Effective additives to improve sleep

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Effective additives to improve sleep: a detailed guide for natural assistants good night

Melatonin: circadian conductor

Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythm, the internal “biological chronometer”, which controls the cycle of sleep and wakefulness. In the dark, the production of melatonin increases, signaling the body about the onset of night and readiness for sleep. Bright light, especially the blue light from the screens, suppresses the synthesis of melatonin, which can make it difficult to fall asleep and worsen the quality of sleep.

  • The mechanism of action: Melatonin is associated with MT1 and MT2 receptors in the brain, which helps to reduce nervous activity, relax and prepare for sleep. It can also have an antioxidant and anti -inflammatory effect, which can potentially improve the general health of health.

  • Indications for use: Melatonin is most effective for circus rhythm disorders, such as:

    • Saytag: When crossing several time zones, the body experiences desingchronization, and melatonin can help restore the normal cycle of sleep and wakefulness. Take melatonin a few days before the trip and during it, observing the recommended dosage, usually 0.5-5 mg for an hour or two before the estimated time of falling asleep in a new hour zone.
    • Sleep syndrome (SOF): People with SOF fall asleep and wake up much later than the majority. Melatonin, taken a few hours before the desired time of falling asleep, can help “move” the circus rhythm forward. It is recommended to start with a low dose and gradually increase it, if necessary, under the supervision of a doctor.
    • Insomnia related to shift work: Work in a night shift violates the natural cycle of sleep and wakefulness, which can lead to insomnia. Melatonin can help regulate the circadian rhythm and improve the quality of sleep in such cases.
    • Insomnia in the elderly: With age, the production of melatonin decreases, which can contribute to the development of insomnia. Malatonin’s taking can help to make up for the deficit and improve sleep.

  • Dosage and method of application: The dosage of melatonin varies depending on the individual characteristics and causes of insomnia. It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it, if necessary. Take melatonin 30-60 minutes before the estimated time of falling asleep. Various forms of melatonin are available: tablets, capsules, chewing sweets, sprays and liquid forms. Forms with slow release can be useful to maintain sleep during the night.

  • Side effects and contraindications: Melatonin is usually well tolerated, but in some cases side effects can occur, such as:

    • Daytime drowsiness: Especially when taking too high dose.
    • Headache: In rare cases.
    • Dizziness: In rare cases.
    • Nausea: In rare cases.
    • Irritability: In rare cases.

    Melatonin contraindicated in:

    • Autoimmune diseases: Melatonin can stimulate the immune system.
    • Pregnancy and breastfeeding: There is not enough data on melatonin safety in these cases.
    • Children’s age: The use of melatonin in children requires consultation with a doctor.

  • Interaction with drugs: Melatonin can interact with some drugs, such as:

    • Anticoagulants: Melatonin can enhance the effect of anticoagulants.
    • Antidepressants: Melatonin can interact with some antidepressants, especially SIOS (selective serotonin capture inhibitors).
    • Hypotentine drugs: Melatonin can affect blood pressure.
    • Immunocationthretarite: Melatonin can enhance the effect of immunosuppressants.

    Before taking melatonin, you need to consult a doctor, especially if you take any medicine.

  • Quality and choice of product: Choose melatonin additives from reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of certificates of third -party organizations (for example, NSF International, USP). It is also important to check the composition of the product to make sure that it does not contain undesirable additives.

Magnesium: Mineral of relaxation

Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body, including regulation of the nervous system, muscle function and energy production. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.

  • The mechanism of action: Magnesium promotes muscle relaxation, reduces nervous excitability and regulates the production of melatonin. It also participates in the metabolism of the gamma-aminomatic acid (GABA), neurotransmitter, which has a calming effect on the brain.

  • Indications for use: Magnesium can be useful for:

    • Insomnia associated with stress and anxiety: Magnesium has a calming effect and can help reduce stress and anxiety, which helps to improve sleep.
    • Muscle cramps and restless legs syndrome: Magnesium promotes muscle relaxation and can alleviate the symptoms of muscle seizures and restless legs syndrome, which can disturb sleep.
    • Insomnia in the elderly: With age, the assimilation of magnesium decreases, which can contribute to the development of insomnia.
    • Insomnia associated with magnesium deficiency: If you have symptoms of magnesium deficiency (for example, muscle cramps, fatigue, irritability), taking magnesium additives can improve sleep.

