Top 5 Supplements To Treat Your Insomnia




 

Just about everyone has experienced a night or two of restless sleep, and so you know how awful it can be to be so tired yet unable to shut down and fall asleep – literally the worst!  Insomnia is extremely common and is usually a symptom of stress, anxiety, worry, jet lag, or all of the above. Lifestyle factors are the best for treating insomnia, which include exercising daily and managing stress, but when lifestyle factors are not helping, sometimes an over the counter supplement can be very helpful. As with any new medication or supplement, always consult with your primary care provider first before trying anything new, and definitely no new supplements if you are pregnant or breastfeeding.



Below are the top 5 supplements to treat your insomnia:

1. Vitamin B12

How it works: Vitamin B12 helps to induce melatonin, which is the main hormone for sleep.

Dose: 1,000 mcg daily as methylcobalamin

How to take: Morning or night 




2. Melatonin

How it works: Melatonin is the main hormone that induces sleep. Read more about this here.

Dose: 1,000 mcg or less only as needed

How to take: 60 minutes before sleep

Possible side effects: Morning grogginess 



3. Passionflower

How it works: Activates the neurotransmitter GABA which is a calm inducing neurotransmitter in the brain.

Dose: 200 mg nightly as Passiflora incarnata

How to take: 60 minutes before sleep

Note: Speak to your provider before taking, it may interact with several medications including those involved with blood pressure, blood thinners, and sedative drugs. Do not take if pregnant or breast feeding.




4. Lemon balm

How it works: Activates the neurotransmitter GABA which is the calm inducing neurotransmitter in the brain. Read more about lemon balm here.

Dose: 500 mg or 60 drops tincture nightly as Melissa officinalis

How to take: Night time




5. Valerian root

How it works: Several chemicals within this root are thought to cause sedative effects. This root also may activate GABA in the brain to induce calm. Read more about valerian root here.

Dose: 400 mg capsule

How to take: 60 minutes before sleep

Possible side effects: Morning grogginess




Try one or more of the above out next time when you are having a bout of restless sleep!




References

  1. https://www.ncbi.nlm.nih.gov/pubmed/9622603
  2. https://sleepfoundation.org/sleep-topics/melatonin-and-sleep
  3. http://www.umm.edu/health/medical/altmed/herb/passionflower
  4. https://www.emedicinehealth.com/lemon_balm-page2/vitamins-supplements.htm
  5. https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/#en20




About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

Follow Sarah-Kate on YouTube!

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