Effective supplements for normalization of sleep: detailed analysis
Melatonin: circadian rhythm regulator
Melatonin is a hormone produced by the pineal gland, which plays a key role in regulating the sleeping cycle, also known as the circus rhythm. Its production increases in the dark, signaling the body about the approach of the time of sleep, and decreases when the light is exposed, contributing to awakening. Synthetic additives of melatonin are widely used to combat insomnia, especially for violations associated with circadian rhythm disorders.
The mechanism of action: Melatonin affects melatonin receptors (MT1 and MT2), located in the brain, in particular, in the suprachiasmic nucleus (SCN), the main regulator of circadian rhythm. The activation of these receptors contributes to the onset of drowsiness and a decrease in excitability. In addition, Melatonin has antioxidant properties, which can have an additional beneficial effect on health.
Application:
- Saytag: Melatonin effectively helps with Jetlaga, adjusting the circadian rhythm after flights after a few time zones. It is recommended to take melatonin a few days before and after the flight, adjusting the time for admission to the desired sleep time in a new time zone.
- Insomnia: Melatonin can be useful in chronic insomnia, especially in people with impaired sleep schedule or reduced natural production of melatonin, for example, in older people.
- Delayed Sleep Phase Syndrome – DSPS): People with DSPS have difficulties with falling asleep and awakening at the usual time. The reception of melatonin a few hours before the desired time of falling asleep can help to move the circus rhythm forward.
- Work Mutary: Workers working in shift often suffer from sleep disturbances. Melatonin can help them adapt to an irregular graphics and improve sleep quality.
- Children and adolescents: The use of melatonin in children and adolescents should be agreed with the doctor. It can be useful in autistic spectrum disorders (races) or attention deficiency and hyperactivity deficiency (ADHD) when children have problems with sleep.
Dosage: The dosage of melatonin varies depending on individual needs and goals. Usually they start with a low dose (0.5-1 mg) 30-60 minutes before bedtime and gradually increase, if necessary, to a maximum dose of 5 mg. It is important to remember that a too high dose of melatonin can cause side effects, such as headache, dizziness and nausea.
Side effects: In general, melatonin is considered safe with short -term use. However, some people may experience side effects, such as:
- Headache
- Dizziness
- Nausea
- Drowsiness during the day
- Irritability
- Nightmares
Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. It can interact with some drugs such as anticoagulants, antidepressants and immunosuppressants. Therefore, before taking melatonin, it is necessary to consult a doctor.
Output forms: Melatonin is available in various forms, including tablets, capsules, chewing sweets, sprays and liquids. There are also drug melatonin preparations, which gradually release the hormone during the night, providing a longer effect.
Quality: It is important to choose high -quality additives of melatonin from reliable manufacturers who have passed the test for cleanliness and maintenance. Some additives may contain impurities or not correspond to the declared dosage.
Magnesium: Mineral of calm
Magnesium is an important mineral involved in many physiological processes in the body, including sleep regulation, mood and nervous system. Magnesium deficiency can lead to insomnia, anxiety and other health problems.
The mechanism of action: Magnesium affects sleep in several ways:
- Regulation of neurotransmitters: Magnesium is involved in the regulation of neurotransmitters, such as gamma-aminomasyal acid (GABA), which has a calming effect and promotes falling asleep. It can also reduce the level of cortisol, stress hormone that can interfere with sleep.
- Muscle relaxation: Magnesium helps to relax muscles, preventing muscle cramps and convulsions that can break the dream.
- Melatonin regulation: Magnesium is involved in the development of melatonin, sleep hormone.
Application:
- Insomnia: Magnesium can be effective for insomnia, especially in people with a deficiency of magnesium.
- Anxiety: Magnesium has a calming effect and can help reduce anxiety, which, in turn, can improve sleep.
- Restless legs syndrome (SBN): Magnesium can relieve SBN symptoms, such as unpleasant sensations in the legs and an irresistible desire to move them, which often interfere with sleep.
- Muscle cramps: Magnesium helps prevent muscle cramps that can occur during sleep and break it.
Dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. However, the dosage may vary depending on individual needs and health status.
Forms of magnesium: There are various forms of magnesium, which differ in bioavailability and effectiveness. Some of the most common forms include:
- Magnesium glycinate: It is well absorbed and has a calming effect.
- Magnesium citrate: It has a laxative effect and can help with constipation.
- Magnesium oxide: It is poorly absorbed and can cause stomach disorder.
- Magnesium Treonate: Penetrates through a hematoencephalic barrier and can improve cognitive functions.