  • Dosage and method of application: The recommended daily dose of magnesium is 310-420 mg for adults. However, the dosage can vary depending on individual needs and the form of magnesium. Start with a low dose and gradually increase it, if necessary. Take magnesium 1-2 hours before bedtime.

  • Forms of magnesium: There are various forms of magnesium, which differ in the degree of assimilation and tolerance:

    • Magnesium glycinate: It is easily absorbed and well tolerated, rarely causes stomach disorder. It is considered one of the best forms of magnesium to improve sleep.
    • Magnesium citrate: It is also well absorbed, but can have a laxative effect at high doses.
    • Magnesium oxide: It is poorly absorbed and more often causes stomach disorder.
    • Magnesium Treonate: A new form of magnesium, which is believed to penetrate better through the hematoencephalic barrier and has a more pronounced effect on the brain.
    • Magnesium sulfate (English salt): It is used mainly for baths, helps to relax muscles and relieve stress.

    Magnesium glycinate and magnesium Treonate are considered the best forms for improving sleep due to their good digestibility and tolerance.

  • Side effects and contraindications: Magnesium is usually well tolerated, but in some cases side effects can occur, such as:

    • Diarrhea: Especially when taking high doses.
    • Nausea: In rare cases.
    • Stomach ache: In rare cases.

    Magnesium is contraindicated in:

    • Severe renal failure: The kidneys cannot effectively remove excess magnesium from the body.
    • Bradycardia (slow -hearted heart rhythm): Magnesium can reduce heart rate.
    • Miastenia: Magnesium can enhance muscle weakness.

  • Interaction with drugs: Magnesium can interact with some drugs, such as:

    • Antibiotics (tetracycline and chinolons): Magnesium can reduce the absorption of antibiotics.
    • Bisphosphonates: Magnesium can reduce the absorption of bisphosphonates.
    • Preparations for the treatment of thyroid gland: Magnesium can affect the assimilation of drugs for the treatment of thyroid gland.
    • Diuretics: Some diuretics can increase magnesium elimination from the body.

    Before taking magnesium, you need to consult a doctor, especially if you take any medicine.

  • Sources of magnesium in food: Include products rich in magnesium in your diet, such as:

    • Dark green leafy vegetables (spinach, cabbage).
    • Nuts and seeds (almonds, cashews, pumpkin seeds).
    • Legumes (black beans, beans).
    • Whole grain products (brown rice, oatmeal).
    • Avocado.
    • Dark chocolate.

L-theanine: Amino acid calm

L-theanine is an amino acid contained in tea (especially in green tea). He has a calming and relaxing effect, without causing drowsiness.

  • The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain, neurotransmitters, which have a calming and anti-stress effect. It can also increase alpha wave activity in the brain, which is associated with a state of relaxation and concentration.

  • Indications for use: L-theanine can be useful at:

    • Insomnia associated with stress and anxiety: L-theanine helps to reduce stress and anxiety, which helps to improve sleep.
    • Difficulties with falling asleep: L-theanine can help relax and prepare for sleep.
    • Improving the quality of sleep: L-theanine can contribute to a deeper and more calm sleep.

  • Dosage and method of application: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. You can take the L-theanine both separately and in combination with other additives to improve sleep, such as melatonin or magnesium.

  • Side effects and contraindications: L-theanine is usually well tolerated and considered safe. Side effects rarely occur and can include:

    • Headache: In rare cases.
    • Nausea: In rare cases.
    • Irritability: In rare cases.

    L-theanine is contraindicated in:

    • Individual intolerance.
    • Pregnancy and breastfeeding: There is not enough data on the safety of L-theanine in these cases.

  • Interaction with drugs: L-theanine can interact with some drugs, such as:

    • Stimulants: L-theanine can reduce the stimulating effect of caffeine and other stimulants.
    • Preparations for reducing blood pressure: L-theanine can enhance the effect of drugs to reduce blood pressure.

    Before taking the L-theanine, you need to consult a doctor, especially if you take any medicine.

  • Tea as a source of L-theanine: Green tea is a good source of L-theanine. However, the content of L-theanine in tea can vary depending on the variety of tea, the method of preparation and other factors. If you want to use tea to improve sleep, choose green tea without caffeine.

Valerian: traditional sedative

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

  • The mechanism of action: Valerian contains several active compounds that can have a calming effect on the brain. It is believed that Valerian increases the level of the GABA in the brain, which helps to relax and decrease nervous excitability.

