Insomnia

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Health Protocols

Diet

A carbohydrate meal in the evening may enhance sleep, however, this is not recommended for people who are diabetic, resistant to insulin or overweight.

Lifestyle

Diet:

A carbohydrate meal in the evening may enhance sleep, however, this is not recommended for people who are diabetic, resistant to insulin or overweight.

Lifestyle:

Chronic stress can cause severe strain on the adrenal glands which can result in a condition called "adrenal exhaustion". Adrenal dysfunction can result in cortisol levels that are out of balance.
Certain medications such as betablockers and drugs for mood disorders can interfere with sleep patterns
Cut out caffeine, alcohol and tobacco
Exercise regularly as fitness plays a key role in regulating healthy sleep patterns
Take a warm shower before bed. Warmth prepares the body for sleep by enhancing the production of compounds that ready the body for slumber
Wear socks to bed. Any change in temperature on any body part can shock the body out of slumber. By wearing socks to bed, you balance the heat distribution and prevent temperature swings that make wake you.
Use bed for sleep and sex only!
If you do not sleep within 30 minutes of laying down, get up and sit quietly in another room. Do not lay in bed and attempt to force yourself to sleep. After 20 minutes try again for another 30 minutes. Repeat as much as necessary. This is designed to get your mind to associate the bed with restful sleep.
Remove ALL light from the room, including alarm clocks. Purchase an alarm clock that shuts the light off of the digital display automatically.

Supplements

Mild Insomnia

L-5-HTP - 100-300 mg one hour before bed. 5-HTP stands for 5-hydroxytryptophan which is the body’s precursor to serotonin and melatonin. (Note: Be careful with 5-HTP if you are on antidepressant medications, speak with one of our pharmacists at 888-794-4325 for details)
Melatonin 0.5 mg - This is a low dose melatonin. Some data suggests that lower doses may work better than higher doses. I recommend starting with 1 capsule 1 hour before bed.

Moderate Insomnia

Sleep Factors (Requires you to log in first) - This formula combines some of natural medicine’s most powerful products for helping you achieve healthy sleep. This includes melatonin, 5-HTP, L-Tryptophan, Valarian and more. 2-4 capsules at night, an hour before bed. (NOTE: Not appropriate for people who are on medications for mood disorders)

Severe Insomnia

Sleep Factors (requires you log in first) - This formula combines some of natural medicine’s most powerful products for helping you achieve healthy sleep. This includes melatonin, 5-HTP, L-Tryptophan, Valarian and more. 2-4 capsules at night, an hour before bed. (NOTE: Not appropriate for people who are on medications for mood disorders)
L-Tryptophan - 500-1000 mg along with Sleep Factors.
Sustatined-Release Melatonin 3 mg - 1 Tablet at bedtime. This will produce a slow steady melatonin release throughout the evening.

Add If Stress is a Major Problem:

Vital Adapt Herbal Tincture - Herbal adaptogen for managing stress. 2 droppersful twice daily. You can increase up to 3 droppersful three times daily in severe cases.