Guía de Suplementos para el Sueño
El sueño, vital para el bienestar, a menudo se ve desafiado. En esta guía, abordaremos problemas comunes y soluciones, y nos sumergiremos en suplementos naturales para optimizar el descanso. Exploraremos opciones como el magnesio, un mineral que regula el sistema nervioso, y aminoácidos como el triptófano, precursor de la serotonina y melatonina. Además, vitaminas como la B6, clave en la producción de neurotransmisores, desempeñan un papel crucial.
El gaba, neurotransmisor relajante, y la melatonina, reguladora de ritmos circadianos, son protagonistas en nuestra guía. A medida que exploramos suplementos, es vital considerar los efectos secundarios y ajustar las dosis con cuidado, especialmente si se toman fármacos o se consume cafeína.
Combatir el insomnio va más allá de tomar suplementos; crear hábitos nocturnos saludables, como acostarse a una hora regular, es clave. Descubre cómo estos suplementos pueden influir positivamente en la somnolencia, mejorando la calidad del sueño de forma natural.
Problemas de sueño frecuentes y posibles soluciones
El insomnio, los despertares frecuentes y la dificultad para conciliar el sueño son desafíos comunes que afectan la calidad del descanso.
Para mejorar el sueño, considera mantener rutinas regulares y reducir la exposición a pantallas antes de dormir.
Además, la introducción de suplementos para dormir, como melatonina o alimentos ricos en magnesio, puede ayudar a mejorar la calidad del sueño.
Estudios han demostrado que la melatonina, precursora de la melatonina, puede facilitar el sueño al aumentar los niveles, siendo un inductor natural del sueño.
La vitamina B6, esencial para la producción de neurotransmisores, también puede ayudar a mejorar la calidad del sueño.
Explora estas soluciones para optimizar tu sueño y bienestar.
Descargo de responsabilidad médica
Antes de explorar suplementos, es crucial reconocer que esta guía no reemplaza el asesoramiento médico.
Consulta siempre con un profesional de la salud para abordar tus problemas específicos de sueño.
Guía de suplementos para mejorar el sueño
Optimizar la calidad del sueño requiere un enfoque integral, donde los suplementos naturales se destacan como aliados valiosos. La elección de suplementos de calidad es esencial para promover un sueño reparador y restaurador.
Considera la melatonina, reguladora del ciclo de sueño y recomendada para mejorar el descanso. Además, suplementos de magnesio pueden inhibir trastornos del sueño al inducir un sueño profundo.
La inducción del sueño con melatonina de liberación lenta y alimentos ricos en serotonina, como frutos secos, puede mejorar la calidad del sueño.
Integrar estos suplementos en tu rutina, especialmente una hora antes de dormir, puede ayudar a mantener el sueño y tratar problemas de insomnio.
Descubre cómo estos complementos alimenticios influyen positivamente en el sistema nervioso central, facilitando un descanso reparador.
Elige suplementos de calidad
La calidad de los suplementos es esencial para mejorar el sueño. Seleccionar productos de marcas confiables garantiza la pureza y eficacia de los ingredientes.
Antes de comenzar cualquier suplementación, consulta con tu profesional de la salud para una orientación personalizada.
Al elegir un suplemento de melatonina, asegúrate de considerar la dosis recomendada y su capacidad para inducir el sueño, especialmente durante la fase REM y la producción de melatonina.
Establecer una rutina de tomar la melatonina una hora antes de dormir puede mejorar la calidad del sueño y regular los trastornos del sueño.
Al incorporar suplementos que afectan los niveles de serotonina, como alimentos ricos en melatonina, como la hoja verde, puedes optimizar el control del sueño.
La elección cuidadosa de suplementos contribuye significativamente a conseguir un sueño reparador y mejorar la calidad de tu descanso nocturno.
Tipos de suplementos
Existen diferentes tipos de suplementos para mejorar el sueño, cada uno con beneficios específicos.
- Los suplementos principales tienen el mejor perfil de seguridad y eficacia. Cuando se usan de manera responsable, son los suplementos que tienen más probabilidades de ayudar y no causar efectos secundarios.
- Los suplementos secundarios pueden proporcionar un beneficio sustancial, pero solo en el contexto adecuado. Una opción secundarias no es para todos, pero si lee la entrada y descubre que cumple con los criterios, considere agregar el suplemento a su combinación.
- Los suplementos prometedores tienen menos evidencia de sus efectos. Podrían funcionar o ser una pérdida de dinero. Téngalos en cuenta, pero piénselo dos veces antes de agregarlos a su combo.
