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The best sleep aid: Let's find out what it is
Since health depends on an uninterrupted sleep of at least 7-8 hours, as confirmed by a recent international study (source: Corriere.it), we want to find out which is the best sleep aid that will really help in some cases of restlessness or insomnia can make a difference.
List of contents
- Is there an effective alternative to sleeping pills?
- Dietary supplement with sleeping caps (Eschscholzia)
- Food supplement with lemon balm (Melissa)
- Dietary supplement with lavender
- Dietary supplement with valerian
- Dietary supplement with melatonin
Is there an effective alternative to sleeping pills?
Feeling fresh and energized in the morning after a restful long sleep is the first step to feeling good and tackling the day positively.
Chronic insomnia, on the other hand, causes significant imbalances in the body and mind, resulting in a general feeling of malaise and discomfort.
Sleep problems can occur both when falling asleep and throughout the night, with constant awakenings or even the inability to sleep for more than a few hours.
Difficulty sleeping well is a very common problem experienced by the majority of adults: in fact, about a third of the population suffers from at least one symptom of insomnia.
Although sleep problems can be very distressing, it is often not necessary to consider medical treatments and the use of sleeping pills.
In most cases, natural sleep supplements are actually very effective alternative treatments.
Sleep supplement based on sleeping caps
Eschscholzia, also called California poppy, is a medicinal plant that is valued for its therapeutic properties and has a strong positive effect on the organism.
This plant is one of the most commonly used remedies to combat stress and sleep disorders.
Eschscholzia acts on the nervous system, regulating the activity of the pineal gland (or epiphysis - a small endocrine gland located in the center of the skull and forming a large part of the hypothalamus) and the production of melatonin, which provides greater serenity during sleep.
This plant is therefore often associated with melatonin, one of the main regulators of the sleep-wake cycle, to promote sleep onset and combat nighttime awakenings.
The effects of the "California poppy" result from its chemical composition, in particular from the presence of specific alkaloids such as kalifornidine and eschscholtzin.
In addition, Eschscholzia binds to benzodiazepine receptors and promotes a sedative and anxiolytic effect without leaving a feeling of heaviness in the morning.
Sleep supplement with lemon balm
Lemon balm (Melissa officinalis) is a perennial herbaceous plant originally from the Mediterranean, Asia and Europe.
It is also known as lemon balm or cedronella and is widespread throughout Italy.
As early as the Middle Ages, it was used in the pharmacopoeia of the time as a mild sedative to relieve nervous conditions.
Lemon balm contains flavonoids, phenolic acids, terpenes, rosmarinic acid, caffeic acid, tannins and eugenol acetate.
It also contains citral, citronellal, linalool, geraniol and many other molecules that make up its essential oil.
Medical uses include the treatment of digestive problems, menstrual problems and psychological disorders such as stress, depression, anxiety, restlessness and hyperactivity.
Various studies confirm its antispasmodic, sedative, carminative and pain-relieving effects as well as the treatment of gastrointestinal complaints.
Its high content of flavonoids, rosmarinic acid, bile acid and phenolic content gives it a preventive effect against diseases caused by oxidative stress.
Dry extracts of lemon balm are used to treat nervous conditions associated with stress, as a neurological and digestive antispasmodic.
The combination with herbs such as lavender and valerian increases its effect.
As a possible side effect, it can cause drowsiness and its use is not recommended for those with thyroid disease due to the rosmarinic acid it contains.
Sleep supplement with lavender
Lavender (Lavandula angustifolia) is a plant from the mint family (Lamiaceae) and comes from the Mediterranean region.
The chemical composition of lavender varies depending on the genotype, but essentially it contains linalool, linalyl acetate, terpinen-4-ol, lavandulol acetate, ocimene and cineole. Lavender has a remarkably positive effect on the digestive and nervous systems.
The scent of lavender was already used in ancient times to promote sleep. In fact, some studies have shown its effectiveness in this regard and also the interaction between insomnia, quality of life and diabetes control, without any particular effects on metabolism.
Lavender inhalation has been shown to be an effective complementary therapy compared to placebo (with no effect on blood sugar levels) and improved sleep quality in 37 patients studied.
Therefore, lavender achieved positive results compared to common hypnotics for insomnia such as benzodiazepines, which on the one hand prolong and induce sleep phases, but on the other hand can cause complications such as drug resistance and withdrawal symptoms.
Sleep supplement with valerian
Valerian, a flowering plant in the valerian family, has long been used to improve sleep and relieve anxiety.
The term "Valeriana" is actually derived from the Latin "valere", which means "to feel good", due to its calming effects; The famous doctor Galen prescribed it precisely because of its expectorant effect.
In some studies, it was shown that patients who took valerian were 80% more likely to improve their sleep compared to placebo effects.
Studies overall suggest that valerian may improve sleep quality without causing significant side effects, although further scientific confirmation is needed to conclusively determine this.
Because of these sedative “properties,” it was added to the United States Pharmacopoeia in 1920 as a sedative.
Melatonin dietary supplements
It is now "famous" and is recommended, for example, for people who suffer from sleep problems due to jet lag, but not only: melatonin, a hormone present in the body that stimulates and facilitates the sleep-wake rhythm.
Although the body normally produces sufficient melatonin, studies show that melatonin supplements promote sleep and are safe, especially when used short-term and in low doses.
It is mainly used when the circadian sleep cycle is disrupted and sleep onset is delayed.
Melatonin, which decreases with age, is produced by the body in the absence of light in the pineal gland, an endocrine gland in the brain area already described above, and is essential for sleep physiology and the regulation of the sleep-wake cycle.
Precisely because it is activated when it is dark, it has a "seasonal fluctuation": less is produced in summer and more in winter.
In nature, melatonin is found in foods such as extra virgin olive oil, bananas and pineapples, oranges; however, it is also synthesized in the laboratory.
It is important to take low doses to avoid certain side effects, including:
- daytime tiredness;
- Headache;
- Nausea;
- Dizziness;
- Stomach cramps.
Melatonin in tablet form is generally safe as long as low dosages are used to avoid the most common side effects.
In addition, it should not be taken if you suffer from autoimmune diseases or are also taking medications such as blood thinners, antiepileptics, or if you have diabetes and high blood pressure.
References:
- Rolland A., Fleurentin J., Lanhers MC, Misslin R., Mortier F. Effetti neurofisiologici di un estratto di Eschscholzia californica Cham. (Papaveraceae) Phytother Res. 2001; 15:377–381.
- Agenzia europea for i medicinali Monografia erboristica dell'Unione europea su Eschscholzia californica Cham., herba. 2015. http://www.ema.europa.eu/docs/en_GB/document_library/Herbal_-_HMPC_assessment_report/2015/05/WC500186550.pdf
- Database PubMed, Medline, Web of Science and IranMedex
- https://coremedscience.com/blogs/wellness/a-guide-to-sleep-supplements
- https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2006-960076
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7109475/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871149/)
- https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/melissa-officinalis
- https://www.researchgate.net/publication/276768698_Composition_biological_properties_and_therapeutic_effects_of_lavender_Lavandula_angustifolia_L_A_review
- https://www.sciencedirect.com/science/article/abs/pii/S0378874119329952
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/
- https://pubmed.ncbi.nlm.nih.gov/33086877/
- https://www.sciencedirect.com/science/article/abs/pii/S0002934306002750
- https://www.issalute.it/index.php/la-salute-dalla-a-alla-z-menu/m/melatonina
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €