There are several natural sleep remedies that work effectively for sleep problems. The advantage is that these are non-addictive and have hardly any side effects.
MAGNESIUM MALATE
Various scientific studies show that magnesium plays an important role in sleep. Magnesium is a common mineral and every cell in the human body needs this mineral. Magnesium is involved in the regulation of the stress hormone cortisol and magnesium reduces cortisol production. Research shows that when magnesium is too short, sleep is lighter and restless. Scientific studies have shown that magnesium stimulates the body to produce melatonin itself.
POTASSIUM
Potassium also plays an important role in sleep. Potassium is an essential mineral salt that is sometimes referred to as "the good salt." It is best known for its role in blood pressure regulation and it interacts with magnesium to improve sleep, among other things. A potassium deficiency can cause fatigue and insomnia. When you think of potassium, you quickly think of bananas. Although bananas are quite a good source of potassium, it is not the best source.
5-HTP or L-TRYPTOPHAN
5-HTP stands for 5-hydroxytryptophan and this is an amino acid. This substance ensures the production of serotonin and this stimulates the production of melatonin. There is ample evidence that taking 5-HTP helps with insomnia because it has a narcotic effect. However, you should not use 5-HTP as a "main ingredient" against insomnia. Increasing the serotonin level can ensure that other substances such as dopamine are reduced.
ZINC
Zinc is a trace element and this is a mineral that you only need a tiny amount of. Numerous studies have been conducted that show that a high zinc concentration can be directly linked to better falling asleep. In addition, zinc can help you improve both sleep duration and sleep quality.
PASSION FLOWER EXTRACT
Passiflora became popular in Europe in the 16th century as a calming tea after it was discovered in Peru. Not much research has been done on Passiflora, but it is known to have analgesic properties and mayimprove sleep quality.
VALERIAN ROOT EXTRACT
Valerian is officially a (herbal) medicine and has been scientifically proven to promote sleep. The root of the valerian plant contains valeric acid and it acts as a neurotransmitter in the nervous system and has a calming and soothing effect. Valeric acid contacts the GABA receptor in the brain. This is an important receptor that relaxes the muscles and reduces anxious feelings or unrest.
ASHWAGANDHA EXTRACT
Ashwagandha is a calming adaptogen that supports the body to balance. An adaptogen activates the body to improve its self-healing ability. The indications for ashwagandha are based on traditional applications, preclinical studies and a limited number of clinical studies. Ashwagandha is safe to use even at higher doses and long-term use.
CHAMOMILE EXTRACT
Chamomile is one of the most ancient medicinal herbs known to mankind. The dried flowers of chamomile contain many terpenoids and flavonoids contributing to its medicinal properties. Chamomile preparations are commonly used for many human ailments such as insomnia. Chamomile is widely regarded as a mild tranquillizer and sleep-inducer. Sedative effects may be due to the flavonoid, apigenin that binds to benzodiazepine receptors in the brain.
L-THEANINE
L-theanine is an amino acid found in tea leaves and was discovered by Japanese scientists. L-theanine helps your body to relax and has a sleep-inducing effect, as it can trigger a number of processes in your brain. In this way it helps your brain to produce more GABA (Gamma-aminobutyric acid), serotonin and dopamine. These substances are also called neurotransmitters and they regulate the sleep processes.
HUMULUS LUPULUS
Hop extract is pure resin extract containing alpha acids, beta acids, and hop oils. Hop is used in herbal medicine in a way similar to valerian, as a treatment for anxiety, restlessness, and insomnia.
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