- Los suplementos no aprobados están respaldados por la tradición o por evidencia mecánica, animal, epidemiológica o anecdótica, pero aún no por pruebas convincentes en humanos. En este punto, no son buenos candidatos para tu combo.
- Los suplementos desaconsejables son potencialmente peligrosos o simplemente ineficaces, a pesar de las afirmaciones de marketing. No los agregues a tu combo. En el mejor de los casos, serán una pérdida de dinero; en el peor de los casos, pueden causarle daño.
Suplementos principales
Descubre los suplementos clave para mejorar la calidad del sueño. Ajusta el tiempo de sueño con melatonina, un inductor natural que puede aumentar la producción de sueño de ondas lentas.
Si tienes problemas para dormir, considera la cantidad de melatonina y su importancia para regular el sueño y vigilia. Conoce cómo irnos a dormir con alimentos que pueden mejorar el sueño y poder dormir de forma más efectiva. Estos suplementos principales son cruciales para una mejora significativa en la calidad de tu sueño y un descanso reparador.
Suplementos secundarios
Explora suplementos secundarios esenciales para dormir mejor y mejorar la calidad del sueño.
Ajusta las horas de sueño con inductores naturales y descubre cómo reducir trastornos del sueño de manera efectiva. La mejora del sueño se logra con la selección cuidadosa de estos suplementos.
Lavanda
¿Por qué es un suplemento secundario?
La lavanda, conocida por sus propiedades relajantes, puede ayudar a reducir el estrés y la ansiedad, contribuyendo así a un mejor sueño.
Melatonina
¿Por qué es un suplemento secundario?
La melatonina es una hormona natural que regula el sueño. Su suplementación puede ser útil para restablecer el ciclo circadiano, especialmente en casos de insomnio.
Suplementos prometedores
Ashwagandha
Ashwagandha, una hierba adaptógena, ha mostrado beneficios para reducir el estrés y mejorar la calidad del sueño.
Melissa officinalis
La melisa, conocida por sus propiedades calmantes, puede ser efectiva para reducir la ansiedad y promover la relajación antes de dormir.
¿Cómo combinar mis suplementos?
Optimiza la calidad de tu sueño combinando cuidadosamente inductores del sueño, como la melatonina, para reducir trastornos y ajustar el tiempo que tardas en quedarte dormido.
Es esencial tomar estos suplementos de manera estratégica para lograr un sueño reparador y mejorar tu bienestar general.
Combos de suplementación
Explorar estrategias de suplementación es crucial para mejorar la calidad del sueño.
Nuestros combos de suplementos están diseñados para favorecer el sueño REM y aumentar la producción de melatonina, abordando así posibles trastornos del sueño.
Es esencial tomarlos antes de ir a dormir, permitiendo que el cuerpo se relaje y se sumerja en un sueño natural.
Esta práctica puede reducir eficazmente problemas de sueño, promoviendo un descanso reparador.
Consulta con un profesional de la salud para determinar la mejor opción para tus necesidades individuales.
Combo básico
– Melatonina
– Lavanda
Combinaciones especializadas de suplementos
Para personas con ansiedad y pensamientos intrusivos
– Ashwagandha
– Melissa Officinalis
Mejor no inventar...
Suplementos no aprobados o desaconsejados
Cuando se trata de suplementos para el sueño, evita aquellos no aprobados o desaconsejados. Siempre consulta con un profesional de la salud antes de probar nuevos productos.
En resumen, mejorar el sueño implica un enfoque holístico. La elección de suplementos de calidad, combinada con cambios en el estilo de vida, puede ser un paso significativo hacia un sueño reparador.
La consulta con un profesional de la salud es crucial para diseñar un plan personalizado que aborde tus necesidades específicas.
*Saludissimo*
Referencias y estudios
1. Su S, Baroody FM, Kohrman M, Suskind D A comparison of polysomnography and a portable home sleep study in the diagnosis
of obstructive sleep apnea syndrome. Otolaryngol Head Neck Surg. (2004 Dec)
2. Shrivastava D, Jung S, Saadat M, Sirohi R, Crewson K How to interpret the results of a sleep study. J Community Hosp Intern
Med Perspect. (2014 Nov 25)
3. Bhat S, Ferraris A, Gupta D, Mozafarian M, DeBari VA, Gushway-Henry N, Gowda SP, Polos PG, Rubinstein M, Seidu H,
Chokroverty S Is There a Clinical Role For Smartphone Sleep Apps? Comparison of Sleep Cycle Detection by a Smartphone
Application to Polysomnography. J Clin Sleep Med. (2015 Jul 15)
4. de Zambotti M, Goldstone A, Claudatos S, Colrain IM, Baker FC A validation study of Fitbit Charge 2TM compared with
polysomnography in adults. Chronobiol Int. (2018 Apr)
5. Mah CD, Mah KE, Kezirian EJ, Dement WC The effects of sleep extension on the athletic performance of collegiate basketball
players. Sleep. (2011 Jul 1)
6. VanHelder T, Radomski MW Sleep deprivation and the effect on exercise performance. Sports Med. (1989 Apr)
7. Bellesi M, Pfister-Genskow M, Maret S, Keles S, Tononi G, Cirelli C Effects of sleep and wake on oligodendrocytes and their
precursors. J Neurosci. (2013 Sep 4)
