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A healthy and restful night's sleep is crucial for the body to function properly. Sleep supplements are products that can help improve the quality of sleep, reduce the time it takes to fall asleep and reduce feelings of fatigue and tiredness. It's worth considering including sleep supplements in your daily diet, especially if you have trouble falling asleep or wake up feeling tired. Read more

Melatonin - the sleep hormone in supplement form

Melatonin is a natural hormone produced by the body that regulates the sleep-wake cycle. Dietary supplements containing melatonin can help reduce the time it takes to fall asleep, and this usually helps to extend sleep time. The usual recommended dose is 1 mg of melatonin, taken shortly before going to bed.

Melatonin can be particularly helpful for sleep disorders associated with jet lag, the subjective feeling associated with changing time zones. The supplement may also benefit sleep recovery.

Before taking melatonin supplements, consult your doctor, especially if you are pregnant or nursing. Dietary supplements should not be used as a substitute for a varied diet.

Ashwagandha - an adaptogen to support restful sleep

Ashwagandha, also known as Indian ginseng, is an adaptogenic plant that can support relaxation. Ashwagandha root extract has been shown to have a calming effect and can help reduce stress, which often translates into better quality sleep.

Dietary supplements containing ashwagandha can be especially helpful for people who have trouble falling asleep due to stress or nervous tension. The usual recommended dose is 300-500 mg of ashwagandha root extract per day.

Before taking ashwagandha supplements, it's a good idea to consult your doctor to make sure it's safe for your particular case.

Melissa and valerian - herbs for restful sleep

Melissa and valerian are herbs that have been used for centuries as natural remedies for insomnia and sleep disorders. Extracts from these plants have been shown to have a calming effect and can help achieve a state of relaxation, which promotes sleep.

Sleep supplements often contain lemon balm leaf extract or valerian root extract. The usual recommended dose is 300-500 mg of lemon balm extract or 150-300 mg of valerian extract, taken before bedtime.

It is worth remembering that although lemon balm and valerian are natural ingredients, their use should be consulted with a doctor, especially if you are taking other medications or have certain medical conditions.

Magnesium and vitamin B6 - support for the nervous system

Magnesium and vitamin B6 are nutrients that play an important role in the proper functioning of the nervous system. Deficiencies of these components can lead to sleep problems, sleep disorders and increased stress levels.

Dietary supplements for sleep often contain magnesium in the form of magnesium citrate or magnesium amino acid chelate, which have a high bioavailability. The recommended dose of magnesium is usually 100-400 mg per day. Vitamin B6 is usually added at 1.5-2 mg per serving.

Magnesium and vitamin B6 can be especially helpful for people who have trouble sleeping due to stress or nervous tension. However, as with other supplements, their use should be consulted with a doctor.

How to choose the best sleep supplement?

When choosing a sleep supplement, there are several key factors to consider. First, make sure that the product you choose contains ingredients with proven effects, such as melatonin, ashwagandha extract, lemon balm, valerian, magnesium or vitamin B6.

It is also important to choose supplements from reputable manufacturers that adhere to quality and safety standards. It's a good idea to read the product label and make sure it doesn't contain harmful additives or fillers.

It is always a good idea to consult your doctor or pharmacist before using supplements for sleep, especially if you are taking other medications, have certain medical conditions or are pregnant or breastfeeding. Remember that dietary supplements should be used as a supplement to, not a replacement for, a varied diet and healthy lifestyle.

• Sleep supplements can help improve the quality of sleep, reduce the time it takes to fall asleep and reduce feelings of fatigue.
• Melatonin, ashwagandha, lemon balm, valerian, magnesium and vitamin B6 are ingredients proven to support healthy sleep.
• Always consult your doctor or pharmacist before taking supplements for sleep.
• Choose supplements from reputable manufacturers and read the product label.
• Remember that dietary supplements should be used as a supplement to, not a replacement for, a varied diet and healthy lifestyle.