Comparison of popular dietary supplements for sleeping

Comparison of popular dietary supplements for sleeping: a guide for choosing an effective tool

Sleep disorders are a common problem that affects millions of people around the world. From insomnia and difficulties with falling asleep to intermittent sleep and a sense of fatigue after awakening, the consequences of poor sleep can be serious, affecting physical and mental health, productivity and general quality of life. In search of a solution, many turn to biologically active additives (dietary supplements) for sleeping, which promise to improve the quality and duration of sleep. However, a huge number of different dietary supplements are presented on the market, and choosing the right one may not be easy. This article is a detailed comparison of popular dietary supplements for sleeping, considering their composition, mechanism of action, effectiveness, potential side effects and contraindications to help you make a conscious choice.

1. Melatonin:

• Composition and mechanism of action: Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms-the internal watches of the body that control the cycle of sleep-bonding. The production of melatonin increases in the dark, signaling the body that it is time to sleep and decreases in bright light. Bad with melatonin is a synthetic analogue of this hormone.
• Efficiency: Studies have shown that melatonin can be effective for facilitating falling asleep, especially in people with a delay in the phase of sleep (when a person lies late and wakes up late), as well as to soften the symptoms of Jetlag (a malfunction of circadian rhythms due to the change of clock belts). It can also help improve sleep quality in people with insomnia, although its effectiveness can vary depending on the cause of insomnia. Some studies show that melatonin can be more effective when used in combination with other methods of improving sleep, such as sleep hygiene.
• Dosage: The optimal dosage of melatonin varies depending on individual needs and sensitivity. It is usually recommended to start with a small dose (0.5-1 mg) 30-60 minutes before bedtime and gradually increase it, if necessary, to a maximum dose of 5 mg. It is important to follow the instructions on the packaging and consult a doctor before taking melatonin, especially if you have any diseases or you take other medicines.
• Side effects: Melatonin, as a rule, is well tolerated, but in some cases side effects can occur, such as headache, dizziness, nausea, drowsiness during the day, irritability and nightmares. Rare side effects include depression, anxiety and decreased blood pressure.
• Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases, depression, blood coagulation and epilepsy. It can also interact with some drugs, such as antidepressants, anticoagulants and immunosuppressants. Therefore, before taking melatonin, it is important to consult a doctor to make sure that he is safe for you.
• Output forms: Melatonin is available in various forms of release, including tablets, capsules, chewing sweets, fluids and sublingual tablets (dissolving under the tongue). Sublingval tablets can be more effective, since melatonin is absorbed faster into the blood through the mucous membrane of the mouth.

2. Valerian:

• Composition and mechanism of action: Valerian is a herbaceous plant, the roots of which contain a number of active compounds, including valerian acid, outlet acid and iridoids. It is believed that Valerian has a soothing and sleeping pills due to exposure to gamma-aminomatic acid (GABA)-neurotransmitter, which plays an important role in regulating the nervous system and reducing the excitability of the brain. Valerian can increase the level of GABA in the brain, which leads to relaxation and reduction of anxiety, facilitating falling asleep and improving the quality of sleep.
• Efficiency: Studies of the effectiveness of valerian to improve sleep give conflicting results. Some studies have shown that valerian can be effective for facilitating falling asleep and improving the quality of sleep, especially in people with mild and moderate insomnia. Other studies have not revealed a significant difference between Valerian and placebo. It is assumed that the effectiveness of valerian can depend on the individual characteristics of the body, dosage and duration of administration. In addition, the quality of the valerian used can also affect the results.
• Dosage: The recommended dosage of valerian varies depending on the form of production and a specific product. It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime. It is important to follow the instructions on the packaging and consult a doctor before taking valerian.
• Side effects: Valerian, as a rule, is well tolerated, but in some cases side effects can occur, such as headache, dizziness, stomach disorder and drowsiness during the day. Rare side effects include allergic reactions and excitement.
• Contraindications: Valerian is not recommended for pregnant and lactating women, as well as people with liver diseases. It can also interact with some drugs such as antidepressants, anti -queries and sleeping pills. Therefore, before taking Valerian, it is important to consult a doctor to make sure that she is safe for you.
• Output forms: Valerian is available in various forms of release, including capsules, tablets, tinctures and tea. Valerian extract is considered more effective than simply dried plant roots.