8. Alhola P, Polo-Kantola P Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. (2007)
9. Mullington JM, Simpson NS, Meier-Ewert HK, Haack M Sleep loss and inflammation. Best Pract Res Clin Endocrinol Metab.
(2010 Oct)
10. Simpson N, Dinges DF Sleep and inflammation. Nutr Rev. (2007 Dec)
11. Haack M, Sanchez E, Mullington JM Elevated inflammatory markers in response to prolonged sleep restriction are associated
with increased pain experience in healthy volunteers. Sleep. (2007 Sep)
12. Broussard JL, Ehrmann DA, Van Cauter E, Tasali E, Brady MJ Impaired insulin signaling in human adipocytes after experimental
sleep restriction: a randomized, crossover study. Ann Intern Med. (2012 Oct 16)
13. Buxton OM, Pavlova M, Reid EW, Wang W, Simonson DC, Adler GK Sleep restriction for 1 week reduces insulin sensitivity in
healthy men. Diabetes. (2010 Sep)
14. Donga E, van Dijk M, van Dijk JG, Biermasz NR, Lammers GJ, van Kralingen KW, Corssmit EP, Romijn JA A single night of partial
sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. J Clin Endocrinol Metab. (2010
Jun)
15. Bosy-Westphal A, Hinrichs S, Jauch-Chara K, Hitze B, Later W, Wilms B, Settler U, Peters A, Kiosz D, Muller MJ Influence of
partial sleep deprivation on energy balance and insulin sensitivity in healthy women. Obes Facts. (2008)
16. Cappuccio FP, D’Elia L, Strazzullo P, Miller MA Quantity and quality of sleep and incidence of type 2 diabetes: a systematic
review and meta-analysis. Diabetes Care. (2010 Feb)
17. Beihl DA, Liese AD, Haffner SM Sleep duration as a risk factor for incident type 2 diabetes in a multiethnic cohort. Ann
Epidemiol. (2009 May)
18. Chaput JP, Després JP, Bouchard C, Astrup A, Tremblay A Sleep duration as a risk factor for the development of type 2
diabetes or impaired glucose tolerance: analyses of the Quebec Family Study. Sleep Med. (2009 Sep)
19. Nagai M, Hoshide S, Kario K Sleep duration as a risk factor for cardiovascular disease- a review of the recent literature. Curr
Cardiol Rev. (2010 Feb)
20. Cote KA, McCormick CM, Geniole SN, Renn RP, MacAulay SD Sleep deprivation lowers reactive aggression and testosterone in
men. Biol Psychol. (2013 Feb)
21. Leproult R, Van Cauter E Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. (2011 Jun 1)
22. Penev PD Association between sleep and morning testosterone levels in older men. Sleep. (2007 Apr)
23. González-Santos MR, Gajá-Rodríguez OV, Alonso-Uriarte R, Sojo-Aranda I, Cortés-Gallegos V Sleep deprivation and adaptive
hormonal responses of healthy men. Arch Androl. (1989)
24. Cortés-Gallegos V, Castañeda G, Alonso R, Sojo I, Carranco A, Cervantes C, Parra A Sleep deprivation reduces circulating
androgens in healthy men. Arch Androl. (1983 Mar)
25. Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD Insufficient sleep undermines dietary efforts to reduce
adiposity. Ann Intern Med. (2010 Oct 5)
26. Sasaki E, Tsuda E, Yamamoto Y, Maeda S, Inoue R, Chiba D, Okubo N, Takahashi I, Nakaji S, Ishibashi Y Nocturnal knee pain
increases with the severity of knee osteoarthritis, disturbing patient sleep quality. Arthritis Care Res (Hoboken). (2014 Jul)
27. Blay SL, Andreoli SB, Gastal FL Chronic painful physical conditions, disturbed sleep and psychiatric morbidity: results from an
elderly survey. Ann Clin Psychiatry. (2007 Jul-Sep)
28. Kayumov L, Casper RF, Hawa RJ, Perelman B, Chung SA, Sokalsky S, Shapiro CM Blocking low-wavelength light prevents
nocturnal melatonin suppression with no adverse effect on performance during simulated shift work. J Clin Endocrinol Metab.
