For health is very important to take dietary supplements based on some amino acids and Magnesium. This one calms the nervous system and fights inflammation, high levels of which cause poor sleep. Many studies showed that people that taking a magnesium supplement improved sleep quality and also decreased inflammatory stress markers.
The researchers emphasize that humans are not consuming enough magnesium in their diets presently.
Magnesium decreases sympathetic nervous activity, effectively reducing stress and allowing everyone to relax. It is present in many foods: dark leafy greens, nuts and seeds, fish, legumes, chocolate and rice.
It need to avoid magnesium bound to carbonate, oxide or gluconate because they are cheap forms and poorly absorbed. It’s better opt for a form that is easily used by the body: magnesium citrate, glycinate, taurate, aspartate, malate, succinate or fumarate.
Anecdotal reports suggest a topical magnesium cream or oil is the best form for inducing restful sleep. Rub it on the back of your knees a half hour before bed.
Research shows that L-theanine can reduce mental and physical stress, improve cognition and aid in sleep. It is an amino acid found in the camellia sinensis tea plant and in an exotic form of mushrooms.
In animal studies L-theanine has been found to help reverse caffeine-induced sleep disturbances. Anyone can benefit from taking L-theanine, but people who can’t sleep and can’t give up caffeine will find it most useful.
L-theanine works by counteracting the effects of caffeine while increasing levels of GABA and boosting serotonin in the brain.
Pure L-theanine supplements are available, as are formulated sleep aids in which L-theanine is bound to magnesium. Many reports from stressed insomniacs suggest great results from magnesium L-theanine.
The amino acid taurine help to improve sleep, too. It’s a superior nutrient if there is suffering from anxiety and running thoughts that keep you awake. Research suggests that taurine can enhance sleep, and in animal studies it decreases physical activity, indicating a calming effect on the body.
Taurine is only available from seafood, red meat, and eggs, but unless we eat these foods at every meal, we probably won’t get enough taurine. Taurine is easily depleted with stress or intense exercise, so athletes and committed trainees need extra. Also vegetarians are at high risk of taurine deficiency.
It raises the chemical transmitter GABA, which has a calming effect on the nervous system. Taurine can lower anxiety and the production of stress hormones that hinder rest.
The nutritional intake of these supplements can help to induce sleep and improve its quality.