Top additives for healthy circadian rhythm

Top additives for healthy circadian rhythm: the path to harmonious sleep and wakefulness

Section 1: Understanding the circadian rhythm and its importance

The circus rhythm, often called the “internal clock” of the body, is a 24-hour cycle that regulates many physiological processes, including sleep-bonding, the production of hormones, body temperature and metabolism. This rhythm is synchronized with external signals, such as daylight and darkness, and plays a decisive role in maintaining overall health and well -being.

1.1. Circadian rhythm mechanisms:

The circadian rhythm is based on a group of genes known as the “time genes” that interact with each other in complex feedback. These genes are expressed in various tissues and organs, but the central regulator is located in the suprachiasmic nucleus (circuit) located in the brain hypothalamus.

The circuit receives information about the light through the retina and transmits these signals to other parts of the brain and body, synchronizing them with a 24-hour cycle. Violation of this process can lead to various health problems.

1.2. Factors affecting the circus rhythm:

Many factors can affect the circus rhythm, both internal and external. These include:

• World: The most powerful synchronizer. The effect of bright light in the morning helps to maintain wakefulness, and the lack of light in the evening helps to develop melatonin.
• Sleep and wakeful schedule: The inconsistent schedule of sleep and wakefulness, for example, due to replaceable work or social factors, can violate the internal clock.
• Nutrition: The eating time and the composition of the diet can also affect the circus rhythm.
• Physical activity: Regular physical exercises, especially in the morning, can improve sleep and synchronize the circus rhythm.
• Stress: Chronic stress can disrupt the production of hormones and knock down the circus rhythm.
• Age: With age, the circus rhythm can become less stable, which leads to sleep problems.
• Genetics: A genetic predisposition can also affect the individual characteristics of circadian rhythm.
• Medicines: Some drugs can affect sleep and wakefulness, violating the circus rhythm.

1.3. The consequences of circus rhythm disorders:

Violation of circadian rhythm, also known as desinchronization, can lead to a number of negative health consequences, including:

• Sleep problems: Insomnia, drowsiness during the day, violation of the quality of sleep.
• Mood disorders: Depression, anxiety, irritability.
• Reducing cognitive functions: Difficulties with concentration, memory and decision making.
• Digestive problems: Constipation, diarrhea, irritable bowel syndrome.
• Weakening of immunity: Increased susceptibility to infections.
• Increased risk of chronic diseases: Obesity, type 2 diabetes, cardiovascular disease, cancer.

Section 2: additives to support a healthy circadian rhythm

While maintaining the regular schedule of sleep and wakefulness, the effect of natural light and the observance of a healthy lifestyle are the basis for a healthy circadian rhythm, some additives can provide additional support. It is important to note that before taking any additives, you should consult a doctor, especially if you have any diseases or you take medications.

2.1. Melatonin:

Melatonin is a hormone produced by an pineal gland in the brain, which plays a key role in the regulation of the Son-Bodium cycle. The production of melatonin increases in the dark and decreases when the light is exposed.

• How works: Melatonin is associated with receptors in the brain, contributing to relaxation and causing drowsiness. It can also help reduce the time of falling asleep and improve sleep quality.
• Benefit: It helps with insomnia, the change of time zones (jetlag), sleep disturbances in people with a delay in the phase of sleep (when a person falls asleep and wakes up later than usual), as well as in people with autism or other neurological disorders.
• Dosage: It is usually recommended to start with 0.5-3 mg 30-60 minutes before bedtime. The dosage should be selected individually under the supervision of a doctor.
• Side effects: The most common side effects of melatonin include drowsiness, headache, dizziness and nausea. In rare cases, more serious side effects can occur, such as depression, anxiety and changes in blood pressure.
• Important points:
  • Use melatonin only if necessary and not on an ongoing basis without consulting a doctor.
  • Avoid taking melatonin during the day, as this can break the circadian rhythm.
  • The quality of melatonin additives can vary. Choose products from well -known manufacturers who have undergone an independent quality test.
  • Melatonin can interact with some drugs such as antidepressants and anticoagulants. Be sure to inform your doctor if you take any medicine.

2.2. Magnesium:

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including sleep regulation, muscle relaxation and stress reduction.

• How works: Magnesium helps to regulate the production of melatonin and gamma-aminomatic acid (GABA), a neurotransmitter that promotes relaxation and sleep. He can also help reduce the level of cortisol, stress hormone that can interfere with sleep.
• Benefit: It can help with insomnia, restless legs syndrome, muscle cramps and anxiety.
• Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime.
• Side effects: High doses of magnesium can cause diarrhea, nausea and cramps in the abdomen.
• Important points:
  • There are various forms of magnesium, such as citrate, glycinate, tronate and oxide. Magnesium glycinate and tronate are considered more easily digestible and can be more effective for improving sleep.
  • Taking magnesium with food can improve its absorption.
  • Magnesium can interact with some drugs such as antibiotics and diuretics. Be sure to inform your doctor if you take any medicine.

