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Natural Sleep Aids: What Are They and How Do They Work?
The natural sleep aids can be viewed as a concrete alternative to classic sleeping pills prescribed by the doctor, such as benzodiazepines.
Let's learn more about some natural sleep aids and their unwanted effects.
- Difference between sleeping pills and sleep supplements
- Melatonin as a natural sleep aid – useful information
- Why valerian works
- chamomile
- Kava
- Tryptophan
- 5-Hydroxytryptophan
- Passionflower
- Warnings
The difference between medications and sleep supplements can be significant
Sometimes prescription sleep aids prescribed by doctors use natural extracts as active ingredients, such as passionflower, hops, valerian, lemon balm and chamomile, natural substances with sleep-inducing effects.
For this reason, science has investigated the use of these substances in dietary supplements.
These may be considered “natural sleep aids,” even though they are regulated by the FDA (Food and Drug Administration) as natural dietary supplements and are considered foods.
The main disadvantages of sleeping pills include the possibility of dependence and addiction, as well as very serious side effects, including hallucinations, headaches, retrograde amnesia, nightmares and aggressiveness.
Although they are not free from contraindications, "natural sleep aids" can help induce drowsiness without a doctor's prescription.
In any case, the advice of a doctor should always remain important, especially if you are taking sedatives or other medications, also because of possible negative interactions.
One of the best known of these natural substances that can promote sleep is melatonin, a hormone that occurs naturally in our body and in some foods and can be taken with special supplements in case of deficiency or in stressful situations.
Melatonin as a natural sleep aid: What you should know
Produced by the pineal gland in the center of the brain, melatonin regulates the sleep-wake cycle of all living things, both animal and plant (in plants it is called phyto-melatonin), including humans.
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It activates in the dark and decreases as daylight increases, so it is essential to regulate our sleep cycle.
Melatonin levels in the blood are usually higher when we go to sleep at night.
A lack of melatonin can cause insomnia and related disorders. Scientific studies confirm that melatonin shortens the time it takes to fall asleep, increases sleepiness and increases sleep duration.
In healthy people, it has been used successfully to improve sleep, reduce the effects of jet lag due to long-haul flights with significant time differences, and other studies are exploring the possibility that it might be helpful for depression.
It is a safe physiological natural remedy (that is, it contributes to the normal functioning of the body), especially when taken for short periods of time, within three months or less.
Excessive use could cause drowsiness or depression in some people.
For this reason, it is important not to exceed expert-recommended dosages that are effective for most people to avoid dependence or other unwanted side effects.
The maximum intake is currently 1 mg according to Regulation (EU) 432/2012, which allows two types of statements:
-"Helps alleviate the effects of jet lag", with the consumer being informed on the label that the positive effect can be achieved by taking at least 0.5 mg of the substance just before bedtime on the first day of travel and for a few days after achieved upon arrival at the destination.
-"Contributes to reducing the time required to fall asleep", with the label informing the consumer that the beneficial effect is achieved by taking 1 mg of the substance shortly before bedtime.
St. John's wort, why it works
Valerian root (Valeriana officinalis) is one of the most important dietary supplements for dealing with anxiety and insomnia and is included in the official Italian list of medicines.
The synergistic herbs with which she achieves positive results include valerian, lavender and lemon balm.
Valerian dry extract is considered by scientific research to be the most effective for promoting sleepiness and relaxation.
The researchers' confirmations focus on reducing the time it takes to fall asleep and improving sleep quality.
Unlike benzodiazepines, the majority of people who have taken valerian do not experience typical morning grogginess.
The most effective results from taking this natural sleep aid involve longer periods of time (over four weeks) rather than a single night.
Typically, valerian is well tolerated when taken for one month to six weeks. However, the sleepy effects of this plant can cause dizziness, daytime sleepiness and problems with concentration, especially when consumed together with alcohol and sedatives or for too long a period of time.
There are no reports of dependence on valerian, although stimulant effects have been noted in some individuals.
Interactions and intolerances have been identified with liver-toxic substances, benzodiazepines and barbiturate drugs.
chamomile
Since childhood, chamomile tea has often been associated with good sleep and rest.
In fact, it is a popular remedy that has been used for centuries and it also has antibacterial and anti-inflammatory properties.