35
(2005 May)
29. Whipps J, Byra M, Gerow KG, Hill Guseman E Evaluation of Nighttime Media Use and Sleep Patterns in First-semester College
Students. Am J Health Behav. (2018 May 1)
30. Kinsey AW, Ormsbee MJ The health impact of nighttime eating: old and new perspectives. Nutrients. (2015 Apr 9)
31. Flausino NH, Da Silva Prado JM, de Queiroz SS, Tufik S, de Mello MT Physical exercise performed before bedtime improves
the sleep pattern of healthy young good sleepers. Psychophysiology. (2012 Feb)
32. Buman MP, Phillips BA, Youngstedt SD, Kline CE, Hirshkowitz M Does nighttime exercise really disturb sleep? Results from the
2013 National Sleep Foundation Sleep in America Poll. Sleep Med. (2014 Jul)
33. Grønli J, Byrkjedal IK, Bjorvatn B, Nødtvedt Ø, Hamre B, Pallesen S Reading from an iPad or from a book in bed: the impact on
human sleep. A randomized controlled crossover trial. Sleep Med. (2016 May)
34. Chang AM, Aeschbach D, Duffy JF, Czeisler CA Evening use of light-emitting eReaders negatively affects sleep, circadian
timing, and next-morning alertness. Proc Natl Acad Sci U S A. (2015 Jan 27)
35. Basner M, Brink M, Bristow A, de Kluizenaar Y, Finegold L, Hong J, Janssen SA, Klaeboe R, Leroux T, Liebl A, Matsui T, Schwela
D, Sliwinska-Kowalska M, Sörqvist P ICBEN review of research on the biological effects of noise 2011-2014. Noise Health. (2015
Mar-Apr)
36. Halperin D Environmental noise and sleep disturbances: A threat to health?. Sleep Sci. (2014 Dec)
37. Hume KI, Brink M, Basner M Effects of environmental noise on sleep. Noise Health. (2012 Nov-Dec)
38. Libert JP, Bach V, Johnson LC, Ehrhart J, Wittersheim G, Keller D Relative and combined effects of heat and noise exposure on
sleep in humans. Sleep. (1991 Feb)
39. Lack LC, Gradisar M, Van Someren EJ, Wright HR, Lushington K The relationship between insomnia and body temperatures.
Sleep Med Rev. (2008 Aug)
40. Murphy PJ, Campbell SS Nighttime drop in body temperature: a physiological trigger for sleep onset?. Sleep. (1997 Jul)
41. Donelli D, Antonelli M, Bellinazzi C, Gensini GF, Firenzuoli F Effects of lavender on anxiety: A systematic review and meta-
analysis. Phytomedicine. (2019 Dec)
42. Sayorwan W, Siripornpanich V, Piriyapunyaporn T, Hongratanaworakit T, Kotchabhakdi N, Ruangrungsi N The effects of
lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity. J Med Assoc Thai. (2012
Apr)
43. Tiffany Field, Tory Field, Christy Cullen, Shay Largie, Miguel Diego, Saul Schanberg, Cynthia Kuhn Lavender bath oil reduces
stress and crying and enhances sleep in very young infants. Early Hum Dev. (2008 Jun)
44. J Lehrner, G Marwinski, S Lehr, P Johren, L Deecke Ambient odors of orange and lavender reduce anxiety and improve mood
in a dental office. Physiol Behav. (2005 Sep 15)
45. Inn-Sook Lee, Gyung-Joo Lee Effects of lavender aromatherapy on insomnia and depression in women college students.
Taehan Kanho Hakhoe Chi. (2006 Feb)
46. George T Lewith, Anthony Dean Godfrey, Philip Prescott A single-blinded, randomized pilot study evaluating the aroma of
Lavandula augustifolia as a treatment for mild insomnia. J Altern Complement Med. (2005 Aug)
47. Chien LW, Cheng SL, Liu CF The effect of lavender aromatherapy on autonomic nervous system in midlife women with
insomnia. Evid Based Complement Alternat Med. (2012)