2.3. L-triptophan:

L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin. Serotonin plays an important role in the regulation of mood and sleep, and melatonin, as mentioned earlier, regulates the sleeping cycle.

• How works: L-tripthophanes turns into serotonin in the brain, which can then be transformed into melatonin. An increase in the level of serotonin and melatonin can contribute to relaxation, improvement of mood and better sleep.
• Benefit: It can help with insomnia, depression and anxiety.
• Dosage: It is usually recommended to take 500-1000 mg L-tripteophan before bedtime.
• Side effects: The most common side effects of L-tripthophanes include nausea, dizziness and drowsiness.
• Important points:
  • L-tripthophanes is better absorbed on an empty stomach or with carbohydrates.
  • L-tripthophanes can interact with some drugs such as antidepressants. Be sure to inform your doctor if you take any medicine.
  • Some studies have shown that 5-HTP (5-hydroxitriptophanes), another predecessor of serotonin, can be more effective than L-tripthophanes to increase the level of serotonin and improve sleep.

2.4. Glycine:

Glycine is an amino acid that plays an important role in the regulation of sleep, mood and cognitive functions.

• How works: Glycine acts as a neurotransmitter that can reduce body temperature and promote relaxation. It can also improve sleep quality and reduce falling asleep.
• Benefit: It can help with insomnia, improve cognitive functions and reduce schizophrenia symptoms.
• Dosage: It is usually recommended to take 3 grams of glycine before bedtime.
• Side effects: Glycine is usually well tolerated, but in some cases it can cause nausea or stomach disorder.
• Important points:
  • Glycine can be taken with or without food.
  • Glycine can interact with some drugs. Be sure to inform your doctor if you take any medicine.

2.5. Valerian:

Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety.

• How works: Valerian contains compounds that can contact the GABA receptors in the brain, contributing to relaxation and sleep.
• Benefit: It can help with insomnia, anxiety and restless legs syndrome.
• Dosage: It is usually recommended to take 400-900 mg of valerian extract before bedtime.
• Side effects: The most common side effects of valerian include drowsiness, headache and stomach disorder.
• Important points:
  • Valerian can interact with some drugs such as antidepressants and sedatives. Be sure to inform your doctor if you take any medicine.
  • The effect of valerian can manifest itself gradually, therefore, to achieve the best results, it may take several weeks of regular reception.

2.6. Chamomile:

Chamomile is a medicinal plant that has soothing and anti -inflammatory properties.

• How works: Chamomile contains Apigenin, an antioxidant that can be associated with the receptors of the GABA in the brain, contributing to relaxation and sleep.
• Benefit: It can help with insomnia, anxiety and stomach disorder.
• Dosage: Chamomile can be consumed in the form of tea (1-2 cups before bedtime) or in the form of an extract (400-1600 mg before bedtime).
• Side effects: Chamomile is usually well tolerated, but in rare cases it can cause allergic reactions.
• Important points:
  • Avoid the use of chamomile if you are allergic to the plants of the Astro family (for example, ambrosia, chrysanthemums).
  • Chamomile can interact with some drugs such as anticoagulants. Be sure to inform your doctor if you take any medicine.

2.7. Lemon balm:

Lemon balm is a medicinal plant that has soothing and antiviral properties.

• How works: Lemon balm contains compounds that can increase the level of the GABA in the brain, contributing to relaxation and sleep.
• Benefit: It can help with insomnia, anxiety, depression and herpes.
• Dosage: It is usually recommended to take 300-600 mg of lemon balm extract before bedtime.
• Side effects: Lemon balm is usually well tolerated, but in some cases, drowsiness or disorder of the stomach can cause drowsiness.
• Important points:
  • Lemon balm can interact with some drugs such as sedatives. Be sure to inform your doctor if you take any medicine.

2.8. Teanin:

Theoren is an amino acid contained in tea, which has soothing and antioxidant properties.

• How works: Theorin can increase the level of GABA, serotonin and dopamine in the brain, contributing to relaxation, improving mood and cognitive functions.
• Benefit: It can help with anxiety, stress, improve concentration and sleep quality.
• Dosage: It is usually recommended to take 100-200 mg of theadan before bedtime.
• Side effects: Theorine is usually well tolerated, but in rare cases it can cause headache or drowsiness.
• Important points:
  • Theory can be taken with or without food.
  • Theorine can interact with some drugs such as stimulants. Be sure to inform your doctor if you take any medicine.

2.9. Saffron:

Shafran is a spice obtained from sowing saffron flowers (Crocus sativus), which has antidepressive and antioxidant properties.

