Improving sleep quality is crucial to overall well-being. Sleep is a cornerstone of health. Quantity and quality must go hand in hand to ensure physical, mental, and hormonal recovery. Proper sleep hygiene, combined with targeted supplementation, can be an effective strategy for addressing occasional or even persistent ailments.
Recommended hours of sleep in relation to age decrease with age:
|
Age range |
Recommended hours (24h) |
| Newborns (0-3 months) | 14-17 ore |
| Infants (4-11 months) | 12-15 ore |
| Children (1-5 years) | 10-14 ore |
| School children (6-12 years) | 9-12 ore |
| Teens (13-18 years) | 8-10 ore |
| Adults (18-64 years) | 7-9 ore |
| Seniors (65+ years) | 7-8 ore |
THE'sleep hygiene It is a set of different behaviors that allow you to obtain optimal conditions for rest, while avoiding behaviors that can interfere with sleep or worsen sleep-related disorders.
Tips for good sleep hygiene
Avoid blue light in the evening
Reduce screen use (PCs, smartphones, tablets) at least 60 minutes before bed, as blue light suppresses melatonin and delays sleep onset. If you absolutely must use these devices, use blue light filters or a "night mode."
Maintain regular hours
Trying to fall asleep and wake up at the same time every day, even on weekends, helps to stabilize the circadian rhythm (natural cycle of about 24 hours that regulates our sleep-wake cycle): this biological clock It influences various bodily functions such as temperature, metabolism and hormone release and improves sleep quality.
Pay attention to physical activity in the evening
Regular physical activity improves sleep, but intense training late in the evening can make it difficult to fall asleep by increasing adrenaline and cortisol levels. It's best to focus on low-intensity aerobic workouts, scheduling other activities for the morning or late afternoon.
Avoid stimulant drinks in the afternoon/evening
Coffee, black tea, cola, and energy drinks can interfere with sleep for up to six hours after consumption. Theobromine in dark chocolate can also affect sleep.
Be careful with the amount of alcohol
Alcohol, which in itself initially promotes sleep, worsens the quality of deep and REM sleep, promoting nighttime awakenings. It has a diuretic effect and alters body temperature regulation.
Creating a sleep-friendly environment
A dark, cool, quiet room with a suitable mattress and pillow. Try to avoid exposure to intermittent noises or residual artificial light, possibly using earplugs or an eye mask.
Make the bedroom a place dedicated to rest
Avoid working, watching TV, or eating in bed: try to mentally associate that place solely with sleep and relaxation.
Do relaxing activities before bed
Meditation, reading, listening to soft music, and breathing exercises can help you rest; avoid arguments, work emails, or intense mental stimulation, which can otherwise impair the quality of your sleep.
Light snack if needed
A small snack rich in tryptophan (e.g. yogurt, oatmeal, banana) can promote sleep, especially for those who suffer from nighttime hunger pangs.
Difficulty with shift work
Shift work, especially evening shifts, often leads to sleep-wake rhythm disturbances in those who work them. In these cases, it's even more helpful to establish very regular pre-sleep routines, possibly using melatonin PR or masks/earplugs to help you rest during the day.
Magnesium supplementation is also useful, and adaptogens (e.g. ashwagandha) can aid recovery.
Natural sleep supplements: clinical efficacy and safety
Sleep disorders are a heterogeneous condition: the choice of the most suitable supplement should be based on the nature and duration of the disorder. Some supplements work in acute (immediate effect) and others in chronic (rebalancing of sleep-wake rhythms).
Here are the main ones:
GABA (gamma-aminobutyric acid)
- Inhibitory neurotransmitter
- It reduces neuronal activity, promoting relaxation and the transition to sleep
- Useful for falling asleep and reducing awakenings
- Hidden dose: 300-500 mg
5-Hydroxytryptophan (5-HTP)
- Precursor of serotonin, which regulates mood and sleep
- It derives from tryptophan and is present in Griffonia simplicifolia
- It can improve sleep and reduce anxiety-related awakenings.
- Effective dose: 100-300 mg depending on individual response
Melatonin
- Hormone produced by the pineal gland
- Regulates the circadian rhythm
- Useful in case of jet lag, shift work and difficulty falling asleep
- Extended-release (PR) formulations help maintain sleep
- Useful dose: 1-2 mg (up to 5 mg in cases of chronic use under medical supervision)
L-Tea
- Green tea amino acid with anxiolytic and relaxing effects
- Increases brain levels of GABA, serotonin, and dopamine
- Not sedative, but improves the quality and duration of sleep, reducing awakenings
- Useful dose 200-400 mg, even in chronic use
Rosmarinic acid
- Polyphenol present in rosemary, lemon balm, sage
- Antioxidant effect and calming on the nervous system
- It can improve sleep latency and reduce evening anxiety and tension
- Often present in standardized extracts or herbal combinations (e.g. lemon balm)
- Utile dose 50/100 mg
Other molecules useful in supporting sleep:
- Magnesium: regulates neurotransmitters and relaxes the muscular system
- Zinc and vitamin B6: involved in the synthesis of serotonin and melatonin
- Ashwagandha: Anti-cortisol adaptogen, improves sleep quality
- Valerian, Californian Poppy, Passionflower, and Linden: natural sedatives for sleep and relaxation.
- Phosphatidylserine: regulates cortisol and pre-sleep stress
