In the absence of diagnosed physical conditions, the complex approach to sleep normalization includes the analysis of the lifestyle and its adjustment, if necessary, as well as application of medicinal herbs, melatonin, isolated L-tryptophan amino acid, and formulas with macro- and microelements.

Common causes of sleep disorders: late meals, consumption of caffeinated beverages, intense physical or mental activity, strong positive or negative emotions, high or low air temperature in the bedroom, noise, light, and many more.

The main causes of sleep disorders in my practice are a lack of harmonious personal relationships (partner/partner, parents/children, other social relationships) and dissatisfaction with work (stress caused by an excessive amount of work). These reasons are subject to a careful analysis, often with the help of a professional psychologist.

The medicinal plants used for sleep disorders include Valerian, Lavender, Hop, Passionflower, and Saint-John's-Wort. Manufacturers also frequently include Lemon Balm, Pepper Mint, and Chamomile in herbal infusions. Thanks to the essential oils and certain secondary plant substances such as flavonoids, proanthocyanidins, bitter and tanning substances contained within them, they can improve sleep quality.

Today, the products containing ashwagandha root extract are also gaining popularity in Germany. Ashwagandha, Indian ginseng, or winter cherry, helps combat stress and has a positive effect on sleep. This plant has been used in Ayurveda for several thousand years, but due to limited experience with the use of this plant it is not recommended for pregnant women and breastfeeding mothers.

Many of my clients who have difficulty falling asleep give positive feedback on the beneficial effect of manuka honey from New Zealand with a high methylglyoxal (MGO) content. Ingesting a teaspoon of honey before bedtime is enough for a good sleep.

Another way to restore sleep is to use the indispensable L-tryptophan amino acid or melatonin. To avoid an overlapping mechanism of action, either L-tryptophan or melatonin should be taken.

L-tryptophan is an indispensable amino acid and a precursor of the mediator serotonin and the hormone melatonin. The mediator serotonin, as well as melatonin, is involved in the sleep-wake regulation. Serotonin and melatonin have a function of regulating mood, pain sensitivity, and appetite.

Melatonin is a natural mediator that plays an important role in the human body in controlling the circadian rhythm. It is synthesized in the epiphysis (upper appendage of the brain) after dark. With age, the body produces less melatonin, which is characterized by a reduction in the average sleep duration. The consumption of foods with melatonin increases the level of its content in the body and acts as a signal to sleep. Thus, the natural sleep-wake cycle is coordinated, which helps to reduce the time of falling asleep.

Since the synthesis of melatonin involving the L-tryptophan amino acid occurs stepwise, with magnesium, vitamins B3, B6, B12, pantothenic acid, and folic acid engaged in the process, the lack of these vitamins and minerals in the body can adversely affect the formation of melatonin in the body and, respectively, the sleep quality. In this case, I recommend adding bioactive supplements to a person's diet with their content contributing to normal functioning of the nervous system, normal mental function, normal synthesis and metabolism of the above-listed neurotransmitters.