Herbal soporifics are frequently combined in sleep-supporting products. It’s best avoided if you’re sensitive to mold, also.ĭosing: 2-4 tea bags’ worth of tea as needed Herbs Valerian, Hops, Passionflower, Lemon Balm, California Poppy Herb, Lavender Kava apparently damages the liver to a degree similar to alcohol (probably because it carries mold) ( R) and shouldn’t be consumed with it. I find the tea the most palatable (Kava has a unique taste that’s not bad, really – remember how liquor first tasted to you?). It’s available in raw powder, tincture and tea forms. At doses listed on Western products, you’re likely to get a mild buzz similar to having a beer or two. Kava-kava, otherwise known as Kava, is a plant native to the South Pacific that acts as a nonalcoholic intoxicant (particularly in the high doses at which it’s traditionally consumed). Scullcap is an herb that has a mild sedating effect. Three or more per day may reduce the quality of your sleep, in my experience. It chills me out and makes me a little giggly. Lithium oratate is an over-the-counter form of the common psychiatric medication. It’s widely available in pill form, but if you use it long-term, consider buying the powder in bulk – it costs as little as 6 cents a gram. Theanine is an amino acid that supports GABA production. GABA is the primary inhibitory neurotransmitter in other words, it’s your brain’s primary chemical for getting and staying calm. It’s sold under different names in other countries. Take one or the other.ĭosing: Tryptophan 1000-3000mg daily or 5-HTP 100-300mg daily Diphenhydramineĭiphenhydramine, a first-generation antihistamine, is sold under the US trade name Benadryl, though generic brands are cheaper. Tryptophan and 5-HTP are precursors of serotonin and melatonin, meaning they convert into it. If you’re thinking of taking higher doses, I highly recommend you read some literature like the source cited above. 5-3mg nightly however, there is some evidence that higher doses have few side effects. If you struggle with seasonal depression, paranoia, or irritability, or if you find yourself living off of carbs, you probably have low serotonin, and by extension, melatonin. Serotonin, the key hormone for a baseline sense of well-being, converts into melatonin, the sleepfulness hormone. Just don’t exercise closer than two hours to bedtime. Even with my limitations due to Chronic Fatigue Syndrome, I notice on days when I do more, I’m almost guaranteed a decent night of sleep. Snoring can have a detrimental impact on sleep and cause waking difficulties with cognition. Check with your partner to see if you snore.If you find yourself still awake 20 minutes after getting into bed, get up and do something non-stimulating, like reading, until you feel truly tired.Waking up at the same time every day, even if it’s difficult to get to sleep, will prevent a pattern of sleeping later and later. Go to bed and wake up at consistent times.Slow, repetitive music may help you get in the sleeping mood, or you may prefer silence instead.Here are some additional essentials to get started with: Movies, music and TV should be soothing rather than stimulating, so it’s better to leave action movies and violent news for another time. In the period leading up to bedtime, keep activities light and undemanding. Valerian, Hops, Passionflower, Lemon Balm, California Poppy Herb, Lavender.
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