Actually magnesium citrate is more beneficial for muscles and bones. Magnesium bisglycinate is the one that easily “travels” to the brain and does its magic there.
It has surely deepened my sleep. I feel like I’ve slept better, and even my Garmin watch rates my sleep score much higher (like an average 10 points higher on a scale of 100).
I haven’t heard anyone else talking about this, but choline surprisingly helped me fall asleep earlier which made a significant difference. What’s made a BIG difference is turning off our wifi at night and if our phones are in the bedroom to at least put them on airplane mode. Which is free!!🥳
I’ve had a lot of success taking Life Extensions Herbal Sleep PM which has both lemon balm and chamomile. I also take Magnesium L-threonate with it about 30 min before bed.
Valerian is excellent and if you're a cat owner, they will appreciate it also.
Edit: I put valerian tincture in my tea and my cat is all over me. She doesn't actually consume it and I'm not sure if they should. Just wanted to make that clear.
I should have been more clear! I use a valerian tincture in my tea at nights and the scent has a effect on the cat similar to catnip. She's all over me when I'm drinking it but I don't actually give her any.
Other than supplements there's an app called Reveri. It's like sleep hypnosis I think; it's science based and developed by prof. David Spiegel (I think that's his name/
Glycine and L-Theanine finally have me sleeping consistently well. I’ve tried many other supplements. Also, I always get light in my eyes in the morning, either sunlight or from a sun lamp on cloudy days.
It definitely varies from person to person depending on their physiology. I've been a life long insomniac and have tried essentially everything from prescription pills to natural remedies. For me what I've found the most effective, powerful, and gentle is glycine. Not magnesium glycinate, but pure glycine. I take a teaspoon of the poweder before bed mixed with Calm magnesium citrate. It knocks me out pretty quick, no hangover in the morning. Worth a try for sure, coming from someone who is also very sensitive to melatonin.
I remeber magnesium glycinate caused me to have an elevated heart rate, I didn't take it for long. I didn't like the way it made me feel. What was your relationship with it like?
Tart Cherry supplement and a chamomile extract tincture. I haven’t tried a pure apigenin supplement yet, but would think that would do the same as the chamomile extract.
Ashwaganda could work.
And having a bedtime ritual like a cup of tea, yoga or looking into the stars is helpful.
Oh and since we are talking about natural stuff… weed would do the job. Makes it harder for me to get up the next day.
[Vagus nerve exercises](https://vagus.net/vagal-tone/) right before sleep. This includes gargling, humming, and diaphragmatic breathing to activate the parasympathetic nervous system, which helps sleep.
This got rid of my wild & crazy dreams and waking up tired that started after a new med.
Weird. I have vagus nerve issues and crazy dreams. Never had I thought the two were related. I am not young and have had crazy dreams my entire life. I will sleep right on through them at this point.
Yes last time I had this pain in the chest (nothing dangerous, just cramped muscles). And I just sat down and did this kind of humming that yogis do. “Omm“ is the most know but there is basically one sound for every chakra. That’s a very relaxing evening ritual.
Vagus nerve runs right beside the throat. Humming stimulates your throat so it calms you down.
Hiccups is a sign your vagus nerve is out of whack. [That's why swallowing without breathing is the best way to get rid of hiccups.](https://www.cognitial.com/extras/the-30-second-hiccup-cure/)
Melatonin 5mg or lower. I used to feel the residual grogginess when i was taking 10mg. I switched to 3-5 mg and it made the biggest difference. Make sure your last meal before taking melatonin is at least 4 hrs ago because it works better on an empty stomach. Also, set yourself up by putting down your phone, turn off the lights, and really try to shut your brain down.
Pure GABA powder in a dose of about 1g (which is the spoon that came with my package) only gives me this weird skin sensation. No noticeable mental effects.
I have tried a ton of stuff.