Side effects: In general, magnesium is considered safe subject to the recommended dosage. However, high doses of magnesium can cause side effects, such as:
- Diarrhea
- Nausea
- Vomit
- Spasms in the stomach
Contraindications: Magnesium is not recommended for people with kidney diseases, as well as when taking some drugs, such as antibiotics and diuretics. Before taking magnesium, it is necessary to consult a doctor.
Sources of magnesium: Magnesium is contained in many foods, such as:
- Dark green leafy vegetables (spinach, Cale)
- Nuts and seeds (almonds, pumpkin seeds)
- Legumes (black beans, lentils)
- Whole grain products (brown rice, oatmeal)
- Avocado
- Dark chocolate
L-theanine: relaxation amino acid
L-theanine is an amino acid contained in tea, especially in green tea. It has a calming effect and can help reduce anxiety and improve sleep quality.
The mechanism of action: L-theanine affects sleep in several ways:
- Increase alpha waves of the brain: L-theanine increases the production of alpha waves in the brain that are associated with relaxation and tranquility.
- Regulation of neurotransmitters: L-theanine affects the level of neurotransmitters, such as GABA, dopamine and serotonin, which play an important role in the regulation of mood and sleep.
- Reduction of excitability: L-theanine reduces the excitability of the nervous system, which can help reduce anxiety and improve sleep.
Application:
- Insomnia: L-theanine can be effective for insomnia, especially in people who have difficulty falling asleep due to anxiety or stress.
- Anxiety: L-theanine has a calming effect and can help reduce anxiety without causing drowsiness.
- Improving cognitive functions: L-theanine can improve cognitive functions, such as attention and concentration, especially in combination with caffeine.
Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. The dosage may vary depending on individual needs and health status.
Side effects: L-theanine is considered safe subject to the recommended dosage. However, some people may experience side effects, such as:
- Headache
- Nausea
- Indigestion
Contraindications: L-theanine is not recommended for pregnant and nursing women, as well as people with low blood pressure. Before taking the L-theanine, you need to consult a doctor.
L-theanine sources:
- Green tea
- Black tea
- White tea
- L-dean additives
Valerian: A traditional sedative
Valerian is a medicinal plant that is traditionally used to treat insomnia, anxiety and nervous tension.
The mechanism of action: The mechanism of action of valerian has not been fully studied, but it is assumed that it affects sleep in several ways:
- GABA increase: Valerian can increase the level of GABA in the brain, which leads to a calming effect and promotes falling asleep.
- Impact on adenosine receptors: Valerian can affect the receptors of adenosine, neurotransmitter, which plays a role in the regulation of sleep and wakefulness.
- Reducing anxiety: Valerian has a calming effect and can help reduce anxiety, which, in turn, can improve sleep.
Application:
- Insomnia: Valerian can be effective for insomnia, especially in people who have difficulty falling asleep.
- Anxiety: Valerian has a calming effect and can help reduce anxiety.
- Muscle cramps: Valerian can help relax muscles and reduce muscle cramps.
Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime. The dosage may vary depending on individual needs and health status.
Side effects: Valerian is considered relatively safe, but some people may experience side effects, such as:
- Headache
- Dizziness
- Indigestion
- Daytime drowsiness
Contraindications: Valerian is not recommended for pregnant and nursing women, as well as children under 3 years of age. It can interact with some drugs such as antidepressants and tranquilizers. Before taking valerian, you need to consult a doctor.
Output forms: Valerian is available in various forms, including capsules, tablets, tinctures and tea.
Important: The effect of valerian may not appear immediately, but after several days or weeks of regular admission.
Chamomile: Soft sedative effect
Chamomile is a medicinal plant widely known for its soothing properties. It is often used as a soft sedative to improve sleep and reduce anxiety.
The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to certain receptors in the brain that can help reduce anxiety and initiate sleep. It is also believed that chamomile has anti -inflammatory properties that can indirectly help improve sleep, reducing the overall level of inflammation in the body.
Application:
- Insomnia: Chamomile can be useful for people who have difficulties with falling asleep or maintaining sleep. It is often used as an alternative to stronger sleeping pills.
- Anxiety: Thanks to its soothing properties, chamomile can help reduce symptoms of anxiety, such as anxiety, nervousness and irritability.
- Reducing stress: Chamomile can help reduce stress, creating a feeling of relaxation and tranquility.
- Digestive problems: Chamomile can help relieve discomfort in the stomach, such as bloating and cramping, which can help improve sleep.
Dosage: The dosage of chamomile varies depending on the form of admission.
