My 3 favorite Sleep Supplements

In order of amazingness:

1. Melatonin 0.5-3 mg at bedtime. Start with 0.5 mg at bedtime and increase if not helping. If you wake up with a headache, lower the dose.

2. Tryptophan 500-1000 mg an hour before bedtime. (this raises Serotonin so helps with mood too).

3. Phosphatidylserine 100-300 mg. If you are stressed and not sleeping or waking up in the early hours and having trouble falling back to sleep, cortisol can be the problem. Use Phosphatidylserine with dinner and at bedtime.

All 3 of these supplements improve brain function, and memory.

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  1. Excellent — very helpful! As someone who has difficulty sleeping, I just never knew that phosphatidylserine helped. Do you have any thoughts on also taking magnesium and/or calcium before bedtime?

    1. Yes, magnesium is also a great sleep aid. If someone is suffering adrenal fatigue from whatever stress, (infections, lifestyle, overwork…), they will most likely be needing magnesium. The type of magnesium you would choose depends on your bowel. If your bowels are sluggish use magnesium citrate, otherwise magnesium apartate, glycinate or oxide. I generally recommend using magnesium with calcium in a 1:2 or 3 ratio.

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