Top natural sleeping pills

Top natural sleeping pills: a full guide for a healthy sleep

Melatonin: Hormone Darkness and circus rhythm regulator

Melatonin, often called the “hormone of darkness”, plays a key role in the regulation of sleep and wakefulness cycles, known as circus rhythms. Synthesized by the pineal gland (pineal gland) in the brain, melatonin is produced in response to the darkness, signaling the body about the onset of night and preparing for sleep. Its level in the blood begins to increase in the evening, reaches the peak in the middle of the night and decreases by morning.

• The mechanism of action: Melatonin affects MT1 and MT2 receptors in the brain, contributing to drowsiness and a decrease in excitement. It can also indirectly influence other neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect. In addition, melatonin has antioxidant properties and can protect the brain from damage caused by free radicals.

• Melatonin sources:

  • Supplements: Synthetic melatonin is available in the form of tablets, capsules, chewing sweets and sub -language tablets. The dosage usually varies from 0.3 mg to 5 mg. It is recommended to start with a low dose and gradually increase if necessary. It is important to consult a doctor before taking melatonin, especially if you have any diseases or take other medicines.
  • Food: Some products contain a small amount of melatonin, but its concentration is usually insufficient for a significant effect on sleep. Such products include:
    • Cherry (especially tart cherry)
    • Banans
    • Oatmeal
    • Rice
    • Tomatoes
    • Walnuts

• Advantages:

  • Reducing the time of falling asleep: Melatonin can help fall asleep faster, especially for violations of circadian rhythms, such as changing time zones (jetlag) or working in a night shift.
  • Improving the quality of sleep: Melatonin can increase the duration and depth of sleep, contributing to a more full rest.
  • Regulation of circadian rhythms: Melatonin can help restore the normal cycle of sleep and wakefulness in case of violations caused by an irregular schedule or exposure to artificial light.
  • Reducing the symptoms of jetlag: The intake of melatonin before going to bed for several days after the flight to another time zone can help reduce the symptoms of the jetla, such as fatigue, insomnia and impaired concentration.
  • Help in sleep disorders in children: In some cases, melatonin can be useful for the treatment of sleep disorders in children, especially in those who suffer from autism or other neurological diseases. However, the use of melatonin in children should be carried out only under the supervision of a doctor.

• Side effects and precautions:

  • Daytime drowsiness: The most common side effect of melatonin is daytime drowsiness, especially when taking high doses or inappropriate time.
  • Headache: In some people, melatonin can cause headache.
  • Dizziness: Rarely melatonin can cause dizziness.
  • Nausea: In rare cases, melatonin can cause nausea.
  • Interaction with drugs: Melatonin can interact with some drugs such as antidepressants, anticoagulants and immunosuppressants. It is important to consult a doctor before taking melatonin if you take any medicine.
  • Pregnancy and breastfeeding: The safety of melatonin during pregnancy and breastfeeding has not been established. It is not recommended to take melatonin during pregnancy and breastfeeding without consulting a doctor.
  • Automobile driving and driving mechanisms: Melatonin can cause drowsiness, so it is not recommended to drive a car or control mechanisms after its reception.
  • Not recommended for autoimmune diseases: Melatonin can stimulate the immune system, which can be undesirable in autoimmune diseases.

Valerian: Calm root and natural tranquilizer

Valerian medicinal (Valeriana Officinalis) is a perennial herbaceous plant, the root of which is traditionally used as a natural sleeping pill. Her history of application has thousands of years, and Valerian is still a popular choice for people suffering from insomnia, anxiety and nervous tension.

• The mechanism of action: The mechanism of action of valerian has not been fully studied, but it is believed that it affects several neurotransmitter systems in the brain. The most important is its effect on the GABA (gamma-aminoles acid), the main brake neurotransmitter in the central nervous system. Valerian allegedly increases the concentration of the GABA in the synaptic gap (space between neurons), which leads to a decrease in nervous excitability and a soothing effect. In addition, Valerian can interact with other neurotransmitters, such as serotonin and adenosine, which also play a role in the regulation of sleep and mood.

• Valerian sources:

  • Extracts and tinctures: The most common forms of valerian are extracts and tinctures that are made from the root of the plant. They are available in the form of capsules, tablets, liquid extracts and tea. The dosage of valerian varies depending on the form of release and individual sensitivity. It is usually recommended to take from 400 to 900 mg of valerian extract an hour before bedtime.
  • Tea: Tea from Valerian can be prepared by brewing a dried valerian root in hot water. Valerian tea has a specific, earthy smell and taste, which may not please everyone.
  • Combined drugs: Valerian is often part of combined drugs to improve sleep and relieve anxiety, in combination with other herbs, such as lemon balm, hops and passiflora.

