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Thursday Thirteen #58 Sleep Edition


Greetings, Kittens!

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*

Enjoy.

 
This T13 is not meant to treat, diagnose or cure any condition, please consult with your doctor on all supplements and otc medications. *smile*

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.
 

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Comments

( 22 comments — Leave a comment )
(Anonymous)
Mar. 10th, 2011 11:40 am (UTC)
Sleep Tight
I like that you're talking about vitamins. Helpful stuff for the sleep-needy. Thanks.
xakara
Mar. 10th, 2011 10:51 pm (UTC)
Re: Sleep Tight
I think it's important to point out that we're often vitamin and mineral deficient and just those little adjustments can make a difference before we reach for an Rx. I would have added food sources for the vitamins but I was just too tired. *grin*

Happy TT!
(Anonymous)
Mar. 10th, 2011 12:28 pm (UTC)
I confess, I sometimes take Dramamine, which is for motion sickness, as a sleeping pill.

Countrydew @ Blue Country Magic
xakara
Mar. 10th, 2011 10:52 pm (UTC)
I have a pain med that is also an off-lable sleep aid, so I understand doing what you need to, to get the rest you're chasing.

Happy TT!
Adelle Laudan
Mar. 10th, 2011 03:02 pm (UTC)
Very interesting. I am passing this on to a friend who suffers with insomnia. Thanks! Happy T13!
xakara
Mar. 10th, 2011 10:54 pm (UTC)
I hope it helps. I personally take Alteril and find it a wonderful supplement with a combination of L-Tryptophan, GABA, Valerian and Melatonin among others. I think it works well and then, for me at least, lets me sleep better on my own so I don't have to take it more than two or three nights in a row before it yields a benefit of my body adapting. Those are always golden options rather than the ones you're stuck with.

Happy TT!
(Deleted comment)
xakara
Mar. 10th, 2011 10:55 pm (UTC)
Indeed. Once you've been kept from sleep for so long, breathing becomes less interesting! I'm glad you've had success with your husband :)

Happy TT!
(Anonymous)
Mar. 10th, 2011 04:21 pm (UTC)
Alice Audrey
I had no idea sleep could be so complex. Not sure my one a day would do the trick.
xakara
Mar. 10th, 2011 10:57 pm (UTC)
Re: Alice Audrey
Hey, Alice! Your One-a-day indeed would not do the trick. It's formulated to be taken early in the day so it won't provide the dosage necessary to promote sleep. Fortunately, the aisle that holds your One-a-day likely holds everythng listed above in one version or another.

Happy TT!
(Anonymous)
Mar. 10th, 2011 06:39 pm (UTC)
Heather
I often have difficulty falling asleep, but sometimes its as much the rude people in my building as anything else preventing sleep from coming.
xakara
Mar. 10th, 2011 10:58 pm (UTC)
Re: Heather
If it's occassional, I'd go with the calcium, magnesium and B vitamins. You need them anyway for optimal health and with just a little tweaking will help with sleep. Sorry about the rude folks (((Hugs)))

Happy TT!
KMenozzi
Mar. 10th, 2011 10:49 pm (UTC)
I need some sleep
If I didn't have a kitty who's desperate for attention at four a.m., I reckon I might get more sleep on my own. Unfortunately, ignoring her loud miaowing isn't an option, as everybody in our building can hear her at that time of night.

...sigh...

Wish me luck tonight - I'm off to bed now!
xakara
Mar. 10th, 2011 10:59 pm (UTC)
Re: I need some sleep
Good luck! Do they sell kitty vitamins that might help her sleep? *grin*

Happy TT!
mercysworld.com
Mar. 10th, 2011 11:15 pm (UTC)
I had no idea about some of these so Im gonna try them. Happy T13! Hope you are having a great week Xakara.
xakara
Mar. 10th, 2011 11:30 pm (UTC)
Thanks so much! A great weekend to you. Make sure to let me know how it works.

Happy TT!
(Anonymous)
Mar. 10th, 2011 11:22 pm (UTC)
I use tryptophan or 5 HTP and they work for me. The only things I would add to the list is smelling lavender oil and wearing a black mask. http://looseleafnotes.com
xakara
Mar. 10th, 2011 11:31 pm (UTC)
I have a lavendar spray for my pillow and sheets that is lovely. I can see where the mask would help but I can't sleep well with something on my face. *smile* Thanks for the feedback on two of them.

Happy TT!
(Deleted comment)
xakara
Mar. 11th, 2011 03:20 am (UTC)
Thanks so much for weighing in on the Calcium-Magnesium-Vitamin D combination. So often we're missing critical levels of basic vitamins, minerals and nutrients and I think it's wonderful any time we can go back to basics to bring our bodies into balance again.

Nice meeting you too! :)

Happy TT!
forgetfulone923
Mar. 11th, 2011 02:39 am (UTC)
wow!
You're the second person today to introduce me to 5HTP, or whatever it's called. I better make sure because I need to go get some! I can't take some of these things because of allergies, like Valerian root. It makes me stopped up, and some make me sneeze. But I have to give this other stuff a try!
xakara
Mar. 11th, 2011 03:22 am (UTC)
Re: wow!
Please let me know how it works for you. I hear wonderful things about and but tt's not one of the ones I use currently so I like to continuously add to my feedback on things like that.

Happy TT!
whereisrikki.blogspot.com
Mar. 11th, 2011 10:37 am (UTC)
Wow, I didn't know there was so much stuff around to help sleep. Thank God, I sleep like the dead. But you never know...
(Anonymous)
Mar. 18th, 2011 04:42 am (UTC)
There's nothing worse than not being able to sleep. I'm usually pretty lucky in this respect, but there is the odd night when my mind won't stop working.

Shelley
( 22 comments — Leave a comment )

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