Effective dietary supplements for quick falling asleep

Effective dietary supplements for fast falling asleep: detailed analysis and recommendations

1. Melatonin: Sleep hormone and circadian rhythm regulator

Melatonin, often called the “hormone of sleep,” plays a key role in the regulation of circadian rhythms, a 24-hour internal alarm clock, which controls the cycles of sleep and wakefulness. Produced by the pineal gland (pineal gland) in the brain, melatonin is synthesized from tryptophan and serotonin. Its development is enhanced in the dark, signaling the body about the onset of night and readiness for sleep. In the daytime, the production of melatonin is suppressed.

• The mechanism of action: Melatonin acts with melatonin receptors (MT1 and MT2) in the brain. MT1 receptors are mainly responsible for suppressing excitement and stimulation of sleep, while MT2 receptors affect the displacement of circadian rhythms. Melatonin also has antioxidant and anti -inflammatory properties that can indirectly help improve sleep.

• Application: Melatonin additives are widely used to facilitate falling asleep, especially with:

  • Jet Lag (changing time zones): Melatonin helps to adapt the inner clock to the new temporary belt. It is recommended to take a few days before the trip and within a few days after arriving at the destination.

  • Delayed Sleep Phase Syndrome – DSPS): DSPS is characterized by late falling asleep and late awakening. Melatonin can help shift the time of sleep forward to correspond to a more socially acceptable schedule.

  • Insomnia: Melatonin can be useful for people who have difficulty falling asleep, but is less effective for maintaining sleep. It is especially effective for people with a low level of melatonin, which can be caused by aging, working in a night shift or exposure to bright light in the evening.

  • Work on the night shift: Melatonin helps to regulate circus rhythms in people working in a night shift, improving sleep and wakefulness at the right time.

  • Sleep disorders in children: Melatonin can be prescribed for children with sleep disorders, such as autism or attention deficit syndrome (hyperactivity), under the supervision of a doctor.

• Dosage: The recommended dosage of melatonin varies depending on individual needs and a specific dream problem. Typically, dosages are from 0.3 mg to 5 mg, taken 30-60 minutes before bedtime. You should start with the lowest effective dose and gradually increase it if necessary. It is important to consult a doctor to determine the optimal dosage.

• Side effects: Melatonin is usually considered safe with short -term use. However, side effects are possible, such as:

  • Daytime drowsiness: Melatonin can cause drowsiness, especially if you take it in a too high dose or not at that time.

  • Headache: In some people, melatonin can cause headache.

  • Dizziness: Dizziness is another possible side effect.

  • Nausea: In rare cases, melatonin can cause nausea.

  • Irritability: Some people may experience irritability after taking melatonin.

  • Nightmares: In rare cases, melatonin can cause nightmares.

  • Interaction with drugs: Melatonin can interact with some drugs such as anticoagulants, antidepressants, immunosuppressants and diabetes. It is important to inform your doctor about all the medicines that you take before you start taking melatonin.

• Output forms: Melatonin is available in various forms, including:

  • Tablets: The most common form of melatonin.

  • Capsules: Capsules contain melatonin powder.

  • Chewing tablets: Chewing tablets are convenient for children and people who are difficult to swallow pills.

  • Liquid: Liquid melatonin provides faster absorption.

  • Spray: The spray of melatonin is sprayed under the tongue and quickly sucks.

  • Transdermal plasters: Transdermal plasters ensure the gradual release of melatonin during the night.

• Choice recommendations:

  • Check the quality: Choose melatonin additives from reliable manufacturers who test their products for cleanliness and efficiency. Look for products certified by third -party organizations such as NSF International or USP.

  • Start with a low dose: Start with the lowest effective dose (0.3 mg – 1 mg) and gradually increase it if necessary.

  • Take melatonin 30-60 minutes before bedtime: This will allow melatonin to start acting before you go to bed.

  • Avoid using electronic devices before bedtime: Bright light from the screens of electronic devices can suppress the production of melatonin.

  • Create a calm sleeping atmosphere: Make your bedroom dark, quiet and cool.

  • Consult a doctor: Consult a doctor before starting to take melatonin, especially if you have any diseases or you take any medicine.

2. Magnesium: a mineral that relaxing muscles and nervous system

Magnesium is a vital mineral involved in more than 300 enzymatic reactions in the body, including regulation of the nervous system, muscle function and blood sugar. It plays a key role in relaxing muscles and reducing stress levels, which can help improve sleep.

