Comparison of popular dietary supplements for sleeping

Sleep disorders are a common problem that affects millions of people around the world. Insomnia, difficulties with falling asleep, frequent awakening and superficial sleep can negatively affect physical and mental health, reduce performance and worsen the quality of life. In search of a solution, many turn to biologically active additives (dietary supplements) for sleep, promising to improve sleep quality and facilitate falling asleep. However, the market for sleeping dietary supplements is huge and diverse, which complicates the choice of the most effective and safe product. In this article we will conduct a detailed comparison of popular dietary supplements for sleeping, consider their composition, mechanism of action, efficiency, safety and possible side effects, as well as provide information necessary for making a reasonable decision when choosing a suitable dietary supplement to improve sleep.

Melatonin

Melatonin is a hormone naturally produced by an epiphyse, which regulates the sleeping cycle. Its level increases in the dark, signaling the body about the approach of sleep time, and decreases in daylight. The additives of melatonin are a synthetic analogue of this hormone and are widely used to relieve falling asleep, especially when changing time zones (jetlag) or with circadian rhythm disturbances.

The mechanism of action: Melatonin affects melatonin receptors (MT1 and MT2) in the brain, contributing to a decrease in excitement and facilitating sleep. He can also influence other neurotransmitters, such as GABA (gamma-aminomatic acid), having a calming effect.
Efficiency: Melatonin is most effective for problems with falling asleep related to circus rhythm. Numerous studies have shown its effectiveness in Jetlag, replaceable work and a delay in the phase of sleep. In some cases, it can also help with insomnia that is not associated with a violation of circadian rhythm, but the effect can be less pronounced.
Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 3-5 mg. It is important to remember that for some people, even a small dose can be effective, and higher doses do not necessarily lead to better sleep.
Safety: Melatonin is usually considered safe with short -term use. The most common side effects are headache, dizziness, nausea and drowsiness in the morning. In rare cases, more serious side effects can occur, such as depression, anxiety and nightmares. It is important to consult a doctor before taking melatonin, especially if you have any chronic diseases or take other medicines.
Output forms: Melatonin is available in various forms, including tablets, capsules, chewing sweets, sprays and drops. The form of release does not have a significant impact on effectiveness, so the choice depends on personal preferences.

Valerian

Valerian is a medicinal plant, the roots of which are traditionally used to treat insomnia and anxiety. Its soothing effect is due to the effect on the gameck -ergic system in the brain.

The mechanism of action: Valerian contains several active components, including valerian acid, which are believed to increase the level of the GABA in the brain. GABA is a neurotransmitter that has a calming and anti-lane effect. An increase in the level of the GABA can help to relax and relieve falling asleep.
Efficiency: The results of valerian efficiency in insomnia are ambiguous. Some studies show that it can improve sleep quality and reduce the time of falling asleep, especially with prolonged use (several weeks). However, other studies have not revealed a significant effect. Differences in the results can be associated with the differences in the dosage, the quality of valerian used and the individual characteristics of research participants.
Dosage: It is usually recommended to take 400-600 mg of valerian root extract 30-60 minutes before bedtime. However, the dosage may vary depending on the concentration of active substances in a particular product.
Safety: Valerian is usually considered safe for most people. The most common side effects are headache, dizziness, stomach disorder and drowsiness in the morning. In rare cases, allergic reactions may occur. It is important to consult a doctor before taking valerian, especially if you are pregnant, breastfeed or take other medicines that have a sedative effect.
Output forms: Valerian is available in various forms, including capsules, tablets, tinctures and tea. The quality of valerian can vary depending on the manufacturer, so it is important to choose products from reliable brands.

Chamomile

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

The mechanism of action: Chamomile contains an apigenin, an antioxidant that can be associated with the receptors of the GABA in the brain, having a calming and anti-lane effect. In addition, chamomile has anti -inflammatory properties, which can also help improve sleep.
Efficiency: Studies of chamomile’s effectiveness in insomnia are limited, but some studies show that it can improve sleep quality and reduce the time of falling asleep, especially in older people and women after childbirth. However, additional studies are needed to confirm these results.
Dosage: It is usually recommended to drink 1-2 cups of chamomile tea 30-60 minutes before bedtime. Alternatively, you can take capsules with chamomile extract in the dosage indicated on the package.
Safety: Chamomile is usually considered safe for most people. However, some people may have an allergic reaction, especially if they are allergic to other plants of the Astro family, such as ambrosia and chrysanthemums. In rare cases, stomach disorders and drowsiness may occur in the morning.
Output forms: Chamomile is available in various forms, including tea, capsules, tablets, tinctures and essential oil. Chamomile tea is the most common way to use, but capsules and tablets can be more convenient for those who do not like the taste of tea.

L-theanine

L-theanine is an amino acid contained in tea leaves (Camellia sinensis), especially in green tea. She is known for her relaxing and soothing properties, without causing drowsiness.