3. Chamomile:

• Composition and mechanism of action: Chamomile is a medicinal plant that contains a series of active compounds, including Apigenin, Bisabolol and Hamazulen. Apigenin, in particular, is associated with benzodiazepine receptors in the brain, exerting a calming and anxiolytic (anti -alert) effect. This can contribute to relaxation and improvement of sleep quality.
• Efficiency: Studies have shown that chamomile can be effective to facilitate anxiety and improve sleep quality, especially in people with mild and moderate insomnia. She can also help reduce stress and improve mood. Some studies have shown that chamomile can be effective for improving sleep in older people.
• Dosage: The recommended dosage of chamomile varies depending on the form of release. Chamomile tea is usually brewed, pouring 1-2 teaspoons of dried chamomile flowers with boiling water and insisting for 5-10 minutes. Chamomile extract is usually taken at a dose of 200-400 mg for 30-60 minutes before bedtime. It is important to follow the instructions on the packaging and consult a doctor before taking chamomile.
• Side effects: Chamomile, as a rule, is well tolerated, but in some cases side effects can occur, such as allergic reactions, nausea and dizziness. People with allergies to Ambrosia, chrysanthemums, calendula or other plants of the complex -color family (Asteraceae) can be more prone to allergic reactions to chamomile.
• Contraindications: Chamomile is not recommended for people with allergies to plants of the family of complex -color (Asteraceae). It can also interact with some drugs such as anticoagulants. Therefore, before starting chamomile, it is important to consult a doctor to make sure that it is safe for you.
• Output forms: Chamomile is available in various forms of release, including tea, capsules, tablets, tinctures and essential oil. Chamomile tea is the most common and affordable form, but chamomile extracts can be more concentrated and effective.

4. L-theanine:

• Composition and mechanism of action: L-theanine is an amino acid that is contained in tea leaves (Camellia sinensis). It has a relaxing and calming effect, without causing drowsiness. L-theanine increases the level of GABA, serotonin and dopamine in the brain, which leads to a decrease in anxiety, improving mood and increasing concentration. He can also modulate alpha waves in the brain that are associated with a state of relaxation and concentration.
• Efficiency: Studies have shown that L-theanine can be effective for reducing anxiety, improving sleep quality and increasing cognitive functions. It can help facilitate falling asleep, reduce the number of night awakenings and improve the overall quality of sleep. Some studies have shown that L-theanine can be especially effective for improving sleep in children and adolescents with anxiety.
• Dosage: The recommended dosage of the L-theanine varies depending on individual needs and sensitivity. It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. It is important to follow the instructions on the packaging and consult a doctor before taking the L-theanine.
• Side effects: L-theanine, as a rule, is very well tolerated and has few side effects. In rare cases, headache, dizziness and stomach disorder may occur.
• Contraindications: L-theanine is considered safe for most people, but before starting the reception it is recommended to consult a doctor, especially if you have any diseases or you take other medicines. Special caution should be observed by pregnant and lactating women.
• Output forms: L-theanine is available in various forms of release, including capsules, tablets and powder. It can also be part of some teas and drinks.

5. Magnesium:

• Composition and mechanism of action: Magnesium is an important mineral that is involved in many biochemical processes in the body, including regulation of the nervous system, muscle function and heart rhythm. He plays a key role in the regulation of sleep, as it helps to relax muscles, reduce stress and calm the nervous system. Magnesium is also involved in the development of melatonin, hormone, which regulates the sleeping cycle.
• Efficiency: Magnesium deficiency can lead to insomnia, anxiety and irritability. Studies have shown that additives with magnesium can be effective for improving the quality of sleep, especially in people with magnesium deficiency. It can help facilitate falling asleep, reduce the number of night awakenings and improve the overall quality of sleep.
• 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. To improve sleep, it is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime. It is important to follow the instructions on the packaging and consult a doctor before taking magnesium.
• Side effects: An overdose of magnesium can lead to side effects, such as diarrhea, nausea, vomiting and abdominal pain. In rare cases, more serious side effects can occur, such as a decrease in blood pressure and heart rhythm.
• Contraindications: Magnesium is not recommended for people with kidney diseases. It can also interact with some drugs such as antibiotics and diuretics. Therefore, before taking magnesium, it is important to consult a doctor to make sure that he is safe for you.
• Output forms: Magnesium is available in various forms of release, including capsules, tablets, powder and oil. Some forms of magnesium, such as magnesium citrate, magnesium glycinate and magnesium tronate, are better absorbed by the body than other forms, such as magnesium oxide.