48. Namni Goel, Hyungsoo Kim, Raymund P Lao An olfactory stimulus modifies nighttime sleep in young men and women.
Chronobiol Int. (2005)
49. Kasper S, Müller WE, Volz HP, Möller HJ, Koch E, Dienel A Silexan in anxiety disorders: Clinical data and pharmacological
background. World J Biol Psychiatry. (2018 Sep)
50. Kasper S, Anghelescu I, Dienel A Efficacy of orally administered Silexan in patients with anxiety-related restlessness and
disturbed sleep–A randomized, placebo-controlled trial. Eur Neuropsychopharmacol. (2015 Nov)
51. Kasper S, Gastpar M, Müller WE, Volz HP, Möller HJ, Schläfke S, Dienel A Lavender oil preparation Silexan is effective in
generalized anxiety disorder–a randomized, double-blind comparison to placebo and paroxetine. Int J
Neuropsychopharmacol. (2014 Jun)
52. Kasper S, Gastpar M, Müller WE, Volz HP, Möller HJ, Dienel A, Schläfke S Silexan, an orally administered Lavandula oil
preparation, is effective in the treatment of ‘subsyndromal’ anxiety disorder: a randomized, double-blind, placebo controlled
trial. Int Clin Psychopharmacol. (2010 Sep)
53. Diaz A, Luque L, Badar Z, Kornic S, Danon M Prepubertal gynecomastia and chronic lavender exposure: report of three cases.
J Pediatr Endocrinol Metab. (2016 Jan)
54. Henley DV, Lipson N, Korach KS, Bloch CA Prepubertal gynecomastia linked to lavender and tea tree oils. N Engl J Med. (2007
Feb 1)
55. Ramsey JT, Li Y, Arao Y, Naidu A, Coons LA, Diaz A, Korach KS Lavender Products Associated With Premature Thelarche and
Prepubertal Gynecomastia: Case Reports and Endocrine-Disrupting Chemical Activities. J Clin Endocrinol Metab. (2019 Nov 1)
56. Hardeland R, Pandi-Perumal SR, Cardinali DP Melatonin. Int J Biochem Cell Biol. (2006 Mar)
36
57. Gooley JJ, Chamberlain K, Smith KA, Khalsa SB, Rajaratnam SM, Van Reen E, Zeitzer JM, Czeisler CA, Lockley SW Exposure to
room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab.
(2011 Mar)
58. Arendt J, Skene DJ Melatonin as a chronobiotic.. Sleep Med Rev. (2005-Feb)
59. Fiona Auld, Emily L Maschauer, Ian Morrison, Debra J Skene, Renata L Riha Evidence for the efficacy of melatonin in the
treatment of primary adult sleep disorders. Sleep Med Rev. (2017 Aug)
60. Sha Wei, Marcel G Smits, Xiangdong Tang, Li Kuang, Huaqing Meng, Shifen Ni, Mingzhao Xiao, Xinyu Zhou Efficacy and Safety
of Melatonin for Sleep Onset Insomnia in Children and Adolescents: A Meta-Analysis of Randomized Controlled Trials. Sleep
Med. (2020 Apr)
61. Tian Li, Shuai Jiang, Mengzhen Han, Zhi Yang, Jianjun Lv, Chao Deng, Russel J Reiter, Yang Yang Exogenous melatonin as a
treatment for secondary sleep disorders: A systematic review and meta-analysis. Front Neuroendocrinol. (2019 Jan)
62. Low TL, Choo FN, Tan SM The efficacy of melatonin and melatonin agonists in insomnia – An umbrella review.. J Psychiatr Res.
(2020-Feb)
63. Gholami Fatemeh, Moradi Sajjad, Rasaei Niloufar, Soveid Neda, Setayesh Leila, Mirzaei Khadijeh Effect of melatonin
supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. J Neurol. (2021 Jan 8)
64. Braam W, Smits MG, Didden R, Korzilius H, Van Geijlswijk IM, Curfs LM Exogenous melatonin for sleep problems in individuals
with intellectual disability: a meta-analysis.. Dev Med Child Neurol. (2009-May)
65. Andersen LP, Gögenur I, Rosenberg J, Reiter RJ The Safety of Melatonin in Humans.. Clin Drug Investig. (2016-Mar)
66. Cavallo A, Ris MD, Succop P, Jaskiewicz J Melatonin treatment of pediatric residents for adaptation to night shift work.. Ambul
Pediatr. (2005)
67. Valenti S, Giusti M Melatonin participates in the control of testosterone secretion from rat testis: an overview of our experience..
Ann N Y Acad Sci. (2002-Jun)
68. Qin F, Zhang J, Zan L, Guo W, Wang J, Chen L, Cao Y, Shen O, Tong J Inhibitory effect of melatonin on testosterone synthesis
is mediated via GATA-4/SF-1 transcription factors.. Reprod Biomed Online. (2015-Nov)
69. Yu K, Deng SL, Sun TC, Li YY, Liu YX Melatonin Regulates the Synthesis of Steroid Hormones on Male Reproduction: A Review..