• Advantages:

  • Improving the quality of sleep: Valerian can help reduce the time of falling asleep, increase sleep duration and improve its quality. It can be especially useful for people suffering from insomnia caused by anxiety, stress or nervous stress.
  • Removing anxiety and stress: Valerian has a calming effect and can help reduce anxiety, nervousness and irritability. It can be useful for people who have stress at work, in study or in personal life.
  • Muscle relaxation: Valerian can help relax muscles and relieve muscle tension, which can be useful for people suffering from back pain, neck or shoulders.
  • Reduced blood pressure: Some studies show that valerian can help reduce blood pressure in people with hypertension.
  • Relief symptoms of menopause: Valerian can help alleviate some symptoms of menopause, such as the ejiumen of heat, insomnia and mood swings.

• Side effects and precautions:

  • Daytime drowsiness: The most common side effect of valerian is daytime drowsiness, especially when taking high doses.
  • Headache: In some people, valerian can cause headache.
  • Dizziness: Rarely valerian can cause dizziness.
  • Digestive disorders: In rare cases, valerian can cause digestive disorders, such as nausea, vomiting or diarrhea.
  • Interaction with drugs: Valerian can interact with some drugs such as sedatives, antidepressants and anticoagulants. It is important to consult a doctor before taking valerian if you take any medicine.
  • Pregnancy and breastfeeding: Valerian safety during pregnancy and breastfeeding has not been established. It is not recommended to take valerian during pregnancy and breastfeeding without consulting a doctor.
  • Automobile driving and driving mechanisms: Valerian can cause drowsiness, so it is not recommended to drive a car or drive mechanisms after its reception.
  • Not recommended for serious liver diseases: Valerian can have a negative effect on the liver, therefore it is not recommended to take it in severe liver diseases.
  • Cancellation syndrome: With prolonged use of valerian, the cancellation syndrome may occur when the reception is stopped. It is recommended to gradually reduce the dose of valerian before its complete cancellation.

Chamomile: Calm Flower and Soft Sedative Effect

Pharmacy chamomile (Matricaria Chamomilla) is an annual herbaceous plant with small white flowers and a yellow core. It is widely known for its soothing and anti -inflammatory properties and is traditionally used to improve sleep, relieve anxiety and relieve digestion.

• The mechanism of action: Chamomile contains several biologically active substances that can contribute to its sedative effect. One of the most important is Apigenin, a flavonoid that binds to benzodiazepine receptors in the brain. Benzodiazepine receptors are involved in the regulation of the nervous system and are associated with the GABA (gamma-aminomatic acid), the main brake neurotransmitter. Apigenin, associated with these receptors, can contribute to a decrease in nervous excitability and a soothing effect. In addition, chamomile has anti -inflammatory and antioxidant properties, which can also indirectly affect the quality of sleep and overall well -being.

• Sources of chamomile:

  • Tea: The most common way to use chamomile is tea. Chamomile tea is prepared by brewing dried chamomile flowers in hot water. It has a soft, pleasant taste and aroma.
  • Extracts and tinctures: Chamomile is also available in the form of extracts and tinctures, which are made of plant flowers. They can be more concentrated than tea, and contain a higher dose of active substances.
  • Essential oil: Chamomile essential oil has a strong soothing aroma and can be used in aromatherapy to improve sleep and relieve stress. It can be added to the diffuser, bath or use for massage.
  • Combined drugs: Chamomile is often part of combined drugs to improve sleep and relieve anxiety, in combination with other herbs, such as valerian, lemon balm and hops.

• Advantages:

  • Improving the quality of sleep: Chamomile can help improve sleep quality, reduce falling asleep and increase the duration of sleep. It is especially useful for people suffering from mild insomnia caused by anxiety, stress or nervous stress.
  • Removing anxiety and stress: Chamomile has a soothing effect and can help reduce anxiety, nervousness and irritability. It can be useful for people who have stress at work, in study or in personal life.
  • Elimination of digestion: Chamomile can help alleviate digestion and relieve spasms in the stomach and intestines. It can be useful for people suffering from irritable intestines (SRK) or other digestive disorders.
  • Anti -inflammatory action: Chamomile has anti -inflammatory properties and can help reduce inflammation in the body. It can be useful for people suffering from arthritis, eczema or other inflammatory diseases.
  • Strengthening immunity: Chamomile contains antioxidants that can help strengthen immunity and protect the body from diseases.
  • Relief symptoms of colds: Chamomile can help alleviate the symptoms of colds, such as a runny nose, sore throat and cough.

