Comparison of popular dietary supplements for sleeping

Melatonin: circadian rhythm regulator

Melatonin — a hormone produced by the pineal gland, plays a key role in the regulation of sleep cycles and wakefulness, known as circus rhythms. The synthesis of melatonin increases in the dark, signaling the body about the onset of night and contributing to falling asleep. Bades with melatonin are often used to treat insomnia, especially when changing time zones (jetlag) or for sleep disturbances associated with replaceable work.

The mechanism of action: Melatonin is associated with MT1 and MT2 receptors in the brain, suppressing neural activity, contributing to relaxation and reduction of vigilance. It can also affect other physiological processes, such as regulation of body temperature and blood pressure, which also contributes to falling asleep.

Efficiency: Studies show that melatonin can reduce the time of falling asleep (latency of sleep), improve sleep quality and increase its duration. However, its effectiveness can vary depending on the cause of insomnia. For example, it is more effective for violations of circadian rhythms than with insomnia caused by anxiety or depression.

Dosage: It is usually recommended to start with a low dose (0.3-1 mg) 30-60 minutes before bedtime. The dose can be gradually increased to 3-5 mg, if necessary. It is important to consult a doctor to determine the optimal dose and exclude possible interactions with other drugs.

Side effects: Melatonin is usually well tolerated, but in some cases side effects can occur, such as drowsiness, headache, dizziness, nausea and irritability. In rare cases, more serious side effects can be observed, such as mood changes, anxiety and depression. It is not recommended to take melatonin to pregnant and nursing women, as well as people with autoimmune diseases.

Output forms: Melatonin is available in various forms, including tablets, capsules, liquid drops and sprays. Tablets and capsules are the most common forms, and liquid drops and sprays can be more convenient for people who have difficulty swallowing tablets.

Advantages:

It can help reduce the time of falling asleep.
Can improve sleep quality.
It can help with Jetlag and sleep disturbances associated with replaceable work.
Usually well tolerated.

Flaws:

It can cause side effects, such as drowsiness, headache and dizziness.
It can interact with other drugs.
It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.
Efficiency may vary depending on the cause of insomnia.

Valerian: Natural Relaxant

Valerian is a medicinal plant, the roots of which are used as a soothing and sleeping pill for centuries. It is believed that Valerian helps reduce anxiety, nervousness and insomnia.

The mechanism of action: The mechanism of action of valerian has not been fully studied, but it is assumed that it affects the level of gamma-aminomatic acid (GABA) in the brain. GABA is a neurotransmitter that suppresses the activity of the nervous system, contributing to relaxation and reduction of anxiety. Valerian can enhance the action of the GABA, associated with the receptors of the GABA or inhibiting its decay.

Efficiency: Many studies have shown that valerian can be effective in treating insomnia. It can help reduce the time of falling asleep, improve sleep quality and increase its duration. However, some studies did not show a significant effect of valerian compared to placebo. The effectiveness of valerian can vary depending on the dose, form of release and individual characteristics of the body.

Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime. To improve sleep, you can also use valerian infusion by brewing 1-2 teaspoons of crushed valerian root in a glass of boiling water and insisting for 10-15 minutes.

Side effects: Valerian is usually well tolerated, but in some cases side effects can occur, such as drowsiness, headache, dizziness and stomach disorder. In rare cases, more serious side effects can be observed, such as allergic reactions and mood changes. It is not recommended to take valerian to pregnant and nursing women, as well as children under 3 years of age.

Output forms: Valerian is available in various forms, including capsules, tablets, liquid extracts and tea. Capsules and tablets are the most common forms, and liquid extracts and tea can be more convenient for people who have difficulty swallowing tablets.

Advantages:

It can help reduce anxiety and nervousness.
It can help reduce the time of falling asleep.
Can improve sleep quality.
Usually well tolerated.

Flaws:

It can cause side effects, such as drowsiness, headache and dizziness.
Efficiency can vary depending on the dose and individual characteristics of the body.
Not recommended for pregnant and lactating women, as well as children under 3 years of age.
It may have an unpleasant odor.

Magnesium: Mineral for relaxation

Magnesium is an important mineral that is involved in many physiological processes, including the regulation of the nervous system, muscle function and blood pressure. Magnesium deficiency can lead to anxiety, nervousness and insomnia. Magnesium dietary supplements are often used to improve sleep and reduce anxiety.

