There’s nothing worse than lying down in your cozy bed anticipating some much needed shut-eye after a busy day, and low and behold you’re up for hours, tossing and turning.  Grrrrr!  It’s one thing for this to happen every now and again, but what if this happens to you night after night? 

Not sleeping is a huge problem for some.  

Do not fret.

Here are some suggestions to consider.  I urge you to investigate each one to see what might be right for you. 

  

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Calms Forte:

  For sleeplessness, take 1 to 3 tablets with water ½-1 hour before sleeping.  Do not drink or eat anything fifteen minutes before and after taking the tablets.  Temporarily relieves the symptoms of simple nervous tension and sleeplessness.  Here is great information about this Hyland’s product: http://www.hylands.com/products/calmsforte.php

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Ashwagandha:

 2 capsules in morning and 2 capsules at night, every day.  Always take one before bed.  Effective for improving sleep, and decreasing and moderating stress.  It works in subtle ways by calming you down and taking the edge off.  How does it do this?  It’s a very complex mechanism, but in a nutshell, Ashwagandha contains chemicals that might help calm the brain (1).  If you do take Ashwagandha, you can reduce down to 1 per day as a maintenance dose once the “edge” is gone.  Ashwagandha needs time to build up and is typically taken long term. 

Side note:  If you take thyroid medicine, Ashwagandha is shown to increase T4 levels, so please talk to your health care provider before taking.  Do not take if pregnant or breastfeeding.

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Magnesium:

 Magnesium deficiency is highly common.  Magnesium deficiency also causes improper sleep and difficulty falling asleep (2, 3).  It should not keep you awake. It will help calm you down.  If you have pretty significant stress and anxiety and are unable to sleep well and deeply at night, take 1-2 capsules with breakfast and 1-2 capsules before bed.  If you have some stress, reduce dosage to 1 capsule per day. 

Magnesium Food Sources include seeds, legumes (beans, lentils, soybeans), nuts, and greens such as kale and swiss chard.

The best tolerated forms of magnesium are chelates, which means they are magnesium bonded to an amino acid.  Other generally well-tolerated forms include magnesium citrate and aspartate; however, these forms can irritate the digestive system of sensitive individuals. The form of magnesium recommended to avoid is magnesium oxide; it is poorly absorbed and altogether a waste of money.

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Relaxin

is a good choice for aiding sleep.  You may try taking 1 soft gel capsule 30 minutes before bedtime.  If one capsule isn't working, you may take two.

Bottom Line:

  Sleep is crucial and priceless!  Find a way to get yours!  

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.  Please consult your healt care provider before starting any supplement program.

In Health and Happiness,

Kelly Harrington, MS, RD

Nutritionist for Healty Goods

Kelly Harrington, MS, RD

References:

1.  Mishra LC, Singh BB, Dagenais S.  Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review.  Altern Med Rev. 2000 Aug;5(4):334-46.   

2.  Held K, Antonijevic IA, Künzel H, Uhr M, Wetter TC, Golly IC, Steiger A, Murck H.  Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans.  Pharmacopsychiatry.  2002 Jul;35(4):135-43.

3.  Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010 Dec 1;23(4):158-68.

 

 

 

 

 

 

 

 

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