• Side effects and precautions:

  • Allergic reactions: Some people may have an allergy to chamomile. Symptoms of allergies can include leather rash, itching, edema and difficulty breathing. If you are allergic to other plants of the Astro family (ambrosia, chrysanthemums, velvets), you should be caught in chamomile with caution.
  • Interaction with drugs: Chamomile can interact with some drugs, such as anticoagulants and sedatives. It is important to consult a doctor before taking chamomile if you take any medicine.
  • Pregnancy and breastfeeding: Despite the fact that chamomile is usually considered safe, pregnant and nursing women should consult a doctor before using it.
  • Daytime drowsiness: In rare cases, chamomile can cause daytime drowsiness.
  • Not recommended before the operation: Due to its potential effect on blood coagulation, it is recommended to stop the use of chamomile a few days before the planned operation.

Lavender: The aroma of calm and relaxation

Lavandula Angustifolia is an evergreen shrub with narrow silver green leaves and fragrant purple flowers. Its aroma is widely known for its soothing and relaxing properties and is used in aromatherapy, cosmetics and perfumes.

• The mechanism of action: The aroma of lavender contains several active substances, including linaloles and linalilalcetate, which can affect the nervous system. It is believed that these substances act on the GABA (gamma-aminomatic acid), the main brake neurotransmitter in the central nervous system, contributing to a decrease in nervous excitability and a calming effect. In addition, the aroma of lavender can affect the limbic system, the area of ​​the brain, which is responsible for emotions, which can help reduce anxiety and stress.

• Lavender sources:

  • Essential oil: Lavender essential oil is the most common way to use lavender to improve sleep and relieve stress. It can be added to the diffuser, bath or use for massage.
  • Dried flowers: Dried lavender flowers can be used to make tea or to fill the pillows for sleeping.
  • Sleep sprays: Sprays for sleeping with lavender can be sprayed onto the pillow or in the room before bedtime.
  • Creams and lotions: Creams and lavender lotions can be applied to the skin before bedtime to relax and improve sleep.

• Advantages:

  • Improving the quality of sleep: The aroma of lavender can help improve sleep quality, reduce falling asleep and increase the duration of sleep. It is especially useful for people suffering from mild insomnia caused by anxiety, stress or nervous tension.
  • Removing anxiety and stress: The aroma of lavender has a calming effect and can help reduce anxiety, nervousness and irritability. It can be useful for people who have stress at work, study or in personal life.
  • Muscle relaxation: The aroma of lavender can help relax muscles and relieve muscle tension, which can be useful for people suffering from back pain, neck or shoulders.
  • Reduced blood pressure: Some studies show that the aroma of lavender can help reduce blood pressure in people with hypertension.
  • Relief of headache: The aroma of lavender can help relieve headache, especially the headache of tension.

• Side effects and precautions:

  • Allergic reactions: Some people may have lavender allergies. Symptoms of allergies can include leather rash, itching, edema and difficulty breathing.
  • Interaction with drugs: Lavender can interact with some drugs such as sedatives and anticoagulants. It is important to consult a doctor before using lavender if you take any medicine.
  • Pregnancy and breastfeeding: Despite the fact that lavender is usually considered safe, pregnant and nursing women should consult a doctor before using it.
  • Daytime drowsiness: In rare cases, lavender can cause daily drowsiness.
  • Not recommended for boys during puberty: Some studies have shown that lavender can influence hormonal balance in boys during puberty. It is not recommended to use lavender in large quantities for boys during puberty.
  • Skin irritation: When applying the essential oil of lavender to the skin, it is necessary to dilute it with basic oil (for example, coconut or olive) to avoid skin irritation.

Melissa: lemon balm for calm sleep

Melissa drugs, also known as lemon balm, is a perennial grassy plant from a clear -sized family with lemon aroma. It is traditionally used as a sedative, antiviral and anti -inflammatory drug.

• The mechanism of action: Melissa contains a number of active compounds such as rosemary acid, citril and citronellal, which are believed to contribute to its therapeutic effects. Rosemary acid has antioxidant and anti -inflammatory properties. Citral and Citronellal have a calming and relaxing effect on the nervous system. Melissa is likely to increase the level of the GABA (gamma-aminomatic acid) in the brain, which leads to a decrease in anxiety and improving sleep. In addition, lemon balm can reduce the level of cortisol, stress hormone, which also contributes to relaxation.

