Sleep Support

1 Capsule

bedtime

Take with water

Ongoing

Additional notes

"Why it is here: I recommend starting with 1 capsule 30 minutes before bedtime. Per 2 capsules: valerian 400 mg, GABA 300 mg, lemon balm 150 mg, hops 150 mg, passionflower 100 mg, chamomile 100 mg, L-theanine 50 mg, vitamin B6 3.3 mg, and melatonin 1 mg. How to take: 30 minutes before bedtime. This protocol uses 1 capsule; the label allows 1 to 2. Begin one product from this protocol at a time, not several. Clinical experience (observation): Most complete product to assist in a good night's rest. Caution: This product already contains melatonin; do not add another melatonin product to it. Not to be taken by pregnant or lactating women; may have sedating effects and is for bedtime use only; consult your physician before use if you are affected by depression, seasonal affective disorder, schizophrenia, autoimmune disease, or asthma, or are taking MAO inhibitors or corticosteroids. Review: Use supplements only with clear purpose, appropriate guidance, and periodic review. Seek evaluation when poor sleep persists, impairs daily life, or comes with warning signs."

1.00 Capsule

bedtime

Take with water

Ongoing

Additional notes

"Why it is here: Sustained-release melatonin, 3 mg per capsule. How to take: 1 capsule 30 minutes before bedtime. Choose only one melatonin product from this protocol. Begin one product from this protocol at a time, not several. Published evidence: Melatonin is primarily a timing signal and is not recommended by the AASM as routine treatment for chronic sleep-onset or sleep-maintenance insomnia in adults. Some people may still use it for specific circadian-timing problems under appropriate guidance. Clinical experience (observation): I prefer this product over liquid melatonin for those who have difficulty staying asleep. Caution: Label: Consult a healthcare professional if you are experiencing long-term sleep difficulties, before use in children, before use in pregnant or lactating women, with a medical condition, or if you take medication. Do not drive or operate machinery when taking melatonin. Review: Use supplements only with clear purpose, appropriate guidance, and periodic review."

1.00 Milliliter (mL)

bedtime

Additional notes

"Why it is here: Liquid melatonin, 3 mg per 1 mL (about 20 drops). How to take: 1 mL 30 minutes before bedtime. Choose one melatonin product from this protocol, not both. Begin one product from this protocol at a time, not several. Published evidence: Melatonin is primarily a timing signal and is not recommended by the AASM as routine treatment for chronic sleep-onset or sleep-maintenance insomnia in adults. Some people may still use it for specific circadian-timing problems under appropriate guidance. Clinical experience (observation): I add this liquid so you can find the amount that works best for you. Easily adjustable. Caution: Label: Use caution if combining with alcohol; do not drive or operate heavy machinery after taking it; not intended for children, pregnant or lactating women, or women trying to become pregnant; consult your healthcare provider if you are being treated for a medical condition, especially autoimmune or depressive disorders. Review: Use supplements only with clear purpose, appropriate guidance, and periodic review."

2 Capsules

bedtime

Take with food

Ongoing

Additional notes

"Why it is here: Glycinate is the form that supports sleep, stress, and nervous system calm. How to take: In the evening. Start low and go slow. Clinical experience (observation): Magnesium glycinate is the form I recommend for this goal. It is often well tolerated and calming. Caution: Each capsule supplies 120 mg of elemental magnesium. Stay at 2 capsules (240 mg) a day or fewer, and count magnesium from every other supplement, including multivitamins. The label allows up to 4 capsules a day; this protocol does not. Do not supplement magnesium with kidney disease unless your clinician directs it. Magnesium can interfere with some antibiotics and osteoporosis medications; take them 2 hours apart from magnesium. Review: Adjust gradually based on how you respond. Loose stools are a common sign that the dose is too high or the form needs to change."