Top dietary supplement to improve sleep in women

Top Badov to improve sleep in women: a full guide for choosing and using

Women’s sleep is a complex and multifaceted process subject to hormonal vibrations, stress, diet, physical activity and many other factors. Sleep disorders in women are more common than in men, and can manifest in the form of difficulties with falling asleep, frequent awakening at night, early awakening, feeling of fatigue after sleep, as well as in other non -specific symptoms, such as irritability, worsening concentration and reducing performance.

Many women, faced with sleep problems, are looking for alternative treatment methods, including biologically active additives (dietary supplements). Bades may contain vitamins, minerals, herbs and other substances that are believed to improve the quality of sleep. However, it is important to understand that dietary supplements are not medicines, and their effectiveness can vary depending on the individual characteristics of the body and the causes of sleep disturbance. Before taking any dietary supplement, it is recommended to consult a doctor.

In this leadership, we will consider the most popular and promising dietary supplements that can help women improve sleep, analyze their mechanisms of action, dosage, side effects and contraindications, as well as give scientific evidence of their effectiveness.

1. Melatonin: circadian rhythm regulator

Melatonin is a hormone that is naturally produced by the pineal gland in the brain in response to the darkness. It plays a key role in the regulation of circadian rhythms, internal biological watches, which control the sleeping cycle. The level of melatonin usually begins to increase in the evening, reaching the peak at night, and decreases in the morning, signaling the body about the day of the day.

• The mechanism of action: Melatonin acts on receptors in the brain, in particular on MT1 and MT2 receptors that are involved in the regulation of sleep and circadian rhythms. T lied with these receptors, melatonin helps to reduce activity and prepare the body for sleep. It can also have antioxidant and anti -inflammatory properties.
• Application in women: Melatonin can be especially useful for women who are difficult to fall asleep associated with the change of clock belts (jetlag), replaceable work or circus rhythms. It can also help improve sleep quality in women with insomnia, especially those who suffer from a decrease in melatonin level with age.
• Dosage: The recommended dosage of melatonin to improve sleep is usually from 0.3 to 5 mg, taken 30-60 minutes before bedtime. You should start with a minimum dose and gradually increase it if necessary.
• Side effects: Melatonin is usually well tolerated, but in some cases side effects can occur, such as drowsiness during the day, headache, dizziness, nausea and irritability.
• Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. The simultaneous use of melatonin with alcohol, sleeping pills and some other drugs should be avoided.
• Scientific evidence: Numerous studies have shown that melatonin can effectively improve sleep in people with insomnia related to circadian rhythms. For example, a systematic review and meta analysis published in the magazine “Sleep Medicine Reviews” in 2017 showed that melatonin significantly reduces the time of falling asleep, increases the total duration of sleep and improves sleep quality in people with insomnia.

2. Magnesium: Mineral for relaxation

Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body, including the regulation of the nervous system, muscle function and blood sugar. Magnesium deficiency can lead to various health problems, including sleep disorders.

• The mechanism of action: Magnesium helps to relax muscles and nervous system, blocking NMDA receptors that are involved in the excitation of neurons. It can also increase the level of gamma-aminomatic acid (GABA), neurotransmitter, which has a calming and sleeping pill.
• Application in women: Magnesium can be useful to women who are related to sleeping, associated with stress, anxiety, muscle cramps or restless legs syndrome. It can also help improve sleep in women during menopause, when estrogen levels are reduced, which can lead to sleep disturbances.
• Dosage: The recommended dosage of magnesium to improve sleep is usually from 200 to 400 mg, taken before bedtime. The most easily digestible forms of magnesium include magnesium citrate, magnesium glycinate and magnesium tronate.
• Side effects: In high doses, magnesium can cause side effects, such as diarrhea, nausea and cramps in the abdomen.
• Contraindications: Magnesium is not recommended for people with renal failure. The simultaneous use of magnesium with some drugs, such as antibiotics and diuretics, should be avoided.
• Scientific evidence: Studies have shown that magnesium can improve sleep in people with insomnia. For example, a randomized controlled study published in the journal Journal of Research in Medical Sciences in 2012 showed that the intake of magnesium has improved subjective sleep indicators, such as falling asleep, the total duration of sleep and the quality of sleep in elderly people with insomnia.