Molecules. (2018-Feb-17)
70. Luboshitzky R, Levi M, Shen-Orr Z, Blumenfeld Z, Herer P, Lavie P Long-term melatonin administration does not alter pituitary-
gonadal hormone secretion in normal men.. Hum Reprod. (2000-Jan)
71. F Waldhauser, H R Lieberman, H J Lynch, M Waldhauser, K Herkner, H Frisch, H Vierhapper, W Waldhäusl, M Schemper, R J
Wurtman A pharmacological dose of melatonin increases PRL levels in males without altering those of GH, LH, FSH, TSH,
testosterone or cortisol. Neuroendocrinology. (1987 Aug)
72. Besag FMC, Vasey MJ, Lao KSJ, Wong ICK Adverse Events Associated with Melatonin for the Treatment of Primary or
Secondary Sleep Disorders: A Systematic Review.. CNS Drugs. (2019-Dec)
73. Vural EM, van Munster BC, de Rooij SE Optimal dosages for melatonin supplementation therapy in older adults: a systematic
review of current literature.. Drugs Aging. (2014-Jun)
74. Bhattarai JP, Ah Park S, Han SK The methanolic extract of Withania somnifera ACTS on GABAA receptors in gonadotropin
releasing hormone (GnRH) neurons in mice.. Phytother Res. (2010-Aug)
75. Kaushik MK, Kaul SC, Wadhwa R, Yanagisawa M, Urade Y Triethylene glycol, an active component of Ashwagandha (Withania
somnifera) leaves, is responsible for sleep induction.. PLoS One. (2017)
76. Deepak Langade, Vaishali Thakare, Subodh Kanchi, Sunil Kelgane Clinical evaluation of the pharmacological impact of
ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group,
placebo-controlled study. J Ethnopharmacol. (2020 Aug 17)
77. Salve J, Pate S, Debnath K, Langade D Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A
Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. (2019 Dec 25)
78. Sunil B Kelgane, Jaysing Salve, Prasanthi Sampara, Khokan Debnath Efficacy and Tolerability of Ashwagandha Root Extract in
the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled
Study. Cureus. (2020 Feb 23)
79. Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D Efficacy and Safety of Ashwagandha (Withania somnifera) Root
Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. (2019 Sep 28)
80. Abhijit Deshpande, Nushafreen Irani, Ratna Balkrishnan, Irin Rosanna Benny A randomized, double blind, placebo controlled
study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Med. (2020
Mar 21)
81. Kae Ling Cheah, Mohd Noor Norhayati, Lili Husniati Yaacob, Razlina Abdul Rahman Effect of Ashwagandha (Withania
somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. (2021 Sep 24)
82. Tandon N, Yadav SS Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments.. J
Ethnopharmacol. (2020-Jun-12)
83. Adrian L Lopresti, Peter D Drummond, Stephen J Smith A Randomized, Double-Blind, Placebo-Controlled, Crossover Study
Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight Males. Am J Mens
37
Health. (Mar-Apr 2019)
84. Brambilla DJ, Matsumoto AM, Araujo AB, McKinlay JB The effect of diurnal variation on clinical measurement of serum
testosterone and other sex hormone levels in men.. J Clin Endocrinol Metab. (2009-Mar)
85. Dutta R, Khalil R, Green R, Mohapatra SS, Mohapatra S (Ashwagandha) and Withaferin A: Potential in Integrative Oncology.. Int
J Mol Sci. (2019-Oct-25)
86. Gardner Z, McGuffin M, Upton R, et al. American Herbal Products Association's Botanical Safety Handbook, 2nd Edition.
87. Björnsson HK, Björnsson ES, Avula B, Khan IA, Jonasson JG, Ghabril M, Hayashi PH, Navarro V Ashwagandha-induced liver
injury: A case series from Iceland and the US Drug-Induced Liver Injury Network.. Liver Int. (2020-Apr)
88. Javid Ghazizadeh, Saeed Sadigh-Eteghad, Wolfgang Marx, Ali Fakhari, Sanaz Hamedeyazdan, Mohammadali Torbati,
Somaiyeh Taheri-Tarighi, Mostafa Araj-Khodaei, Mojgan Mirghafourvand The effects of lemon balm (Melissa officinalis L.) on
depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytother Res. (2021 Aug 27)
89. Habib Haybar, Ahmad Zare Javid, Mohammad Hosein Haghighizadeh, Einollah Valizadeh, Seyede Marjan Mohaghegh, Assieh
Mohammadzadeh The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in
patients with chronic stable angina. Clin Nutr ESPEN. (2018 Aug)
90. Heydari N, Dehghani M, Emamghoreishi M, Akbarzadeh M Effect of Melissa officinalis capsule on the mental health of female
adolescents with premenstrual syndrome: a clinical trial study. Int J Adolesc Med Health. (2018 Jan 25)
91. Soltanpour A, Alijaniha F, Naseri M, Kazemnejad, Heidari M Effects of Melissa officinalis on anxiety and sleep quality in patients
undergoing coronary artery bypass surgery: A double-blind randomized placebo controlled trial. Eur J Integr Med. (2019 June)
92. Aliakbari F, Rafieian M The Effectiveness of Melissa officinalis on Sleep Problem in Patients with Chronic Heart Failure. J Pharm
Negat. (2018)
93. Kadir Demirci, Mehmet Akgönül, Arif Demirdaş, Abdullah Akpınar Does melissa officinalis cause withdrawal or dependence?.