The mechanism of action: Magnesium affects sleep in several ways. Firstly, it helps to regulate the level of GABA in the brain, contributing to relaxation and a decrease in anxiety. Secondly, he participates in the regulation of the hormone of Melatonin, which plays a key role in the regulation of sleep and wakefulness cycles. Thirdly, it helps to relax the muscles, reducing nightly cramps and discomfort that can disturb the dream.

Efficiency: Studies show that magnesium can be effective in the treatment of insomnia, especially in people with magnesium deficiency. It can help reduce the time of falling asleep, improve sleep quality and increase its duration. However, magnesium effectiveness can vary depending on the form of magnesium and the individual characteristics of the body.

Dosage: The recommended daily dose of magnesium is 300-400 mg. To improve sleep, it is usually recommended to take 200-400 mg of magnesium 30-60 minutes before bedtime. It is important to choose easily absorbed forms of magnesium, such as magnesium glycinate, magnesium citrate or magnesium tronate. Avoid taking the magnesium of oxide, which is poorly absorbed and can cause stomach disorder.

Side effects: Magnesium is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, diarrhea and nausea. In rare cases, more serious side effects can be observed, such as a decrease in blood pressure and a slowdown in heart rate. It is not recommended to take high doses of magnesium to people with kidney diseases.

Output forms: Magnesium is available in various forms, including tablets, capsules, powders and liquid solutions. Tablets and capsules are the most common forms, and powders and liquid solutions can be more convenient for people who have difficulty swallowing tablets.

Advantages:

It can help reduce anxiety and nervousness.
It can help reduce the time of falling asleep.
Can improve sleep quality.
It can help relax the muscles.

Flaws:

It can cause side effects, such as stomach and diarrhea.
Efficiency can vary depending on the form of magnesium and the individual characteristics of the body.
It is not recommended to take high doses of magnesium to people with kidney diseases.

L-dean: amino acid for relaxation

L-theanine is an amino acid contained in tea, especially in green tea. It is believed that L-theanine has a calming and relaxing effect, without causing drowsiness. Bades with L-theanine are often used to reduce anxiety, improve concentration and improving sleep quality.

The mechanism of action: L-theanine affects the brain in several ways. Firstly, it increases the level of GABA in the brain, contributing to relaxation and a decrease in anxiety. Secondly, it increases the level of dopamine and serotonin, which affect mood and motivation. Thirdly, it can increase alpha wave activity in the brain, which is associated with a state of relaxation and concentration.

Efficiency: Studies show that L-theanine can be effective with a decrease in anxiety and improving the quality of sleep. It can help reduce the time of falling asleep, improve sleep quality and increase its duration. In addition, it can improve cognitive functions, such as attention and concentration.

Dosage: 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, dividing the daily dose into several doses.

Side effects: L-theanine is usually well tolerated, and side effects are rare. In some cases, side effects can occur, such as headache, drowsiness and stomach disorder.

Output forms: L-theanine is available in various forms, including capsules, tablets and powders. Capsules and tablets are the most common forms, and powders can be more convenient for adding to drinks.

Advantages:

It can help reduce anxiety and nervousness.
It can help reduce the time of falling asleep.
Can improve sleep quality.
It can improve concentration.
Usually well tolerated.

Flaws:

It can cause side effects, such as headache and drowsiness (rarely).
Efficiency can vary depending on the individual characteristics of the body.

Chamomile: A traditional sleeping tool

Chamomile is a medicinal plant, the flowers of which are used to make tea with a soothing and sleeping pill. Chamomile contains an apigenin, an antioxidant, which is believed to help relax and reduce anxiety.

The mechanism of action: It is believed that the apigenin contained in the chamomile is associated with the receptors of the GABA in the brain, enhancing the effect of the GABA and contributing to relaxation and decrease in anxiety. Chamomile can also have anti -inflammatory properties that can help improve sleep.

Efficiency: Some studies have shown that chamomile can be effective in the treatment of insomnia. It can help reduce the time of falling asleep, improve sleep quality and reduce anxiety. However, additional studies are needed to confirm the effectiveness of chamomile in the treatment of insomnia.

