Sleeping the necessary hours is essential both for health and for one's own well-being. Being able to rest optimally allows you to maintain a good balance both physically and mentally. However, more and more people are having trouble sleeping due to anxiety or daily stress.
Given this, it must be said that sleep supplements have become a good popular solution. to improve sleep quality. In the following article we are going to talk to you about the best supplements to help you sleep and rest.
melatonin
Melatonin is a hormone that is naturally produced by the body in the pineal gland, which is located in the brain. Melatonin is responsible to regulate sleep and wake cycles. The levels of melatonin They usually increase at night, making you sleepy, and decrease during the day, helping you stay awake.
Melatonin supplements are famous for their ability to reduce the time it takes to fall asleep. In addition, melatonin is quite advisable for the elderly, since they usually have quite low levels of melatonin.
The recommended dose of melatonin will vary between 0.5 and 5 mg. You should start with a low dose and adjust until you reach the appropriate dose. This is a supplement that is safe when used short term. Possible side effects are daytime drowsiness, dizziness, and headaches. This is why it is not advisable to use melatonin for a long time.
Magnesium
El magnesium It is a key mineral in the functioning of the body, including sleep. Magnesium is responsible for regulating neurotransmitters that send signals to the brain and nervous system.
Various studies have been able to show that magnesium helps improve sleep quality. Helps relax muscles and nervous system, which will make sleep easier.
The recommended dose will vary between 200 and 400 mg per day. The ideal is to take it at night before going to sleep. If you consume too much, it can cause a series of side effects such as nausea or diarrhea.
Valerian
Valerian is an ancient medicinal plant that is often used as a natural remedy to treat related problems. with anxiety and insomnia. Various studies agree that valerian can reduce the time to fall asleep and thus improve the quality of sleep.
The recommended dose will range between 300 and 600 mg, and should be taken one to two hours before going to bed. The side effects of valerian may consist in headaches, dizziness or upset stomach.
L-Theanine
L-theanine is an amino acid found in green tea leaves. It is known for having relaxing properties for the body. L-theanine helps promote relaxation and improve sleep quality, as it helps increase serotonin and dopamine levels. These neurotransmitters help, among other things, regulate emotions, mood and sleep.
The recommended dose of L-theanine to improve sleep is 200 to 400 mg, taken one hour before going to bed. L-theanine is usually safe and does not report any significant side effects.
In short, sleep supplements can be a good tool to improve sleep quality and help those who have difficulty falling asleep. If you choose to consume it, it is important to indicate that it is advisable to speak with a health professional before starting to take a certain supplement. Apart from these supplements, It is good to make a series of lifestyle changes that help you fall asleep much better. All of this will help you get the most restful and best possible rest.