• The mechanism of action: Magnesium affects sleep in several ways:

  • Regulation of neurotransmitters: Magnesium is involved in the regulation of neurotransmitters, such as the GABA (gamma-aminomatic acid), which has a calming effect on the brain. A sufficient level of magnesium helps to maintain the normal function of the GABA, contributing to relaxation and falling asleep.

  • Reducing the level of cortisol: Magnesium helps reduce the level of cortisol, stress hormone that can interfere with sleep. An increased level of cortisol can cause insomnia and frequent awakening at night.

  • Muscle relaxation: Magnesium plays an important role in relaxing muscles. Magnesium deficiency can lead to muscle cramps, convulsions and restless legs syndrome, which can disturb a dream.

  • Melatonin regulation: Magnesium is involved in the synthesis of melatonin, sleep hormone. A sufficient level of magnesium can contribute to the normal production of melatonin and the improvement of circadian rhythms.

• Application: Magnesium additives can be useful for improving sleep with:

  • Insomnia: Magnesium can help reduce the time of falling asleep, increase sleep duration and improve sleep quality.

  • Restless legs syndrome (SBN): SBN is characterized by an uncontrolled desire to move your legs, especially at night, which can violate the dream. Magnesium can help reduce SBN symptoms.

  • Muscle cramps and convulsions: Magnesium can help prevent muscle cramps and convulsions that can interfere with sleep.

  • Stress and anxiety: Magnesium can help reduce stress and anxiety, which can help improve sleep.

  • Magnesium deficiency: Magnesium deficiency is quite common and can manifest itself in the form of insomnia, irritability, fatigue and muscle spasms. Magnesium additives can help update the deficit and improve sleep.

• Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. However, the dosage of magnesium additives to improve sleep can vary depending on individual needs and form of magnesium. It is usually recommended to take 200-400 mg of magnesium 1-2 hours before bedtime. You should start with the lowest dose and gradually increase it if necessary. It is important to consult a doctor to determine the optimal dosage.

• Side effects: Magnesium is usually considered safe subject to recommended doses. However, side effects are possible, such as:

  • Diarrhea: High doses of magnesium can cause diarrhea.

  • Nausea: In some people, magnesium can cause nausea.

  • Abdominal cramps: Spasms in the abdomen are another possible side effect.

  • Interaction with drugs: Magnesium can interact with some drugs such as antibiotics, diuretics and medicines for osteoporosis. It is important to inform your doctor about all the medicines that you take before you start taking magnesium.

• Forms of magnesium: There are various forms of magnesium, each of which has its own features of absorption and tolerance:

  • Magnesium glycinate: A well -absorbed form of magnesium, which is less likely to cause diarrhea. Recommended for people with a sensitive stomach.

  • Magnesium citrate: A well -absorbed form of magnesium, which can have a laxative effect. It may be useful for people suffering from constipation.

  • Magnesium oxide: A poorly absorbed form of magnesium, which is often used as an antacid. Not recommended to improve sleep.

  • Magnesium Treonate: A new form of magnesium, which is believed to penetrate the brain better. It can be especially useful for improving cognitive function and sleep.

  • Magnesium sulfate (English salt): It is taken in the form of baths for muscle relaxation and relief stress. Not recommended for oral administration as an additive.

• Choice recommendations:

  • Choose well -absorbed forms of magnesium: Glycinate, citrate and tronate are good options.

  • Avoid the magnesium of the oxide: This form is poorly absorbed and can cause side effects.

  • Start with a low dose: Start with 200 mg and gradually increase it if necessary.

  • Take magnesium 1-2 hours before bedtime: This will allow magnesium to start acting before you go to bed.

  • Make sure you get enough magnesium from food: Include products rich in magnesium in your diet, such as green leafy vegetables, nuts, seeds and whole grain products.

  • Consult a doctor: Consult a doctor before starting to take magnesium, especially if you have any diseases or you take any medicine.

3. L-dean: amino acid that promotes relaxation

L -theanine is an amino acid that is contained in tea leaves (Camellia sinensis), especially in green tea. She is known for her soothing and relaxing properties, without causing drowsiness. L-theanine is often used to reduce stress, anxiety and improve concentration.

• The mechanism of action: L-theanine affects the brain in several ways:

  • Improving the level of GABA, dopamine and serotonin: L-theanine helps to increase the level of these neurotransmitters in the brain. GABA (gamma-aminomatic acid) is the main brake neurotransmitter, which helps to relax and reduce anxiety. Dopamine and serotonin affect mood, sleep and cognitive functions.

  • Alpha waves: L-theanine stimulates the production of alpha waves in the brain that are associated with relaxation, calm and concentration. This state of awake relaxation can help improve sleep.

