Do you suffer from insomnia? This is how you will deal with insomnia according to the clinical dietitian - nutritionist Sofia Conti.
Insomnia is considered the most common sleep disorder affecting approximately 20% to 30% of adults. The causes that cause it can be due either to health problems, clinical diseases, psychological disorders, medication, change of environment, or to the consumption of alcohol, caffeine, tonic-energy drinks, and tea.
There are many preparations and natural solutions to solve insomnia that help to build relaxation and well-being, thus helping to deal with restless sleep, but also emotional balance.
Magnesium, vitamins B6, B1, and D are essential elements for our body contributing to the smooth functioning of the nervous system while at the same time positively helping to reduce the fatigue of a difficult day. Equally important are the following:
It is a natural hormone of our body that is secreted by the brain. Its secretion has a better effect during the hours of the night as opposed to the hours of light and is correspondingly higher in the winter months than in the summer. So it helps us understand when it's time to sleep and when it's time to wake up. This fact shows that the hormone is involved in the 24-hour rhythm of the human body and in the regulation of various bodily functions.
Taking melatonin can help you sleep and can also be used for jet lag. Melatonin contributes to the proper functioning of the body's natural circadian rhythms, promoting calmness and good mood as well as sleep quality. When activated, it inhibits the nervous system reducing our body temperature. It offers immediate absorption and ease of use. It should ideally be taken 15-20 minutes before bedtime.
A natural product that greatly helps facilitate the body for a peaceful and continuous sleep without disturbances, suppressing the nervous system and giving a feeling of rest. It relieves and relaxes muscles and body spasms. But scientists still aren't sure how it works (the thought is that it may increase the amount of a certain chemical in the brain that has a calming effect on stress).
L-Theanine enhances the production of brain messages contributing to the emotional stability and calmness of the body. It is found in green tea and some types of mushrooms. The brain produces γ-aminobutyric acid or GABA. It is the main inhibitory neurotransmitter of the brain, as a result of which we have a reduction in anxiety and worry. However, our bodies have a hard time absorbing supplements that contain synthetic GABA. For this reason, experts recommend alanine, which the body can easily absorb and ultimately use to increase GABA levels.
This mineral is characterized as a nutrient that helps maintain normal tissue and nerve function, keeps the heart rate steady, supports a healthy immune system, keeps bones and teeth strong, and keeps mood hormones in balance. Magnesium also helps regulate blood sugar levels, osteoporosis, and headaches. Its lack can cause cardiovascular and vascular problems, and disturbances in heart rate and blood pressure. The result: anxiety, migraines, muscle cramps, and fatigue. Previous studies show that magnesium can improve sleep quality and reduce insomnia.
Vitamin B1, also known as thiamine, belongs to the first row in the B complex. It has antioxidant effects as it is one of the main roles in energy production and the formation of red blood cells. It also participates (like all B vitamins) in the formation of DNA and RNA. It has direct contact with the nervous and psychological system, affecting mood, stress, and body weight. We find it in brown rice, cereals, oats, and pork chop. Its deficiency is rare but can be caused by chronic health problems.
Vitamin B6, or pyridoxine, belongs to the complex of valuable B vitamins. It is found in many foods, such as red beans, muesli, soy milk, tuna, sunflower seeds, sweet potato, plums, and avocado, and one of its main functions is to help the body produce serotonin, the neurotransmitter of joy. It directly contributes to the treatment of sadness and anxiety. It is also involved in the production of hemoglobin, the substance that allows red blood cells to carry oxygen throughout the body. However, according to a new scientific study from the University of Adelaide in Australia, vitamin B6 is also involved in dreams.
Vitamin D3 is one of the most basic vitamins since it plays a catalytic role in our body and in the regulation of the immune response. People with vitamin D deficiency experience health problems (osteoporosis, blood pressure, cardiovascular) resulting in exhaustion and insomnia.
Another herbal product that helps fight insomnia and anxiety. Hops are characterized as a healing herb and have been used for years for their medicinal properties. Its female flowers have beneficial properties as they soothe and calm the body, but also the mind. It is worth noting that people who need relaxation usually boil their flowers as a decoction. It is used to treat disorders of the nervous and digestive system (gastrointestinal problems, neurosis, Crohn's disease, cramps, and infections). The 600 mg hops capsules are a good choice for those who have insomnia and do not contain chemicals and preservatives resulting in better absorption by the body (especially when combined with valerian). They are easy to use and above all, they are suitable for all types of diets (vegan, vegetarian) since they have rice as their main ingredient.
Of plant origin with many properties. It is an herb that is mainly used for psychological and anxiety disorders. St. John's wort contains active substances, such as glycols, digestive oils, phenols, tannins, etc. which are proven to greatly aid mood regulation by increasing serotonin and noradrenaline in the brain. It is used as a muscle relaxant and inhibitory herb and is often boiled with chamomile and honey for disorders and insomnia. We find it in sachets and in herbal food supplements, while it has a positive effect on over-intensity and anxiety.