for most people. However, side effects are possible, such as:

• Nausea: Some people may experience nausea after taking a tripophane.
• Diarrhea: High doses of tryptophan can cause diarrhea.
• Drowsiness during the day: Triptophanes can cause drowsiness during the day.
• Headache: In rare cases, a tripophane can cause a headache.

Contraindications:

Triptofan is not recommended to take:

• People taking antidepressants: Triptophanes can interact with antidepressants, increasing the risk of serotonin syndrome.
• People with liver diseases: People with liver diseases should take a tripophane with caution and under the supervision of a doctor.
• Pregnant and lactating women: Triptophanes safety for pregnant and lactating women has not been established.

Dosage:

It is usually recommended to take 500-1000 mg of tryptophan 30-60 minutes before bedtime. Triptofan can be taken in the form of capsules or tablets. It is also contained in some foods, such as turkey, chicken, fish, nuts and seeds.

7. Gaba (Gaba): Neurotransmitter to calm and sleep

Gama (gamma-aminoxyaleic acid) is a neurotransmitter that plays an important role in the regulation of the nervous system. It has a calming and relaxing effect, reducing nervous excitability.

How the marble works:

• Reduced nervous excitability: The margin is associated with the receptors of the dime in the brain, which leads to a decrease in nervous excitability and promotes relaxation.
• Reducing anxiety: The margin can help reduce anxiety and nervous stress, which can help improve sleep.
• Improving mood: A dime can improve mood, which can help improve sleep.

The effectiveness of the margin:

Despite the theoretical benefit, the effectiveness of the oral administration of a marriage to improve sleep is controversial. There is an opinion that a dime taken inward does not penetrate well through a hematoencephalic barrier (GEB), which protects the brain from harmful substances. However, some studies show that a dime can improve the quality of sleep and reduce the time of falling asleep, especially in combination with other additives, such as L-theanine. Further studies are needed to confirm the effectiveness of the dime to improve sleep.

Safety and side effects:

The dime is usually considered safe for most people. However, side effects are possible, such as:

• Drowsiness during the day: The margin can cause drowsiness during the day.
• Headache: In rare cases, a margin can cause a headache.
• Indigestion: In rare cases, a margin can cause stomach disorder.

Contraindications:

The dime is not recommended to be accepted:

• Pregnant and lactating women: Safety of a margin for pregnant and lactating women has not been established.
• People taking sedatives: The margin can enhance the effect of sedatives.

Dosage:

It is usually recommended to take 200-500 mg of a marble 30-60 minutes before bedtime. The dormant can be taken in the form of capsules or tablets.

8. 5-HTP (5-Hydroxryptophan): Serotonin Precursor

5-HTP (5-hydroxyryptophan) is an amino acid that is a serotonin precursor. Like Triptophan, 5-HTP can increase the level of serotonin in the brain, which can improve mood, reduce anxiety and help improve sleep.

How 5-HTP works:

• Transformation into serotonin: 5-HTP turns into serotonin in the brain. Compared to Triptophan, 5-HTP turns faster into serotonin, since it bypasses several stages of metabolism.
• Improving mood: 5-HTP can improve mood, which can help improve sleep.
• Reducing anxiety: 5-HTP can help reduce anxiety and nervous stress, which can help improve sleep.

5-HTP efficiency:

Studies show that 5-HTP can improve sleep quality and reduce falling asleep. One study showed that 5-HTP can improve sleep in people with insomnia associated with depression. Another study showed that 5-HTP can help reduce the symptoms of fibromyalgia, which often disrupt sleep.

Safety and side effects:

5-HTP can be associated with more serious side effects than a tripophane, especially when taking high doses or in combination with certain drugs. Possible side effects include:

• Nausea: Nausea is the most common side effect of 5-HTP.
• Diarrhea: High doses of 5-HTP can cause diarrhea.
• Vomit: In rare cases, 5-HTP can cause vomiting.
• Anxiety: In rare cases, 5-HTP can cause concern.
• Serotonin syndrome: 5-HTP can increase the risk of serotonin syndrome, especially when taking antidepressants in combination. Serotonin syndrome is a serious condition that can lead to death.

Contraindications:

5-HTP is not recommended to accept:

• People taking antidepressants: 5-HTP can interact with antidepressants, increasing the risk of serotonin syndrome.
• People with liver diseases: People with liver diseases should take 5-HTP with caution and under the supervision of a doctor.
• Pregnant and lactating women: 5-HTP safety for pregnant women and nursing women has not been installed.

Dosage:

It is usually recommended to start with a low dose (50 mg) and gradually increase it if necessary. The maximum recommended dose is 300 mg. 5-HTP should be taken 30-60 minutes before bedtime. It is important to consult a doctor before taking 5-HTP, especially if you take any medicine.

Factors that should be considered when choosing a dietary supplement for sleeping:

• Causes of insomnia: It is important to determine the causes of insomnia in order to choose the most suitable dietary supplement. For example, if insomnia is associated with anxiety, L-theanine or chamomile can be more effective than melatonin. If insomnia is associated with a deficiency of magnesium, the intake of magnesium can help improve sleep.
• Individual characteristics of the body: Each organism reacts to dietary supplements in different ways. Some people can be more sensitive to certain dietary supplements than others. It is important to start with a low dose and gradually increase it if necessary.
• Compatibility with other drugs taken: Some dietary supplements can interact with medicines. It is important to consult a doctor before taking Bad, especially if you take any medicine.
• Quality product: It is important to choose dietary supplements from reliable manufacturers to be sure of the quality and safety of the product. Pay attention to the availability of quality certificates and reviews of other users.
• Output form: Dad for sleeping are available in various forms of release, such as capsules, tablets, powders, teas and liquid extracts. Choose the form of release, which is most convenient for you.
• Price: The price of sleep dietary supplements can vary significantly. Compare prices from different manufacturers before making a purchase. Remember that a higher price does not always guarantee the best quality.

It is important to remember:

• Bades are not a replacement for a healthy lifestyle. To improve sleep, it is important to observe sleep and wakefulness, avoid the use of caffeine and alcohol before bedtime, regularly engage in physical exercises and create comfortable sleeping conditions.
• Bades are not drugs and are not intended for the treatment of diseases. If you experience serious sleep problems, consult a doctor.
• Self -medication can be dangerous to health. Consult a doctor before taking any dietary supplement.

Conclusion

The choice of the best diet for falling asleep is an individual process that requires the accounting of many factors. This review has provided detailed information about the most popular and studied dietary supplements for sleeping, their effectiveness, safety and potential side effects. It is important to remember that dietary supplements are not panacea and should be used in combination with a healthy lifestyle and consultation with a doctor. We hope that this information will help you make a conscious choice and improve the quality of your sleep.