Effective dietary supplements for quick falling asleep

The article should only focus on the core content about effective supplements for falling asleep quickly.

Effective dietary supplements for quick falling asleep

1. Melatonin: circus rhythm and sleep regulator

Melatonin, often called the “hormone of sleep,” plays a key role in the regulation of the circus rhythms of the body-a 24-hour internal alarm clock that controls the cycles of sleep and wakefulness. It is produced by an epiphysis, a small gland in the brain, in response to the darkness, signaling the body about the onset of night and the need to relax. With age, the production of melatonin is naturally reduced, which can lead to sleep problems. In addition, a violation of circadian rhythms can be caused by a change in time zones (jetlag), work in a night shift, an irregular schedule of sleep and the effects of bright light in the evening.

• The mechanism of action: Melatonin affects melatonin receptors in the brain, in particular, MT1 and MT2 receptors. Stimulation of MT1 receptors contributes to drowsiness and reduces wakefulness, while stimulation of MT2 receptors helps to regulate circus rhythms, synchronizing the internal clock with the external environment. In addition, melatonin has antioxidant properties that can help protect neurons and improve the overall health of the brain.

• Indications for use: Melatonin effectively helps with various sleep disturbances, including:

  • Insomnia: Especially effective for people with a delay in the phase of sleep, when it is difficult to fall asleep at the desired time.
  • Saytag: It helps to quickly adapt to a new hourly zone and reduce the symptoms of a jetlag, such as fatigue, irritability and problems with concentration.
  • Sleep disorders associated with work in the night shift: It helps to normalize sleep and wakefulness cycles in people working at night.
  • Sleep disorders in the elderly: Compensates for the age -related decrease in melatonin production.
  • Insomnia in children: Under the supervision of a doctor, can be used to treat insomnia in children with certain medical conditions, such as autism or ADHD.

• Dosage: The optimal dosage of melatonin varies depending on individual needs and the cause of sleep disturbance. It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. If this does not help, the dose can be gradually increased to 3-5 mg, but no more. It is important to consult a doctor to determine the most suitable dosage.

• Output forms: Melatonin is available in various forms, including tablets, capsules, chewing tablets, liquids and sprays. Sublingval tablets (which dissolve under the tongue) can provide faster absorption.

• Side effects: Melatonin is usually considered safe when used in recommended doses. However, in some cases, side effects can occur, such as headache, dizziness, nausea, drowsiness during the day, irritability and nightmares. In rare cases, more serious side effects can be observed, such as depression and a decrease in libido.

• Contraindications: Melatonin is not recommended for pregnant and nursing women, people with autoimmune diseases and those who accept immunosuppressants. It can also interact with some drugs such as anticoagulants, antidepressants and anticonvulsants. It is important to consult a doctor before taking melatonin, especially if you have any medical conditions or you take any medication.

• Choosing a quality product: When choosing melatonin, it is important to choose products from reliable manufacturers who are testing for cleanliness and efficiency. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

2. Magnesium: Mineral for relaxation and sleep

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including regulation of the nervous system, muscle function and heart rhythm. He also plays an important role in the regulation of sleep, contributing to relaxation and reduction of anxiety. Magnesium deficiency can lead to insomnia, irritability and muscle cramps.

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

  • Regulation of neurotransmitters: Magnesium regulates the production of neurotransmitters, such as GABA (gamma-aminomatic acid), which is a brake neurotransmitter that promotes relaxation and sleep. It also helps to reduce the level of glutamate exciting neurotransmitter, which can interfere with sleep.
  • Relaxation of muscles: Magnesium helps to relax the muscles, reducing muscle cramps and cramps that can interfere with sleep. It blocks the flow of calcium into muscle cells, which leads to relaxation.
  • Reducing stress: Magnesium helps to reduce the level of cortisol stress hormone, contributing to relaxation and improving sleep.

• Indications for use: Magnesium can be useful in the following conditions:

  • Insomnia: Especially effective for people with insomnia caused by anxiety, stress or muscle convulsions.
  • Restless legs syndrome: Magnesium can help reduce the symptoms of restless legs syndrome, such as discomfort in the legs and the need to move them.
  • Muscle cramps: Magnesium helps prevent and relieve muscle cramps that can interfere with sleep.
  • Stress headaches: Magnesium can help reduce the frequency and intensity of headaches of stress.

• Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. To improve sleep, it is usually recommended to take 200-400 mg of magnesium 1-2 hours before bedtime. It is important to start with a low dose and gradually increase it in order to avoid stomach disorders.

• Forms of magnesium: There are various forms of magnesium, which differ in bioavailability (the body’s ability to absorb and use magnesium). Some of the most bio -access forms of magnesium include:

  • Magnesium glycinate: Associated with amino acid glycine, which has soothing properties. It is well tolerated and does not cause stomach disorders.
  • Magnesium citrate: It is well absorbed, but can have a laxative effect in high doses.
  • Magnesium Treonate: It can penetrate the hematoencephalic barrier and improve cognitive functions.
  • Magnesium Malat: It is well absorbed and can help reduce muscle pain and fatigue.

  Less bio -access forms of magnesium, such as magnesium oxide, should be avoided.

• Side effects: Magnesium is usually considered safe when used in recommended doses. However, in high doses, it can cause side effects, such as diarrhea, nausea, vomiting and abdominal pain.

• Contraindications: Magnesium is not recommended for people with severe renal failure and myastenia. It can also interact with some drugs such as antibiotics and diuretics. It is important to consult a doctor before taking magnesium, especially if you have any medical conditions or you take any medication.

• Products rich in magnesium: Include products rich in magnesium in your diet, such as dark green leafy vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes (black beans, beans) and whole grain products.

3. L-dean: amino acid for relaxation without drowsiness

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

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

  • Gaba level increase: L-theanine stimulates the production of GABA, brake neurotransmitter, which helps to relax and reduce anxiety.
  • Improving the level of alpha waves in the brain: L-theanine increases the production of alpha waves in the brain that are associated with a relaxed but vigilant state. This can help reduce stress and improve concentration.
  • Regulation of neurotransmitters: L-theanine modulates the level of other neurotransmitters, such as dopamine and serotonin, which play a role in mood and dream.

• Indications for use: L-theanine can be useful in the following conditions:

  • Anxiety: L-theanine helps reduce the symptoms of anxiety, such as nervousness, anxiety and irritability.
  • Stress: L-theanine helps to reduce the level of cortisol stress hormone and improve stress resistance.
  • Insomnia: L-theanine can help improve sleep quality, reduce falling asleep and increase sleep duration. It is especially useful for people with insomnia caused by anxiety or stress.
  • Improving cognitive functions: L-theanine can improve attention concentration, memory and learning.

• Dosage: The optimal dosage of the L-theanine varies depending on individual needs. It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. To reduce anxiety, you can take L-theanine during the day.

• Output forms: L-theanine is available in the form of capsules, tablets and powder. It is also contained in tea, especially in green and black tea.

• Side effects: L-theanine is usually considered safe when used in recommended doses. Side effects are rare, but may include headache, nausea and dizziness.

• Contraindications: L-theanine is not recommended for pregnant and nursing women. It can also interact with some drugs such as antihypertensive drugs and stimulants. It is important to consult a doctor before taking the L-theanine, especially if you have any medical conditions or you take any medication.

• Synergetic effect: L-theanine is often combined with other additives such as melatonin and magnesium, to enhance the effect of improving sleep. The combination of L-theanine and caffeine can improve attention concentration and cognitive functions.

4. Valerian: Herbal remedy for calming and sleep

Valerian is a herbaceous plant, the roots of which are used as a natural remedy for improving sleep and reduce anxiety for centuries. Valerian contains a number of active compounds, including valerian acid, which have a calming effect on the nervous system.

• The mechanism of action: Valerian acts on the brain in several ways:

  • Gaba level increase: Valerian acid contained in valerian inhibits an enzyme that breaks down Gaba, brake neurotransmitter, which helps relax and sleep. Increasing Gaba levels helps reduce nervous excitement and improve sleep.
  • Interaction with adenosine receptors: Valerian can interact with adenosine receptors in the brain that play a role in the regulation of sleep and wakefulness. Adenosine contributes to drowsiness and relaxation.
  • Antioxidant properties: Valerian has antioxidant properties that can help protect brain cells from damage caused by free radicals.

• Indications for use: Valerian can be useful in the following conditions:

  • Insomnia: Valerian helps to reduce the time of falling asleep, improve sleep quality and increase sleep duration. It is especially effective for people with insomnia caused by anxiety or stress.
  • Anxiety: Valerian helps reduce the symptoms of anxiety, such as nervousness, anxiety and irritability.
  • Nervous tension: Valerian helps relieve nervous tension and improve overall well -being.
  • Muscle cramps: Valerian can help reduce muscle cramps and pain.