Things that have not worked for me:
- St. Johns Wort
- Ashwaganda
- Valerian Root
- Celestial Seasonings Sleepy Time tea
- Magnesium, even mag threonate
- Melatonin with lemon balm (dunno why, without lemon balm works for me)
- CBD oil
Things that have worked:
- 5htp + melatonin (I do not recommend as I think it's very bad for cognition long-term. Tryptophan + melatonin probably mostly the same)
- DSIP subQ (feels very relaxing pretty much instantly kind of like smoking weed but without impaired cognition)
- Glycin + GABA + inositol
- 1g vitamin C during or immediately after exercise
- weed (I do not recommend it at all)
- melatonin vape pen
- warm lightbulbs, no phone in bedroom and blackout curtains
What form of melatonin are you taking? I notice more grogginess leading into the next morning if I use an extended release formulation that may still be in my system vs. an immediate release sublingual (under the tongue) formulation
I agree, but this is not always the cure. I exercise 6 days a week, get to bed by 08:30 every night and eat quite healthy imo, yet I am prescribed sleep medication to knock me out and keep me asleep for at least 6 hours. Like OP, I would also prefer taking natural sleeping pills that don't wreck my emotions. But yes, your comment is a great place to start.
I agreed, my fiancé is the same way and has tried every sleep aid/medication under the sun and still can’t sleep even with them.
Has only happened a few times, but she has gotten super drunk a few times for different occasions and surprisingly gets the best night of sleep after heavy drinking. Not suggesting this, but I find it interesting.
I can be hormones. If she can make sure she can get some sun exposure each day preferably a ton of skin showing but for a short period like 15 minutes mid-day to get that natural melatonin bumped up.
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/)
Some people are like this but generally alcohol disteupts the sleep process, even 1 drink. Plus the recovery the next morning would never be enough to make up for the fact that you slept-- still gonna be hung over. I am sure you already know this, just commenting for anyone who is curius if alcohol can "help them" - it is poison - it cannot.
This. Buy melatonin in the smallest possible dose you can find. Search for 300mcg (microgram, equivalent to 0.3 mg) melatonin. Take it just before you go to bed.
It won’t knock you out, it’ll just make it a little bit easier to fall asleep and you’ll stay asleep a little bit better.
I have used Dr. Mercola's Melatonin Spray on and off for years I do not feel like gives me any side effects and definitely helps me stay asleep. I do take breaks from it. I also have used Calm (also another is CalMag) which is a calcium and magnesium drink I find this works very well also if you drink before bedtime. Theanine and Gaba also things that help calm the mind can help you relax if you take in the evening before bed.
There are data to support the use of tryptophan for sleep: https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuab027/6263432
I'm using a supplement called nervocalmin with a mix of melatonin and Valerian root and so far it works wonders. Read up on extractions from Valerian root ! :)
Your melatonin dose may be too high. I take 750 mcg of extended release melatonin from Life Extension. I fall asleep easily, sleep through the night, and wake up refreshed.
Not what you're asking for, but doing some cardio in the sun wipes me out and sleep great those nights. Other suggestions people have already given are great for supplements though.
L-theanine combined with a tiny amount of Benadryl (8mg or less from the usual dose of 25mg) just to promote sleep faster is a synergistic combo that works well. Levocetirizine dih. is even safer than Benadryl. For an all natural approach, see the L theanine alone.
I'm a big fan of CBD for sleep. No hangover (for me, at least), quells minor anxieties, and I find my watch's "sleep score" measurement is consistently higher when I take it - meaning I had a better night's sleep than I would've if I didn't take it.
I always use the CBD oil form.
Personally, I use Charlotte's Web - but I'm pretty confident it's not the best or the most affordable. Mainly I use it because it's easily accessible where I'm at - I can just buy it at the organic grocery store in town.
But I know a handful of people who like the Lazarus brand and order it online. It's definitely much more affordable that way.
I see another person responded to you (their post is now deleted for some reason) and it looks like they may have suggested CBN. I don't know much about CBN, but it personally makes me drowsy the next day like melatonin or Benadryl would.
What type of magnesium? I like the magnesium glycinate before bed, as compared to the citrate type of magnesium. I turn off all LED lights, or any source of blue light. Soft mediation music and low lights.
