Renew Sleep Solutions :: Sleep Supplements and When to Take Them
Sleep Supplements and When to Take Them
Though many sleep aids and obstructive sleep apnea don’t mix well, over-the-counter supplements may be a viable solution for folks who are struggling with falling or staying asleep.
Gentler and milder than their prescription counterparts, these supplements can help with various issues with your sleeping habits – from trying to get into a sleepy state of mind, to staying at rest without waking up throughout the night.
So if you’re having trouble with your nightly sleeping routine, and don’t necessarily want to take a powerful prescription to rest, check out the following guidelines when it comes to sleeping supplements, and when you should take them.
For Trouble Falling Asleep…
Melatonin can first be used when you are having trouble falling asleep, but are not necessarily waking up in the middle of the night.
Start with 3 mg of Melatonin one hour before bedtime for five days. If you are still having trouble, you can stop taking the melatonin and try 100 mg of Theamine one hour before bedtime instead. Otherwise, continue taking melatonin to enjoy a good night’s rest.
5-HTP helps the body produce a boost of serotonin, which can help regulate both your mood and sleep cycles. As such, it can be beneficial if you have trouble falling asleep, and tend to wake up during the night. If this is the case, take 300 mg of 5-HTP before bedtime for five days.
If after this time period you are still waking up during the night, or are still having trouble falling asleep, try adding 3 mg of melatonin around bedtime for an additional five days.
For Trouble Staying Asleep…
If you find that you wake up during the night and suspect it is related to underlying stress and anxiety, Taurine may be able to help. Often combined with other supplements, Taurine has a calming affect which may alleviate the stresses of the day, and help you fall asleep faster if you do wake up.
If you find you are stressed and anxious and wake up during the night, try taking 500 mg of Taurine an hour before bedtime along with 200 mg of 5-HTP at dinner time for five days.
If you have a busy mind and are thinking about something more specific, try 300 mg of Phenibut along with 500 mg of Taurine before bedtime for five days.
If you tend to wake up at night and can’t get back to sleep within 5-7 minutes, and feel generalized stress and anxiety, try taking 200 mg of 5-HTP at dinner time, and 500 mg of Taurine at bedtime for five days.
If you are still waking up, you can try adding 300 mg of Phenibut about an hour before bedtime for an additional five days.
Melatonin can also come in handy for staying asleep as well, particularly when there aren’t underlying issues with stress or anxiety, and you aren’t clear why you are waking up on a regular basis. If this is the case, try taking 3 mg of this sleep-cycle regulator at bedtime for five days, and see if that fixes the problem.
Remember that if you have obstructive sleep apnea, you may need to reach out to a physician to ensure that whatever sleep aids you take won’t interfere with your condition. With a little research and insight from a medical professional, you’ll have a great chance of catching the Zzzzs you need in no time at all.
For more information on the dangers of taking some sleep aids and having sleep apnea, read this recent post.