Supplements for Better Sleep

Are you tossing and turning again, unable to sleep?
Are you sleepy all day long?
Do you wake up at night and can't fall asleep?

It's quite likely that you suffer frominsomnia. There may be many reasons, starting from those that you can change immediately, through deficiency of certain minerals, poor diet, or other diseases.

Make sure the room you fall asleep in is properly ventilated and not too hot or too cold. Check if your mattress is not a problem that prevents you from falling asleep. Make sure you are surrounded by silence, if necessary, you can use earplugs, which you can buy at a pharmacy. Of course, these are tips for people who have trouble falling asleep for the first time. Nevertheless, you are reading this article because this situation probably repeats itself all the time. You sleep in a ventilated room, you even bought a new mattress and still nothing. 

Nowadays, insomnia is the nightmare of many people. Not everyone has the same cause, but it can be found in the inappropriate regulation of the secretion of melatonin, a hormone produced by the pineal gland. It is secreted in response to changing light in our surroundings. That is, the falling of darkness causes physiologically the secretion of melatonin to increase as the day approaches sunset. Unfortunately, we are currently stimulated with so many enhancers that this secretion may be difficult. Starting with stimulants in the form of coffee, strong tea or energy drinks, through working late, and most importantly, the emission of blue light until late in the evening through the screens of computers, smartphones and other devices. Such actions will block the transmission of the signal to the brain about the need to produce melatonin, and therefore we will have problems falling asleep, which will result in lack of sleep the next day, and the process repeats itself over and over again. And we are more and more tired, irritated, sleep-deprived, exposed to infections, diseases, including cancer. 

Before I discuss the effectiveness of melatonin itself, I would like you to know what else you can do to help. People at risk of sleep problems, also due to shift work (night work), should consider supplementing with magnesium and zinc. Magnesium has an anti-stress and calming effect, many of us suffer from magnesium deficiency, for example because we consume too much coffee during the day. Often, our diet is too low in high-magnesium products. Zinc is responsible for brain function and regulation of the endocrine system. This facilitates regeneration during sleep. Supplementation with products containing tryptophan, l-theanine and melatonin may also be helpful.

Tryptophan is an amino acid that directly affects the secretion of melatonin from the pineal gland. This is not the end of its positive effects, it also supports the secretion of serotonin, which you probably know as the happiness hormone. Thanks to this, it has a perfect effect on our nervous system. If we do not choose a complex that already contains tryptophan, it is worth considering diversifying our diet with products containing large amounts of this amino acid. Where can we find the largest amounts of it? Pumpkin seeds are a great source, and from dairy products it is worth reaching for mozzarella cheese. Meat veal and chicken breast are the most rich in tryptophan. If we like yogurt with oatmeal, let's replace it withbranto provide more tryptophan from this product.

L-theanine is also an amino acid. It naturally occurs in green tea leaves. Most often, we can find it in entire vitamin complexes. The appropriate level in the body guarantees us calming down the nerves and making it easier to fall asleep. Thanks to it, we will also have problems with concentration and memory loss. 

Have you ever heard the name valerian? Probably not, but the Latin name valeriana should tell you something. Valerian has a calming effect, helps in falling asleep and, most importantly, extending the deep sleep phase. Thanks to this, your regeneration is better. The disadvantage of using velriana is its delayed effect, supplementation will not work immediately. It is best to be patient to see the effects, it may take up to 2-4 weeks. It is important not to combine valerian with painkillers or sleeping pills.

Let's get back to our most important substance. Briefly speaking, you already know that melatonin is produced by the pineal gland. The pineal gland is one of the endocrine glands located in the brain. It is small, only pare millimeters, but it can work wonders, among other things, by producing melatonin and regulating our biological clock. Melatonin is produced when the sympathetic nervous system is stimulated, so if you are in a room or space with a lot of sunlight, melatonin secretion will decrease as will its concentration in the blood. The opposite situation occurs when the body does not receive light stimuli, melatonin secretion increases. It should be noted that not only sunlight will stimulate the pineal gland to secrete melatonin. This may also happen as a result of blue light (from screens) or artificial light, e.g. room lighting. Disturbed secretion can be observed in people who often change time zones, work night shifts, and blind people. How can melatonin deficiency manifest itself? These may include trouble falling asleep, feeling worse, headaches and irritability. Therefore, if you are in a risk group and you have noticed any of the symptoms, it is best to consult a specialist to determine specific supplementation. At home, however, you can repair your pineal gland a bit and carefully ensure that melatonin secretion is at the appropriate level. How to do it?

Remember to always go to bed at the same time, trying to sleep for at least 7-8 hours. The last meal should be light, eaten about 3 hours before bedtime, and most importantly, it should be rich in foods containing tryptophan. It could be a salad with chicken and pumpkin seeds. Take care of appropriate physical activity so that you can oxygenate all the cells of your body and get tired in a healthy way. Before you start supplementing with melatonin, take into account that it is a drug that has side effects. Incorrect dosage of melatonin may lead to nightmares and strange dreams, which will not be pleasant and will certainly not be conducive to sleep.

 

SLEEP SUPPLEMENTS

Remember how I wrote that we all suffer from magnesium deficiency? A good solution is the Jarrow Formulas Magmind product, which offers us a form of magnesium that is the most effective and improves memory, concentration and sleep quality.

JARROW FORMULAS Zinc Balance 100 capsules
 


If you cannot provide adequate amounts of tryptophan from your diet, it is worth taking the Now Foods L-tryptophan supplement, which will contain 1g of tryptophan in each serving. Such supplementation will not only support your sleep, but will also improve your mood.

NOW FOODS L-Tryptophan 500 mg 60 capsules
 




Finally, there is our melatonin. Now Foods offers us a product containing 3 mg of melatonin in one tablet. It is important to consult a specialist to determine the appropriate time for melatonin administration.

NOW FOODS Melatonin 3mg - 180 lozenges






Jarrow Sleep Optimizer combines herbs and amino acids that work together to help you fall asleep and maintain a regular sleep cycle. 
* Gamma-aminobutyric acid (GABA), lemon balm and L-tryptophan promote relaxation.
*The combination of valerian and hops has been studied for its effect on reducing latency (the delay before entering the dormant state). 
* Melatonin is a neurohormone secreted by the pineal gland, which controls the biological clock and signals the entry into a state of rest. 
* Our biological clock may be disturbed by stress and crossing time zones changes and job changes, so it will be extremely important to help our hormonal system by supporting this supplement.

A big advantage of this product is that it does not contain wheat, gluten, soy, dairy products, eggs, fish/crustaceans or nuts. It is therefore an ideal choice for allergy sufferers or vegans/vegetarians.

JARROW FORMULAS Sleep Optimizer 60 capsules





TREC SLEEP-ER is a comprehensive dietary supplement.

Contains melatonin, D-aspartic acid (DAA) and gamma-aminobutyric acid (GABA), valerian and lemon balm plant extracts, amino acids and minerals. SLEEP-ER contains magnesium, which helps reduce the feeling of tiredness and fatigue, and vitamin. B6, which contributes to the regulation of hormonal activity and the proper functioning of the nervous system. The zinc contained in the product helps maintain proper testosterone levels in the blood. SLEEP-ER is recommended for hard-training athletes and people experiencing intense physical or mental fatigue who do not fully regenerate during sleep.


TREC SLEEP-ER 225g