• Dosage: The optimal dosage of valerian varies depending on individual needs and form of release. It is usually recommended to take 300-600 mg of valerian extract 30-60 minutes before bedtime. To reduce anxiety, you can take valerian during the day.

• Output forms: Valerian is available in various forms, including capsules, tablets, tinctures and tea. Valerian extracts are usually more effective than just dried root.

• Side effects: Valerian is usually considered safe when used in recommended doses. Side effects are rare, but may include headache, dizziness, stomach disorder and drowsiness during the day. In some people, valerian can cause a paradoxical reaction manifested in excitement and insomnia.

• Contraindications: Valerian is not recommended for pregnant and nursing women, children under 3 years of age and people with severe liver diseases. It can also interact with some drugs such as sedatives, antidepressants and antihistamines. It is important to consult a doctor before taking valerian, especially if you have any medical conditions or you take any medication.

• Scent: Valerian has a specific, rather strong smell that can be unpleasant for some people.

5. Chamomile: soft soothing and sleeping pills

Chamomile is a flowering plant known for its soothing and relaxing properties. Chamomile tea is often used as a soft sleeping pills and to reduce anxiety. Chamomile contains a number of active compounds, including apigenin, which have a calming effect on the nervous system.

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

  • Interaction with GABA receptors: Apigenin contained in a chamomile is associated with GABA receptors in the brain that play a role in the regulation of anxiety and sleep. Binding by Gaba receptors enhances the brake effect of Gaba, which leads to relaxation and reduction of anxiety.
  • Anti -inflammatory properties: Chamomile has anti -inflammatory properties that can help reduce inflammation in the brain associated with insomnia and anxiety.
  • Antioxidant properties: Chamomile has antioxidant properties that can help protect brain cells from damage caused by free radicals.

• Indications for use: Chamomile can be useful in the following conditions:

  • Insomnia: Chamomile helps to reduce the time of falling asleep, improve sleep quality and increase sleep duration. It is especially effective for people with a slight form of insomnia or insomnia caused by anxiety or stress.
  • Anxiety: Chamomile helps reduce the symptoms of anxiety, such as nervousness, anxiety and irritability.
  • Indigestion: Chamomile can help reassure the disorder of the stomach, reduce bloating and alleviate the symptoms of irritable bowel syndrome (SRK).
  • Skin inflammation: Chamomile has anti -inflammatory properties that can help reduce skin inflammation caused by eczema, dermatitis and other skin diseases.

• Dosage: The optimal dosage of chamomile varies depending on individual needs and form of release. It is usually recommended to drink 1-2 cups of chamomile tea for 30-60 minutes before bedtime. To reduce anxiety, you can drink chamomile tea during the day. Chamomile extracts are also available in the form of capsules and tablets.

• Output forms: Chamomile is available in various forms, including tea, essential oil, capsules and tablets.

• Side effects: Chamomile is usually considered safe when used in recommended doses. Side effects are rare, but may include allergic reactions such as skin rash, itching and swelling. In some people, chamomile can cause drowsiness.

• Contraindications: Chamomile is not recommended for people with allergies to plants of the Astrov family (chamomile, ambrosia, marigolds, chrysanthemums). It can also interact with some drugs such as anticoagulants and sedatives. It is important to consult a doctor before taking chamomile, especially if you have any medical conditions or you take any medication. Pregnant women should consult a doctor before using chamomile.

• Preparation of tea from chamomile: To prepare tea from chamomile, pour 1-2 teaspoons of dried chamomile flowers with a glass of boiling water and let it brew for 5-10 minutes. Strain tea and add honey or lemon to taste.

6. Glycine: amino acid to improve sleep quality

Glycine is an amino acid that plays an important role in the functioning of the nervous system. It acts as a brake neurotransmitter in the brain, contributing to relaxation and improving sleep. Glycine is also involved in the synthesis of collagen and other important substances in the body.

• The mechanism of action: Glycine acts on the brain in several ways:

  • Brake neurotransmitter: Glycine binds to glycine receptors in the spinal cord, having a braking effect on the nerve cells. This helps to reduce nervous excitement and improve sleep.
  • Body temperature regulation: Glycine can help reduce body temperature, which is an important factor for falling asleep and maintaining sleep. A decrease in body temperature signals the body about the occurrence of night and the need to relax.
  • Improving glucose metabolism: Glycine can improve glucose metabolism, which can help improve sleep and reduce stress.

