1. Melatonin
Function: Regulate circadian rhythm, shorten sleep time, and improve jet lag.
Source: Cherry, oatmeal, walnut (low natural content), or ingested through supplements (such as soft candy, capsules).
Note: Long-term use may cause dependence, short-term or intermittent use is recommended.
2. GABA (γ-aminobutyric acid)
Function: Inhibit neuronal excitation, relieve stress and anxiety, and promote deep sleep.
Advantages: Natural extraction (such as fermented food), non-dependence, suitable for long-term use.
3. Tryptophan
Mechanism: Converted into serotonin and melatonin to regulate sleep cycle.
Food sources: milk, bananas, salmon, oats.
4. Magnesium and calcium
Synergistic effect: Magnesium relaxes muscles, calcium stabilizes nerves, and reduces nighttime awakenings.
Recommended intake: green leafy vegetables, almonds, yogurt.
5. Plant extracts
Lavender: reduces cortisol levels and relieves anxiety (aromatherapy or essential oils).
Chamomile: contains apigenin, which binds to the brain's GABA receptors and induces relaxation.
二、 Scientific supplement selection guide.
1. Melatonin vs. GABA
Melatonin: suitable for short-term adjustment of biological clock (such as jet lag), need to pay attention to the dosage (0.5-5mg).
GABA: suitable for long-term stress-type insomnia, high safety (such as Nature4U sleep capsules containing GABA and theanine).
2. Compound formula products
Recommended combination: melatonin + magnesium + chamomile (synergistically prolong deep sleep).
Market case: Toyama GABA sleep tablets (containing sour jujube seeds and Polygonum multiflorum, regulating the nervous system).
三、 Strategies for optimizing living habits.
1. Adjust the environment before going to bed
Light: Avoid blue light (mobile phones, computers), use warm lights or blackout curtains.
Temperature: Keep the bedroom at 18-22℃, and take a hot bath 1 hour before going to bed (promote the core body temperature to drop).
2. Relaxation techniques
Mindfulness meditation: 10 minutes of breathing exercises to reduce heart rate and anxiety.
White noise: Rain, waves, etc. cover up environmental noise and improve sleep continuity.
3. Dietary taboos and recommendations
Avoid: Caffeine (6 hours before bedtime), high-fat spicy foods (causing stomach discomfort).
Recommended drinks: hot milk (tryptophan), honey water (stabilize blood sugar), chamomile tea (soothe nerves).
四、 5 steps to quickly improve sleep.
1.90 minutes before bedtime: stop working and turn off electronic devices.
2.60 minutes before bedtime: drink warm milk or chamomile tea.
3.30 minutes before bedtime: take melatonin or GABA supplements (as needed).
4.15 minutes before bedtime: do mindfulness meditation or listen to white noise.
5.After lying down: use the 4-7-8 breathing method (inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds).