• Sources of lemon balm:

  • Tea: The most common way to use lemon balm is tea. Melissa tea is prepared by brewing dried lemon balm leaves in hot water. It has a pleasant lemon taste and aroma.
  • Extracts and tinctures: Melissa is also available in the form of extracts and tinctures. They are more concentrated and provide a higher dose of active substances.
  • Essential oil: The lemon balm essential oil is used in aromatherapy to relieve stress and anxiety.
  • Combined drugs: Melissa is often part of combined drugs to improve sleep and relieve anxiety, in combination with other herbs, such as valerian and chamomile.

• Advantages:

  • Improving the quality of sleep: Melissa can help improve sleep quality and reduce falling asleep. It is especially effective in combination with other herbs, such as valerian.
  • Removing anxiety and stress: Melissa has a soothing effect and can help reduce anxiety, nervousness and irritability.
  • Improving cognitive function: Some studies show that lemon balm can improve cognitive functions, such as memory and concentration, especially in conditions of stress.
  • Antiviral action: Melissa has antiviral properties and can help in the treatment of herpes.
  • Elimination of digestion: Melissa can help relieve digestion and relieve spasms in the stomach and intestines.

• Side effects and precautions:

  • Daytime drowsiness: The most common side effect of lemon balm is daytime drowsiness.
  • Dizziness: In rare cases, lemon balm can cause dizziness.
  • Digestive disorders: In rare cases, lemon balm can cause digestive disorders, such as nausea.
  • Interaction with drugs: Melissa can interact with some drugs such as sedatives and medicines for the thyroid gland. It is important to consult a doctor before taking lemon balm if you take any medicine.
  • Pregnancy and breastfeeding: It is not recommended to take lemon balm during pregnancy and breastfeeding without consulting a doctor.
  • Hypothyroidism: Melissa can reduce the level of thyroid hormones, so it should be used with caution in hypothyroidism.

Passiflora: Flower of Passion for a calm rest

Passiflora (Passiflora Incarnata), also known as a passionate vehicle, is a banging vine with beautiful exotic flowers. It is traditionally used to relieve anxiety, improve sleep and relieve symptoms of menopause.

• The mechanism of action: Passiflora contains a number of active compounds such as flavonoids and alkaloids that can affect the nervous system. It is believed that it increases the level of the GABA (gamma-aminomatic acid) in the brain, which leads to a decrease in anxiety and improving sleep. In addition, passiflora can affect other neurotransmitters, such as serotonin, which also play a role in regulating mood and sleep.

• Sources of Passiflora:

  • Tea: Passiflora tea is prepared by brewing dried leaves and passiflora flowers in hot water.
  • Extracts and tinctures: Passiflora is also available in the form of extracts and tinctures. They are more concentrated and provide a higher dose of active substances.
  • Combined drugs: Passiflora is often part of combined drugs to improve sleep and relieve anxiety, in combination with other herbs, such as valerian and chamomile.

• Advantages:

  • Improving the quality of sleep: Passiflora can help improve sleep quality and reduce falling asleep. It is especially effective for people suffering from anxiety and anxiety.
  • Removing anxiety and stress: Passiflora has a calming effect and can help reduce anxiety, nervousness and irritability. It can be useful for people who have stress at work, in study or in personal life.
  • Relief symptoms of menopause: Passiflora can help alleviate some symptoms of menopause, such as the eji of heat, insomnia and mood swings.
  • Reduced blood pressure: Some studies show that passiflora can help reduce blood pressure.

• Side effects and precautions:

  • Daytime drowsiness: The most common side effect of passiflora is daytime drowsiness.
  • Dizziness: In rare cases, passiflora can cause dizziness.
  • Digestive disorders: In rare cases, passiflora can cause digestive disorders, such as nausea.
  • Interaction with drugs: Passiflora can interact with some drugs such as sedatives and anticoagulants. It is important to consult a doctor before taking passiflora if you take any medicine.
  • Pregnancy and breastfeeding: It is not recommended to take passiflora during pregnancy and breastfeeding without consulting a doctor.
  • Not recommended before the operation: It is recommended to stop taking passiflora a few days before the planned operation, as it can affect blood coagulation.

Triptofan: amino acid for good sleep

Triptofan is an indispensable amino acid that is not produced by the body and should come with food. It plays an important role in the synthesis of serotonin and melatonin, neurotransmitters that regulate the mood, sleep and other important functions.

• The mechanism of action: Triptofan is the predecessor of serotonin, who, in turn, is the predecessor of Melatonin. After taking a tripophanes, it enters the brain, where it is converted into 5-hydroxitriptophanes (5-HTP), and then into serotonin. Serotonin has a calming and antidepressant effect, and melatonin regulates the cycle of sleep and wakefulness.