3. L-dean: amino acid for relaxation

L-theanine is an amino acid that is contained in the leaves of green tea. It has soothing and anti -stress properties, and can help improve sleep quality.

• The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, neurotransmitters, which play an important role in regulating mood, relaxation and sleep. It can also reduce the level of cortisol, stress hormone.
• Application in women: L-theanine can be useful to women who are related to sleeping related to stress, anxiety or increased excitability. It can also help improve concentration and reduce mental fatigue during the day.
• Dosage: The recommended dosage of L-theanine to improve sleep is usually from 100 to 200 mg, taken 30-60 minutes before bedtime.
• Side effects: L-theanine is usually well tolerated, and side effects rarely occur. In some cases, headache, dizziness or nausea may be observed.
• Contraindications: L-theanine is not recommended for pregnant and nursing women, as well as people with low blood pressure. The simultaneous administration of L-theanine with some drugs, such as antihypertensive drugs, should be avoided.
• Scientific evidence: Studies have shown that L-theanine can improve sleep in people with anxiety and stress. For example, a study published in the journal Journal of Physiological Anthropology in 2006 showed that the intake of L-theanine improved the quality of sleep, reduced the level of anxiety and improved cognitive functions among students experiencing stress.

4. Valerian: a traditional sleep

Valerian is a herbaceous plant, the roots of which are traditionally used to treat insomnia and anxiety.

• The mechanism of action: Valerian contains several active components, including valerian acid and out-of-air acid, which are believed to affect the gameck receptors in the brain, increasing the level of the GABA and exerting a calming and sleeping pills.
• Application in women: Valerian can be useful to women who are related to sleeping, related to anxiety, stress or nervous stress. It can also help reduce the symptoms associated with menopause, such as the ejiumns of heat and night sweating, which can disturb the dream.
• Dosage: The recommended dosage of valerian to improve sleep is usually from 400 to 900 mg of valerian root extract, taken 30-60 minutes before bedtime.
• Side effects: Valerian is usually well tolerated, but in some cases side effects can occur, such as drowsiness during the day, headache, dizziness and stomach disorder.
• Contraindications: Valerian is not recommended for pregnant and lactating women, as well as people with liver diseases. The simultaneous intake of valerian with alcohol, sleeping pills and some other drugs should be avoided.
• Scientific evidence: Studies have shown that valerian can improve sleep in people with insomnia. However, the research results are ambiguous, and further research is necessary to confirm the effectiveness of valerian. The meta-analysis, published in the magazine “American Journal of Medicine” in 2006, showed that valerian can improve the subjective indicators of sleep, but the effect was not statistically significant in all studies.

5. Chamomile: Herbal Relaxant

Chamomile is a herbaceous plant, the flowers of which are traditionally used for cooking soothing tea.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that can be associated with game receptors in the brain, having a calming and sleeping pill.
• Application in women: Chamomile can be useful to women who are related to sleeping, associated with stress, anxiety or nervous stress. It can also help reduce the symptoms associated with the premenstrual syndrome (PMS), such as anxiety and irritability that can disturb the dream.
• Dosage: The recommended dosage of chamomile for improving sleep is usually from 400 to 800 mg of chamomile extract, taken 30-60 minutes before bedtime, or a cup of chamomile tea made from 1-2 teaspoons of dried chamomile flowers.
• Side effects: Chamomile is usually well tolerated, but in some cases allergic reactions can occur, especially in people with allergies to ambrosia.
• Contraindications: Chamomile is not recommended for pregnant and nursing women, as well as people with allergies to Ambrosia. The simultaneous use of chamomile with some drugs, such as anticoagulants, should be avoided.
• Scientific evidence: Studies have shown that chamomile can improve sleep in people with insomnia. For example, a study published in the journal Journal of Advanced Nursing in 2015 showed that the use of chamomile tea improved the quality of sleep in the elderly.

6. 5-htp: the predecessor of serotonin

5-hydroxyrypthophanes (5-HTP) is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite.

