People cannot live without sleep, and especially not without restful sleep. When problems arise, we all resort as quickly as possible to remedies, allopathic or natural. How do they help us and when are they useful?
Allopathic medicines (with names such as: sedatives, hypnotics, tranquilizers, antidepressants, etc.) have an immediate effect, alleviate insomnia, but frequently have side effects, cause dependence, their effect diminishes over time and, unfortunately, they do not remove the true cause of the problem.
Plant-based medicines are "gentler" on the body and, although they act slowly, they rarely have side effects, most do not cause dependence, but their effect may decrease over time. Used correctly and in the right amounts, they can remedy certain deficiencies. I will tell you more about them in the following lines.
Attention! Both categories of medicines should be usedonly under medical supervision, in the correct dose, for the period recommended by a specialist, and in the appropriate context, as they can interact with other medications (antidiabetics, anticoagulants, barbiturates, iron-containing products, etc.), altering their effect. Some should not be combined with allopathic antidepressants.
Most preparations are recommended for short-term use, and if insomnia returns, it is due to the fact that, in reality, they do not solve the problem or deficiency! Also, some are not recommended for certain conditions, such as: allergies, some tumors or cancer, renal or hepatic insufficiency, etc.
One should start with a set of tests and, depending on the results, a good doctor should choose what and how much would be beneficial for a person (along with applying all other sleep hygiene rules). Nowadays, in pharmacies and herbal stores, there are hundreds of natural remedies, and to avoid treatment failure and wasted money, it is very important to carefully check the label to choose a quality product.
There are supplements that can be used during the day (morning and midday):
- B vitamins are important for the health of the nervous system, and when the body is subjected to stress of any nature, B vitamin reserves are consumed until depleted. Vitamins B1, B6, B9, and B12 are essential for the synthesis of neurotransmitters (such as serotonin and dopamine). Natural sources: inactive brewer's yeast, borscht, meat, fish, eggs, dairy products, etc. The most effective food supplements are those with active B vitamins.
- Magnesium supports the regulation of the circadian rhythm, participates in melatonin synthesis, and lowers cortisol levels. Natural sources: whole grains, nuts and seeds, beans, lentils, green leafy vegetables. For magnesium supplements, it is very important to carefully read the magnesium concentration on the label to find out the exact amount in one pill.
- Selenium contributes to the regulation of the sleep-wake cycle by supporting the thyroid gland and reducing oxidative stress. An optimal level of selenium in the body prevents imbalances that lead to insomnia. Natural sources: nuts, eggs, fish, mushrooms.
- St. John's Wort influences the level of neurotransmitters such as serotonin, dopamine, and noradrenaline, having a calming effect. Beware, it also has many drug interactions (with anticoagulants, for example)!
- Maca root acts as an energizer and helps the body manage cortisol levels (the stress hormone) throughout the day, facilitating deeper relaxation at night.
Useful supplements for evening:
- 5-HTP (5 HYDROXYTRYPTOPHAN) or L-Tryptophan is a direct precursor to serotonin, which in turn is converted in the body into melatonin. Natural sources: meat, eggs, nuts, seeds, fruits, and vegetables. It is very important that this supplement does not come from herbicided and treated crops (a guarantee of this is obtained through high certification − organic certification, COA analysis report, GMP).
- GABA (gamma-aminobutyric acid) decreases neuronal activity, reducing heart rate and repetitive thoughts or anxiety, and shortens the time needed to fall asleep. It promotes the onset and maintenance of deep sleep (NON-REM phase) and prevents nocturnal awakenings. Small amounts can be found in: fermented foods, nuts, some fruits and vegetables.
- B-complex vitamins, especially vitamin B6. The most effective form is the active one in supplements.
- Melatonin regulates the circadian rhythm. It is primarily used (or should be!) for short periods to reset a disrupted sleep schedule (for example, for travel to countries with a different time zone).
- Ashwagandha has an adaptogenic role, helping the body cope with stress, regulating cortisol levels, improving depressive states or cognitive decline. It is mandatory to have high certification (organic certification, COA analysis certificate available on the manufacturer's website, GMP), to ensure there are no ethylene oxide residues remaining from the purification process (very toxic to the human body!). It can be administered in courses of weeks or months, long-term, but with breaks in treatment.
- Saffron brings many benefits to the body, including: lowering cortisol levels and increasing natural melatonin production, reducing cognitive decline, and regulating blood sugar. It is used in many supplements for insomnia.
- Lavender helps with sleep onset, reduces cortisol, anxiety states and palpitations, lowers blood pressure, heart rate, supporting the cardiovascular system during periods of stress. Caution! It interacts with allopathic sedatives; it cannot be combined with them except under medical supervision.
The list does not stop here, as nature offers a wide range of plants that improve sleep quality: valerian, lemon balm, dandelion, marshmallow, chamomile, hops, hawthorn, sage, poppy, elderflower, rhodiola ("golden root"), passionflower, etc.
The preparations and tips for improving sleep are numerous, which means there is certainly at least one suitable remedy for every person suffering from insomnia or poor sleep quality. Let's try to use this remedy to uncover the cause of the problem, not to bury it even deeper... Only then can we achieve the rest that heals!
Dr. Daniela Ilioiu
Photos by Florentina Gurrieri, Artem Podrez, Kübra Doğu, Hanna Pad, Ron Lach, Ag Zn / pexels.com
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