6. Passiflora (passion):

• Composition and mechanism of action: Passiflora, also known as a passionate vehicle, is a plant that is traditionally used to facilitate anxiety and improve sleep. It is believed that active compounds in the passiflora, such as vitexin and iso -tetexin, have a calming effect on the central nervous system. Although the exact mechanism of action is not fully studied, it is assumed that the passiflora can increase the level of the GABA in the brain, which leads to relaxation and a decrease in anxiety.
• Efficiency: Some studies show that passiflora can be effective to reduce anxiety and improve sleep quality, especially with mild and moderate insomnia. It can help reduce the time of falling asleep and increase the total duration of sleep. Passiflora is often combined with other plant agents, such as valerian and chamomile, to enhance the effect.
• Dosage: The recommended dosage of the passiflora varies depending on the form of production and a specific product. It is usually recommended to take 300-450 mg of passiflora extract 30-60 minutes before bedtime. It is important to follow the instructions on the packaging and consult a doctor before taking the passiflora.
• Side effects: Passiflora is usually well tolerated, but in rare cases, side effects can occur, such as dizziness, drowsiness during the day and stomach disorder.
• Contraindications: Passiflora is not recommended for pregnant and lactating women. It can also interact with some drugs such as antidepressants and anticoagulants. Therefore, before taking passiflora, it is important to consult a doctor to make sure that it is safe for you.
• Output forms: Passiflora is available in various forms of release, including capsules, tablets, tinctures and tea.

7. 5-HTP (5-hydroxyrypthophanes):

• Composition and mechanism of action: A 5-HTP is an amino acid that is an intermediate product in the metabolism of the tripophane, the predecessor of serotonin. Serotonin is a neurotransmitter that plays an important role in regulating mood, sleep and appetite. Reception of 5-HTP can increase the level of serotonin in the brain, which can lead to improvement of mood, reduce anxiety and improve sleep quality.
• Efficiency: Some studies have shown that 5-HTP can be effective for alleviating the symptoms of depression, anxiety and insomnia. It can help reduce the time of falling asleep, increase the duration of sleep and improve the overall quality of sleep.
• Dosage: The recommended 5-HTP dosage varies depending on individual needs and health status. It is usually recommended to start with a small dose (50-100 mg) 30-60 minutes before bedtime and gradually increase it, if necessary, to a maximum dose of 300 mg. It is important to follow the instructions on the packaging and consult a doctor before taking 5-HTP.
• Side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, headache and dizziness. In rare cases, serotonin syndrome may occur, a serious condition that is characterized by an increased level of serotonin in the brain.
• Contraindications: 5-HTP is not recommended for pregnant and nursing women, as well as people taking antidepressants, especially monoaminoxidase inhibitors (MAOI) and selective serotonin (SSRI) reversal inhibitors. It is also not recommended for people with liver and kidney diseases. Before taking 5-HTP, it is important to consult a doctor to make sure that he is safe for you.
• Output forms: 5-HTP is available in the form of capsules and tablets.

8. Melissa medicinal (Lemon Balm):

• Composition and mechanism of action: Melissa is also known as lemon balm – this is a plant that contains active compounds, such as rosemary acid and citronellal. These compounds have a calming, antiviral and antioxidant effect. It is believed that lemon balm can increase the level of GABA in the brain and modulate the activity of serotonin, contributing to relaxation and improving sleep.
• Efficiency: Studies show that lemon balm can help reduce symptoms of anxiety, stress and insomnia. It is often used in combination with other herbs, such as valerian, to enhance the effect. Melissa can help reduce the time of falling asleep and improve sleep quality.
• Dosage: The recommended dosage of lemon balm varies depending on the form of release. Melissa tea is usually brewed, pouring 1-2 teaspoons of dried lemon balm leaves with boiling water and insisting for 5-10 minutes. The lemon balm extract is usually taken at a dose of 300-600 mg for 30-60 minutes before bedtime. It is important to follow the instructions on the packaging and consult a doctor before taking lemon balm.
• Side effects: Melissa is usually well tolerated, but in rare cases, side effects can occur, such as drowsiness, dizziness and stomach disorder.
• Contraindications: Melissa is not recommended for people with thyroid diseases, as it can affect the function of the thyroid gland. It can also interact with some drugs such as sedatives. Before taking lemon balm, it is important to consult a doctor to make sure that it is safe for you.
• Output forms: Melissa is available in various forms of release, including tea, capsules, tablets, tinctures and essential oil.

