The best supplements to improve sleep: Complete guidance

Sleep is a vital process necessary for physical and mental health. The lack of sleep can lead to a number of problems, including a decrease in cognitive functions, a weakening of the immune system, an increase in the risk of chronic diseases and mood deterioration. Many people have difficulty sleeping, and additives can be a useful tool for improving its quality and duration. In this manual, we will consider in detail the most effective and safe additives for sleeping, based on scientific research and expert recommendations. We will discuss their mechanisms of action, dosage, potential side effects and warnings.

Understanding problems with sleep

Before considering additives, it is important to understand the causes of your sleep problems. Insomnia can be caused by various factors, including:

• Stress and anxiety: Constant anxiety can interfere with falling asleep and maintaining sleep.
• Incorrect sleep mode: The irregular time of going to bed and awakening can disrupt the natural circadian rhythm of the body.
• Poor sleep hygiene: Incorrect habits before bedtime, such as watching a TV or using electronic devices, can negatively affect sleep.
• Diseases: Some diseases, such as apnea in a dream, restless legs syndrome and chronic pain, can cause sleep problems.
• Medicines: Some drugs, such as antidepressants and pressure drugs, can cause insomnia.
• Diet: The use of caffeine or alcohol before bedtime can worsen the quality of sleep.

If you have serious sleep problems, it is recommended to consult a doctor to identify and treat the main reasons. Sleep additives should be considered as an auxiliary tool, and not as a replacement for a healthy lifestyle and the correct hygiene of sleep.

Main additives to improve sleep

Melatonin

Melatonin is a hormone that is naturally produced in the body and plays an important role in the regulation of the cycle of sleep and wakefulness. He signals the body that it is time to sleep, preparing it for night rest. The production of melatonin increases in the dark and decreases when the light is exposed.

The mechanism of action: Melatonin is associated with the receptors of melatonin in the brain, which helps to relax and decrease the activity of the nervous system. It can also have an antioxidant effect and improve the immune function.

Indications:

• Insomnia
• Violations of the daily rhythm (for example, when changing time zones)
• Sleep phase delay

Dosage: It is usually recommended to start with a low dose (0.3-0.5 mg) and gradually increase it if necessary to 3-5 mg. Take melatonin 30-60 minutes before bedtime.

Side effects: Melatonin is usually considered safe, but in some cases it can cause side effects, such as:

• Headache
• Dizziness
• Nausea
• Drowsiness the next day
• Irritability

Cautions:

• Melatonin can interact with some drugs such as anticoagulants and antidepressants. Consult a doctor before taking melatonin if you take any medicine.
• It is not recommended to take melatonin to pregnant or nursing women.
• You should not drive a car or engage in activities requiring concentration, after taking melatonin.

Magnesium

Magnesium is an important mineral that is involved in many processes in the body, including the regulation of sleep, nervous system and muscle function. The lack of magnesium can lead to insomnia, anxiety and muscle cramps.

The mechanism of action: Magnesium contributes to relaxation, reducing the activity of the nervous system and muscles. He also participates in the production of melatonin and GABA (gamma-aminomatic acid), a neurotransmitter that has a calming effect.

Indications:

• Insomnia
• Anxiety
• Muscle cramps
• Restless legs syndrome

Dosage: The recommended dosage of magnesium to improve sleep is 200-400 mg per day. It is best to take magnesium before bedtime.

Types of magnesium: There are various forms of magnesium, which differ in bioavailability and effectiveness. The most common forms of magnesium to improve sleep:

• Magnesium glycinate: It is well absorbed and has a calming effect.
• Magnesium citrate: It has a laxative effect, so it may not be suitable for people with a sensitive intestine.
• Magnesium Treonate: It can improve cognitive functions and reduce anxiety.
• Magnesium oxide: It is poorly absorbed and can cause stomach disorder.