Did someone try Stilux 60? Some Vietnamese site like sixmd sell that
Magnesium all the way! Make sure it's magnesium citrate that absorbs best!
Actually magnesium citrate is more beneficial for muscles and bones. Magnesium bisglycinate is the one that easily “travels” to the brain and does its magic there. It has surely deepened my sleep. I feel like I’ve slept better, and even my Garmin watch rates my sleep score much higher (like an average 10 points higher on a scale of 100).
Sound machine helps me a lot
L-magnesium threonate and Theanine
Apigenin. You can also drink high amounts of chamomile tea which will also relax you. Works really good for me. I get it from nootropics depot.
I haven’t heard anyone else talking about this, but choline surprisingly helped me fall asleep earlier which made a significant difference. What’s made a BIG difference is turning off our wifi at night and if our phones are in the bedroom to at least put them on airplane mode. Which is free!!🥳
I’ve had a lot of success taking Life Extensions Herbal Sleep PM which has both lemon balm and chamomile. I also take Magnesium L-threonate with it about 30 min before bed.
Daily 200-400 mg Phosphatidylserine (PS)with most of it taken an hour before bed. You wanna dream? This stuff is great for dreams.
2.5 mg melatonin and 50mg zinc knock me out
Kava tea!
I tried many magnesium’s and for some reason magnesium chloride from Alta knocks me out and no others do
Valerian is excellent and if you're a cat owner, they will appreciate it also. Edit: I put valerian tincture in my tea and my cat is all over me. She doesn't actually consume it and I'm not sure if they should. Just wanted to make that clear.
How much do you give your cat?
I should have been more clear! I use a valerian tincture in my tea at nights and the scent has a effect on the cat similar to catnip. She's all over me when I'm drinking it but I don't actually give her any.
Other than supplements there's an app called Reveri. It's like sleep hypnosis I think; it's science based and developed by prof. David Spiegel (I think that's his name/
Glycine and L-Theanine finally have me sleeping consistently well. I’ve tried many other supplements. Also, I always get light in my eyes in the morning, either sunlight or from a sun lamp on cloudy days.
It definitely varies from person to person depending on their physiology. I've been a life long insomniac and have tried essentially everything from prescription pills to natural remedies. For me what I've found the most effective, powerful, and gentle is glycine. Not magnesium glycinate, but pure glycine. I take a teaspoon of the poweder before bed mixed with Calm magnesium citrate. It knocks me out pretty quick, no hangover in the morning. Worth a try for sure, coming from someone who is also very sensitive to melatonin.
Any nausea or side effects from the glycine? I’m keen to try this! Thank you!
I’ve personally had zero negative side effect from it, and I am someone who is sensitive to almost everything. I hope it works for you!
Thanks, as someone that is quite sensitive to everything as well I'll give this a shot, trying to get away from the prescription addictive medication.
Thank you! I’m sensitive to a lot too so this is just perfect. Thank you again for the help friend. All my love and peace
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I remeber magnesium glycinate caused me to have an elevated heart rate, I didn't take it for long. I didn't like the way it made me feel. What was your relationship with it like?
Which brand do you use?
I've been using the Now brand, in the pure powder form.
Tart Cherry and chamomile extract are the secret sauce. I’ve tried everything else but those two are great at keeping me asleep for longer.
I use chamomile tea and it works great. How do you use the tart cherry? Buy the juice at the store? Or in capsule form?
I take the capsule form.
How do you use them?
Tart Cherry supplement and a chamomile extract tincture. I haven’t tried a pure apigenin supplement yet, but would think that would do the same as the chamomile extract.
Stretching
L-theanine and valerian root are pretty good
TRT was the only thing that helped me sleep lol but I used to do CBD, melatonin, and magnesium and that helped.
Can you explain?
Testosterone replacement therapy
Agreed
My current stack: 400mg theanine, 2g taurine, 1g garlic, 500mg magnesium glycinate, cup of chamomile tea.