9. Glycine:

• Composition and mechanism of action: Glycine is an amino acid that performs many functions in the body, including a neurotransmitter that can have a calming effect on the brain. It also participates in the synthesis of collagen and glutathione, an important antioxidant. It is believed that glycine can improve sleep quality by reducing body temperature and reassuring the nervous system.
• Efficiency: Studies show that glycine can help reduce falling asleep, improve sleep quality and reduce drowsiness during the day. It can also improve cognitive functions and mood.
• Dosage: The recommended dosage of glycine to improve sleep is 3 grams a 30-60 minutes before bedtime. It is important to consult a doctor before taking glycine, especially if you have any diseases.
• Side effects: Glycine is usually well tolerated, but in rare cases, side effects can occur, such as nausea and stomach disorder.
• Contraindications: Glycine is not recommended for people with kidney diseases. He can also interact with some drugs. Before taking glycine, it is important to consult a doctor to make sure that he is safe for you.
• Output forms: Glycine is available in the form of powder and capsules.

Choice for sleeping: individual approach

The choice of a suitable dietary bad for sleep is an individual process that depends on many factors, including the cause of insomnia, the general state of health, the medications taken and personal preferences. It is important to remember that dietary supplements are not a replacement for a healthy lifestyle and the correct hygiene of sleep.

Recommendations before starting to take dietary supplements for sleeping:

• Consult a doctor: Before taking any dietary supplement for sleep, it is important to consult a doctor to make sure that he is safe for you and does not interact with the medicines taken.
• Determine the cause of insomnia: Understanding the cause of insomnia will help you choose the most suitable dietary supplement. For example, if insomnia is associated with jetlag, melatonin can be useful. If insomnia is associated with anxiety, L-theaanine or chamomile can be more effective.
• Start with a small dose: Start with a small dose of bad and gradually increase it, if necessary, to find the optimal dosage that works for you.
• Observe sleep hygiene: Dietary dietary supplements can be useful, but they will not replace a healthy lifestyle and proper sleep hygiene. It is important to observe a regular sleep mode, avoid caffeine and alcohol before bedtime, create comfortable conditions for sleeping and practice relaxation techniques.
• Be realistic: Do not expect a dietary supplement will solve all your problems with sleep in one night. Bades can help improve the quality of sleep, but to achieve a sustainable effect, time and patience are needed.
• Pay attention to the quality of the product: Choose dietary supplements from well -known and trusted manufacturers who test their products for quality and cleanliness.
• Keep a dream diary: Keeping a sleep diary can help you track the effectiveness of dietary supplements and identify possible side effects.

In addition to taking dietary supplement, it is recommended to improve sleep:

• Observe the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Regularly engage in physical exercises: Physical exercises can help improve sleep quality, but avoid intense training before bedtime.
• Practice relaxation techniques: Meditation, yoga and other relaxation techniques can help reduce stress and improve sleep.
• Limit the time spent in front of the screens before bedtime: The blue light emitted by the screens of gadgets can suppress the production of melatonin and break the dream.
• Avoid eating before bedtime: Eating before bedtime may make it difficult to fall asleep and disrupt the quality of sleep.

The choice of dietary supplement for sleeping is a responsible step that requires an individual approach and consultation with a doctor. Subject to all recommendations and the right approach, sleep dietary supplements can be a useful tool in the fight against sleep disturbances and improve the quality of life. However, do not forget that dietary supplements are only part of the solution, and to achieve a sustainable result, you must observe a healthy lifestyle and the correct hygiene of sleep.