Svaka treća odrasla osoba ima problema sa spavanjem. Tablete za spavanje stvaraju ovisnost. Prirodne alternative nude dugoročno rješenje bez nuspojava.
CBD Ulje i San
Studija u The Permanente Journal pratila je 72 osobe. Nakon mjesec dana CBD ulja, 66.7% ispitanika prijavilo je poboljšanje sna, 79.2% smanjenje anksioznosti.
Večernja Rutina za Bolji San
- 20:00 — Lagana večera s mikrobiljkom
- 21:00 — 15-20mg CBD ulje pod jezik
- 21:30 — Topla kupka ili tuš
- 22:00 — Isključi ekrane
- 22:15 — Čaj od kamilice + čitanje
- 22:30 — Spavanje (isti termin svaki dan)
| Namirnica | Djelatna Tvar | Kako Djeluje |
|---|---|---|
| Mikrobilje suncokreta | Magnezij, triptofan | Opušta mišiće |
| Bademi | Magnezij, melatonin | Regulator sna |
| Shilajit | Fulvinska kiselina | Regulira kortizol |
| Trešnje | Prirodni melatonin | Poboljšava san |
Izvori
- Baglioni C, Nanovska S, Regen W, Spiegelhalder K, Feige B, Nissen C, Steinhard J, Riemann D (2020). A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials Evaluating the Evidence Base of Melatonin, Light Exposure, Exercise, and Complementary and Alternative Medicine for Patients with Insomnia Disorder. J Clin Med. PMID: 32580436
- Cheah KL, Norhayati MN, Yaacob LH, Rahman RA (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. PMID: 34559859
- Mah J, Turner A, D'Anci KE (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. PMID: 33865376
- Ferracioli-Oda E, Qawasmi A, Tufik S (2024). Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis. J Pineal Res. PMID: 38888087
- Suh HS, Choi S, Lee DG, Kim S, Chung D (2022). Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses. Sleep Med Rev. PMID: 36179487
- Deshpande A, Irani R, Singhvi A, Zawar C, Kawale S, Bhamre S, Singhvi S, Langade D (2023). Comparative Evaluation of Ashwagandha (Withania somnifera) Root Extract and Melatonin for Improving Sleep Quality in Adults: A Prospective, Randomized, Double-Blind, Placebo-Controlled Study. Cureus. PMID: 38002621
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