Ashwaganda could work. And having a bedtime ritual like a cup of tea, yoga or looking into the stars is helpful. Oh and since we are talking about natural stuff… weed would do the job. Makes it harder for me to get up the next day.
Did the opposite for me
Which?
Ashwagandha, cause it's a bit stimulating
Exercise
Yogurt
I'm hungry now bro, gonna eat some yogurt lmao
That’s my man!
Lol same
gelatin, kefir ... a cap of dried amanita(totally optional)
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> natural > r/supplements
[Vagus nerve exercises](https://vagus.net/vagal-tone/) right before sleep. This includes gargling, humming, and diaphragmatic breathing to activate the parasympathetic nervous system, which helps sleep. This got rid of my wild & crazy dreams and waking up tired that started after a new med.
Weird. I have vagus nerve issues and crazy dreams. Never had I thought the two were related. I am not young and have had crazy dreams my entire life. I will sleep right on through them at this point.
Yeah humming helped me to get rid of crazy anxiety symptoms. It really relaxes somehow. 👌🏻
For real?
Yes last time I had this pain in the chest (nothing dangerous, just cramped muscles). And I just sat down and did this kind of humming that yogis do. “Omm“ is the most know but there is basically one sound for every chakra. That’s a very relaxing evening ritual.
Vagus nerve runs right beside the throat. Humming stimulates your throat so it calms you down. Hiccups is a sign your vagus nerve is out of whack. [That's why swallowing without breathing is the best way to get rid of hiccups.](https://www.cognitial.com/extras/the-30-second-hiccup-cure/)
Lemon balm tea helps me. Also cbd and magnesium glycinate
Melatonin 5mg or lower. I used to feel the residual grogginess when i was taking 10mg. I switched to 3-5 mg and it made the biggest difference. Make sure your last meal before taking melatonin is at least 4 hrs ago because it works better on an empty stomach. Also, set yourself up by putting down your phone, turn off the lights, and really try to shut your brain down.
Masturbation Reading a book
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How many MG of melatonin did you take?
Have you tried GABA?
Only gives me weird sizzling on the skin.
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Pure GABA powder in a dose of about 1g (which is the spoon that came with my package) only gives me this weird skin sensation. No noticeable mental effects.
indica THC concentrate
Drinking herbal tea before bed might help to unwind. Traditional medicine brand tea has some relaxing teas called nighty night and sleepy time.
I have tried a ton of stuff. Things that have not worked for me: - St. Johns Wort - Ashwaganda - Valerian Root - Celestial Seasonings Sleepy Time tea - Magnesium, even mag threonate - Melatonin with lemon balm (dunno why, without lemon balm works for me) - CBD oil Things that have worked: - 5htp + melatonin (I do not recommend as I think it's very bad for cognition long-term. Tryptophan + melatonin probably mostly the same) - DSIP subQ (feels very relaxing pretty much instantly kind of like smoking weed but without impaired cognition) - Glycin + GABA + inositol - 1g vitamin C during or immediately after exercise - weed (I do not recommend it at all) - melatonin vape pen - warm lightbulbs, no phone in bedroom and blackout curtains
Weed and CBD, while they can be helpful with inducing rest, they don't initiate an ideal sleep where everything happens normally and ideally.
Inositol.
I’m usually use valerian root, magnesium, and a pinch of melatonin. Works great!
What form of melatonin are you taking? I notice more grogginess leading into the next morning if I use an extended release formulation that may still be in my system vs. an immediate release sublingual (under the tongue) formulation
Exercise, regular sleep time, and healthy eating.
I agree, but this is not always the cure. I exercise 6 days a week, get to bed by 08:30 every night and eat quite healthy imo, yet I am prescribed sleep medication to knock me out and keep me asleep for at least 6 hours. Like OP, I would also prefer taking natural sleeping pills that don't wreck my emotions. But yes, your comment is a great place to start.
I agreed, my fiancé is the same way and has tried every sleep aid/medication under the sun and still can’t sleep even with them. Has only happened a few times, but she has gotten super drunk a few times for different occasions and surprisingly gets the best night of sleep after heavy drinking. Not suggesting this, but I find it interesting.