• Indications for use: Glycine can be useful in the following conditions:

  • Insomnia: Glycine helps to reduce the time of falling asleep, improve sleep quality and increase sleep duration. It is especially effective for people with insomnia caused by anxiety or stress.
  • Fatigue: Glycine can help reduce fatigue and improve energy.
  • Improving cognitive functions: Glycine can improve memory and concentration.
  • Recovery after a stroke: Glycine can help improve recovery after a stroke.

• Dosage: The optimal dosage of glycine varies depending on individual needs. It is usually recommended to take 1-3 grams of glycine 30-60 minutes before bedtime.

• Output forms: Glycine is available in the form of powder, capsules and tablets.

• Side effects: Glycine is usually considered safe when used in recommended doses. Side effects are rare, but can include nausea, vomiting and disorder of the stomach.

• Contraindications: Glycine is not recommended for people with severe kidney and liver diseases. It is important to consult a doctor before taking glycine, especially if you have any medical conditions or you take any medication.

• Products rich in glycine: Glycine is found in foods rich in protein, such as meat, fish, eggs and dairy products.

7. 5-HTP (5-Hydroxryptophan): Precursor Serotonina and Melatonin

5-HTP (5-hydroxitriptophanes) is an amino acid that is a serotonin precursor, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. Serotonin, in turn, is a precursor of melatonin, hormone, which regulates circus rhythms and sleep. 5-HTP is obtained from the seeds of the African plant Griffonia Simplicifolia.

• The mechanism of action: 5-HTP affects the brain in several ways:

  • Improving the level of serotonin: 5-HTP easily penetrates through a hematoencephalic barrier and is converted into serotonin in the brain. An increase in serotonin levels can improve mood, reduce anxiety and improve sleep.
  • Improving the level of melatonin: Serotonin, formed from 5-HTP, can be transformed into melatonin, a hormone that regulates circus rhythms and sleep.

• Indications for use: 5-HTP can be useful in the following conditions:

  • Depression: 5-HTP can help reduce the symptoms of depression, such as bad mood, loss of interest in life and fatigue.
  • Anxiety: 5-HTP can help reduce anxiety symptoms, such as nervousness, anxiety and irritability.
  • Insomnia: 5-HTP helps to reduce the time of falling asleep, improve sleep quality and increase sleep duration.
  • Headaches: 5-HTP can help reduce the frequency and intensity of headaches, including migraine.
  • Fibromyalgia: 5-HTP can help reduce pain and fatigue associated with fibromyalgia.

• Dosage: The optimal 5-HTP dosage varies depending on the individual needs and the condition that is treated. It is usually recommended to start with a low dose (50 mg) and gradually increase it to 100-300 mg per day. To improve sleep 5-HTP should be taken 30-60 minutes before bedtime.

• Output forms: 5-HTP is available in the form of capsules and tablets.

• Side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, headache and dizziness. In rare cases, 5-HTP can cause serotonin syndrome, a dangerous condition characterized by a high level of serotonin in the brain. Symptoms of serotonin syndrome include excitement, confusion, muscle cramps, increase in body temperature and rapid heartbeat.

• Contraindications: 5-HTP is not recommended for people taking antidepressants, such as SSRI (selective serotonin capture inhibitors) and MAOI (monoaminoxidase inhibitors), as this can increase the risk of serotonin syndrome. It is also not recommended for pregnant and lactating women. It is important to consult a doctor before taking 5-HTP, especially if you have any medical conditions or you take any medication.

• Interaction with drugs: 5-HTP can interact with some drugs such as antidepressants, antibiotics and antifungal drugs.

8. Passiflora: a plant for calm and sleep

Passiflora (Passiflora Incarnata) is a plant traditionally used to reduce anxiety and improve sleep. It contains a series of active compounds that have a calming effect on the nervous system.

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

  • Gaba level increase: Passiflora can increase the gaba level in the brain, brake neurotransmitter, which helps to relax and reduce anxiety.
  • Interaction with benzodiazepine receptors: Passiflora can interact with benzodiazepine receptors in the brain, like anxiety medicines, such as diazepam (Valium).
  • Antioxidant properties: Passiflora has antioxidant properties that can help protect brain cells from damage caused by free radicals.

