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Thread: Supplements for Better Sleep page

  1. #1
    Sovereign's Avatar
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    Supplements for Better Sleep

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    Hi all,

    I've suffered from insomnia and light sleep on and off my whole life. Lately it's been back and pretty bad, can't fall asleep, keep waking up in the middle of the night, so on and so forth.

    Been wondering if there are supplements that can be taken to improve the quality of sleep?

  2. #2
    Mog's Avatar
    Mog
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    Melatonin - there are some threads about taking it with some useful info

  3. #3
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    Magnesium can be helpful as well. Very calming at night. HTH!

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    Magnesium is one most of us get too little of, but it is part of a chain, and a deficiency elsewhere in the chain will undermine any good your magnesium intake might do. So, get enough magnesium, but also enough D3, K2, boron, B's, C, zinc, calcium, etc, etc.

    Quit caffeine. Reduce light exposure in the hours leading up to bedtime. Have big meals earlier in the day. Leave heavy brain work for earlier in the day. Get enough exercise. Use light and melatonin to get your sleep cycle in line with the timing of the rest of your life.

    People's sleep cycles vary considerably. So, for instance, your un-adjusted cycle could be 25 or 26 hours long, rather than 24. This is surprisingly common. Note that the delay is effectively cumulative. If your cycle is 25 hours, you are off by 1 the first cycle, 2 the second cycle, 3 the third cycle, etc. Someone with this issue is essentially always fighting jet lag. Look for one of the several good books on this subject, or consult a sleep specialist if you think this fits your picture.

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    I used to take ZMA at bedtime and it worked well. Now I just take magnesium and zinc (cheaper) and I am still sleeping much better than prior to supplementation.
    Start weight 403 09/29/2010
    Current weight 335
    On my way to becoming half the man I used to be...

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    Agree with Mog. I just listened to an older The Paleo Solution podcast (Robb Wolf) where he discusses Melatonin as being safe and helpful in getting a good night's rest.

    Carrie

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    5-HTP and L-Tryptophan with the added bonus of increasing serotonin thereby providing tremendous relief from depression.

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    In Lights Out: Sleep, Sugar, and Survival by T. S. Wiley and Bent Formby they say that supplementing melatonin is actually a bad idea.

  9. #9
    Mog's Avatar
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    Quote Originally Posted by Adrianne View Post
    In Lights Out: Sleep, Sugar, and Survival by T. S. Wiley and Bent Formby they say that supplementing melatonin is actually a bad idea.
    really? Oh no, just reading that now. Should reserve my opinion until I have finished it! Though - in a number of threads here people have found it helpful

    Thanks

  10. #10
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    I've used Kava for a while and find that it does a great job of relaxing me. It's a root from the pepper family that has been used by Polynesians for decades. It can be a bit pricey for the good stuff and it honestly tastes pretty horrible, but if you can stomach it you'll sleep like a baby. Make sure to do some research before you use it because it is considered by some to be a drug.

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