- Tea: It is usually recommended to brew 1-2 tea bags of chamomile in boiling water for 5-10 minutes and drink before bedtime.
- Capsules or tablets: The dosage of capsules or chamomile tablets is usually 200-400 mg for 30-60 minutes before bedtime.
- Extract: The dosage of chamomile extract can vary depending on concentration.
Side effects: Chamomile is considered safe for most people, but some may experience side effects, such as:
- Allergic reactions: people with allergies to plants of the Astro family (for example, ambrosia, calendula) can be more prone to allergic reactions to chamomile.
- Nausea
- Dizziness
Contraindications:
- Pregnancy and breastfeeding: There are not enough studies on the safety of chamomile during pregnancy and breastfeeding, so it is recommended to avoid its use during these periods.
- Medication: Chamomile can interact with some drugs, such as anticoagulants and sedatives.
Output forms: Chamomile is available in various forms, including tea bags, capsules, tablets, extracts and essential oils.
Important: Chamomile has a soft sedative effect and may not be effective for people with serious sleep disturbances.
Glycine: amino acid for deep sleep
Glycine is an amino acid that plays an important role in the work of the nervous system, including in the regulation of sleep. He is a neurotransmitter, which has both exciting and inhibitory properties.
The mechanism of action: Glycine affects sleep in several ways:
- Reduced body temperature: Glycine can help reduce body temperature, which is an important factor for falling asleep and maintaining sleep. A decrease in body temperature contributes to the onset of drowsiness and improves the quality of sleep.
- Improving the quality of sleep: Glycine can increase the time spent in the phase of deep sleep, which is the most restorative phase of sleep.
- Inhibition of exciting signals: Glycine acts as inhibitory neurotransmitter, reducing activity in the nervous system and contributing to relaxation.
- Circular rhythm regulation: Glycine can play a role in the regulation of circadian rhythm, helping the body adapt to the sleeping cycle.
Application:
- Insomnia: Glycine can be effective for insomnia, especially in people who have difficulty falling asleep or maintenance of sleep.
- Improving the quality of sleep: Glycine can help improve the quality of sleep, increasing the time spent in the phase of deep sleep.
- Saytag: Glycine can help reduce the symptoms of jetla, such as fatigue and disorientation, after flights after several time zones.
- Schizophrenia: Studies show that glycine can improve schizophrenia symptoms, especially in combination with other drugs.
Dosage: It is usually recommended to take 3-5 grams of glycine 30-60 minutes before bedtime. The dosage may vary depending on individual needs and health status.
Side effects: Glycine is considered safe subject to the recommended dosage. However, some people may experience side effects, such as:
- Nausea
- Indigestion
- Soft chair
Contraindications: Glycine is not recommended for people with kidney or liver diseases. Before taking glycine, it is necessary to consult a doctor.
Output forms: Glycine is available in the form of powder, capsules and tablets.
Sources of glycine: Glycine is found in many foods, such as:
- Meat
- Fish
- Dairy products
- Legumes
- Gelatin
5-HTP: The predecessor of serotonin and melatonin
5-HTP (5-hydroxitriptophanes) is an amino acid that is the precursor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. Serotonin, in turn, is the predecessor of melatonin, sleep hormone.
The mechanism of action: 5-HTP increases the level of serotonin in the brain. Increasing the level of serotonin can have a positive effect on sleep, mood and appetite. In addition, an increased level of serotonin can help increase the production of melatonin, which also helps to improve sleep.
Application:
- Insomnia: 5-HTP can be effective for insomnia, especially in people who have difficulty falling asleep or maintaining sleep.
- Depression: 5-HTP can help reduce the symptoms of depression, such as poor mood, fatigue and loss of interest in life.
- Anxiety: 5-HTP can help reduce symptoms of anxiety, such as anxiety, nervousness and irritability.
- Fibromyalgia: 5-HTP can help reduce pain and fatigue associated with fibromyalgia.
- Migraine: 5-HTP can help prevent migraine.
Dosage: It is usually recommended to start with a low dose of 5-HTP (50-100 mg) 30-60 minutes before bedtime and gradually increase, if necessary, to a maximum dose of 400 mg per day. The dosage may vary depending on individual needs and health status.
Side effects: 5-HTP can cause side effects, such as:
- Nausea
- Diarrhea
- Vomit
- Spasms in the stomach
- Headache
- Dizziness
- Drowsiness
Contraindications: 5-HTP is not recommended for pregnant and nursing women, as well as people with liver or kidney diseases. It can interact with some drugs such as antidepressants and sedatives. Before you start taking 5-HTP, you need to consult a doctor.