Aside from its calming effects, the effectiveness of chamomile as a treatment for insomnia has not been confirmed by sufficient studies.
Kava
It is a means of using the inheritance to relieve stress, anxiety and insolence.
If you initiate the action without compromising the motor functions and memory, the moment will result in a very contrasting result.
It is also considered a time limit in all countries in Europe, a cause of segnalazioni di possibile tossicità patica, soprattutto in pazienti con cirrosi, patite e insufficienza patica.
Triptofano
The triptofano is a precursor to the sintes of the serotonina in the blood, which also comes from the hormone of good health. The mixture of amino acids is present in various foods and is prepared or synthesized by integrator.
It is a fundamental biochemical component for the formation of serotonina that is stable. Studi sul sonno condotti dagli anni '60 fino ai primi '70 hanno indicato che la serotonina, come neurotransmettitore, svolge un ruolo attivo nell'induzione del sonno.
Successful ricerche sugli animali hanno dimostrato che the degeneration of the cerebral areas containing cell nervose which produces serotonina può causare insonnia totale, mentre theni parziali portano a variazioni nel sonno.
The triptofano is present in a latte. In effect, the hot latte is primarily served by the adults and children, who come to each other with their eyes on it.
Questo amminoacido è diventato di molte ricerche per il trattamento dell'insonnia, also the connection comes integratore ha causato effetti indesiderati gravi in alcune persone, come the eosinofilia-mialgia e addirittura la morte.
Inoltre, sotto form di integratore, non sempre ha dimostrato di ssere efficace nel migliorare il sonno.
For this motive, the eyes suggest that the triptofano attraverso the food, poiché è presente in food come noci, uova, latte, tacchino, formaggio e fagioli.
5-idrossitriptofano
It is a precursor of serotonin used to increase serotonin levels in the body and is derived from the amino acid tryptophan.
5-Hydroxytryptophan is also a precursor to melatonin, the hormone that regulates the sleep-wake cycle.
While some studies support its usefulness in relieving depression and anxiety, other research shows no benefit from taking 5-hydroxytryptophan, and there is not enough evidence to recommend it as an aid for insomnia.
It is used for appetite control (especially cravings) and pain relief.
Side effects are similar to those of taking tryptophan supplements: heartburn, belching and abdominal pain, nausea and vomiting, diarrhea, loss of appetite, headache, dizziness, drowsiness, dry mouth, blurred vision, muscle weakness and sexual problems*
Passiflora
It is also used to treat insomnia and nerve-related gastrointestinal disorders, as well as to treat generalized anxiety disorder and to relieve withdrawal symptoms in drug detoxification.
As an herbal remedy, it is useful for relieving muscle spasms and promoting sleep.
It is considered safe to take within the recommended dosages, but overdose can cause various side effects (nausea, dizziness, confusion, etc.).
If you are taking high blood pressure medication and other sedatives, you should consult your doctor before taking them.
Warnings
Taking “natural sleeping pills” can also have undesirable effects, similar to medications.
Therefore, it is important to evaluate both proper dosage and use and associated risks in conjunction with other medications or supplements and health conditions.
*Benzodiazepines are a class of psychotropic drugs with a chemical structure consisting of the fusion of a benzene ring and a diazine ring.
Due to their sedative, hypnotic, anesthetic and anticonvulsant effects (e.g. Valium), they are prescribed short-term to avoid overdose states in cases of severe anxiety. Adverse effects include insomnia, cognitive impairment, unconsciousness and paradoxical behavior such as excessive aggressiveness or disinhibition.
*Precursor: A molecule that is used in a chemical reaction to synthesize another molecule. (BiologiaWiki.it).
References:
- https://it.wikipedia.org/wiki/Benzodiazepine
- https://www.fcr.re.it/ministero-della-salute–rivalutazione-degli-apporti-ammessi-di-melatonina-negli-integratori-aliment
- https://erbeofficinali.org/dati/q_scheda_res.php?nv_erba=VALERIANA%20OFFICINALE
- Font: https://www.humanitas.it/enciclopedia/integratori-alimentari/triptofano/
- https://www.webmd.com/women/natural-sleep-remedies
- materdomini.it/enciclopedia/principi-attivi/passiflora/
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