  • Reducing exciting neurotransmitters: L-theanine can help reduce the level of exciting neurotransmitters, such as glutamate, which can contribute to anxiety and insomnia.

• Application: L-theanine supplements can be useful for improving sleep with:

  • Anxiety and stress: L-theanine can help reduce the level of anxiety and stress, which are often the cause of insomnia.

  • Insomnia caused by stress: L-theanine can help relax and fall asleep easier, especially if insomnia is caused by stress or anxiety.

  • Improving the quality of sleep: L-theanine can help improve the quality of sleep, increasing the duration of deep sleep and reducing the frequency of awakening at night.

  • Improving cognitive functions: L-theanine can improve cognitive functions, such as attention and concentration, without causing drowsiness. This makes it useful for people who want to improve their sleep, without affecting their ability to function during the day.

• Dosage: The recommended dosage of the L-theanine varies depending on individual needs and goals. Typically, dosages are from 100 mg to 400 mg, taken 30-60 minutes before bedtime. To reduce stress and anxiety, you can take L-theanine during the day. It is important to start with the lowest effective dose and gradually increase it if necessary.

• Side effects: L-theanine is usually considered safe subject to the recommended doses. Side effects are rare, but may include:

  • Headache: In some people, L-theanine can cause headache.

  • Dizziness: Dizziness is another possible side effect.

  • Nausea: In rare cases, L-theanine can cause nausea.

  • Interaction with drugs: L-theanine can interact with some drugs such as antihypertensive drugs and stimulants. It is important to inform your doctor about all the medicines that you take before you start taking L-theanine.

• Output forms: L-theanine is available in various forms, including:

  • Capsules: The most common form of L-theanine.

  • Tablets: The tablets contain L-theanine powder.

  • Powder: L-theanine powder can be added to drinks or food.

  • Tea: Green tea is a natural source of L-theanine.

• Choice recommendations:

  • Choose additives from reliable manufacturers: Make sure that the product is tested for the purity and efficiency of a third -party laboratory.

  • Start with a low dose: Start with 100 mg and gradually increase it if necessary.

  • Take the L-theanine 30-60 minutes before bedtime: This will allow L-theanine to act before you go to bed.

  • Use green tea: Green tea is a good source of L-theanine and other useful compounds.

  • Consult a doctor: Consult a doctor before starting to take L-theanine, especially if you have any diseases or you take any medicine.

4. Valerian: a plant with soothing properties

Valeriana (Valeriana Officinalis) is a plant whose roots are traditionally used as a sleeping pill and soothing agent. It contains various compounds, which are believed to help relax and improve sleep.

• The mechanism of action: The mechanism of action of valerian is not fully studied, but it is assumed that it affects the brain in several ways:

  • Improving the level of GABA: Valerian can increase the level of the GABA (gamma-aminomatic acid) in the brain. GABA is the main brake neurotransmitter, which helps to relax and reduce anxiety.

  • Influence on serotonin receptors: Valerian can influence serotonin receptors that play a role in the regulation of mood, sleep and appetite.

  • Interaction with adenosine receptors: Valerian can interact with adenosine receptors that play a role in the regulation of sleep and wakefulness.

• Application: Valerian additives can be useful for improving sleep with:

  • Insomnia: Valerian can help reduce falling asleep, increase sleep duration and improve sleep quality.

  • Anxiety and stress: Valerian can help reduce the level of anxiety and stress, which often cause insomnia.

  • Mild and moderate insomnia: Valerian can be more effective for people with mild and moderate insomnia than for people with heavy insomnia.

• Dosage: The recommended dosage of valerian varies depending on the individual needs and form of valerian. Typically, dosages are from 300 mg to 600 mg of valerian root extract, taken 30-60 minutes before bedtime. It is important to start with the lowest effective dose and gradually increase it if necessary.

• Side effects: Valerian is usually considered safe subject to recommended doses. Side effects are rare, but may include:

  • Daytime drowsiness: Valerian can cause drowsiness, especially if you take it in a too high dose.

  • Headache: In some people, valerian can cause headache.

  • Dizziness: Dizziness is another possible side effect.

  • Indigestion: In rare cases, valerian can cause stomach disorder.

  • Interaction with drugs: Valerian can interact with some drugs such as sedatives, antidepressants and antihistamines. It is important to inform your doctor about all the medicines that you take before you start taking valerian.

• Output forms: Valerian is available in various forms, including:

  • Capsules: The most common form of valerian.

  • Tablets: Tablets contain valerian root extract.

  • Liquid extract: Valerian liquid extract can be added to water or juice.

  • Tea: Valerian’s root can be used to relax before bedtime.

