Overview of the best dietary supplements for falling asleep: a full guide for natural sleep assistants

Insomnia is a common problem affecting millions of people around the world. It manifests itself in various forms: difficulties with falling asleep, frequent awakening at night, early morning awakening and, as a result, a feeling of fatigue and breakdown during the day. The causes of insomnia can be varied: stress, anxiety, improper daily regime, unhealthy nutrition, consumption of caffeine and alcohol before bedtime, as well as medical conditions.

Although a change in lifestyle and compliance with sleep hygiene rules are priority steps in the fight against insomnia, in some cases additional support may be required. Biologically active additives (dietary supplements) can become a valuable tool in improving the quality of sleep, especially in situations where other methods do not bring the desired result. It is important to understand that dietary supplements are not a replacement for drugs, and their effectiveness can vary depending on the individual characteristics of the body. Before taking any additives, it is recommended to consult a doctor in order to exclude possible contraindications and interactions with other drugs.

In this review, we will consider the most popular and effective dietary supplements for falling asleep, we will study in detail their mechanism of action, advantages, possible side effects and optimal dosages. We will also discuss how to choose dietary supplements and what to pay attention to when buying.

Melatonin: Sleep hormone and circadian rhythm regulator

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

Reception of additives with melatonin can be useful for people experiencing difficulties with falling asleep, especially when changing time zones (jetlag) or when working in a night shift. Melatonin helps reduce the time of falling asleep, improve sleep quality and reduce the number of night awakenings.

• The mechanism of action: Melatonin is associated with MT1 and MT2 receptors in the brain that regulate the dream and circadian rhythms. It also has an antioxidant and anti -inflammatory effect.
• Advantages: Reduces the time of falling asleep, improves sleep quality, reduces the symptoms of a jetga, can help with insomnia associated with age -related changes.
• Side effects: It is usually well tolerated, but in rare cases headaches, dizziness, nausea, drowsiness during the day can occur.
• Dosage: It is usually recommended to start with 0.5-1 mg for 30-60 minutes before bedtime. The dose can be gradually increased to 3-5 mg if necessary, but it is not recommended to exceed 5 mg without consulting a doctor.
• Contraindications: Pregnancy and breastfeeding, autoimmune diseases, taking anticoagulants and immunosuppressants.
• Output forms: Tablets, capsules, sprays, chewing sweets.
• Product choice: Pay attention to the purity of the product, the lack of artificial additives and the availability of quality certificates.

Magnesium: Mineral of relaxation and regulator of the nervous system

Magnesium is an important mineral involved in many biochemical processes in the body, including the regulation of the nervous system, muscle function and blood sugar. Magnesium deficiency can lead to anxiety, irritability and insomnia.

Magnesium helps to relax muscles, reduce nervous tension and improve sleep quality. It also contributes to the production of melatonin, sleep hormone.

• The mechanism of action: Magnesium blocks NMDA receptors that excite the nervous system. It is also involved in the synthesis of the GAMC (gamma-aminomatic acid), neurotransmitter, which has a calming and relaxing effect.
• Advantages: Improves sleep quality, reduces anxiety and irritability, relaxes muscles, can help with restless legs syndrome.
• Side effects: At high doses, it can cause diarrhea, nausea and cramps in the stomach.
• Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime.
• Contraindications: Renal failure, some heart disease.
• Output forms: Capsules, tablets, powders, bath oils.
• Product choice: Various forms of magnesium differ in degree of digestibility. Magnesium, magnesium glycinate and magnesium tronate are most well absorbed. Magnesium oxide is absorbed worse and can cause stomach disorder.

L-dean: amino acid relaxation and stress reduction

L-theanine is an amino acid contained in tea leaves. She has a calming and relaxing effect, without causing drowsiness. L-theanine helps reduce stress and anxiety, improve concentration and sleep quality.

• The mechanism of action: The L-theanine increases the level of the GABA, dopamine and serotonin in the brain, neurotransmitters that regulate mood, sleep and appetite. It also stimulates alpha waves in the brain, which are associated with a state of relaxation and creativity.
• Advantages: Reduces stress and anxiety, improves sleep quality, does not cause drowsiness, improves concentration.
• Side effects: It is usually well tolerated, but in rare cases headaches and nausea can occur.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
• Contraindications: Pregnancy and breastfeeding.
• Output forms: Capsules, tablets, powders.
• Product choice: Pay attention to the purity of the product and the lack of artificial additives.