Output forms: 5-HTP is available in the form of capsules and tablets.
Important: You should not take 5-HTP along with antidepressants such as SIOS (selective serotonin rejection inhibitors without consulting a doctor, as this can lead to serotonin syndrome, a dangerous condition characterized by excess serotonin in the brain.
Triptofan: natural predecessor serotonin
Triptofan is an indispensable amino acid, which is the predecessor of serotonin and melatonin, neurotransmitters and hormones, playing an important role in the regulation of mood, sleep and appetite.
The mechanism of action: Triptophanes enters the brain and turns into 5-HTP, which, in turn, turns into serotonin. Increasing the level of serotonin can have a positive effect on sleep, mood and appetite. Serotonin is also used for the production of melatonin, hormone, which regulates the sleeping cycle.
Application:
- Insomnia: Triptophanes can be effective for insomnia, especially in people who have difficulty falling asleep.
- Depression: Triptofan can help reduce the symptoms of depression, such as poor mood and fatigue.
- Anxiety: Triptophanes can help reduce symptoms of anxiety, such as anxiety and nervousness.
- Premenstrual syndrome (PMS): Triptofan can help alleviate the symptoms of PMS, such as mood swings, irritability and bloating.
Dosage: It is usually recommended to take 500-2000 mg of tryptophan 30-60 minutes before bedtime. The dosage may vary depending on individual needs and health status.
Side effects: Triptofan can cause side effects, such as:
- Nausea
- Diarrhea
- Vomit
- Spasms in the stomach
- Headache
- Dizziness
- Drowsiness
Contraindications: Triptophanes are not recommended to take pregnant and nursing women, as well as people with liver or kidney diseases. It can interact with some drugs such as antidepressants and sedatives. Before taking a tripophane, you need to consult a doctor.
Output forms: Triptofan is available in the form of capsules and tablets.
Tryptophan sources: Triptofan is contained in many foods, such as:
- Turkey
- Chicken
- Fish
- Eggs
- Nuts
- Seeds
- Dairy products
Important: The effectiveness of tripophanes as a sleep for sleep can be lower than that of 5-HTP, since the tripophane should compete with other amino acids for transferring to the brain.
Gaba (Gaba): inhibitory neurotransmitter
GABA (gamma-aminomatic acid) is the main inhibitory neurotransmitter in the central nervous system. It plays a key role in reducing the excitability of neurons, contributing to relaxation, reducing anxiety and improving sleep.
The mechanism of action: GABA acts, associated with the gamut receptors in the brain. Activation of these receptors leads to a decrease in neurons, which contributes to calm and relaxation. GABA helps to balance the exciting neurotransmitters, such as glutamate, which is important to maintain the normal operation of the nervous system and healthy sleep.
Application:
- Insomnia: GABA can be effective for insomnia, especially in people who have difficulty falling asleep due to anxiety or overexcitation.
- Anxiety: The GABA has a calming effect and can help reduce symptoms of anxiety, such as anxiety, nervousness and panic attacks.
- Stress: GABA can help cope with stress, reducing the level of cortisol, stress hormone.
- Epilepsy: GABA is used to treat epilepsy, as it helps to reduce neurons excitability and prevent cramps.
Dosage: The dosage of the GABA varies depending on individual needs and health status. It is usually recommended to start with a low dose (500-1000 mg) 30-60 minutes before bedtime and gradually increase, if necessary, to a maximum dose of 3000 mg per day.
Side effects: GABA is considered relatively safe, but some people may experience side effects, such as:
- Drowsiness
- Headache
- Burning in the throat
- Dyspnea
- Charp heartbeat
Contraindications: GABA is not recommended to be taken by pregnant and nursing women, as well as people with liver or kidney diseases. It can interact with some drugs such as antidepressants and tranquilizers. Before taking the GABA, you need to consult a doctor.
Output forms: GABA is available in the form of capsules, tablets and powder.
Important: There are disputes regarding the ability of the GABA accepted as an additive to effectively penetrate the hematoencephalic barrier (GEB) and directly affect the brain. Some studies show that GABA can affect the nervous system indirectly, through other mechanisms.
Melissa: Harbowing remedy for calming
Melissa Officinalis, also known as lemon mint, is a herbaceous plant of a clear family, traditionally used to treat anxiety, insomnia and other nervous disorders.
The mechanism of action: The mechanism of action of lemon balm has not been fully studied, but it is assumed that it affects the dream in several ways:
- GABA increase: Melissa can increase the level of GABA in the brain, which leads to a soothing effect and promotes falling asleep.