Dosage: It is usually recommended to brew 1-2 teaspoons of dry chamomile flowers in a glass of boiling water and insist for 5-10 minutes. Chamomile tea is recommended to drink 30-60 minutes before bedtime. Chamomile is also available in the form of capsules and extracts.

Side effects: Chamomile is usually well tolerated, but in some cases side effects can occur, such as allergic reactions, especially in people with allergies to plants of the family of complex -colored (for example, ragweed, calendula). In rare cases, nausea and dizziness may be observed.

Output forms: Chamomile is available in various forms, including dried flowers, tea bags, capsules and extracts.

Advantages:

It can help reduce anxiety and nervousness.
It can help reduce the time of falling asleep.
Can improve sleep quality.
Usually well tolerated.

Flaws:

It can cause allergic reactions.
Efficiency can vary depending on the individual characteristics of the body.

Passiflora: Plant for calm sleep

Passiflora is a medicinal plant that is used as a soothing and sleeping pills. It is believed that passiflora helps reduce anxiety, nervousness and insomnia.

The mechanism of action: The mechanism of action of the passiflora has not been fully studied, but it is assumed that it affects the level of the GABA in the brain, like valerian. Passiflora can enhance the action of the GABA, associated with GABA receptors or inhibiting its decay.

Efficiency: Some studies have shown that passiflora can be effective in the treatment of insomnia, especially in combination with other herbs such as valerian. It can help reduce the time of falling asleep, improve sleep quality and reduce anxiety. However, additional studies are needed to confirm the effectiveness of passiflora in the treatment of insomnia.

Dosage: It is usually recommended to take 300-400 mg extract Passiflora 30-60 minutes before bedtime. Passiflora is also available in the form of tea.

Side effects: Passiflora is usually well tolerated, but in some cases side effects can occur, such as drowsiness, headache and dizziness. It is not recommended to take passiflora to pregnant and lactating women, as well as children under 6 years of age.

Output forms: Passiflora is available in various forms, including capsules, tablets, liquid extracts and tea.

Advantages:

It can help reduce anxiety and nervousness.
It can help reduce the time of falling asleep.
Can improve sleep quality.

Flaws:

It can cause side effects, such as drowsiness, headache and dizziness.
Not recommended for pregnant and lactating women, as well as children under 6 years of age.
Efficiency can vary depending on the individual characteristics of the body.

Complex dietary supplements for sleeping

There are many complex dietary supplements for sleeping on the market, which combine several ingredients, such as melatonin, valerian, magnesium, L-theanine and chamomile. The aim of such dietary supplements is to increase the effect of each ingredient and ensure an integrated approach to improving sleep.

Advantages:

The synergistic effect of several ingredients.
Convenience of admission (instead of several separate dietary supplements).
A comprehensive approach to improving sleep.

Flaws:

It is difficult to determine which ingredient has an effect.
Possible interactions between the ingredients.
High cost.

Important: When choosing a complex dietary supplement for sleep, it is necessary to pay attention to the composition, the dosage of each ingredient and the reputation of the manufacturer. Before use, it is recommended to consult a doctor.

General recommendations when choosing a dietary supplement for sleeping

Consult a doctor: Before taking any dietary supplement for sleep, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.
Pay attention to the composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that, as proven, are effective in the treatment of insomnia.
Select a trusted manufacturer: Give preference to dietary supplements from famous and reliable manufacturers who adhere to quality standards.
Start with a low dose: Start with a low dose and gradually increase it, if necessary.
Follow the reaction of the body: Carefully monitor the reaction of the body to dietary supplements and stop taking if side effects occur.
Do not rely only on dietary supplements: Bades can be a useful addition to a healthy lifestyle, but are not a replacement for proper nutrition, physical activity and good sleep hygiene.
Sleep hygiene: Create favorable conditions for sleep: a dark, quiet and cool room. Observe sleep mode, go to bed and get up at the same time every day. Avoid the use of caffeine and alcohol before bedtime.

This list of popular dietary supplements for sleep provides information about the mechanisms of action, efficiency, dosage, side effects and forms of release. It is important to remember that the effectiveness and safety of dietary supplements can vary depending on the individual characteristics of the body. Always consult a doctor before taking any new additives, especially if you have any medical conditions or you take other medicines. Compliance with the rules of sleep hygiene in combination with correctly selected dietary supplements can help improve sleep quality and overall well -being.