Do you need help with Insomnia?
Acupuncture is an extremely effective treatment to help with your sleep, but along-side this ancient treatment, supplements can decrease the time it takes to see benefits.
Below is a list of the most beneficial supplements for Insomnia, along with correct doses:
1)Melatonin (only purchase SLOW RELEASE)
Dose = 0.1-3 mg, 30-45 minutes before bed
2)Magnesium
Dose = 500 mg, 30-45 minutes before bed
3)Valerian root extract
Dose = 300 mg
4)Niacin (low flush)
Dose = 100 mg
5)Vitamin B6, taken in the morning
Dose = 50 mg
6)5-HTP
Dose = 50-200 mg before bed to rebalance serotonin
7)Calcium
Dose = 1500-2000 mg daily has a calming effect (Liquid Calcium is recommended)
Nutrition:
- Increase consumption of foods that contain high levels of tryptophan such as turkey, bananas, figs, dates, yogurt, milk, tuna, and whole grain crackers as they promote sleep.
- a diet high in calcium, magnesium, phosphorus, potassium, and vitamins B and E is recommended. These vitamins and minerals are easily depleted by stress.
- Increased consumption of fruits and vegetables such as apricots, wintermelon, asparagus, avacados, bananas, and broccoli in addition to brown rice, dried fruit, figs, salmon, garlic, green leafy vegetables, soy products, and yogurt.
- AVOID caffiene (coffee, tea, cola, chocolate), tobacco, alcohol, and sugar whenever possible.
- drink 3 L of water/day
I want to thank AcuMedWest Inc and the amazing Acupuncture Desk Reference for this helpful information with Insomnia!
