39 replies to this topic

[shaman]

valerian root

[hallucinogen]

Melatonin, Valerian Root, L-Theanin, KAVA KAVA, GABA, B6, Zinc, then some Magnesium is always a good idea.

I don't recommend prolonged use of 5-HTP.

Be WarneD though - Combination of some or all of these Can and Will cause Very Colourful Intense Dreams, and Lucid Dreams in many cases. :D

Happy Dreaming!

[Brainbox]

ZMA (Zinc, Magnesium and B6), an over hyped supplement in the bodybuilding and fitness scene, works well for me in case I'm sleepless. The point however is, I need to know beforehand whether I will sleep or not that night; I need to take it a few hours before bed time.

Magnesium alone works in a similar way also.

I've had bad experiences with melatonin, in my case it helps to start sleeping, but after about 2 hours of sleep I will wake up with the worst case of sleeplessness imaginable. I did not go beyond 3mg though, maybe that's the culprit? in any case. i very hesatative to try that again.

[FunkOdyssey]

400mg of Magnesium Citrate and 200mg L-Theanine are my non-addictive uber-sleep combo.  Theanine in particular has been shown to improve quality of sleep and mood upon awakening in healthy volunteers... but don't underestimate the magnesium.

Question, funk: does that mean 400mg of magnesium citrate or 400mg of magnesium from magnesium citrate?

It means 400mg of elemental magnesium from some larger amount of magnesium citrate.

With this post, I aim to win the "longest delay ever in replying to a posted question" award. [tung]

I've had bad experiences with melatonin, in my case it helps to start sleeping, but after about 2 hours of sleep I will wake up with the worst case of sleeplessness imaginable. I did not go beyond 3mg though, maybe that's the culprit? in any case. i very hesatative to try that again.

The same thing happens to me. I'm going to try Tryptophan or 5-HTP as an alternative.

[woly]

I am pretty new to the sleeping supplement game but i thought id throw my expereince in. Magnesium has helped, although i take a fairly low dose (120mg mag citrate) but melatonin (LEF,3mg) is GREAT. i wake up feeling so refreshed and sleep solidly through the night

+1 melatonin

[FunkOdyssey]

The addition of 100mg of 5-HTP about 30min prior to bedtime last night reduced the number of night-time awakenings from 2-3 to 1 and made it easier to fall back asleep compared to previous nights this week. I awoke feeling refreshed and in a good mood. I'm hoping that no tolerance will build to 5-HTP's positive effects.

[woly]

What would be a good supplement(s) for taking a 1-2 hour nap?

[FocusPocus]

 

 

400mg of Magnesium Citrate and 200mg L-Theanine are my non-addictive uber-sleep combo.  Theanine in particular has been shown to improve quality of sleep and mood upon awakening in healthy volunteers... but don't underestimate the magnesium.

Question, funk: does that mean 400mg of magnesium citrate or 400mg of magnesium from magnesium citrate?

 

It means 400mg of elemental magnesium from some larger amount of magnesium citrate.

With this post, I aim to win the "longest delay ever in replying to a posted question" award. [tung]

I've had bad experiences with melatonin, in my case it helps to start sleeping, but after about 2 hours of sleep I will wake up with the worst case of sleeplessness imaginable. I did not go beyond 3mg though, maybe that's the culprit? in any case. i very hesatative to try that again.

The same thing happens to me. I'm going to try Tryptophan or 5-HTP as an alternative.

 

 

To take 400mg of elemental Mg, wont you have to consume about 2.5 grams of Mg citrate!? (80mg elemental in 500mg Mg citrate)

 

a tad too diarrheogenic, isnt it?

Edited by FocusPocus, 10 September 2014 - 06:40 AM.

[Zaul]

[cuprous]

With melatonin I find that less is more.   3mg doesn't seem to make me any sleepier than ~1mg but leaves me with a hangover the next day.

 

Surprised nobody has mentioned glycine.  

 

http://www.ncbi.nlm....pubmed/22293292

Abstract

Glycine is a non-essential amino acid that has indispensable roles in both excitatory and inhibitory neurotransmission via N-methyl-D-aspartate type glutamate receptors and glycine receptors, respectively. We recently reported that glycine ingestion before bedtime significantly ameliorated subjective sleep quality in individuals with insomniac tendencies. Oral administration of glycine to rats was found to induce a significant increase in the plasma and cerebrospinal fluid glycine concentrations and a significant decrease in the core body temperature associated with an increase in cutaneous blood flow. The decline in the core body temperature might be a mechanism underlying glycine's effect on sleep, as the onset of sleep is known to involve a decrease in the core body temperature. Moreover, a low core body temperature is maintained during sleep in humans. Pharmacological studies investigating the mechanisms of glycine on sleep were also performed. In this review, we will describe both our recent findings regarding how and where orally administered glycine acts and findings from our rat study and human trials.

 

 

 

Plus glycine helps eliminate methionine so you perhaps save your mitochondria some wear and tear. 

 

PLUS glycine supplementation along with NAC helps the body keep glutathione levels up.  See: http://www.ncbi.nlm....pubmed/23742196

 

And finally.. glycine is sweet to taste.  Add a bit to your relaxing teas and tinctures and off to the clouds you go.