|Sleep Quality||3||Magnesium, Melatonin, Lavender, Valeriana officinalis|
|Insulin Sensitivity||2||Magnesium, Melatonin|
|Cortisol||2||Magnesium, Melatonin, 5-HTP|
|Sleep Latency||Neutral||Valeriana officinalis|
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In two small preliminary trials, people with insomnia resulting from disorders of the sleep-wake rhythm improved after supplementing with vitamin B12.
Passion flower is commonly recommended by doctors as a mild sedative for those suffering from insomnia or nervous exhaustion.
People with period limb movements during sleep or restless legs syndrome often have sleep problems. In one trial, insomniacs with these conditions slept better after supplementing with magnesium.
Studies have found a combination of valerian and lemon balm to be effective at improving sleep.
Chamomile is commonly recommended by doctors as a mild sedative for those suffering from insomnia or nervous exhaustion. It is a particularly good choice for children whose insomnia may be related to gastrointestinal upset.
Catnip is commonly recommended by doctors as a mild sedative for those suffering from insomnia or nervous exhaustion.
Bitter orange has a history of use as a calming agent and to counteract insomnia.
American scullcap is commonly recommended by doctors as a mild sedative for those suffering from insomnia or nervous exhaustion.
1 8 ounces up to twice daily for seven days. Tart cherries contain a small amount of the sleep-regulating hormone melatonin and may improve some measures of sleep quality.
Take under medical supervision: 0.5 to 3.0 mg daily one to two hours before bedtime. Taking melatonin before bedtime may help reset your body's internal clock.
Lavender oils aroma is known to be calming and may be helpful in some cases of insomnia.
Hops is commonly recommended by doctors as a mild sedative for those suffering from insomnia or nervous exhaustion.
Corydalis contains several ingredients, one of which has been shown to influence the nervous system, providing pain relief and promoting relaxation.
Adults: 200 mg two hours before bedtime and 400 mg at bedtime; children: 3 mg per 2.2 lbs (1 kg) body weight. 5-HTP is converted into serotonin and might, therefore, be helpful for insomnia. Studies show, supplementing with 5-HTP appeared to improve sleep quality.
300 to 600 mg of a concentrated root extract 30 minutes before bedtime. Valerian may help you fall asleep faster and enjoy deeper sleep quality.
1 to 2 grams at bedtime. L-tryptophan has been used successfully for people with insomnia in many studies,including double-blind trials.
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