Sleep Aids and Stress Reduction

Finals are two weeks away at my university and students are stressing out, including myself. I have been researching healthy ways to reduce stress and aid sleeping from suggestions my Lifetime Wellness  professor. Some of these may interfere with some antidepressants and other medications. Check with a pharmacist or health professional before combining. This is meant for general educational information only and not a recommendation or endorsement.


Herbs:

Rhodiola- adaptagenic- helps with energy or sleep/stress management

Ginseng- adaptagenic- helps with energy or sleep/stress management

Valerian helps relax to aid in sleep
 

Hormone:

Melatonin- .5-3 milligrams, take 30-60 minutes before bedtime. Helps prepare the brain for darkness.  Also helps GERD and decrease hormonal cancers.  

Vitamins/Minerals/Amino Acids:

Calcium- (take with Mg) : Citrate form of Good products.  Take 500 milligrams on empty 

stomach before bedtime.

Magnesium-(take with Ca) : Citrate form of Good products.  Take 250-300 milligrams on 

empty stomach before bedtime.

L-Tryptophan- 50-100 milligrams reduces stress and helps relax and increases Rapid Eye Movement dream cycle.

GABA- 200-400 milligrams reduces anxiety and helps relax and increases REM dream cycle.

Foods:

Dark Cherry juice- Reduces inflammation, pain and increases melatonin

Walnuts- Decreases GERD and increases melatonin

Pumpkin seeds- High in Zinc (low levels increased anxiety and worry.)
Need 8 milligrams a day. High in L-Tryptophan, an amino acid that relaxes.