Side effects: Magnesium is usually considered safe, but in large doses can cause side effects, such as:

• Diarrhea
• Nausea
• Vomit
• Spasms in the stomach

Cautions:

• Magnesium can interact with some drugs such as antibiotics and pressure drugs. Consult a doctor before taking magnesium if you take any medicine.
• People with kidney diseases should consult a doctor before taking magnesium.

Valerian

Valerian is a medicinal plant that is used to improve sleep and relieve anxiety for centuries. It contains several active compounds that have a calming effect on the nervous system.

The mechanism of action: Valerian increases the level of the GABA in the brain, a neurotransmitter that has a calming effect. It can also interact with other neurotransmitters, such as serotonin and adenosine.

Indications:

• Insomnia
• Anxiety
• Stress

Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime. Valerian can be taken in the form of capsules, tablets, tinctures or tea.

Side effects: Valerian is usually considered safe, but in some cases it can cause side effects, such as:

• Headache
• Dizziness
• Indigestion
• Drowsiness the next day

Cautions:

• Valerian can strengthen the effect of sedatives such as alcohol and benzodiazepines. Valerian should not be consumed with these substances.
• It is not recommended to take valerian to pregnant or nursing women.
• You should not drive a car or engage in activities requiring concentration, after taking valerian.

Chamomile

Chamomile is a medicinal plant that is known for its soothing and relaxing properties. It is often used to improve sleep, relieve anxiety and reduce inflammation.

The mechanism of action: Chamomile contains an apigenin, an antioxidant that can be associated with the receptors in the brain, contributing to relaxation and reduction of anxiety. It can also have an anti -inflammatory effect.

Indications:

• Insomnia
• Anxiety
• Stress
• Indigestion

Dosage: It is usually recommended to drink 1-2 cups of chamomile tea 30-60 minutes before bedtime. Chamomile can also be taken in the form of capsules or tinctures.

Side effects: Chamomile is usually considered safe, but in rare cases it can cause allergic reactions, especially in people who are allergic to other plants of the complex -color family, such as ragweed and chrysanthemums.

Cautions:

• Chamomile can interact with some drugs such as anticoagulants. Consult a doctor before taking chamomile if you take any medicine.
• It is not recommended to take chamomile for pregnant or nursing women in large quantities.

L-theanine

L-theanine is an amino acid that is mainly contained in tea. She is known for her soothing and relaxing properties, without causing drowsiness. L-theanine can improve sleep quality, reduce anxiety and increase attention concentration.

The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain, neurotransmitters that have a calming and relaxing effect. He can also modulate alpha waves in the brain that are associated with relaxation and creativity.

Indications:

• Insomnia
• Anxiety
• Stress
• Violation of concentration

Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. L-theanine can be taken in the form of capsules or tablets.

Side effects: L-theanine is usually considered safe, and side effects rarely occur. In some cases, they may be observed:

• Headache
• Nausea
• Indigestion

Cautions:

• L-theanine can interact with some drugs such as pressure drugs. Consult a doctor before taking the L-theanine if you take any medicine.
• It is not recommended to take L-theanine to pregnant or lactating women without consulting a doctor.

Other additives to improve sleep

In addition to the above additives, there are others that can help improve sleep. However, their effectiveness can be less studied or dependent on the individual characteristics of the body.

Triptofan

Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. Serotonin plays an important role in the regulation of mood, and melatonin in the regulation of sleep. Triptofan can be obtained from food, such as turkey, nuts and seeds, or taken in the form of an additive.

The mechanism of action: Triptofan turns into serotonin, which then turns into melatonin. An increase in serotonin levels can improve mood and reduce anxiety, and increasing the level of melatonin can contribute to falling asleep.

Indications:

• Insomnia
• Depression
• Anxiety

Dosage: It is usually recommended to take 500-2000 mg of tryptophan 30-60 minutes before bedtime. However, it is important to start with a low dose and gradually increase it if necessary.