- Antioxidant properties: Melissa has antioxidant properties that can protect the brain from damage caused by free radicals.
- Reducing anxiety: Melissa has a calming effect and can help reduce anxiety, which, in turn, can improve sleep.
Application:
- Insomnia: Melissa can be effective for insomnia, especially in people who have difficulty falling asleep due to anxiety or stress.
- Anxiety: Melissa has a calming effect and can help reduce anxiety.
- Herpes: Melissa can help reduce herpes symptoms, such as itching and burning.
- Improving cognitive functions: Melissa can improve cognitive functions, such as attention and memory.
Dosage: The dosage of lemon balm varies depending on the form of admission.
- Tea: It is usually recommended to brew 1-2 teaspoons of dried lemon balm in boiling water for 5-10 minutes and drink before bedtime.
- Capsules or tablets: The dosage of capsules or lemon balm tablets is usually 300-600 mg per day.
- Extract: The dosage of lemon balm extract can vary depending on the concentration.
Side effects: Melissa is considered safe for most people, but some may experience side effects, such as:
- Drowsiness
- Headache
- Dizziness
- Indigestion
Contraindications: Melissa is not recommended for pregnant and nursing women, as well as people with hypothyroidism (reduced thyroid function). Before taking lemon balm, you need to consult a doctor.
Output forms: Melissa is available in various forms, including tea, capsules, tablets, extracts and essential oil.
Important: Melissa is often used in combination with other herbs, such as valerian and chamomile, to enhance its soothing effect.
Passiflora: Herbal remedy for sleeping and anxiety
Passiflora (Passiflora Incarnata), also known as a passionate vehicle, is a grassy liana growing in North and South America. It is traditionally used to treat anxiety, insomnia and nervous tension.
The mechanism of action: The mechanism of action of the passiflora has not been fully studied, but it is assumed that it affects the dream in several ways:
- GABA increase: Passiflora can increase the level of GABA in the brain, which leads to a soothing effect and promotes falling asleep.
- Antioxidant properties: Passiflora has antioxidant properties that can protect the brain from damage caused by free radicals.
- Reducing anxiety: Passiflora has a calming effect and can help reduce anxiety, which, in turn, can improve sleep.
Application:
- Insomnia: Passiflora can be effective for insomnia, especially in people who have difficulty falling asleep due to anxiety or stress.
- Anxiety: Passiflora has a calming effect and can help reduce anxiety.
- Symptoms of opiates cancellation: Passiflora can help reduce the symptoms of opiates, such as anxiety, irritability and insomnia.
- Premenstrual syndrome (PMS): Passiflora can help alleviate the symptoms of PMS, such as mood swings, irritability and bloating.
Dosage: The dosage of the passiflora varies depending on the form of administration.
- Tea: It is usually recommended to brew 1-2 teaspoons of dried passiflora in boiling water for 5-10 minutes and drink before bedtime.
- Capsules or tablets: The dosage of capsules or tablets of passiflora is usually 300-600 mg per day.
- Extract: The dosage of the passiflora extract can vary depending on the concentration.
Side effects: Passiflora is considered safe for most people, but some may experience side effects, such as:
- Drowsiness
- Dizziness
- Indigestion
- Nausea
Contraindications: Passiflora is not recommended for pregnant and nursing women, as well as children under 6 years of age. It can interact with some drugs such as antidepressants and tranquilizers. Before taking passiflora, you need to consult a doctor.
Output forms: Passiflora is available in various forms, including tea, capsules, tablets, extracts and tinctures.
Important: Passiflora can enhance the effect of sedatives, so it should be used with caution when taking other drugs with a calming effect.
Nutmeg: a traditional sleeping tool that requires caution
Muscular walnut (Myiristica Fragrans) is a spice obtained from muscat wood seeds. In traditional medicine, nutmeg is sometimes used to improve sleep, but it should be used with caution due to potential side effects.
The mechanism of action: The mechanism of action of nutmeg is not fully studied as a sleeping pill. It is assumed that it can have a calming effect due to the content of compounds, such as myristicine and elecin, which can affect the neurotransmitters in the brain.
Application:
- Insomnia: In some traditional systems of medicine, nutmeg is used to treat insomnia.
- Anxiety: It is believed that nutmeg has soothing properties that can help reduce anxiety.
- Painkiller: Nuts can also have weak painkillers.
Dosage: The dosage of nutmeg to improve sleep should be very low-usually not more than 0.5-1 grams. Higher doses can lead to undesirable side effects.
Side effects: Nutmeg can cause serious side effects, especially with