These are the supplements I prefer to use and recommend to resolve sleep issues. Keep in mind that you might need to try a few to find what works best for you.
• Theanine. This is a very safe compound extracted from green tea. It is especially good for people who are a bit anxious or have a noisy mind preventing them from falling asleep. I suggest 100 mg at bedtime. You can also take 100 mg in the middle of the night if you wake up and can't fall back to sleep. I've recommended this supplement for many years and have rarely seen it cause a morning hangover.
• Herbal blends with valerian and passionflower. These herbs have been around for centuries and are both relaxing and sleep inducing. With my patients, I use a brand called Mycocalm PM, which will help you fall asleep and stay asleep.
• 5-HTP. 5-hydroxytryptophan is the precursor for serotonin, one of the brain chemicals that help regulate your body's sleep and wake cycles, and I often recommend this for sleep in my patients who are also depressed or feeling in low spirits. If you are taking an antidepressant, consult with your doctor before taking this supplement. I typically recommend 100 mg at bedtime, which will help you stay asleep, though not fall asleep.
These supplements have fewer side effects (such as morning drowsiness, dizziness, and headaches) the next morning than prescription sleep medications.
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