Hormone Intelligence by Aviva Romm M.D

Author:Aviva Romm, M.D.
Language: eng
Format: epub
Publisher: HarperOne
Published: 2021-04-15T00:00:00+00:00

Sleep Supplements

Melatonin: If you have trouble specifically with falling asleep, melatonin can be a great choice. It can also be helpful for improving ovarian function in anovulation, fertility challenges, and primary ovarian insufficiency, and perimenopausal hot flashers may also get some relief and sleep from using this remedy. It can be taken 30 minutes before bedtime, though it’s ideal to take melatonin two to three hours before sleep. If taken too close to your evening meal it can keep blood sugar elevated, so allow at least an hour, ideally two, after you’ve eaten. This is especially important if you have PCOS, insulin resistance, or metabolic syndrome, or are on diabetes medications. Start with the lowest doses and work your way up as needed.

Vitamin B6: Vitamin B6 is necessary for melatonin production; it’s also one of the most important supplements we have for preventing and reversing PMS and period problems (see Chapter 12) It can be taken before bed specifically to relieve night waking by reducing nocturnal cortisol spikes.

Vitamin B12: Plays an especially important role in allowing your body to reset its circadian rhythm, possibly also due to its effects on melatonin production, and improves quality of sleep, leading to feeling refreshed when you wake up. I recommend taking it before noon as many people find it slightly stimulating.

Calcium and Magnesium: A combination of calcium and magnesium, or magnesium alone, can promote relaxation and sleep. Magnesium may also help if restless leg syndrome or muscle cramps interfere with your sleep, including during pregnancy.

Glycine: Taking this amino acid one hour prior to sleep can help you fall asleep and sleep more deeply.

(5-HTP): 5-hydroxytryptophan (5-HTP), a product of the amino acid tryptophan, is converted into serotonin in the brain. Serotonin helps to regulate sleep and reduces nighttime awakenings.

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