Side effects: Triptofan can cause side effects, such as:

• Nausea
• Vomit
• Diarrhea
• Drowsiness the next day
• Dry mouth

Cautions:

• Triptofan can interact with some drugs such as antidepressants. Triptophanes should not be taken with these medicines without consulting a doctor.
• People with liver diseases or kidneys should consult a doctor before taking tryptophan.

5-HTP (5-hydroxyrypthophanes)

5-HTP is an amino acid that is an intermediate product in the process of turning a tripophane into serotonin. It can quickly increase serotonin levels than a tripophane.

The mechanism of action: 5-HTP directly turns into serotonin in the brain. Increasing the level of serotonin can improve mood, reduce anxiety and contribute to falling asleep.

Indications:

• Insomnia
• Depression
• Anxiety

Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime. However, it is important to start with a low dose and gradually increase it if necessary.

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

• Nausea
• Vomit
• Diarrhea
• Headache
• Anxiety

Cautions:

• 5-HTP can interact with some drugs such as antidepressants. You should not take 5-HTP along with these medicines without consulting a doctor.
• People with liver diseases or kidneys should consult a doctor before taking 5-HTP.

Gamk (gamma-ammonium acid)

GABA is a neurotransmitter that has a calming effect on the nervous system. It helps to reduce anxiety, relax muscles and improve sleep.

The mechanism of action: The GABA binds to the GABA receptors in the brain, which leads to a decrease in the activity of the nervous system. This contributes to relaxation and falling asleep.

Indications:

• Insomnia
• Anxiety
• Stress

Dosage: It is usually recommended to take 500-2000 mg GABA 30-60 minutes before bedtime. However, the effectiveness of the GABA as an additive for sleep remains controversial, as it can poorly penetrate through the hematoencephalic barrier.

Side effects: GABA is usually considered safe, but in some cases it can cause side effects, such as:

• Drowsiness the next day
• Indigestion
• Headache

Cautions:

• GABA can interact with some drugs such as sedatives. GABA should not be taken with these medicines without consulting a doctor.
• It is not recommended to take the GABA for pregnant or nursing women.

PassiFlora (passion)

Passiflora is a medicinal plant that is used to relieve anxiety and improve sleep. It contains several active compounds that have a calming effect on the nervous system.

The mechanism of action: Passiflora can increase the level of GABA in the brain, a neurotransmitter that has a calming effect. It can also interact with other neurotransmitters, such as serotonin.

Indications:

• Insomnia
• Anxiety
• Stress

Dosage: It is usually recommended to take 300-450 mg of passiflora extract 30-60 minutes before bedtime. Passiflora can be taken in the form of capsules, tablets, tinctures or tea.

Side effects: Passiflora is usually considered safe, but in rare cases it can cause side effects, such as:

• Dizziness
• Drowsiness the next day
• Indigestion

Cautions:

• Passiflora can enhance the effect of sedatives such as alcohol and benzodiazepines. Passiflora should not be consumed with these substances.
• It is not recommended to take passiflora to pregnant or nursing women.

Melissa

Melissa is a medicinal plant from the mint family, which is known for its soothing and relaxing properties. It is often used to improve sleep, relieve anxiety and reduce stress.

The mechanism of action: Melissa contains rosemary acid, which can increase the level of the GABA in the brain, a neurotransmitter that has a calming effect. It can also have an antioxidant and anti -inflammatory effect.

Indications:

• Insomnia
• Anxiety
• Stress
• Indigestion

Dosage: It is usually recommended to take 300-600 mg of lemon balm extract 30-60 minutes before bedtime. Melissa can also be taken in the form of tea.

Side effects: Melissa is usually considered safe, but in rare cases it can cause side effects, such as:

• Drowsiness the next day
• Dizziness
• Indigestion

Cautions:

• Melissa can interact with some drugs such as sedatives. Consult a doctor before taking lemon balm if you take any medicine.
• It is not recommended to take lemon balm for pregnant or nursing women in large quantities.

