INSOMNIS, dietary supplements for natural sleep health

One of the most effective natural aids for insomnia is MELATONIN. EFSA (Eeuropean Food Safety Authority) states:Melatonin contributes to the reduction of time taken to fall asleep (2011;9(6):2241) *

* beneficial effect is obtained by consuming 1 mg of melatonin close to bedtime.

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Melatonin
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Magnesium (citrate)
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Niacin
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Getting a quality amount of sleep each night is immeasurable. Hectic lifestyles, stress and medical conditions can contribute to poor sleep habits and disrupts your nights slumber on occasion. For some, difficulty in dealing with the day-to-day affairs of life worsens from acute or chronic insomnia.

Common sleep deprivation symptoms include, sleepiness, mood changes, dfficulty concentrating and impaired performance, memory and thinking problems, weight gains as of increased apetite, etc.

Studies suggest that sleep disorders affect approximately 20 percent of the population[1].A sleep disorder exists whenever a lower quality of sleep results in impaired functioning or excessive sleepiness[2]. Insomnia, literally "inability to sleep," has various etiologies and is the most common sleep disorder [3].


 
  • Melatonin

    Melatonin is a natural hormone that plays a role in sleep. Melatonin production and release in the brain is related to time of day, rising in the evening and falling in the morning. Light at night blocks its production. Melatonin dietary supplements have been studied for sleep disorders, such as jet lag, disruptions of the body’s internal “clock,” insomnia, and problems with sleep among people who work night shifts.

  • Melatonin has become one of the most frequently requested non-prescription sleep aids due to its regulator role in the internal timing of biological rhythms, including promotion/regulation of sleep [4]. Melatonin is marketed to help promote total sleep time, aid with fatigue from jet lag, or balance circadian rhythms from jet lag and rotating shift work. Evidence suggests melatonin may reduce the time it takes for people with delayed sleep phase syndrome (i.e., sleep is delayed by two or more hours beyond the conventional bedtime, causing difficulty in waking at a desired time to fall asleep [5]; melatonin may also help re-set the body’s sleep-wake cycle [6].

  • Magnesium

    Next, MAGNESIUM seems to play a huge role in our ablity to get quality sleep. EFSA (European Food Safety Authority) states for Magnesium: Magnesium contributes to normal functioning of the nervous system (2009;7(9):1216) Magnesium contributes to normal psychological function (2010;8(10):1807)

  • Magnesium regulates the hormone melatonin, which guides sleep-wake cycles in your body (7).

  • Second, this mineral binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity. It is the same neurotransmitter used by sleep drugs like Ambien (8, 9).

  • By helping to quiet the nervous system, magnesium helps to prepare our body and mind for sleep and not having enough magnesium in your system can cause troubled sleep and even insomnia (10).

  • If you’re not getting enough magnesium, then you may experience sleep problems and are less able achieve deep and restful sleep.

Getting a quality amount of sleep each night is immeasurable. Hectic lifestyles, stress and medical conditions can contribute to poor sleep habits and disrupts your nights slumber on occasion.
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Sources:

  1. Bliwise DL, Ansari FP. Insomnia associated with valerian and melatonin usage in the 2002 National Health Interview Survey. Sleep. 2007;30:881–884.
  2. Roller L. Treating sleep disorders 83. 2002:443‐7.
  3. Grustein R. Insomnia. Diagnosis and management. Austr Fam Phys. 2002;31(11):995–1000.
  4. Wagner J, Wagner ML, Hening WA. Beyond benzodiazepines: alternative pharmacologic agents for the treatment of insomnia. Ann Pharmacother. 1998;32:680–691. doi: 10.1345/aph.17111.
  5. Pandi-Perumal S, Srinivasan V, Spence D, Cardinali D. Role of the melatonin system in the control of sleep: therapeutic implications. CNS Drugs. 2007;21:995–1018. doi: 10.2165/00023210-200721120-00004.
  6. Pevet P, Challet E. Melatonin: both master clock output and internal time-giver in the circadian clocks network. J Physiol Paris. 2011;105:170–182. doi: 10.1016/j.jphysparis.2011.07.001.
  7. Magnes Res. 2002 Mar;15(1-2):49-66. Biorhythms and possible central regulation of magnesium status, phototherapy, darkness therapy and chronopathological forms of magnesium depletion.
  8. Pharmacol Rep. 2008 Jul-Aug;60(4):483-9. Benzodiazepine/GABA(A) receptors are involved in magnesium-induced anxiolytic-like behavior in mice.
  9. J Neurosci. 2016 Nov 2;36(44):11171-11184. Bottom-Up versus Top-Down Induction of Sleep by Zolpidem Acting on Histaminergic and Neocortex Neurons.
  10. Boomsma D. Int J Pharm Compd. 2008 Jul-Aug;12(4):306-9. The magic of magnesium.