Supplements to sleep promote night rest by reducing the latency times of falling asleep. They are characterized by the presence of compounds designed to promote neuronal and muscle relaxation, plant extracts or other substances such as melatonin which, in synergy with each other, try to rebalance the normal sleep-wake cycle in order to restore lost well-being. A restful sleep is essential to allow the body to fully recover after daytime activity, since during the deepest phases of falling asleep the processes of cell turnover and hormonal secretion take place that allow the body to maintain homeostatic balance.
How to get a good night's sleep with supplements
First of all, it must be clarified that in order to rest well it is necessary to maintain a lifestyle that is as healthy as possible and in keeping with the needs of the body. High levels of psychophysical stress, unregulated diets and schedules as well as continuous use (even in the evening) of electronic devices that emit electromagnetic waves, can create, even in a short time, nervousness and insomnia. Especially for the latter, as shown in some scientific studies, it is the so-called blue lights that inhibit the production of melatonin, a hormone with an antioxidant effect that regulates circadian rhythms by sending a "signal" to the body when it is time to sleep.
Among the substances most used in this type of natural supplements, we find:
- melatonin, for its triple effect aimed at reducing the times of falling asleep, helping in the alterations of sleep, regulating it and stabilizing the circadian rhythm.
- Valerian, to combat general insomnia and related to anxious states.
- Gaba, to allow relaxation and the regenerating effect of deep sleep.
- Tryptophan, amino acid that is transformed into other bioactive molecules responsible for the feeling of well-being: serotonin, melatonin and niacin.
- Melissa, very useful to combat insomnia linked to physical somatizations connected, above all, with the skeletal muscle and the gastrointestinal system.
Although they all have a specific purpose, these and other substances have a synergistic effect with others adaptogenic substances o soothing which allows them to enhance their peculiarities. It is no coincidence, in fact, that many food supplements for good sleep contain a mix of several natural ingredients.
Supplements for sleep: intake and contraindications
If they contain melatonin, the suggestion is not to exceed the dosage of 1mg of this ingredient (usually 1 tablet) as indicated by the ministerial guidelines. Also for mixtures of ingredients it is always appropriate carefully read the instructions on the label, also carefully checking the warnings. In cases of full-blown pathologies, during pregnancy and lactation it is always advisable to consult your doctor o not to assume this type of product a priori.
Ingredients such as melatonin or various plant extracts are generally not recommended in individuals suffering from:
You are allergic or hypersensitive to melatonin or to any of the excipients present in the supplement; Hepatic pain; Renal pathology; autoimmune diseases; hypertension; diabetes; epilepsy.
On Muscle Nutrition you will find only the best supplements to rest well, completely natural products containing raw materials of certified pharmaceutical purity.
