Melatonin is a supplement designed to help people who have sleep problems that have gained projection in recent times. Acting mainly to help in sleep induction, especially in cases such as night work, jet lag and insomnia, it divides space with a range of other substances that act by correcting other problems.
In an interview with CNN the nutritionist Veronica Dias, from Instituto Nutrondo Ideas, explained that each substance acts at a different level from the central nervous system and has different effects on sleep physiology. The difference in active principles also impacts the nature of supplementation, while some of them have immediate effect, others will become effective only with gradual accumulation in stock in the body, which requires time and consistency in ingestion.
“Some are more effective in sleep induction, while others contribute to the maintenance and improvement of deep and restorative sleep quality. Currently, there is supplementation that acts on induction and sleep quality through the synergy of substances,” he said.
But what are the alternatives to melatonin and how each of these supplements acts in sleep? Days lists below some of them and how each one acts on the body:
- Melatonin : useful for those who have difficulty starting sleep by changing circadian rhythm (such as jet lag, shifts, the elderly);
- Magnesium and l-teanine : Suitable for those suffering from stress, tension or accelerated mind at night;
- Glycine : prescribed for those who wake up at night or have no repairing sleep;
- Tryptophan and 5-htp : Acts in cases with low serotonin, insomnia associated with anxiety or mild depression;
- Ashwagandha : Helps people with insomnia related to chronic stress and hp axis deregulation;
- Valerian : Indicated people who have difficulty relaxing at night, accelerated mind, insomnia associated with anxiety or pre-sanum
The nutritionist, however, warns of the dangerous of cross consumption of sleep supplements with stimulating substance. It is not uncommon for unregulated or misdirected use to make sleep problems aggravated, for example.
“The problem lies in the uncompensped and chronic use: people who sleep badly resort to stimulants to stay alert, which generates even more difficulty sleeping – creating a cycle of physiological dependence between stimulus and sedation. This pattern wears the nervous system, alters the HPA axis and compromises both sleep quality and cognitive performance over time,” he said.
“Combined use can be functional and even therapeutic, respecting chronobiology, clinical context and causes of imbalance. But cross consumption, without proper guidance correction, tends to mask dysfunctions and aggravate stress, fatigue and insomnia, leading to more serious and lasting clinical conditions.”
How does magnesium supplement work?
In an interview with CNN Puravida’s communication coordinator, Carla Fiorillo, explains how Bluecalm, a supplement developed by the company works to help those who want to sleep better. The product is based on magnesium, tryptophan and inositol, which is present in the formula precisely to enhance the action of magnesium.
According to Fiorillo, the proposal is that the supplement will be inserted into the people’s sleep hygiene routine, being another step in the process of deception so important for those who want to fall asleep.
“It comes a lot to help compose at this time of sleep ritual and it is a matter of education. We talk a lot to health professionals: guide your patient to turn off the canvas two hours before, make a lighter meal, avoid caffeine near bedtime. It is a set of behaviors, of habits that this person has to have and Bluecalm enters,” he explained.
The idea is that it will be ingested three to four hours before the beginning of sleep, so that the magnesium time is absorbed by the person’s body.
Another important factor about Bluecalm’s formula is Taurine, which appears as the third active ingredient most present in one dose, losing only to Inositol and Magnesium. The brand spokesman states that, although often associated with stimulant substance, in this case Taurine acts as an aid in focus and concentration.
“Studies show that it, in small amounts as in the product, has a lot of role in helping focus and concentration,” he said and then added that the substance can act as an ally of GABA, which is a neurotransmitter that regulates stress and anxiety. In this case, Taurine acts by inhibiting Gaba receptors and enhancing their performance.
See also: Doctor explains action of melatonin in sleep quality
This content was originally published in beyond melatonin: How do other sleep supplements work? on the CNN Brazil website.
Source: CNN Brasil
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