Combination of sleeping additives

In some cases, a combination of several additives can be more effective for improving sleep than using only one. However, it is important to approach this with caution and take into account possible interactions and side effects. Here are a few examples of combinations for sleeping, which can be useful:

• Melatonin and magnesium: Melatonin regulates the cycle of sleep and wakefulness, and magnesium promotes relaxation and reduces anxiety.
• Valerian and chamomile: Valerian and chamomile have a calming effect on the nervous system and can help fall asleep.
• L-dean and magnesium: L-theanine helps to relax and reduce anxiety without causing drowsiness, and magnesium helps to relax muscles and improve sleep quality.

Before combining any sleep additives, it is recommended to consult a doctor or a qualified specialist in the field of healthcare.

How to choose a sleeping supplement

When choosing an additive for sleep, several factors should be taken into account:

• The cause of insomnia: If you have problems with falling asleep, Melatonin or Valerian can help you. If you have anxiety or stress, L-theian, chamomile or lemon balm can help you.
• Individual sensitivity: Each person reacts to additives in different ways. Start with a low dose and gradually increase it if necessary.
• Possible side effects: Learn about the possible side effects of the additive and consult your doctor if you have any fears.
• Interaction with drugs: Check if the additive is interacting with any medicines that you take.
• Quality product: Choose additives from trusted manufacturers that conduct independent laboratory tests of their products.

Look for additives that are certified by independent organizations such as NSF International, USP or Consumerlab.com. These certificates guarantee that the product was tested for cleanliness, efficiency and compliance with the declared ingredients.

Sleep hygiene tips

In addition to taking additives, it is important to follow the rules of sleep hygiene in order to improve the quality and duration of sleep:

• Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Create a relaxing atmosphere before going to bed: Take a warm bath, read the book or listen to calm music.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can interfere with falling asleep and worsen the quality of sleep.
• Limit the use of electronic devices before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin.
• Make the bedroom dark, quiet and cool: The optimum sleep temperature is 18-20 degrees Celsius.
• Do physical exercises regularly: Physical exercises can improve sleep, but avoid training immediately before bedtime.
• Avoid heavy food before bedtime: Heavy food can cause stomach disorder and interfere with falling asleep.
• If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing: Return to bed when you feel drowsiness.

The importance of consulting a doctor

Before taking any sleep additives, especially if you have any diseases or take any medicine, it is important to consult a doctor. The doctor can help you determine the cause of your sleep problems and choose the most suitable additive or combination of additives, taking into account your individual characteristics and needs. In addition, the doctor may exclude other possible causes of insomnia and prescribe the necessary treatment.

The prospects of sleep research

Studies in the field of sleep continue to develop, and scientists constantly learn more about the mechanisms that regulate sleep, and about the factors affecting its quality. New studies can lead to the development of new and more effective additives for sleep, as well as a deeper understanding of the role of sleep in health and well -being.

The current areas of research include:

• The study of the influence of various nutrients and plant extracts on sleep.
• Development of new methods of diagnosis and treatment of sleep disorders.
• The study of the relationship between sleep, immunity and cognitive functions.
• Development of personalized approaches to improving sleep based on genetic and other factors.

Conclusion

Dream is the most important aspect of health, and additives can be a useful tool for improving its quality and duration. Melatonin, magnesium, valerian, chamomile and L-theanine are one of the most effective and safe sleeping additives. However, it is important to understand that additives are not a magic tablet, and to achieve the best results, it is necessary to observe the rules of sleep hygiene and, if necessary, see a doctor. Choose additives from trusted manufacturers, take into account your individual characteristics and do not hesitate to ask your doctor questions. Healthy sleep is an investment in your health and well -being.

Refusal of responsibility: This article is intended only for information purposes and should not be considered as a medical council. Always consult a doctor before taking any new additives, especially if you have any diseases or you take any medicine.