Supplements in case of sleep disorders
Supplements in case of sleep disorders: what is it?
In the case of sleep disorders dietary supplements can be helpful, but in addition to a healthier lifestyle: bed early physical activity throughout the day, food hygiene, reduction stimulants during the day (coffee, tea, alcohol, tobacco , vitamin C).
Taking supplements when sleep must meet certain conditions before bedtime:
- Do not perform vigorous physical activity in the evening, which excites the nervous system;
- Not to consume too much coffee, tea or drinks rich in vitamin C;
- Not to consume alcohol in the evening (even in moderate amounts), which can lead to a form of lighter sleep and promotes dependency.
What is the role of dietary supplements in the case of sleep disorders?
Food supplements in case of sleep disorders facilitate sleep but do not cause addictions.
Food supplements in case of sleep disorders are preferable to pills, including regular use causes addiction dangerous as well as impaired memory and concentration.
Major food supplements in case of sleep disorders
The main supplements if sleep disorders are mainly:
- Dietary supplements herbal;
- Food supplements rich in omega-3;
- Food supplements rich in certain amino acids;
Supplements herbal
- verbena, lime, lemon balm, passionflower facilitate relaxation and sleep.
- Hawthorn facilitates falling asleep while reducing feelings of anxiety, palpitations, nervousness.
- Valerian improves sleep quality and has sedative and antispasmodic.
- The Escholtzia improves difficulty falling asleep and early morning insomnia.
- The wobbling is rather useful when waking early in the morning.
- Hops improves insomnia related to nervous fatigue as well as disturbances of the menstrual cycle in women.
- The Griffonia simplicifolia is a plant rich in 5-hydroxy-tryptophan which is a precursor of an essential amino acid, tryptophan, involved in the regulation of sleep.
Food supplements rich in essential fatty acids omega-3
- The omega-3 fatty acids and their derivatives (EPA and DHA found in fatty fish from cold seas) are incorporated into cell membranes, including neurons. They facilitate the release of neurotransmitters (dopamine) involved in the regulation of sleep and emotional balance.
- They can be useful in cases of sleep disorders related to problems of stress or anxiety.
- Food supplements rich in essential amino acid (tryptophan) and vitamins B3 and B6
- Tryptophan is an essential amino acid that the body can not manufacture. Must be supplied in the diet (dairy products, meat, poultry, fish, nuts). This amino acid is the precursor of a neurotransmitter (serotonin), which plays an important role in the regulation of sleep and mood.
- Vitamin B3 is necessary to balance the nervous system and Vitamin B6 is necessary for the synthesis of neurotransmitters (including serotonin involved in the regulation of stress and sleep).
They have soothing, anti-stress.
What should I be wary?
Be wary of certain dietary supplements fitness or "Fatigue" with vitamins and exciting.
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