I wanted to go with something peppy and upbeat this week but all I feel is sleepy. As a long time insomniac this of course led to it's own Thursday Thirteen idea, so this week I bring you 13 Supplements that Help Sleep. Multitasking at its best. *wink*
1. Calcium: 1500-2000 mg daily divided into two to three 600mg doses with food.
2. Magnesium: 250 to 1000mg daily. Taken with calcium 45mins before bed in a 2:1 ration (500mg Calcium to 250mg Magnesium) will reduce leg cramps and provide a mild sedative affect.
3. Vitamin B6: 50-100mg to help prevent insomnia.
4. Vitamin B12: 25mg with 100mg of B5 can help reduce or prevent insomnia.
5. Inositol: 100mg taken at bedtime enhances REM sleep.
6. Chromium: 250-500 micro-grams can reduce bloodsugar issues that prevent sleep.
7. Tryptophan (L-Tryptophan): Converts to seratonin in the brain which enduces relaxation and sleep.
8. Phosphatidylserine: An anmino acid that reduces cortisol, a stress hormone that can prevent sleep at high levels.
9. 5-HTP: Taken with fruit or fruit juice before bed, this highly effective form of tryptophan will reduce the amount of time it takes to fall to sleep by increasing seratonin levels.
10. Melatonin: 1.5mg daily to start taken 2hrs or less before bedtime. You can increase the dosage if it doesn't work but should not exceed 5mg a day.
11. Niacin: 100mg at bedtime. This is best combined with 5HTP has it helps in the conversion of 5HTP to seratonin.
12. Valerian: Used in treatment of sleep disorders, anxiety and depression, valerian can often be found in sleep aids like Alteril and is thought safe in use cycles as long as 4 to 6 weeks at a time. Take as directed.
13. GABA: Gamma-aminobutyric acid occurs natural in the brain. Called the peace maker chemical it induces relaxation, reduces stress and anxiety and can increase focus. GABA doesn't make you sleep it relaxes the mind to allow you to sleep. Foods rich in complex carbohydrates naturally increase levels of GABA production in the brain.