• The mechanism of action: 5-HTP is converted into serotonin in the brain. Increasing the level of serotonin can help improve mood, reduce anxiety and improve sleep. Serotonin is also the predecessor of melatonin, hormone, which regulates circus rhythms.
• Application in women: 5-HTP can be useful to women who are related to sleeping related to depression, anxiety or low serotonin levels. It can also help reduce the symptoms associated with PMS, such as depression and irritability that can disturb the dream.
• Dosage: The recommended 5-HTP dosage to improve sleep is usually from 50 to 100 mg, taken 30-60 minutes before bedtime.
• Side effects: In high doses, 5-HTP can cause side effects, such as nausea, vomiting, diarrhea and headache.
• Contraindications: 5-HTP is not recommended for pregnant and nursing women, as well as people who take antidepressants, such as selective inhibitors of the reverse capture of serotonin (SIOOS). The simultaneous use of 5-HTP with some other drugs, such as triptans, should be avoided.
• Scientific evidence: Studies have shown that 5-HTP can improve sleep in people with depression and insomnia. However, further research is needed to confirm the effectiveness of 5-HTP.

7. GABA (Gaba): Neurotransmitter to calm

Gamma-aminomatic acid (GABA) is the main brake neurotransmitter in the brain. It helps reduce the activity of neurons and has a calming and sleeping pill.

• The mechanism of action: The GABA is associated with the GABA receptors in the brain, reducing the excitability of neurons and contributing to relaxation and sleep.
• Application in women: The GABA can be useful to women who are experiencing sleep problems associated with stress, anxiety or increased excitability.
• Dosage: The recommended dosage of the GABA for improving sleep is usually from 500 to 1000 mg, taken 30-60 minutes before bedtime.
• Side effects: The GABA is usually well tolerated, but in some cases side effects can occur, such as drowsiness during the day, headache and dizziness.
• Contraindications: The GABA is not recommended for pregnant and nursing women, as well as people with liver diseases. The simultaneous intake of the GABA with alcohol, sleeping pills and some other drugs should be avoided.
• Scientific evidence: Studies have shown that GABA can improve sleep in people with insomnia. However, the research results are ambiguous, and further research is necessary to confirm the effectiveness of the GABA. Some studies show that the GABA, taken orally, may ineffectively penetrate the hematoencephalic barrier.

8. Passiflora: Herbal antidepressant and sleeping pills

Passiflora is a herbaceous plant that is traditionally used to treat anxiety, insomnia and nervous tension.

• The mechanism of action: Passiflora contains substances that can affect GABA receptors in the brain, increasing the level of GABA and having a calming and sleeping pill. It can also have antioxidant and anti -inflammatory properties.
• Application in women: Passiflora can be useful for women who are related to sleeping, related to anxiety, stress or nervous tension. It can also help reduce the symptoms associated with menopause, such as anxiety, irritability and insomnia.
• Dosage: The recommended dosage of the passiflora to improve sleep is usually from 300 to 600 mg of passiflora extract, taken 30-60 minutes before bedtime.
• Side effects: Passiflora is usually well tolerated, but in some cases side effects can occur, such as drowsiness during the day, headache and dizziness.
• Contraindications: Passiflora is not recommended for pregnant and nursing women, as well as people with low blood pressure. The simultaneous use of passiflora with alcohol, sleeping pills and some other drugs should be avoided.
• Scientific evidence: Studies have shown that passiflora can improve sleep in people with anxiety and insomnia. For example, a study published in the journal Phytotherapy Research in 2011 showed that taking passiflora improved the quality of sleep in people with anxiety.

9. Triptofan: an indispensable amino acid

Triptofan is an indispensable amino acid that is necessary for the synthesis of serotonin and melatonin in the brain.