• How works: Shafran contains compounds that can increase the level of serotonin, dopamine and norepinephrine in the brain, improving mood and sleep.
• Benefit: It can help with depression, anxiety, insomnia and premenstrual syndrome.
• Dosage: It is usually recommended to take 30 mg of saffron extract per day.
• Side effects: Safran is usually well tolerated, but in high doses can cause nausea, dizziness and dry mouth.
• Important points:
  • Safran can interact with some drugs such as antidepressants and anticoagulants. Be sure to inform your doctor if you take any medicine.
  • Make sure you buy saffron from a reliable supplier to avoid fakes.

2.10. Triptofan and carbohydrates:

The combination of L-tripteophan with carbohydrates can enhance its effect that promotes sleep. Carbohydrates stimulate the production of insulin, which helps tripophanes penetrate the brain.

• How works: Carbohydrates increase the level of insulin, which removes other amino acids from the blood, facilitating the triptophane penetration through the hematoencephalic barrier.
• Benefit: It can improve falling asleep and quality of sleep.
• Dosage: Take 500-1000 mg L-tripthophanes with a small amount of carbohydrates (for example, a small portion of fruits or crackers) 30-60 minutes before bedtime.
• Side effects: As with only a tripophane, nausea, dizziness and drowsiness are possible.
• Important points:
  • Avoid the use of a large amount of carbohydrates before bedtime, as this can lead to jumps in blood sugar and break the dream.
  • This method is not recommended for people with diabetes or other diseases requiring control of blood sugar.

Section 3: Other strategies to improve circadian rhythm

In addition to additives, there are other strategies that can help improve circus rhythm and sleep quality:

• Maintaining regular sleep and wakefulness schedule: Try to go to bed and wake up at the same time every day, even on weekends.
• The impact of natural light: Get enough sunlight during the day, especially in the morning.
• Limiting the effects of artificial light in the evening: Avoid the use of electronic devices with screens (phones, tablets, computers) before bedtime, since the blue light emitted by these devices can suppress the production of melatonin. Use blue light filters or glasses that block blue light.
• Creating a relaxing routine before bedtime: Take a warm bath, read the book, listen to soothing music or make easy stretching.
• Creating comfortable sleep conditions: Provide silence, darkness and coolness in the bedroom. Use sleeping mask, take or fan, if necessary.
• Regular physical activity: Do physical exercises regularly, but avoid intense training before bedtime.
• Avoid caffeine and alcohol before bedtime: Caffeine is a stimulant that can interfere with sleep. Alcohol can help fall asleep, but it worsens the quality of sleep in the second half of the night.
• Limiting fluid consumption before bedtime: This can reduce the need to get to the toilet at night.
• Balanced nutrition: Proper nutrition, rich in vitamins and minerals, also contributes to a healthy circus rhythm.
• Stress management: Use relaxation methods such as meditation, yoga or breathing exercises to reduce stress.
• Consult a doctor: If you have constant sleep problems, consult a doctor to exclude any medical reasons.

It is important to remember: Addresses are only one of the components of healthy sleep and circadian rhythm. The best results are achieved by combining additives with other healthy habits. Always consult a doctor before taking any additives, especially if you have any diseases or you take medicines.

Section 4: Additional considerations and warnings

When using additives to improve circadian rhythm, it is important to consider the following considerations and warnings:

• Individual differences: The effectiveness of additives can vary from person to person. What works for one may not work for the other.
• Product quality: The quality of the additives can vary significantly. Choose products from well -known manufacturers who have undergone an independent quality test. Look for quality signs such as NSF International, USP Verified or Consumerlab.com.
• Interaction with drugs: Additions can interact with some drugs. Be sure to tell your doctor about all the additives that you accept.
• Dosage: Start with a low dose and gradually increase it until you find an effective dose. Do not exceed the recommended dose.
• Duration of use: Do not use additives on an ongoing basis without consulting a doctor. Long -term use of some additives can lead to side effects or reducing efficiency.
• Pregnancy and breastfeeding: Some additives can be unsafe for pregnant or nursing women. Consult a doctor before using any additives if you are pregnant or breastfeeding.
• Children: Do not give additives to children without consulting a doctor.
• Do not replace medical treatment: Additions should not be used as a replacement for medical treatment. If you have any medical problems, consult a doctor.
• Side effects: Follow any side effects and stop using the additive if they arise.
• Combined products: Be careful with combined products containing several ingredients. It is difficult to determine which ingredient causes side effects or interaction.
• Realistic expectations: Additives are not a magical remedy. They can be useful in combination with other healthy habits, but it should not be expected that they will instantly solve all sleep problems.
• Stop using it immediately before the operation: Some additives can affect blood coagulation or interaction with anesthesia. Stop using any additives at least two weeks before the planned operation, unless otherwise specified by your doctor.

Remember that a healthy circadian rhythm is the basis for good health and well -being. The combination of a healthy lifestyle with the reasonable use of additives can help you improve your sleep, mood and general quality of life. Always consult your doctor before starting to take any additives to make sure that they are safe and suitable for you.