Or do you wake up in the middle of the night? Then a natural remedy based on plant extracts and additional supporting nutrients can help.
Plant extracts such as valerian, lemon balm and passion flower are known for their calming effect because they act on the GABA receptor. GABA is an inhibitory neurotransmitter that helps relax, reduce stress and reduce fear and promote sleep. But to stimulate a good night’s sleep, it may be useful to use additional elements such as theanine, melatonin, magnesium and B vitamins.
L-theanine (shortly theanine) is a unique amino acid that can be found in green tea. L-theanine is also sometimes referred to as “The Relaxation Amino Acid” and makes you more relaxed. Thanks to an EEG (electro-encephalography; measuring waves) the state of the brain can be measured. Theanine increases the activity of the ¬ waves (about 30 minutes after ingestion), which is characteristic of a calm mental state.
Melatonin is a hormone produced by the pineal gland. The synthesis of this hormone occurs at night and is controlled by the alternation of light and dark (production starts when it is dark and stops when the light becomes).
Melatonin helps to promote sleep and helps regulate sleep wake.
Magnesium and active B vitamins
Magnesium is an underestimated mineral that supports the sleeping process in 2 ways:
- it provides a calming effect by inhibiting the stimulatory action of the neurotransmitter to inhibit glutamate, eg magnesium causes the stress level to fall,
- in combination with B vitamins, it stimulates the synthesis of melatonin.
The higher the amount of magnesium in the body, the better the support of the sleeping process.
B vitamins (B6, B9 and B12) enhance the action of magnesium (ie its cofactors of magnesium). It is important that they are in active form so that they can not be converted into the body and can be taken directly and maximally.
Sleep and sleep: Use a combination of nutrients
The combination of both plant extracts, magnesium, B vitamins and melatonin is a good recipe for healthy sleep. In addition, such a natural remedy is safe in use, has no side effects and is not addictive.