Sleep disorders are prevalent in Chile, as indicated by a study by the ACHS and the Pontificia Universidad Católica: a 16.3% of Chileans presented moderate or severe insomniawhile a 26% had mild trouble sleeping.
For this reason, and added to the appearance of the Zopiclone as one of the drugs best sellers of 2021, the clinic specializing in sleep disorders, sleepymade a list of natural supplements that facilitate better sleep.
«The natural will have fewer adverse effects and therefore greater tolerance than contraindicated drugs. In addition, these chemicals need to be prescribed by experts in the field due to the interactions they may have with other drugs”, explained the Dr. Gabriel Abudinen, neurologist at Clínica Somno.
Melatonin: is the natural supplement most popular when it comes to falling asleep.
Is a hormone produced by the body that regulates the cycles of day and night (sleep-wake). The light decreases melatonin productionthat’s why it’s always recommended stay away from electronic devices at bedtime or when dealing with the supplement.
B12 vitamin: It is found naturally in foods of animal origin, such as fish, red meat, poultry, eggs, and milk, although there are supplements that can be taken orally. It has multiple impacts on the body, but when it comes to sleep, it can help regulate melatonin production, especially in people over 40. It is effective in those who suffer from excessive sleepiness during the day, as it can reduce the daytime secretion of melatonin and lay the foundation for its generation at night. It must be taken in the morning for its effectiveness.
Magnesium: This mineral helps to produce a state of calm during the day, relieving stress and muscle relaxation, improving the natural production of melatonin at night and maintaining a deeper sleep. It is for these reasons that it is ideal for people who suffer from insomnia. Its consumption should be before going to bed.
5-HTP: This natural amino acid allows the secretion of serotonin and melatonin, improving moods and the effectiveness of REM cycles. Although its studies are vast in terms of treatment for depression, there is less evidence for its effectiveness in sleep disorders.
L-theanine: is another amino acid found in tea leaves.
Have positive effects on cognitive processes as well as beneficial properties against stress and sleep conciliation.
It is a great option for children, but in adults a higher intake is required, so it is recommended as a complement to other supplements or routines.
Valerian: is an herbal supplement primarily used to increase relaxation, as well as improve sleep cycles or alleviate premenstrual syndromes.
Although it is completely natural, its consumption, either by infusions or capsules, may have contraindications such as headaches, dizziness, or stomach problems.
Although they are all of natural origin, most of these components and their effects can be produced naturally by the body, which is why specialists urge to improve sleep routines and identify the errors that one makes when sleeping.
“We must prioritize healthy sleep habits and not rely on medication.
The main damage of the chronicity of these drugs is tolerance to themthat is, by losing the effect it had at the beginning of the treatment, I will opt for a higher dose taking it constantly and without the control of a specialist.
«This increase also brings consequences”, added the specialist.