INSOMNIA PROTOCOL

If lifestyle changes are ineffective, the following protocol has been shown to improve insomnia.  You may add one product at a time – there are no serious adverse interactions.  I do not recommend CBD due to potential drug interactions.

Melatonin – Melatonin is a naturally occurring hormone and supplementation 1-3 hours before bedtime has been shown to help with insomnia.

Low Dose

Moderate Dose

High Dose

L-Theanine – 100 to 400 mg has been shown to be safe and improve sleep quality but not cause drowsiness. It has also been used to reduce the fight or flight response to stress. A 50 mg/day to 200 mg dose has been shown to increase alpha brain waves, enhance relaxation and alertness. It could possibly reduce blood pressure (due to its relaxation effect), so it should be used with some degree of caution if you are taking BP meds.

Magnesium – a meta-analysis showed that magnesium citrate or magnesium oxide 320-730 mg daily reduced the time to fall asleep.