Valerian: A traditional tool to improve sleep and reduce anxiety

Valerian is a medicinal plant that is traditionally used to improve sleep and reduce anxiety. It contains active substances that have a calming and relaxing effect.

• The mechanism of action: Valerian acts on the receptors of the GABA in the brain, increasing their activity and having a calming effect. She can also affect the level of serotonin and melatonin.
• Advantages: Improves sleep quality, reduces anxiety, helps with insomnia associated with stress.
• Side effects: In rare cases, headaches, dizziness, nausea and disorder of the stomach can occur.
• Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
• Contraindications: Pregnancy and breastfeeding, children’s age up to 3 years, taking sedatives.
• Output forms: Capsules, tablets, tinctures, tea.
• Product choice: Pay attention to the standardized valerian extract containing a certain amount of valerian acid.

Chamomile: A soft soothing tool for relaxation and improving sleep

Chamomile is a medicinal plant known for its soothing and anti -inflammatory properties. Chamomile tea is traditionally used to relax, relieve stress and improve sleep.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that binds to the gapcock receptors in the brain, having a calming effect.
• Advantages: Relaxes, relieves stress, improves sleep quality, can help with easy anxiety.
• Side effects: In rare cases, allergic reactions may occur.
• Dosage: It is usually recommended to drink 1-2 cups of chamomile tea for 30-60 minutes before bedtime. You can also take chamomile extract in capsules or tablets.
• Contraindications: Allergy to chamomile or other plants of the Astrov family.
• Output forms: Tea, capsules, tablets, tinctures.
• Product choice: Pay attention to organic chamomile, grown without the use of pesticides.

Glycine: amino acid to improve sleep and cognitive functions

Glycine is an amino acid that plays an important role in the work of the nervous system. It has a calming effect, improves sleep quality and can increase cognitive functions.

• The mechanism of action: Glycine acts as an inhibitory neurotransmitter in the brain, reducing nervous excitement and promoting relaxation. It also participates in the regulation of circadian rhythms and can improve sleep quality.
• Advantages: Improves sleep quality, reduces anxiety, can increase cognitive functions, improves memory and attention.
• Side effects: It is usually well tolerated, but in rare cases, nausea and stomach disorder can occur.
• Dosage: It is usually recommended to take 1-3 grams of glycine before bedtime.
• Contraindications: Not identified.
• Output forms: Powder, capsules, tablets.
• Product choice: Pay attention to the purity of the product and the lack of artificial additives.

5-HTP (5-Hydroxryptophan): Serotonin precursor and melatonin

5-HTP is an amino acid that is a precursor of serotonin and melatonin, neurotransmitters that regulate mood, sleep and appetite. Reception of additives with 5-HTP can increase the level of serotonin and melatonin in the brain, improving mood, sleep and reducing appetite.

• The mechanism of action: 5-HTP is converted into serotonin in the brain, which can then be transformed into melatonin.
• Advantages: Improves mood, reduces anxiety, improves sleep quality, and can reduce appetite.
• Side effects: In rare cases, nausea, stomach disorder, headaches and dizziness may occur.
• Dosage: It is usually recommended to start with 50 mg 5-HTP before bedtime and gradually increase the dose to 100-200 mg if necessary.
• Contraindications: Reception of antidepressants, pregnancy and breastfeeding.
• Output forms: Capsules, tablets.
• Product choice: Pay attention to the purity of the product and the lack of artificial additives. It is recommended to take 5-HTP under the supervision of a doctor, especially if you take other medicines.

Melissa: Herbalum for relaxation and improving sleep

Melissa is a medicinal plant known for its soothing and antiviral properties. It is traditionally used to relax, relieve stress and improve sleep.

• The mechanism of action: Melissa contains active substances that can affect GABA receptors in the brain, having a calming effect.
• Advantages: Relaxes, relieves stress, improves sleep quality, can help with easy anxiety.
• Side effects: In rare cases, allergic reactions and drowsiness can occur during the day.
• Dosage: It is usually recommended to drink tea from lemon balm or take lemon balm extract in capsules or tablets.
• Contraindications: Allergy to lemon balm or other plants of the family of clear.
• Output forms: Tea, capsules, tablets, tinctures.
• Product choice: Pay attention to the organic lemon balm grown without the use of pesticides.

Passiflora: a plant to reduce anxiety and improve sleep

Passiflora is a medicinal plant used to reduce anxiety and improve sleep. It contains active substances that have a calming and relaxing effect.

