Can amino acids help with sleep disorders? If you're like most people, you're probably familiar with sleep disorders. Especially as we get older, many of us struggle with difficulty falling asleep or staying asleep. Classic medicinal sleeping pills are usually not the first choice. Maybe, like many others, you are looking for a gentle and natural solution to your sleep problems. Have you ever thought about protein?
We have put together the most important information for you on the topic of
amino acids against sleep disorders .
What does a healthy night's sleep mean?
We humans have very different needs when it comes to how long we sleep at night. It also depends on various factors so that we wake up feeling rested and refreshed. While some of us feel rested after four hours, most feel comfortable with 7-8 hours. Most people agree that a
bad night's sleep is characterized by interrupted or shortened sleep.
People who don't sleep well often take a long time to fall asleep. He can't sleep through the night or wakes up hours before he's supposed to wake up.
Accordingly, with
sleep disorders
- Difficulty falling asleep
- Difficulty sleeping through the night and
- other disorders
differentiated.
You may be familiar with the feeling that you are not sufficiently rested. You are tired and exhausted during the day. Perhaps you had a bad feeling about the next sleep phase that your sleep would be disrupted again. This inner restlessness further affects the sleeping experience. A vicious circle is created. As a result, persistent sleep disorders can have a significant impact on your quality of life.
Your thoughts only revolve around the topic of sleep. You can't calm down anymore. Then sleep is no longer an option. Here you should now avoid the problem getting worse and your sleep problems becoming chronic. Having trouble sleeping for a long time can affect your health. But you can do something about it.
What does sleep quality depend on?
Our sheep quality is influenced by various aspects. For example, it comes down to:
- circumstances of the sleeping place,
- sleeping position and
- the entire sleeping environment.
Persistent noise or a very uncomfortable place to sleep can make all the difference.
You probably know this truism:
How you make your bed is how you sleep.
As has been researched for decades, the interaction of various messenger substances in the brain is necessary for good sleep quality. We also go through different sleep phases every night.
Deep sleep phases alternate with
light sleep phases . A non-restorative night's sleep can therefore be characterized by the fact that certain sleep phases are not completed.
Read on to learn how
amino acids can promote sleep .
Amino acids for sleep disorders
Amino acids are also known as protein or protein building blocks. They form the basic material for physical tissue such as muscles or skin. To do this, they form chains of different lengths. Depending on this length, they are called proteins or peptides.
In addition to carbohydrates and fats, macronutrients also include protein.
Proteins are in a constant
process of transformation .
Protein building blocks that are used to form tissue form a separate group: these are
proteinogenic amino acids . Of the approximately 20 representatives of this group, eight must be included in the diet. Over 99% of these essential protein building blocks are converted into the body's own protein.
Essential amino acids are...
- Valine
- Leucine
- Isoleucine
- Methionine
- Tryptophan
- Lysine
- Threonine
- Phenylalanine
... and particularly valuable for the human organism.
You will often find the names of the protein building blocks with an L- in front of them, as in L-tryptophan. This is a
left-handed form of the amino acid . Protein building blocks can vary greatly in their structure; some are clockwise and others counterclockwise.
In addition to the essential building blocks, there are many
non-essential amino acids . A third type only needs to be supplied through the diet in certain phases of life; these are
semi-essential amino acids .
L-tryptophan and serotonin - are the amino acids helpful for sleep disorders?
The neurotransmitter serotonin is important for our mood. When you feel calm, calm and relaxed, serotonin is responsible for these pleasant feelings.
However, serotonin doesn't just make you feel pleasantly relaxed. The
sleep-wake rhythm is also linked to serotonin, among other things.
As has been researched since the 1950s, sleeping and being awake are controlled by certain messenger substances. To do this, the neurotransmitters combine with appropriate receptor sites. They transmit signals to our nervous system via these receptors.
Mammals, including humans, have a kind of
internal clock in part of the brain.
The sleep hormone melatonin is regulated in this area. Serotonin plays a key role in its formation and control. If the serotonin balance is not right, the entire sleep regulation circuit can be disrupted.
What does the amino acid L-tryptophan have to do with serotonin and your sleep function?
Amino acids are not only the basis of body tissue. They are also the basis for the formation of important substances in our body. These include various hormones, enzymes and messenger substances, such as serotonin.
Serotonin is formed from the protein building block L-tryptophan. By supplying your body with enough
L-tryptophan , you ensure that serotonin can be produced. An
amino acid deficiency and serotonin can lead to both sleep disorders and depression.
Many people who suffer from sleep disorders and take L-tryptophan report a positive
amino acid effect . Some scientific studies also show effects, not only for difficulty falling asleep, but also for difficulty staying asleep.
A review study provides a good overview of the study situation for the use of L-tryptophan for insomnia.
Important for you to know: L-tryptophan affects serotonin levels. Medicines such as antidepressants and MAO inhibitors can affect serotonin levels. If you need to take certain medications regularly, talk to your doctor first before taking additional L-tryptophan. This will help you avoid excessive serotonin concentrations. In individual cases this can have life-threatening consequences.
Amino acids sleep: GABA
The
protein building block GABA (“
gamma-aminobutyric acid ”) or gamma-butyric acid is also associated with improved sleep function. Similar to serotonin, this messenger ensures relaxation and calm, which leads to a restful night's sleep.
Perhaps you have recently had the impression that you are sleeping increasingly poorly and restlessly. An
amino acid supplement could help you deal with these disorders in a gentle and natural way. You may not only sleep better, but also feel more productive during the day. Since each amino acid covers many different functional areas in our organism, there is also a
connection between your energy metabolism and protein building blocks.
Try it yourself .
