With the amount of worries we have in mind, it is becoming more frequent insomnia at night.
Our daily problems are crowded into our heads, causing restlessness and preventing us from falling asleep, so we spend the nights tossing and turning in bed, eyes wide.
This has led to an increase in the consumption of natural substances and food supplements with relaxing effects, that in many occasions they are just a simple placebo, but in many others they have a scientific basis that supports their use. .
Valerian, the plant that helps you sleep
Valeriana officinalis, more commonly called valerian, without more, is a herbcea plant with big medicinal properties, because the extracts obtained from their underground organs (roots, rhizomes and stolons) have been used as sedatives since centuries.
This is due to their ability to balance the nervous system, something that also makes it a magnificent anxiolytic and anticonvulsant.
Its consumption is common in the form of infusion, but its bad smell makes it not very appetizing and that many people choose to take it in the form of pills.
Valerian side effects
As with other similar substances, you should avoid mixing with other substances such as alcohol and other sedative drugs, because it increases the effects of drowsiness, which can become a problem. For this reason, if we are going to drive or make any other mental effort we should avoid it or consult a specialist without interfering with the task itself.
On the other hand, although it is very rare that they occur side effects, some cases of headaches or stomach aches after very long treatments, which is why it is recommended not to prolong your intake for a long time.
Melatonin, the hormone of those who do not need to count sheep
Melatonin is a hormone, synthesized in the pineal gland, which is released into the blood in large quantities overnight, signaling the brain that the time has come to sleep.
It is one of the factors that influence the correct functioning of the circadian cycles, so if for some reason it is not properly segregated these will be altered and we will not be able to rest properly.
So there are melatonin supplements in the form of pills, which are usually placed under the tongue before sleeping, favoring the reconciliation of a restful sleep.
In addition, it can also be used to treat other disorders, such as attention deficit hyperactivity disorder (ADHD), migraines, or chronic fatigue syndrome, among others.
Melatonin side effects
According to a study published this summer in the magazine MetabolismThese seemingly harmless supplements can increase the likelihood of suffering type II diabetes.
This is because the metabolism of carbohydrates it is reduced during the night, so taking a sleep-inducing hormone helps them to accumulate, and can cause this type of disorder.
However, it is true that this negative effect can be solved by taking melatonin from two and a half hours after dinner, when digestion is complete.
On the other hand, even if it is produced by our body and is sold as a natural substance, it is important to be very careful with the dose. As I said at the beginning, it is involved in the proper functioning of the circadian cyclesTherefore, it cannot be taken in any quantity or at any time.
Therefore, it is normally necessary to consume it low medical control, to avoid unwanted effects, such as daytime sleepiness, headaches, or slow response time.
normally it is necessary to consume it under medical control, to avoid unwanted effects
In addition, special attention should be paid in the case of pregnantwomen in period of lactation, children small or patients with allergies or immune problems.
Magnesium, the mineral that controls your internal clock
Magnesium is an essential mineral for our health. Its consumption is essential for the proper functioning of our musclesTherefore, its recommended to consume especiallyathletes and patients with muscle aches or spasms. It also relaxes the walls of the blood vessels, decreasing the blood pressure,and it has a very beneficial effect on bones.
In addition, like melatonin, it acts as a regulator of circadian cycles;fact that, together with its function in the rest and relaxation of the muscles, makes it favor the dream.
Although it can be consumed directly in the diet, through foods such as avocados, walnuts, almonds and almost all the vegetables of green leaves; Sometimes it is difficult to combine the daily routine with a healthy life, so it is also present in many nutritional supplementss
Magnesium side effects
As with so many other substances, magnesium is essential for our body, but at a few specific daily doses, which are usually around 320mg in women over thirty and 420 mg in men the same age.
If the dose resulting from adding what we consume in food and supplements is above these amounts, it can cause kidney problems, confusion, diarrhea, or increased pulse rate;among other symptoms, so it is sometimes advisable to consult a nutritionist before starting this type of treatment on your own.
It doesn't hurt to help us out of the many supplements we have for a better sleep, but sometimes it is good to try other methods, such as meditation, especially if our sleep problems come from stress.
You already know: healthy mind Healthy Body.