Restorative Sleep Support

1.00 Capsule

bedtime

Additional notes

"Melatonin helps signal the body that it is time for sleep and supports healthy sleep timing and sleep onset. More is not always better, and higher amounts may leave some people groggy the next morning. Take 1 capsule 30–60 minutes before bedtime. Persistent trouble staying asleep, frequent awakenings, or significant daytime sleepiness may have another cause that should be evaluated rather than managed by simply increasing the melatonin dose. Check with me or your medical clinician before use if you take blood-thinning medication, have epilepsy or a seizure disorder, have an autoimmune condition, take corticosteroids, have another significant medical condition, or take prescription medications that could interact with melatonin. If you are pregnant or breastfeeding, check with your OB or medical clinician before use. Do not take melatonin before driving or operating machinery."

0.50 Teaspoon (tsp)

bedtime

Additional notes

"Glycine is an amino acid involved in normal nervous-system function. Small sleep studies have used approximately 3 grams before bedtime and suggest potential support for sleep quality and next-day functioning, although the evidence is still limited. Mix 3 grams (approximately ½ teaspoon) with water or another beverage and take before bedtime. The manufacturer advises consulting a health care practitioner for use beyond 12 weeks. If you plan to continue it longer than that, discuss it with me or your medical clinician."

2 Capsules

evening

Take with food

Additional notes

"Magnesium supports many processes in the body, including normal nervous-system function and relaxation. Magnesium glycinate is used here because it is generally well tolerated and tends to have less of a laxative effect than some other forms of magnesium. In this Sleep protocol, both capsules are taken together in the evening with food rather than split across the day, since the goal here is sleep support. The total daily amount remains the same as the foundational magnesium dose used in other Balanced Mind protocols. Check with me or your medical clinician before use if you have kidney disease or reduced kidney function. Magnesium can interfere with the absorption of some medications. Separate it from thyroid medication and iron by at least 2 hours. If you take a tetracycline or quinolone antibiotic, take the antibiotic at least 2 hours before or 4 to 6 hours after your magnesium. Loose stools may mean the amount is more than you tolerate comfortably."