When your sleep ritual isn’t enough.
Sometimes even with the best bedtime ritual, sleep can still be elusive. Before you dive into prescription sleep aids and all the side effects that come with them, you might try some pretty effective non-prescription alternatives. Depending on your reason for not sleeping, one or a combination of a few of these might be the best for your body though I recommend starting one at a time to see the effect each has on you.
Melatonin – Depending on the time of day and amount of light, your body alternates the release of either cortisol or melatonin. A burst of cortisol begins your body’s wake-up routine, while an increase in melatonin for sleep gets your system ready for bed.. Melatonin is a potent hormone and antioxidant which your body is supposed to produce on its own if you get real darkness and enough sleep. Since you probably get neither, and especially if you’re having trouble falling asleep, try taking a low-dose bioavailable source of melatonin. Studies show that melatonin not only helps some people fall asleep, but also enhances the quality of sleep. Melatonin comes in two forms -- extended release and immediate release. If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, try immediate release. Try the lowest possible dose (1 mg) then slowly increase if needed (some people need 3mg).
Magnesium - Insomnia is a common symptom of magnesium deficiency. People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that’s linked to the sleep disorder restless-leg syndrome. Magnesium L-threonate has recently been suggested to cross the blood-brain barrier best.
5-HTP – The amino acid tryptophan is converted to 5-HTP which is then converted to serotonin and melatonin (the hormones that make you happy and sleep). Your body can sometimes struggle with these conversions. Supplementing with 5-HTP is the easiest way to support your levels of mood-lifting and sleep-inducing brain chemicals. Basically, you’re giving your body a little break at making the chemical conversions itself. This can be super helpful if you’re having trouble sleeping. In one study, people who took 5-HTP went to sleep quicker and slept more deeply than those who took a placebo. Researchers recommend 200 to 400 mg at night to stimulate serotonin, but it may take 6 to 12 weeks to be fully effective.Cycle on and off with this one or use as needed.
Valarian – Seems to be more beneficial for anxiety-related sleep issues. A review of 16 small studies suggests that valerian may help people fall to sleep faster. It also may improve the quality of sleep. Valerian becomes more effective over time, so it's best to take it every night for a short period of time. There is no standard dose of valerian. For insomnia, many studies have used between 400 milligrams and 900 milligrams of valerian up to two hours before bed.
Ornithine is a relaxing amino acid that helps your body to eliminate ammonia in the gut (excess ammonia causes stressful feelings). It has been shown to reduce cortisol and help some people sleep much bette. Try 400 mg/ daily was the amount used in these clinical trials.
Ashwaganda - Preliminary research has found that ashwagandha may help people fall asleep faster, spend more time asleep, and experience a better quality of sleep. After taking ashwagandha for six weeks, participants in one study described their sleep as being 70% better on average. It comes as a powder, tea, pill, tincture, or gummies. The price can depend on the brand, quantity, and quality. Ashwagandha products may also be mixed with other herbs or vitamins. Doses used for helping people sleep are generally between 250-600 mg. It is best to cycle on and off Ashwaganda every few months for best effects..
GABA is a neuro-inhibitory transmitter. It’s what your brain uses to shut itself down. Taken away from any other protein, it will dramatically calm you. I highly recommended it for those times when you are really stressed out and have a lot going on. 500mg will usually do the trick to shut your brain down and allow you to sleep.