• Choice recommendations:

  • Choose standardized extracts: Look for valerian root extracts standardized in content of valerian acid or valerinol.

  • Start with a low dose: Start with 300 mg and gradually increase it if necessary.

  • Take Valerian 30-60 minutes before bedtime: This will allow Valerian to act before you go to bed.

  • Make sure you buy products from reliable manufacturers: Make sure that the product is tested for the purity and efficiency of a third -party laboratory.

  • Consult a doctor: Consult a doctor before starting to take valerian, especially if you have any diseases or you take any medicine.

5. Chamomile: A traditional tool for relaxation and sleep

Chamomile (Matricaria Chamomilla) is a plant whose flowers are traditionally used to calm the nervous system, relieve stress and improve sleep. It contains various compounds, such as apigenin, which is believed to have sedative and relaxing properties.

• The mechanism of action: Chamomile affects the brain in several ways:

  • Apiped: Apigenin, the main active component of chamomile, is associated with benzodiazepine receptors in the brain. These receptors play a role in the regulation of anxiety and sleep. The binding of Apigenin with these receptors can lead to a soothing and relaxing effect.

  • Reducing cortisol: Chamomile can help reduce the level of cortisol, stress hormone that can interfere with sleep.

  • Anti -inflammatory properties: Chamomile has anti -inflammatory properties that can help relax and improve sleep.

• Application: Chamomile additives or chamomile tea can be useful for improving sleep with:

  • Insomnia: Chamomile can help reduce falling asleep, increase sleep duration and improve sleep quality.

  • Anxiety and stress: Chamomile can help reduce anxiety and stress, which are often the cause of insomnia.

  • Mild and moderate insomnia: Chamomile can be more effective for people with mild and moderate insomnia than for people with heavy insomnia.

• Dosage: The recommended dosage of chamomile varies depending on individual needs and chamomile forms. Typically, dosages are from 400 mg to 1600 mg of chamomile extract taken 30-60 minutes before bedtime. For tea from chamomile, it is recommended to brew 1-2 teaspoons of dried chamomile flowers in boiling water for 5-10 minutes.

• Side effects: Chamomile is usually considered safe subject to the recommended doses. Side effects are rare, but may include:

  • Allergic reactions: In people with allergies to the plants of the Astrov family (ambrosia, calendula, chrysanthemum), an allergic reaction to chamomile may occur.

  • Nausea: In rare cases, chamomile can cause nausea.

  • Interaction with drugs: Chamomile can interact with some drugs, such as anticoagulants and sedatives. It is important to inform your doctor about all the medicines that you take before you start taking chamomile.

• Output forms: Chamomile is available in various forms, including:

  • Capsules: The most common form of chamomile.

  • Tablets: Tablets contain chamomile flowers extract.

  • Tea: Chamomile tea is a popular drink for relaxation before bedtime.

  • Essential oil: Chamomile essential oil can be used in aromatherapy to relax and improve sleep.

• Choice recommendations:

  • Choose organic chamomile: Organic chamomile is grown without the use of pesticides and other harmful chemicals.

  • Pay attention to the color: Chamomile flowers should have a bright yellow center and white petals.

  • Buy products from reliable manufacturers: Make sure that the product is tested for the purity and efficiency of a third -party laboratory.

  • Consult a doctor: Consult a doctor before starting to take a chamomile, especially if you have any diseases or you take any medicine.

6. Gaba (Gaba): Neurotransmitter, soothing the nervous system

GABA (gamma -aminomatic acid) is an amino acid that acts as a neurotransmitter in the brain. It is the main brake neurotransmitter, which means that it helps to suppress nervous activity and reduce excitement. GABA plays an important role in the regulation of sleep, mood, anxiety and muscle tone.

• The mechanism of action: GABA acts, associated with the gamut receptors in the brain. This binding leads to the opening of ion channels that allow chloride ions to enter the nerve cells. The influx of chloride ions makes nerve cells less excitable, which leads to a calming and relaxing effect.

• Application: GABA additives can be useful for improving sleep with:

  • Insomnia: GABA can help reduce the time of falling asleep, increase sleep duration and improve sleep quality.

  • Anxiety and stress: GABA can help reduce anxiety and stress, which often cause insomnia.

  • Muscle tension: GABA can help relax muscles and reduce muscle tension that can interfere with sleep.

• Dosage: The recommended dosage of the GABA varies depending on individual needs. Typically, dosages are from 500 mg to 3000 mg, taken 30-60 minutes before bedtime. However, it should be borne in mind that the GABA does not penetrate well through the hematoencephalic barrier, so its effectiveness as an additive for sleep is the subject of discussions. Some studies show that GABA can have an indirect effect on sleep, reducing stress and anxiety.

