Natural Sleep Aids
Sleep is THE FOUNDATION of good health & the most important part of your day! Make a commitment to your body and life to enjoy a NON-NEGOTIABLE 8 – 9 hours in bed at a set bedtime every night (best to be in bed w all lights out by 10:30pm). See one of our Excell for Life providers for extra help and evaluation.
Brain & Hormone Supplements for a Great Night’s Sleep
Here is a list of well-researched natural sleep aids and supplements offered at Excell for Life which can help your sleep. Do not take OTC sleep aids or Rx sleep aids if at all possible – these have been shown to lower life expectancy!
Melatonin 1mg sublingual (#100): Our natural sleep hormone that regulates the sleep wake cycle and promotes restful sleep (great for travel & shift workers too). Take 1-3 dissolved under tongue at bedtime or hour before (and can add 1-2 in middle of night if needed). OK for children.
Bio-3B-G (#180): great B complex to increase deep & REM sleep (Dr. Lisa has tracked!), 1-2 at bedtime
Benesom® (#60): melatonin & herbs (passionflower, skullcap, valerian, hops, lemon balm) to naturally aid onset of sleep, increase deep & REM sleep, & support the circadian cycle, ½-2 at bedtime or 30min prior
Cerenity PM (#120) This has comprehensive sleep cycle support! (Includes: taurine, 5HTP, PharmaGABA®, Phosphatidyl serine, Vitamin C, niacin, Vitamin B6, folate, calcium, magnesium, & zinc) Increases GABA (which enables the body & mind to relax and fall asleep, and sleep soundly through the night), increases Melatonin, decreases sleep latency, blunts stress cortisol response, reduces muscle tension, prolongs very important for memory & healing REM sleep! Should be taken 1-2 hours before bedtime (dosing is 2 to 4 capsules/night).
Can use Cerenity (with GABA, 5HTP, L-theonine, inositol & taurine) during the day to help with stress and anxiety.
Insomnitol chewable(#60): With melatonin, 5HTP, vitamin B6, inositol, & L-theonine formulation to support quality sleep & brain calming. Take 1-2 at bedtime or 30 minutes prior (children take 1).
Lithium Orotate (#60): An essential trace mineral for our brain! Supports mood, focus & brain detox, and can also help with headaches, migraines, anti-aging and strengthen your circadian rhythm and sleep. Start with one daily, & after 1-2 weeks can increase to 2 daily if needed (most people only need 1 a day).
NuAdapt (#60 capsules): Outstanding natural supplement for acute & chronic stress (often with high cortisol levels), improvement of mental performance, & boost sleep and energy levels. Nuadapt supports the body’s resistance to fatigue, improves cognition, & helps to maintain balanced cortisol & DHEA levels. 2 capsules contain Bacopa 300mg, Ashwaghanda 250mg, Rhodiola 200mg, Eleuthero root 200mg, L-theanine 100mg, & phosphatidylserine 100mg. Bacopa in studies has been shown to enhance brain function (helping learning & nerve cell health), reduce free radicals (antioxidant), increase blood flow to the brain, balance neurotransmitter & stress cortisol levels. Take 1-2 nightly
GABA Trex (#60): is a chewable anxiety/sleep aid. It can be taken in the middle of the night to HELP YOU GET BACK TO SLEEP! Take on a daily basis or as needed. Children can take twice daily as needed. Adults can take 1-2 tablets at a time as needed. “Tastes like a grape sweet tart!” – Dr. Lisa
Phosphatidylserine (#90): Precursor to serotonin & dopamine, helps mood, stress, adrenal function (decreases cortisol), memory & brain cell membrane function. Take 1-2 at bed or 30 minutes prior (can take up to 2 twice daily).
5-HTP 100mg (Hydroxytriptophan #90): Precursor to serotonin & melatonin, helps sleep and mood (and wean from antidepressants). 5HTP increases REM and deep NREM sleep. Take 50-150mg 30-45 minutes before sleep (start lower dose for 3 days, & increase if needed).
Inositol 650mg (#200): Found in plants & similar to B vitamins, Helps cell membrane communication & stabilizes brain cell (activates serotonin & orexin pathway to calm brain). Take for at least a week to see best effects, 30minutes before bedtime. 1 nightly for 2 nights, & increase by 1 every other night to max 5/night (most effective dose usually 3-5/night).
CereVive (#120): Great if you are stressed, moody, along with lacking sleep. (Ingredients: L-Theanine, PharmaGABA®, Inositol, 5-HTP, L-Tyrosine, Mucuna pruriens, & Micronutrients) Take 2-4 nightly or take 2 twice daily.
Calm G (#90): With NAC, alpha LipoicAcid, coQ10, L-theonine) to inhibit glutamate excess, helping overstimulation & anxiousness, and take 1-2 twice to four times daily.
Hemp Oil (30mL): organic hemp extract from plant parts. Supports immune response, digestive health, stress and general body functional and health. May also help to relieve pain and improve sleep.
*** Some of these natural sleep aids can be used in conjunction with one another, & Speak to your Excell for Life provider to find out which will best suite your needs. ***
“In peace I will lie down and sleep, for you alone, O Lord, will keep me safe.” Psalm 4:8 NLT
Great sleep tips from author of “Why We Sleep” & researcher Dr. Matthew Walker
REDUCE caffeine (stop by noon) and avoid alcohol, REMOVE screening technology 2 hours before bed & from the bedroom (consider wearing orange glasses after dinner), and KEEP your bedroom cool. In addition, you must: (1) Establish a regular bedtime and wake-up time, even on weekends! (2) Go to bed only when sleepy and avoid sleeping on the couch early/mid evenings. (3) Never lie awake in bed for a significant time period, rather get out of bed and do something relaxing until the urge to sleep returns. (4) Avoid daytime napping if you are having difficulty falling asleep at night. (5) Reduce anxiety-provoking thoughts and worries by learning to mentally decelerate before bed. (6) Remove visible clock faces from view in bedroom, preventing clock-watching anxiety at night… Try taking a warm bath with Epsom salts or warm shower (can help you get to sleep faster and achieve deeper sleep!)
Share with friends & family! You don’t have to be a patient to get great quality supplements, however, we highly recommend only functional care providers recommend most of these products. Make an appointment to find out which is best for you.