The mechanism of action: L-theanine penetrates through a hematoencephalic barrier and can affect the level of neurotransmitters in the brain. It increases the level of GABA, dopamine and serotonin, which play an important role in the regulation of mood, sleep and relaxation. It can also reduce the level of glutamate that excites neurotransmitter, which helps to reduce anxiety and mental stress.
Efficiency: Studies show that L-theanine can improve sleep quality, reduce anxiety and help relax. It can be especially useful for people who have difficulty falling asleep due to stress and anxiety.
Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. To achieve the optimal effect, you can take L-theanine several times a day.
Safety: L-theanine is usually considered safe for most people. Side effects are rare and can include headache and stomach.
Output forms: L-theanine is available in the form of capsules, tablets and powder. It can also be obtained using green tea.

Magnesium

Magnesium is an important mineral involved in many biochemical processes in the body, including sleep regulation. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.

The mechanism of action: Magnesium plays a role in the regulation of neurotransmitters, such as GABA, and hormones, such as melatonin, who participate in sleep regulation. It also helps to relax muscles and reduce muscle tension, which can help improve sleep.
Efficiency: Studies show that magnesium additives can improve the quality of sleep, reduce falling asleep and increase the duration of sleep, especially in people with magnesium deficiency.
Dosage: It is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime. It is important to choose well -absorbed forms of magnesium, such as magnesium glycinate, magnesium citrate or magnesium tronate.
Safety: Magnesium is usually considered safe for most people. Side effects may include stomach disorder, diarrhea and nausea, especially when taking high doses.
Output forms: Magnesium is available in various forms, including capsules, tablets, powder and liquid. It is important to choose the forms of magnesium, which are well absorbed by the body.

Melatonin and L-theanine (combination)

The combination of melatonin and L-theanine can be more effective for improving sleep than each of these components separately. Melatonin helps adjust the sleeping cycle and facilitates falling asleep, and L-theanine helps to relax and reduce anxiety.

The mechanism of action: Melatonin and L-theanine act synergically, enhancing each other’s effects. Melatonin affects melatonin receptors, and L-theanine affects the level of neurotransmitters, such as GABA, Dopamine and Serotonin.
Efficiency: Studies show that a combination of melatonin and L-theanine can improve sleep quality, reduce falling asleep, reduce night awakening and increase sleep duration.
Dosage: It is usually recommended to take 1-3 mg of melatonin and 100-200 mg of L-theanine 30-60 minutes before bedtime.
Safety: The combination of melatonin and L-theanine is usually considered safe for most people. Side effects are rare and can include headache, dizziness, stomach disorder and drowsiness in the morning.

Other sleep dietary supplements

There are other dietary supplements that can help improve sleep, but their effectiveness and safety require further research. These include:

5-HTP (5-hydroxyryptophan): Precursor Serotonin, Neurotransmitter, playing an important role in the regulation of mood and sleep.
Triptofan: Amino acid, which turns into serotonin and melatonin in the body.
Passiflora: A medicinal plant with soothing and anti-lane properties.
Lemon balm: A medicinal plant with soothing and anti-lane properties.
Gotted Circle: A medicinal plant used in Ayurvedic medicine to improve cognitive functions and reduce anxiety.

Important considerations when choosing a dietary supplement for sleep

Consult a doctor: Before taking any dietary supplement for sleep, it is important to consult a doctor, especially if you have any chronic diseases or take other medicines.
Choose a quality product: It is important to choose dietary supplements from reliable brands that test their products for cleanliness and compliance with the declared composition.
Start with a low dose: Start with a low dose and gradually increase it until you find an optimal dose that effectively improves your dream.
Do not use dietary supplements for a long time: Sleep dietary supplements are designed for short -term use. If you have chronic sleep problems, you must consult a doctor to identify and treat the main cause.
Observe sleep hygiene: Sleep dietary supplements can be useful, but they will not replace the observance of sleep hygiene. It is important to create favorable conditions for sleep, observe a regular sleep mode, avoid using caffeine and alcohol before bedtime, regularly play sports and manage stress.
Consider possible side effects: All dietary supplements have potential side effects. It is important to know about the possible side effects of a particular dietary supplement and stop taking it if you have any undesirable reactions.
Evaluate the effectiveness: Keep a sleep diary to track how dietary supplement affects your dream. If you have not noticed sleep improvement after a few weeks of receiving dietary supplements, it may not fit you, and you should try another option.

In conclusion, the choice of dietary supplement for sleep is an individual process that requires a thorough consideration and consultation with a doctor. It is important to take into account the composition, mechanism of action, efficiency, safety and possible side effects of each dietary supplement, as well as their individual needs and health status. Compliance with sleep hygiene is an integral part of a healthy sleep and can significantly improve sleep quality without the need to resort to dietary supplements.

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