• The mechanism of action: Passiflora can affect GABA receptors in the brain, increasing their activity and having a calming effect.
• Advantages: Reduces anxiety, improves sleep quality, helps with insomnia associated with stress.
• Side effects: In rare cases, dizziness, nausea and drowsiness can occur during the day.
• Dosage: It is usually recommended to take 300-400 mg extract Passiflora 30-60 minutes before bedtime.
• Contraindications: Pregnancy and breastfeeding, taking sedatives.
• Output forms: Capsules, tablets, tinctures, tea.
• Product choice: Pay attention to the standardized passiflora extract containing a certain amount of flavonoids.

Combinations of dietary supplement to improve sleep

In some cases, the combination of several dietary supplements can be more effective than taking one drug. However, before using combinations, it is recommended to consult a doctor to exclude possible interactions and side effects.

• Melatonin and magnesium: This combination can be useful for people who have difficulty falling asleep and suffer from anxiety. Melatonin helps regulate circadian rhythms, and magnesium relaxes muscles and reduces nervous tension.
• L-dean and magnesium: This combination can be useful for people experiencing stress and anxiety that prevent them from falling asleep. L-theanine has a calming effect without causing drowsiness, and magnesium relaxes the muscles and reduces nervous tension.
• Valerian and Melissa: This combination is a traditional tool for improving sleep and reducing anxiety. Valerian and Melissa have a calming and relaxing effect, helping to fall asleep and improve the quality of sleep.

How to choose the best diet for falling asleep

The choice of the best dietary supplement for falling asleep depends on the individual characteristics of the body, the causes of insomnia and the presence of concomitant diseases. Before taking any additives, it is recommended to consult a doctor.

When choosing a dietary supplement, you should pay attention to the following factors:

• Composition: Carefully study the composition of the product and make sure that it does not contain artificial additives, dyes and preservatives.
• Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dose without consulting a doctor.
• Manufacturer: Choose dietary supplements from well -known and trusted manufacturers that guarantee the quality and safety of your products.
• Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
• Reviews: Study the reviews of other users to find out about their experience of using the product.

Important warnings and contraindications

Despite the fact that dietary supplements are usually considered safe, it is important to observe caution and take into account possible contraindications.

• Pregnancy and breastfeeding: It is not recommended to take dietary supplements for falling asleep during pregnancy and breastfeeding without consulting a doctor.
• Interaction with drugs: Bades can interact with some drugs. If you take any medicine, consult a doctor before taking dietary supplements.
• Allergic reactions: Some dietary supplements can cause allergic reactions. If you have an allergy to any plants or substances, carefully study the composition of the product before use.
• Side effects: Bades can cause side effects, such as headaches, dizziness, nausea and stomach disorder. If you notice any side effects, stop taking the product and consult a doctor.
• Individual intolerance: Some people may have individual intolerance to certain dietary supplements. If you experience discomfort after taking the product, stop using it.

Additional tips to improve sleep

In addition to taking dietary supplements, it is important to follow the rules of sleep hygiene in order to improve the quality of sleep.

• Follow the daily routine: Try to go to bed and wake up at the same time every day, even on weekends.
• Create a comfortable sleeping atmosphere: Provide silence, darkness and coolness in the bedroom.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do physical exercises regularly: Regular physical exercises can improve sleep quality, but do not play sports immediately before bedtime.
• Avoid using electronic devices before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin.
• Relax before going to bed: Take a warm bath, read a book or listen to music to relax before going to bed.
• Limit daytime sleep: If you sleep during the day, try not to sleep longer than 30 minutes and no later than 15:00.

Alternative methods of combating insomnia

In addition to taking dietary supplements and compliance with sleep hygiene rules, there are other methods of combating insomnia.

• Cognitive-behavioral therapy for insomnia (KPT): KPT B is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.
• Acupuncture: The acupuncture is a method of traditional Chinese medicine that can help improve sleep and reduce anxiety.
• Meditation and yoga: Meditation and yoga can help relax, relieve stress and improve sleep quality.
• Aromatherapy: Some essential oils, such as lavender, chamomile and sandalwood, have soothing properties and can help improve sleep.

Conclusion

Insomnia is a common problem that can negatively affect the quality of life. Bades can become a valuable tool in improving the quality of sleep, but it is important to remember that they are not a replacement for a healthy lifestyle and consultation with a doctor. Choose dietary supplements consciously, given the individual characteristics of the body and possible contraindications. Follow the rules of sleep hygiene and, if necessary, contact a specialist to receive qualified assistance.