Very often our clients face sleep problems. Stress, tension and the crazy pace of life often disrupt sleep. Some cannot fall asleep until dawn, others wake up every few hours, and still others do not sleep at all.
Those who do not sleep are the most vulnerable. There is a lot of scientific research on the damage caused by insomnia. The aging process is accelerated, the activity of the brain and the entire organism is disrupted. Mental disorders are exacerbated. Visual and auditory hallucinations appear.
The comfort of life is falling sharply. People resort to self-medication. They start using alcohol, sleeping pills or sedatives. Which, as you know, cause addiction. Our body is designed in such a way that it adapts to environmental conditions very quickly, so it quickly gets used to the drugs and they start to work less and less. So instead of one bottle of beer, two or three appear and the carousel of alcoholism starts. I won't even talk about other sleeping pills and psychotropic drugs, when you use them without a doctor's knowledge, you are playing with your most precious asset.
This is what I recommend to my clients.
Often, a good sleep is hindered by a deficit of some substances. Which occurs due to a bad regime, poor diet. I take all these supplements myself. It is worth noting that I take some of them not every day, but when I feel too alert before going to bed.
Here are the top three:
1. Melatonin . Melatonin is a hormone that regulates sleep and wake cycles. It is secreted by the pineal gland. As a supplement, it is most often used to treat short-term sleep disorders. It works the fastest, I recommend it for insomnia. The supplement is usually in its pure form or in combination with GABA. However, I do not recommend constant use, due to the body's habituation to it. If insomnia is chronic, you can take up to 3 mg (3 tablets). Take just before bedtime.
2. Gaba - Gamma-aminobutyric acid, a non-essential amino acid. It acts as a neurotransmitter, inhibiting neuronal activity and regulating impulse conduction, is necessary for the functioning of the nervous system and has a calming effect. It inhibits the entry of signals caused by stress and anxiety into the motor centers of the brain. It is used to alleviate the symptoms of anxiety, depression, manic depressive psychosis and premenstrual syndrome.
GABA improves the sleep cycle, helps you relax better. Helps regulate blood pressure and relieve pain. It also stimulates the release of growth hormone from the anterior pituitary gland. Growth hormone (somatotropin) is responsible for anabolic reactions - muscle growth and fat and carbohydrate metabolism. People suffering from anxiety and depression may have reduced production and concentration of gamma-aminobutyric acid in the nervous system. Therefore, I advise taking GABA if you have sleep disorders, especially when you are irritable, anxious or suffer from a depressed mood. Personally, I started taking 750 mg and stopped waking up every 3 hours.
Recommended doses are 500 to 1500 milligrams per day. It is taken before bedtime, like the other supplements described. Taking higher doses of 2 - 3 grams may cause sleep disturbances and troublesome limb twitching. Therefore, I strongly advise against exceeding it.
3. ZMA (Zinc, Magnesium, B6). It can also be called MgZB , ZMB and so on. It is a mixture of zinc, magnesium and vitamin B6. They are usually lacking in our body. It has been scientifically proven that the combination of zinc and magnesium improves sleep quality.
Studies show that magnesium activates the parasympathetic nervous system, which helps the body feel calm and relaxed.
Zinc's effects on sleep quality have been demonstrated in both human and animal studies . An 8-week study in 43 older adults with insomnia found that taking a daily supplement of zinc, magnesium, and melatonin helped people fall asleep faster and improve sleep quality, compared to a control group given a placebo.
Another 12-week study showed that in 23 adults with type 2 diabetes, taking 450 mg of magnesium daily reduced depressive symptoms as much as taking antidepressants.
I recommend using all these supplements in a set. Then the best result is achieved. Also, before going to bed, it is necessary to give up surfing on the phone or computer, excessive physical and emotional stress, and energy supplements. You need to prepare for sleep. Cool down your body, take a refreshing shower. Ventilate the room, make the bed clean.
It is also important to go to bed at the same time, preferably before 12 o'clock in the evening, when you feel sleepy. Most often, clients miss that moment, do some work and it becomes difficult to fall asleep, the body switches to another state, wakefulness, or simply gets overworked.