  • Indications for use: Valerian can be useful at:

    • Insomnia: Valerian can help reduce the time of falling asleep and improve sleep quality.
    • Anxiety: Valerian can help reduce anxiety and nervous tension.
    • Muscle spasms: Valerian has an antispasmodic effect and can help with muscle spasms.

  • Dosage and method of application: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime. Valerian is available in various forms, such as capsules, tablets, tinctures and tea.

  • Side effects and contraindications: Valerian is usually well tolerated, but in some cases side effects can occur, such as:

    • Daytime drowsiness: Especially when taking high doses.
    • Headache: In rare cases.
    • Dizziness: In rare cases.
    • Indigestion: In rare cases.

    Valerian contraindicated in:

    • Pregnancy and breastfeeding: There is not enough valerian security in these cases.
    • Children’s age: The use of valerian in children requires consultation with a doctor.
    • Driving vehicles and mechanisms: Valerian can cause drowsiness.

  • Interaction with drugs: Valerian can interact with some drugs, such as:

    • Sedatives: Valerian can enhance the effect of sedatives.
    • Antidepressants: Valerian can interact with some antidepressants.
    • Anticoagulants: Valerian can enhance the effect of anticoagulants.

    Before taking valerian, you need to consult a doctor, especially if you take any medicine.

  • The smell of valerian: Valerian has a specific, rather strong smell that can be unpleasant for some people. Capsules and tablets usually have a less pronounced smell than tinctures and tea.

Chamomile: Soft reassurance

Chamomile is a medicinal plant that has been used for centuries to treat various diseases, including insomnia and anxiety.

  • The mechanism of action: Chamomile contains an Apigenin, an antioxidant that can contact the GABA receptors in the brain, having a calming and relaxing effect.

  • Indications for use: Chamomile can be useful for:

    • Insomnia: Chamomile can help improve sleep quality and reduce falling asleep.
    • Anxiety: Chamomile can help reduce anxiety and nervous tension.
    • Stomach disorders: Chamomile has an antispasmodic and anti -inflammatory effect, which can help with stomach disorders.

  • Dosage and method of application: It is usually recommended to drink chamomile tea 30-60 minutes before bedtime. To prepare tea, use 1-2 teaspoons of dry chamomile flowers per cup of hot water. Chamomile capsules and extracts are also available.

  • Side effects and contraindications: Chamomile is usually well tolerated, but in some cases side effects can occur, such as:

    • Allergic reactions: Chamomile can cause allergic reactions in people with allergies to the plants of the Astro family (for example, ambrosia, chrysanthemums, calendula).
    • Nausea: In rare cases.

    Chamomile is contraindicated in:

    • Allergies to plant plants Astrov.
    • Pregnancy and breastfeeding: There are not enough data on the safety of chamomile in these cases.

  • Interaction with drugs: Chamomile can interact with some drugs, such as:

    • Anticoagulants: Chamomile can enhance the action of anticoagulants.
    • Sedatives: Chamomile can enhance the effect of sedatives.

    Before taking chamomile, you need to consult a doctor, especially if you take any medicine.

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 increases the level of serotonin in the brain, which can have a calming and antidepressant effect. Serotonin is also the predecessor of melatonin, a hormone regulating the cycle of sleep and wakefulness.

  • Indications for use: 5-HTP can be useful for:

    • Insomnia: 5-HTP can help improve sleep quality and reduce falling asleep.
    • Depression: 5-HTP can help improve mood and alleviate the symptoms of depression.
    • Anxiety: 5-HTP can help reduce anxiety and nervous stress.
    • Migraines: 5-HTP can help reduce the frequency and intensity of migraines.

  • Dosage and method of application: It is usually recommended to start with a low dose (50 mg) and gradually increase it to 100-300 mg per day. Take 5-HTP 30-60 minutes before bedtime. It is best to take 5-HTP on an empty stomach to improve its absorption.

  • Side effects and contraindications: 5-HTP can cause side effects, such as:

    • Nausea: The most common side effect.
    • Diarrhea:
    • Stomach ache:
    • Vomit:
    • Headache:
    • Drowsiness:
    • Insomnia: (Paradoxically, in some people, 5-HTP can cause insomnia).

    5-HTP contraindicated at:

    • Pregnancy and breastfeeding: There are not enough data on 5-HTP security in these cases.
    • Reception of antidepressants, especially the SiOSS and IMAO: The 5-HTP combination with antidepressants can lead to serotonin syndrome, serious and potentially deadly state.
    • Down syndrome: In people with Down syndrome, the risk of developing seizures when taking 5-HTP is increased.
    • Scleroderma: 5-HTP can worsen the symptoms of scleroderma.

  • Interaction with drugs: 5-HTP interacts with a large number of drugs. Be sure to consult a doctor if you take any medicine before starting to take 5-HTP. A 5-HTP combination with antidepressants, tramadol, meperidine and other drugs affecting the level of serotonin is especially dangerous.

Glycine: amino acid for deep sleep

Glycine is an amino acid that plays a role in the nervous system, acting as an inhibitory neurotransmitter.

  • The mechanism of action: Glycine helps to reduce body temperature, which can contribute to faster falling asleep. It also improves sleep quality, contributing to deeper stages of sleep. Glycine is also involved in serotonin metabolism, which indirectly affects sleep.

  • Indications for use: Glycine can be useful for:

    • Difficulties with falling asleep: Reducing body temperature and calming the nervous system.
    • Poor quality of sleep: Promotes deeper and more restoring sleep.
    • Symptoms of anxiety and depression: Glycine can have a moderate antidepressant effect.

  • Dosage and method of application: It is usually recommended to take 1-3 grams of glycine an hour before bedtime. Glycine can be taken in the form of powder, capsules or tablets. The powder can be mixed with water or juice.

  • Side effects and contraindications: Glycine is considered safe and well tolerated. Side effects are rare and usually insignificant. May include:

    • Nausea: In rare cases.
    • Vomit: In rare cases.
    • Soft discomfort in the abdomen: In rare cases.

    Contraindications:

    • There are no famous serious contraindications. Nevertheless, pregnant and lactating women are recommended to consult a doctor before taking glycine.
    • People with kidney or liver diseases should consult a doctor before glycine.

  • Interaction with drugs: Interactions with drugs are rare. However, you should always consult a doctor before taking any new additives, especially if you are already taking any medicine.

Triptofan: an indispensable amino acid

Triptofan is an indispensable amino acid that the body cannot produce independently and should receive from food or additives. He is the predecessor of serotonin and melatonin, playing a key role in the regulation of mood and sleep.

  • The mechanism of action: Triptofan is converted into serotonin, which regulates mood, appetite and sleep. Serotonin, in turn, is transformed into melatonin, a hormone that regulates the cycle of sleep and wakefulness.

  • Indications for use: Triptofan can be useful at:

    • Insomnia: Triptophanes can help improve sleep quality and reduce falling asleep.
    • Depression: Triptofan can help improve mood and alleviate the symptoms of depression.
    • Anxiety: Triptophanes can help reduce anxiety and nervous tension.

  • Dosage and method of application: It is usually recommended to take 500-2000 mg of tryptophan 30-60 minutes before bedtime. It is best to take tripophanes on an empty stomach to improve its absorption.

  • Side effects and contraindications: Triptofan can cause side effects, such as:

    • Nausea:
    • Vomit:
    • Diarrhea:
    • Drowsiness:
    • Dizziness:

    Tryptophan contraindicated in:

    • Pregnancy and breastfeeding: There is not enough data on the safety of tryptophan in these cases.
    • Reception of antidepressants, especially the SiOSS and IMAO: The combination of tripophanes with antidepressants can lead to serotonin syndrome.
    • Liver diseases:
    • Kidney diseases:

  • Interaction with drugs: Triptofan can interact with some drugs, such as:

    • Antidepressants, especially the SiOSS and IMAO: The combination of tripophanes with antidepressants can lead to serotonin syndrome.
    • Sedatives: Triptophanes can enhance the effect of sedatives.

    Before taking a tripophane, you need to consult a doctor, especially if you take any medicine.

Recommendations for the use of additives to improve sleep:

  • Consult a doctor: Before taking any additives to improve sleep, you need to consult a doctor, especially if you have any diseases or take any medication.
  • Start with a low dose: Start with a low dose and gradually increase it, if necessary.
  • Observe sleep hygiene: Sleep supplements are most effective in combination in compliance with sleep hygiene rules, such as:
    • Regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
    • Dark, quiet and cool bedroom: Provide optimal conditions for sleeping in your bedroom.
    • Limiting the use of screens before bedtime: Avoid using electronic devices an hour before bedtime.
    • Limiting caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime.
    • Regular physical exercises: Do physical exercises regularly, but not before going to bed.
  • Be patient: In order to evaluate the effectiveness of additives to improve sleep, it may take several weeks.

Disclaimer: This article is intended only for information purposes and is not a medical advice. Before taking any additives to improve sleep, you need to consult a doctor.

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