PHYTOTHERAPY FOR SLEEP

In touch RISE: Community about Nootropics and Biohacking. We tell you about useful supplements for insomnia.

A selection of working supplements from Dr. Lillian Somner's book “Herbal medicine for mental health” with the support of Daniel Amen, a practicing psychiatrist and specialist in brain diseases.

List of additives and general recommendations

Melatonin – This is a hormone that is effective in inducing sleep in only 25-30% of the population, and its effects are dose-dependent; the higher the dose, the more likely you are to fall asleep.

There are a few side effects of melatonin that are little known. If the dosage is too high, you may have nightmares. If this happens to you, reduce the dosage. Some people complain of a morning “hangover” after melatonin, in which case it is also worth reducing the dosage. Melatonin reduces the time it takes you to fall asleep, so it can be useful if you have problems falling asleep. Sometimes you can find melatonin from cherries, because cherries contain a record amount of melatonin.

Adults take 1/2 tablet (1.5 mg) at night.

L-theanine – amino acid, obtained from green tea leavesL-theanine stimulates the GABA receptor to calm your thinking so you can fall asleep. Start with 100 mg before bed and gradually increase the dosage. After you have taken the first 100 mg, if you are still awake after 45 minutes, take another 100 mg and so on until you find the right dosage.

Tryptophan and 5-htp. These two amino acids are precursors to serotonin and are useful for relaxation, mood enhancement, anxiety reduction, and sleep. Do not take them together.

The dosage for tryptophan is 500 mg before bed. The dosage for 5-htp is 100 mg before bed.

Phosphatidylserine. This amino acid is useful if you wake up in the morning with a lot of anxiety. Take it before bed to make your morning more relaxed.

In general, it’s a good thing for memory and restoration of cell membranes.

Nutmeg – best known as a spice used in cooking. Start with 1/4 teaspoon an hour before bed. Increase the dose by 1/4 teaspoon every three days until you reach 3/4 teaspoon or until you begin to fall asleep quickly. Be careful with the dose, anything over 3/4 teaspoon may cause hallucinations.

Hop – is also a relaxant. It helps relieve muscle spasms and also calms the mind before sleep. It is often mixed with other herbs (valerian and lemon balm) to improve sleep.

Linden flowers – used for their relaxing and mild sedative effect. Drink one cup one to three times a day.

Linden flowers are sold in any tea shop, herbalist's shop, or you can collect them yourself.

Passionflower – relieves muscle tension and relieves tension from the brain. Sold as a tincture, tablets or herbal tea.

For insomnia caused by pain

Poppy – has mild pain-relieving properties. Just include poppy seeds in your diet for 2-3 days. The effect is cumulative. Or you can find poppy seed extract on the marketplace.

Valerian officinalis – an antispasmodic agent that improves muscle relaxation. Research has shown that valerian alone takes several weeks to effectively reduce the latency period of sleep (the period of falling asleep). Therefore, it is combined with other herbs that act faster. The limiting factor of valerian is the smell.

Article written by Ivan S, community member Rise: Nootropics and Biohacking.
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