• The mechanism of action: Triptofan is converted into 5-HTP, which is then converted into serotonin and melatonin. An increase in the level of serotonin and melatonin can help improve mood, reduce anxiety and improve sleep.
• Application in women: Triptophanes can be useful to women who are experiencing sleep problems associated with depression, anxiety or low level of serotonin and melatonin. It can also help reduce the symptoms associated with PMS, such as depression, irritability and insomnia.
• Dosage: The recommended dosage of a tripophan for improving sleep is usually from 500 to 1000 mg, taken 30-60 minutes before bedtime. Triptofan is better absorbed if it is taken on an empty stomach, far from protein foods.
• Side effects: In high doses, tripophanes can cause side effects, such as nausea, vomiting, diarrhea and headache.
• Contraindications: Triptophanes are not recommended to be taken by pregnant and nursing women, as well as people who take antidepressants, such as SIOOS. The simultaneous intake of tryptophan should be avoided with some other drugs, such as triptans.
• Scientific evidence: Studies have shown that Triptophanes can improve sleep in people with insomnia. However, further research is needed to confirm the effectiveness of tryptophan.

10. L-Lisin and L-Arginine: A combination for deeper sleep

The combination of L-lysine and L-arginine, two essential amino acids, can have a positive effect on the quality of sleep, especially in combination with other methods of improving sleep.

• The mechanism of action: L-Lisin and L-Arginine stimulate the release of growth hormone (GH) during sleep. The growth hormone plays an important role in restoring tissues, strengthening immunity and metabolism. A deeper and more restoring sleep caused by the release of GH can improve overall well -being and quality of life.
• Application in women: This combination may be useful for women who are difficult to achieve deep sleep, feeling fatigue after sleep or wanting to improve recovery after physical exertion.
• Dosage: The recommended dosage is usually 1-3 grams of L-lysine and 1-3 grams of L-Arginine, taken before bedtime. It is important to start with a lower dosage and gradually increase it if necessary.
• Side effects: In high doses, L-lysine can cause nausea, diarrhea and abdominal pain. L-Arginine can cause a decrease in blood pressure, stomach disorder and exacerbation of herpes.
• Contraindications: L-Lisin is contraindicated in people with hyperlizinemia. L-Arginin is contraindicated in people with herpes in the active phase, as well as people with low blood pressure. Pregnant and lactating women should consult a doctor before taking this combination.
• Scientific evidence: Studies on the influence of the combination of L-lysine and L-arginine on sleep are limited, but there are studies confirming their influence on the release of the growth hormone. Additional studies are necessary to confirm their direct impact on the quality of sleep.

Important warnings when choosing and using dietary supplements to improve sleep:

• Consultation with a doctor: Before you start taking any dietary supplement to improve sleep, you need to consult a doctor. The doctor will be able to determine the cause of sleep disorders, evaluate your health status and choose the most suitable dietary supplement, taking into account your individual characteristics.
• Composition and quality: Choose dietary supplements from reliable manufacturers who undergo quality control and meet safety requirements. Pay attention to the composition of the dietary supplement indicated on the packaging, and make sure that it contains only the ingredients that you need.
• Dosage: Do not exceed the recommended dosage of the dietary supplement indicated on the packaging. An overdose can lead to undesirable side effects.
• Interaction with drugs: Tell the doctor about all the medicines that you take to avoid possible interactions with dietary supplements.
• Individual reaction: Watch your condition after the start of the dietary supplement. If you notice any side effects, stop taking a dietary supplement and consult a doctor.
• Not a replacement of treatment: Bades are not a replacement for a full treatment of sleep disorders. If you suffer from insomnia or other serious sleep problems, consult a doctor to diagnose and prescribe the appropriate treatment.
• Sleep hygiene: Remember that dietary supplements are only one of the tools to improve sleep. It is also important to observe the rules of sleep hygiene, such as going to bed and get up at the same time every day, to avoid using caffeine and alcohol before bedtime, to create a comfortable sleeping environment in the bedroom and regularly engage in physical exercises.

Sleep disorders in women are a common problem that can negatively affect health and quality of life. Bades can be a useful addition to a comprehensive approach to the treatment of sleep disturbances, but it is important to use them wisely and under the supervision of a doctor. Compliance with sleep hygiene rules, a healthy lifestyle and timely seeking a doctor will help you return a healthy and full sleep.

This detailed article provides a comprehensive overview of various supplements that may help improve sleep in women. It includes information on the mechanisms of action, dosages, potential side effects, contraindications, and scientific evidence for each supplement. The article also emphasizes the importance of consulting with a healthcare professional before taking any supplements.