Kinetic Patterns Health Blog

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Sleep Easy- Natural Treatment for Insomnia and Restless Sleep
by Doctor Melanie MacIver

My 5 top Natural Treatments for Insomnia

1. Magnesium: Magnesium calms your nervous system, induces relaxation, reduces blood pressure, decreases PMS tension, increases energy in the day, and treats constipation and muscle cramps.

Dosage: 200 to 800 mg at night. I like one package of Magneliveurs before bed.

2. Withania (Ashwaganda): This herb enhances mental and physical performance, and decreases stress and fatigue. Ashwaganda is a general tonic that can be used for stressful situations, especially for insomnia, restlessness or overwork. It’s also a great choice if you suffer from a sluggish thyroid.

Dosage: 15 ml/ day of the liquid tincture (5 before bed), or 4-6 Mediherb capsules/ day.

3. GABA: GABA is a calming neurotransmitter (brain communication molecule) that may be helpful for those with anxiety, muscle tension, or pain. People with anxiety often have low levels of GABA and/ or serotonin.. Many prescribed anxiety medications, such as Valium, target GABA receptors to induce relaxation.

Dosage: 500 to 1,000 mg before bed.

4. 5 HTP: A derivative of tryptophan — the chemical in turkey that makes you sleepy — is a precursor to relaxing serotonin and melatonin. 5-HTP has been found to be effective in treating sleep loss related to depression, anxiety, fibromyalgia, and mild-to-moderate depression.  5-HTP appears to increase REM sleep and decrease the time required to fall asleep, as well as the number of awakenings.

Dosage: 100- 400 mg a day, divided doses through the day and before bed.

5. Valerian and Chamomile: This combination of herbs is hypnotic

(induces sleep), reduces muscle spasms, is anti inflammatory and reduces the effects of stress on the body and the digestive system.

Dosage: 5 ml of the tincture (or 2 medicherb capsules) at dinner and at bed.

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