Med Arch. (2015 Feb)
94. Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S The sleep-promoting and
hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus.. Neuropsychopharmacology.
(2015-May)
95. Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama Kazuhiko Glycine ingestion improves subjective sleep
quality in human volunteers, correlating with polysomnographic changes. Sleep Biol Rhythms. (2007 March)
96. Inagawa K, Hiraoka T, Kohda T, Yamadera W, Takahashi M Subjective effects of glycine ingestion before bedtime on sleep
quality. Sleep Biol Rhythms. (2006 Feb)
97. Bannai M, Kawai N, Ono K, Nakahara K, Murakami N The effects of glycine on subjective daytime performance in partially
sleep-restricted healthy volunteers. Front Neurol. (2012 Apr 18)
98. Held K, Antonijevic IA, Künzel H, Uhr M, Wetter TC, Golly IC, Steiger A, Murck H Oral Mg(2+) supplementation reverses age-
related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. (2002 Jul)
99. Murck H, Steiger A Mg2+ reduces ACTH secretion and enhances spindle power without changing delta power during sleep in
men — possible therapeutic implications.. Psychopharmacology (Berl). (1998-Jun)
100. Ford ES, Mokdad AH Dietary magnesium intake in a national sample of US adults. J Nutr. (2003 Sep)
101. Barbagallo M, Belvedere M, Dominguez LJ Magnesium homeostasis and aging.. Magnes Res. (2009-Dec)
102. Jasmine Mah, Tyler Pitre Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis.
BMC Complement Med Ther. (2021 Apr 17)
103. Musso CG Magnesium metabolism in health and disease. Int Urol Nephrol. (2009)
104. Pham PC, Pham PM, Pham SV, Miller JM, Pham PT Hypomagnesemia in patients with type 2 diabetes. Clin J Am Soc Nephrol.
(2007 Mar)
105. Shinsuke Hidese, Miho Ota, Chisato Wakabayashi, Takamasa Noda, Hayato Ozawa, Tsutomu Okubo, Hiroshi Kunugi Effects of
chronic l-theanine administration in patients with major depressive disorder: an open-label study. Acta Neuropsychiatr. (2017
Apr)
106. Shinsuke Hidese, Shintaro Ogawa, Miho Ota, Ikki Ishida, Zenta Yasukawa, Makoto Ozeki, Hiroshi Kunugi Effects of L-Theanine
Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.
Nutrients. (2019 Oct 3)
107. Sarris J, Byrne GJ, Cribb L, Oliver G, Murphy J, Macdonald P, Nazareth S, Karamacoska D, Galea S, Short A, Ee C, Birling Y,
Menon R, Ng CH L-theanine in the adjunctive treatment of generalized anxiety disorder: A double-blind, randomised, placebo-
controlled trial. J Psychiatr Res. (2019 Mar)
108. Lyon MR, Kapoor MP, Juneja LR The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention
deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Altern Med Rev. (2011 Dec)
109. Ota M, Wakabayashi C, Sato N, Hori H, Hattori K, Teraishi T, Ozawa H, Okubo T, Kunugi H Effect of L-theanine on
glutamatergic function in patients with schizophrenia.. Acta Neuropsychiatr. (2015-Oct)
110. Clarinda N Sutanto, Wen Wei Loh, Jung Eun Kim The impact of tryptophan supplementation on sleep quality: a systematic
review, meta-analysis, and meta-regression. Nutr Rev. (2021 May 3)
38
111. Leach MJ, Page AT Herbal medicine for insomnia: A systematic review and meta-analysis.. Sleep Med Rev. (2015-Dec)
112. Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo G Effectiveness
of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. (2010 Jun)
113. Shinjyo N, Waddell G, Green J Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and
Meta-Analysis.. J Evid Based Integr Med. (2020)
114. Ferré S An update on the mechanisms of the psychostimulant effects of caffeine. J Neurochem. (2008 May)
115. Clark I, Landolt HP Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled
trials. Sleep Med Rev. (2017 Feb)
116. Lovallo WR, Al’Absi M, Blick K, Whitsett TL, Wilson MF Stress-like adrenocorticotropin responses to caffeine in young healthy