• Indications for use: Passiflora can be useful in the following conditions:

  • Anxiety: Passiflora helps reduce the symptoms of anxiety, such as nervousness, anxiety and irritability.
  • Insomnia: Passiflora helps to reduce the time of falling asleep, improve sleep quality and increase sleep duration.
  • Nervous tension: Passiflora helps relieve nervous tension and improve overall well -being.
  • Muscle cramps: Passiflora can help reduce muscle cramps and pain.

• Dosage: The optimal dosage of the passiflora varies depending on individual needs and the form of release. It is usually recommended to take 300-400 mg extract Passiflora 30-60 minutes before bedtime. To reduce anxiety, you can take a passiflora during the day.

• Output forms: Passiflora is available in various forms, including capsules, tablets, tinctures and tea.

• Side effects: Passiflora is usually considered safe when used in recommended doses. Side effects are rare, but may include dizziness, drowsiness and stomach disorder.

• Contraindications: Passiflora is not recommended for pregnant and nursing women, children and people with severe liver diseases. It can also interact with some drugs such as sedatives, antidepressants and anticoagulants. It is important to consult a doctor before taking passiflora, especially if you have any medical conditions or you take any medication.

9. Triptophan: Amino acid for Serotonin and Melatonin

Triptofan is an indispensable amino acid that is the precursor of serotonin and melatonin. It is found in foods rich in protein, such as turkey, chicken, fish, eggs and dairy products. Triptofan plays an important role in the regulation of mood, sleep and appetite.

• The mechanism of action: Tryptophan acts on the brain in several ways:

  • Serotonin Precursor: Triptophanes is converted into serotonin in the brain. An increase in serotonin levels can improve mood, reduce anxiety and improve sleep.
  • Melatonin Precursor: Serotonin, formed from tripophanes, can be transformed into melatonin, a hormone that regulates circus rhythms and sleep.

• Indications for use: Triptofan can be useful in the following conditions:

  • Depression: Triptophanes can help reduce the symptoms of depression, such as bad mood, loss of interest in life and fatigue.
  • Anxiety: Triptophanes can help reduce anxiety symptoms, such as nervousness, anxiety and irritability.
  • Insomnia: Triptofan helps to reduce the time of falling asleep, improve sleep quality and increase sleep duration.

• Dosage: The optimal dosage of tryptophan varies depending on the individual needs and condition that is treated. It is usually recommended to take 500-1000 mg of tryptophan 30-60 minutes before bedtime.

• Output forms: Triptofan is available in the form of capsules and tablets.

• Side effects: Triptophanes can cause side effects, such as nausea, vomiting, diarrhea, headache and drowsiness.

• Contraindications: Triptophanes are not recommended for people taking antidepressants such as SSRI (selective serotonin capture inhibitors) and MAOI (monoaminoxidase inhibitors), as this can increase the risk of serotonin syndrome. It is also not recommended for pregnant and lactating women. It is important to consult a doctor before taking a tripophane, especially if you have any medical conditions or you take any medication.

• Products rich in triple: Include in your diet products rich in tripophane, such as turkey, chicken, fish, eggs, dairy products, nuts and seeds.

10. Complex dietary supplements for sleeping:

There are complex dietary supplements that combine several ingredients mentioned above, such as Melatonin, Magnesium, L-dean, valerian and chamomile. These complexes can be more effective than taking individual ingredients, since they affect various mechanisms involved in sleep regulation. When choosing a complex dietary diet, it is important to pay attention to the composition, the dosage of the ingredients and the reputation of the manufacturer. It is also necessary to take into account individual needs and possible contraindications. Before taking any dietary supplement, you need to consult a doctor.

Important comments:

• Consultation with a doctor: Before taking any dietary supplement to improve sleep, you need to consult a doctor, especially if you have any medical conditions or you take any medication.
• Individual features: The effectiveness of dietary supplements for sleep can vary depending on the individual characteristics of the body. Some people can respond well to certain additives, while others may not experience any changes or even experience side effects.
• Sleep hygiene: Dad dietary supplements should be considered as an addition to a healthy lifestyle and the correct hygiene of sleep. It is important to observe a regular sleep schedule, avoid the use of caffeine and alcohol before going to bed, create a comfortable atmosphere for sleeping and regularly engage in physical exercises.
• Do not abuse: Do not abuse dietary supplements for sleeping and do not exceed the recommended dosages. Long -term use of some additives can lead to dependence or other undesirable consequences.
• Product quality: Choose dietary supplements