• Side effects: GABA is usually considered safe subject to recommended doses. Side effects are rare, but may include:

  • Daytime drowsiness: GABA can cause drowsiness, especially if you take it in a too high dose.

  • Dizziness: Dizziness is another possible side effect.

  • Indigestion: In rare cases, the GABA can cause stomach disorder.

  • Interaction with drugs: GABA can interact with some drugs such as sedatives and antidepressants. It is important to inform your doctor about all the medicines that you take before you start taking GABA.

• Output forms: GABA is available in various forms, including:

  • Capsules: The most common form of the GABA.

  • Tablets: Tablets contain a game.

  • Powder: GABA powder can be added to drinks or food.

• Choice recommendations:

  • Choose products from reliable manufacturers: Make sure that the product is tested for the purity and efficiency of a third -party laboratory.

  • Start with a low dose: Start with 500 mg and gradually increase it if necessary.

  • Take the GABA 30-60 minutes before bedtime: This will allow the GABA to start acting before you go to bed.

  • Pay attention to other components: Some additives contain GABA in combination with other components such as valerian or chamomile, to enhance the effect.

  • Consult a doctor: Consult a doctor before starting to take the GABA, especially if you have any diseases or you take any medicine.

7. 5-HTP (5-hydroxytriptophan): Serotonin and melatonin precursor

5-HTP (5-hydroxyryptophan) is an amino acid that is an intermediate product in the synthesis of serotonin and melatonin. It is extracted from the seeds of the African plant Griffonia Simplicifolia. Serotonin plays a role in the regulation of mood, appetite and sleep, and melatonin – in the regulation of circadian rhythms.

• The mechanism of action: 5-HTP acts, increasing the level of serotonin in the brain. Serotonin can then be transformed into melatonin.

• Application: 5-HTP additives can be useful for improving sleep with:

  • Insomnia: 5-HTP can help reduce falling asleep, increase sleep duration and improve sleep quality, especially if insomnia is associated with low serotonin levels.

  • Depression and anxiety: 5-HTP can help improve mood and reduce anxiety, which can help improve sleep.

  • Migraines: 5-HTP can help reduce the frequency and severity of migraines that can violate sleep.

• Dosage: The recommended 5-HTP dosage varies depending on individual needs. Typically, dosages are from 50 mg to 200 mg, taken 30-60 minutes before bedtime. It is important to start with the lowest effective dose and gradually increase it if necessary.

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

  • Nausea: Nausea is the most common side effect of 5-HTP.

  • Diarrhea: Diarrhea can also occur when taking 5-HTP.

  • Vomit: In rare cases, 5-HTP can cause vomiting.

  • Headache: Headache is another possible side effect.

  • Interaction with drugs: 5-HTP can interact with some drugs such as antidepressants, especially the SIOOS (selective inhibitors of the reverse capture of serotonin) and Maoi (monoamineine inhibitors). It is important to inform your doctor about all the medicines that you take before you start taking 5-HTP. The combination of 5-HTP with these drugs can lead to serotonin syndrome, a dangerous condition caused by excess serotonin in the brain.

• Output forms: 5-HTP is available in various forms, including:

  • Capsules: The most common 5-HTP form.

  • Tablets: The tablets contain 5-HTP.

• Choice recommendations:

  • Choose products from reliable manufacturers: Make sure that the product is tested for the purity and efficiency of a third -party laboratory.

  • Start with a low dose: Start with 50 mg and gradually increase it if necessary.

  • Take 5-HTP 30-60 minutes before bedtime: This will allow 5-HTP to start acting before you go to bed.

  • Do not take 5-HTP with antidepressants without consulting a doctor: The combination of 5-HTP with some antidepressants can be dangerous.

  • Consult a doctor: Consult a doctor before starting to take 5-HTP, especially if you have any diseases or you take any medicine.

8. Herbs and plant components as part of complex dietary supplements for sleeping

In addition to individual additives, there are many complex dietary supplements on the market that contain a combination of herbs, amino acids and minerals. These products often include several of the above ingredients, as well as other plant components, such as:

• Passiflora (Passiflora Incarnata): Passiflora is a plant that is traditionally used to relieve anxiety and improve sleep. It contains compounds that can be associated with gameck receptors in the brain, having a soothing effect.

• Hops (Humulus lupulus): Hops are a plant that is used to cook beer. It also contains compounds that can have a sedative effect. Hops are often combined with valerian to enhance the effect.

• Melissa Officinalis): Meli