men. Pharmacol Biochem Behav. (1996 Nov)
117. McCusker RR, Goldberger BA, Cone EJ Caffeine content of energy drinks, carbonated sodas, and other beverages. J Anal
Toxicol. (2006 Mar)
118. Desbrow B, Hall S, Irwin C Caffeine content of Nespresso® pod coffee. Nutr Health. (2019 Mar)
119. Ludwig IA, Mena P, Calani L, Cid C, Del Rio D, Lean ME, Crozier A Variations in caffeine and chlorogenic acid contents of
coffees: what are we drinking?. Food Funct. (2014 Aug)
120. Fox GP, Wu A, Yiran L, Force L Variation in caffeine concentration in single coffee beans. J Agric Food Chem. (2013 Nov 13)
121. McCusker RR, Goldberger BA, Cone EJ Caffeine content of specialty coffees. J Anal Toxicol. (2003 Oct)
122. Angeloni G, Guerrini L, Masella P, Bellumori M, Daluiso S, Parenti A, Innocenti M What kind of coffee do you drink? An
investigation on effects of eight different extraction methods. Food Res Int. (2019 Feb)
123. Stein MD, Friedmann PD Disturbed sleep and its relationship to alcohol use. Subst Abus. (2005 Mar)
124. Park SY, Oh MK, Lee BS, Kim HG, Lee WJ, Lee JH, Lim JT, Kim JY The Effects of Alcohol on Quality of Sleep. Korean J Fam
Med. (2015 Nov)
125. Stone BM Sleep and low doses of alcohol. Electroencephalogr Clin Neurophysiol. (1980 Jun)
126. Posadzki PP, Bajpai R, Kyaw BM, Roberts NJ, Brzezinski A, Christopoulos GI, Divakar U, Bajpai S, Soljak M, Dunleavy G,
Jarbrink K, Nang EEK, Soh CK, Car J Melatonin and health: an umbrella review of health outcomes and biological mechanisms of
action. BMC Med. (2018 Feb 5)
127. Silman RE Melatonin: a contraceptive for the nineties. Eur J Obstet Gynecol Reprod Biol. (1993 Apr)
128. Erland LA, Saxena PK Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of
Melatonin Content. J Clin Sleep Med. (2017 Feb 15)
129. Matsumoto M, Sack RL, Blood ML, Lewy AJ The amplitude of endogenous melatonin production is not affected by melatonin
treatment in humans. J Pineal Res. (1997 Jan)
130. Wright J, Aldhous M, Franey C, English J, Arendt J The effects of exogenous melatonin on endocrine function in man. Clin
Endocrinol (Oxf). (1986 Apr)
131. Arendt J, Bojkowski C, Folkard S, Franey C, Marks V, Minors D, Waterhouse J, Wever RA, Wildgruber C, Wright J Some effects
of melatonin and the control of its secretion in humans. Ciba Found Symp. (1985)
132. Cavanagh HM, Wilkinson JM Biological activities of lavender essential oil. Phytother Res. (2002 Jun)
133. Shellie R, Mondello L, Marriott P, Dugo G Characterisation of lavender essential oils by using gas chromatography-mass
spectrometry with correlation of linear retention indices and comparison with comprehensive two-dimensional gas
chromatography. J Chromatogr A. (2002 Sep 13)
134. Basch E, Foppa I, Liebowitz R, Nelson J, Smith M, Sollars D, Ulbricht C Lavender (Lavandula angustifolia Miller). J Herb
Pharmacother. (2004)
135. Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Katz ES, Kheirandish-Gozal L,
Neubauer DN, O’Donnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC, Adams Hillard PJ
National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. (2015
Mar)
136. Choi OH, Shamim MT, Padgett WL, Daly JW Caffeine and theophylline analogues: correlation of behavioral effects with activity
as adenosine receptor antagonists and as phosphodiesterase inhibitors. Life Sci. (1988)
137. Ikeda M, Sugiyama T, Wallace CS, Gompf HS, Yoshioka T, Miyawaki A, Allen CN Circadian dynamics of cytosolic and nuclear
Ca2+ in single suprachiasmatic nucleus neurons. Neuron. (2003 Apr 24)
138. Kong H, Jones PP, Koop A, Zhang L, Duff HJ, Chen SR Caffeine induces Ca2+ release by reducing the threshold for luminal
Ca2+ activation of the ryanodine receptor. Biochem J. (2008 Sep 15)
Saludissimo, Salud a tope