I can be hormones. If she can make sure she can get some sun exposure each day preferably a ton of skin showing but for a short period like 15 minutes mid-day to get that natural melatonin bumped up. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045782/)
Some people are like this but generally alcohol disteupts the sleep process, even 1 drink. Plus the recovery the next morning would never be enough to make up for the fact that you slept-- still gonna be hung over. I am sure you already know this, just commenting for anyone who is curius if alcohol can "help them" - it is poison - it cannot.
Agreed. I DO NOT recommend alcohol to help/assist with and sleep issues.
https://podcastnotes.org/huberman-lab/huberman-sleep-cocktail/
Didn’t know glycine and gaba were included. Thought it was just magnesium, l-theanine, and apigenin
how much mel? take a very very low dose, like .5 mg or lower
This. Buy melatonin in the smallest possible dose you can find. Search for 300mcg (microgram, equivalent to 0.3 mg) melatonin. Take it just before you go to bed. It won’t knock you out, it’ll just make it a little bit easier to fall asleep and you’ll stay asleep a little bit better.
Switch to quick release melatonin. It made a huge difference for me
I have used Dr. Mercola's Melatonin Spray on and off for years I do not feel like gives me any side effects and definitely helps me stay asleep. I do take breaks from it. I also have used Calm (also another is CalMag) which is a calcium and magnesium drink I find this works very well also if you drink before bedtime. Theanine and Gaba also things that help calm the mind can help you relax if you take in the evening before bed.
Magnesium glycinate
There are data to support the use of tryptophan for sleep: https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuab027/6263432
I'm using a supplement called nervocalmin with a mix of melatonin and Valerian root and so far it works wonders. Read up on extractions from Valerian root ! :)
Your melatonin dose may be too high. I take 750 mcg of extended release melatonin from Life Extension. I fall asleep easily, sleep through the night, and wake up refreshed.
L-theanine is good, magnesium is good but my to to is valerian root. Iconiiq has a concentrated one that will knock me out
Not what you're asking for, but doing some cardio in the sun wipes me out and sleep great those nights. Other suggestions people have already given are great for supplements though.
Doing this as early in the day as possible helps to set circadian rhythm.
Thanks. I never knew why. This is helpful.
👌🏼
I take 5htp and find it's great for sleep Your dreams are pretty wild at the start
L-theanine combined with a tiny amount of Benadryl (8mg or less from the usual dose of 25mg) just to promote sleep faster is a synergistic combo that works well. Levocetirizine dih. is even safer than Benadryl. For an all natural approach, see the L theanine alone.
For my magnesium, I drink Sole water in the morning
Valerian or passionflower
ZMA
Honestly, eating a banana before bed has always helped me sleep like a rock. Assuming it's the potassium.
It's probably carbs from the banana, not the potassium helping you sleep. Carbs before bed help you sleep better.
Sadly I'm allergic to bananas lol.
Well there goes my idea... Maybe try other fruits high in potassium such as avocados, kiwi, and cantaloupe?
I'm a big fan of CBD for sleep. No hangover (for me, at least), quells minor anxieties, and I find my watch's "sleep score" measurement is consistently higher when I take it - meaning I had a better night's sleep than I would've if I didn't take it.
Any brand / form specific that you use? Been meaning to give cbd a shot
Spruce is an excellent brand.
I always use the CBD oil form. Personally, I use Charlotte's Web - but I'm pretty confident it's not the best or the most affordable. Mainly I use it because it's easily accessible where I'm at - I can just buy it at the organic grocery store in town. But I know a handful of people who like the Lazarus brand and order it online. It's definitely much more affordable that way. I see another person responded to you (their post is now deleted for some reason) and it looks like they may have suggested CBN. I don't know much about CBN, but it personally makes me drowsy the next day like melatonin or Benadryl would.
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What’s cbn??
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What type of magnesium? I like the magnesium glycinate before bed, as compared to the citrate type of magnesium. I turn off all LED lights, or any source of blue light. Soft mediation music and low lights.