• Tryptophan sources:

  • Food: Triptofan is contained in various foods, including:
    • Turkey
    • Chicken
    • Fish
    • Eggs
    • Dairy products
    • Nuts and seeds
    • Legumes
    • Soy
  • Supplements: Triptofan is also available in the form of additives. The dosage usually varies from 500 mg to 2000 mg. It is recommended to take a tripophanes on an empty stomach before bedtime to improve its absorption.

• Advantages:

  • Improving the quality of sleep: Triptophanes can help improve sleep quality and reduce falling asleep.
  • Removing anxiety and stress: Triptophanes can help reduce anxiety, nervousness and irritability.
  • Improving mood: Triptofan can help improve mood and alleviate the symptoms of depression.

• Side effects and precautions:

  • Digestive disorders: The most common side effect of tryptophan is digestive disorders, such as nausea, vomiting and diarrhea.
  • Daytime drowsiness: Triptophanes can cause daytime drowsiness.
  • Headache: In rare cases, a tripophane can cause a headache.
  • Interaction with drugs: Triptophanes can interact with some drugs such as antidepressants and sedatives. It is important to consult a doctor before taking a tripophane if you take any medicine.
  • Serotonin syndrome: In rare cases, the intake of tryptophan in combination with other serotonergic drugs can lead to serotonin syndrome, a dangerous state characterized by high temperature, muscle rigidity, convulsions and changes in the mental state.
  • Pregnancy and breastfeeding: It is not recommended to take a tripotophanes during pregnancy and breastfeeding without consulting a doctor.

Glycine: amino acid for relaxation and sleep

Glycine is an amino acid that plays an important role in the functioning of the nervous system, especially in the regulation of sleep and relaxation.

• The mechanism of action: Glycine is a brake neurotransmitter in the central nervous system. It binds to glycine receptors in the spinal cord and brain, which leads to a decrease in nervous excitability and relaxation. In addition, glycine can increase serotonin levels, which helps to improve mood and sleep. Glycine is also involved in the regulation of body temperature, which can contribute to falling asleep.

• Sources of glycine:

  • Food: Glycine is found in various foods, including:
    • Meat
    • Fish
    • Eggs
    • Dairy products
    • Legumes
    • Spinach
    • Gelatin
  • Supplements: Glycine is also available in the form of additives. The dosage usually varies from 500 mg to 3000 mg. It is recommended to take glycine before bedtime.

• Advantages:

  • Improving the quality of sleep: Glycine can help improve sleep quality and reduce falling asleep.
  • Removing anxiety and stress: Glycine can help reduce anxiety and improve mood.
  • Improving cognitive function: Some studies show that glycine can improve cognitive functions, such as memory and attention.
  • Protection Baked: Glycine can help protect the liver from damage.
  • Improving the condition of the skin: Glycine is a component of collagen, so it can help improve the condition of the skin.

• Side effects and precautions:

  • Digestive disorders: In rare cases, glycine can cause digestive disorders, such as nausea.
  • Daytime drowsiness: Glycine can cause daytime drowsiness.
  • Interaction with drugs: Glycine can interact with some drugs. It is important to consult a doctor before taking glycine if you take any medicine.
  • Pregnancy and breastfeeding: It is recommended to consult a doctor before taking glycine during pregnancy and breastfeeding.

Magnesium: Mineral Relaxation and sleep regulator

Magnesium is an important mineral that is involved in many biochemical processes in the body, including the regulation of the nervous system, muscle function and blood sugar. He also plays a role in the regulation of sleep.

• The mechanism of action: Magnesium is involved in the regulation of the nervous system, acting on the GABA (gamma-aminomatic acid), the main brake neurotransmitter in the brain. Magnesium helps the GABA function more efficiently, which leads to a decrease in nervous excitability and relaxation. In addition, magnesium can reduce the level of cortisol, stress hormone, which also helps to improve sleep. Magnesium also plays a role in the regulation of melatonin.

• Sources of magnesium:

  • Food: Magnesium is contained in various foods, including:
    • Green sheet vegetables (spinach, cabbage)
    • Nuts and seeds (almonds, pumpkin seeds)
    • Legumes (black beans, lentils)
    • Whole grain products (brown rice, oatmeal)
    • Avocado
    • Dark chocolate
  • Supplements: Magnesium is also available in the form of additives. There are various forms of magnesium, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium tronate. Glycinate and Magnesium tronate are considered the most bioavailable forms. Dosage usually varies from 200 mg