There are many good natural approaches for sleep. Here are a few.
1. The amino acid tryptophan 500 to 1000 mg. It required a prescription in the US so if you can’t get it, you can buy 5-HTP, taken in 50-100 mg doses. 5-HTP converts to tryptophan in the body.
2. GABA, an amino acid, 500 mg to 2000 mg.
3. Calcium-magnesium powder drink mix. Excellent muscle relaxant. Works in 15-30 minutes to make you sleepy.
4. Melatonin, 3 mg is the usual dose. More can make you a little groggy on awakening.
5. The herbs kava and/or valerian. Follow dosage on bottle.
6. The following is from Allen Darman, a man who recovered from bipolar disorder after 30 years and who now consults on it (http://www.geocities.com/allen_dar/index.html):
Margot Kidder, myself, and others have found that the combination of the amino acids tryptophan, taurine, GABA, and/or glycine are quite helpful to us to shut down our brain such that we can go to sleep and sleep well. I also add methionine to this mix as well. My effective dose is 1500 mg. to 2000 mg. of these five amino acids, along with vitamin C and a B complex vitamin. Margot Kidder’s effective dose is 1000 mg. of each of the first three aminos listed above.
7. The following was submitted by Gayle Eversole, Ph.D. (www.leaflady.org)
Flower Essenses: for Nervousness/ Anxiety/ Insomnia
This blend will profoundly relax the individual, induce sleep, and bring calm to an active mind that is preventing the correct emotional balance and total relaxation.
· 10 drops Lavender
· 10 drops Basil
· 3 drops Neroli
8. Also from Dr. Eversole: Dark cherries in ricotta cheese ( about 1/4 cup) close to bedtime increases melatonin and helps sleep.
9. From William Walsh, Ph.D., senior scientist, Walsh Research Institute
To enhance sleep for a 160 lb person, we usually recommend 650 mg tablets of Inositol, 1-3 as needed for sleep. Persons who have difficulty falling asleep should take it 30-60 minutes before sleep. Persons whose main problem is waking up in the middle of the night should take it at bedtime.