5 Supplements That ACTUALLY Eliminate Insomnia
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- เผยแพร่เมื่อ 18 ก.พ. 2024
- The supplements that actually work with Insomnia are great but in order to really help your sleep struggles you should Download my FREE All day Focus & Energy Guide Here: 👉 drlegrand.com/focusp-021924 👈
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DISCLAIMER: This content is strictly the opinion of Dr. LeGrand and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. LeGrand nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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Here They Are:
1- 5htp
2- Rhodiola Rosea
3- Ashwagandha
4- Magnesium Glycinate or Citrate
5- Melatonin time release
Happy Sleeping Folks
Mag citrate is great for ENERGY
Thanks for the list - sleep well
I would also add that L-Theanine is calming and relaxing
Ashwagandha has been shown to cause a lot of people to be numb to life. Like a I don’t give a darn about anything. Was going to try that, but I’m already at that point because of my depression. So that’s out of the equation.
@@INKOSK4114 I do hope you will feel better! I suffer from depression sometimes. Even with my Effexor, it happens.
27 years insomniac here.
*Magnesium Glycinate and Magnesium L-threonate for sleep.
*completely cutting out milk, sugar, caffeine and processed food.
*mediterranean diet, healing the gut.
*Aswaghanda/dandelion.
What brand Ashwagandha you use may i know?
Great videos. Very helpful. I have been dealing with poor sleep for years..I'm finding magnesium biglycinate works to relax...and melatonin..but not always. Gonna try some htp and increase my d3 daily.
@basantalamichhane4804 I'm from a different country, so we don't get the stuff you guys get. I bought an Ashwaganda tincture. When you shop, focus on reviews and trust your gut
Sir any Ayurvedic remedy for my insomnia please sir
I had allll the same for yearssss as well. I get mine from Dr. Berg. Most supplements are just fillers and god knows what! I've been using dif things from him, some I go to that he sends me too! IM BETTER THAN I WAS IN MY TWENTYS AND 58 NOW!!!!!!!
I fall asleep easily. It’s staying asleep that is my problem. I always wake up after being in REM.
Check your Vit D3 Blood levels are just above normal
Do you have scientific references for me please? mine was a little above 64.8@@mystrength5640
magensium theornate should help with this👍🏼
@@THROUGHTHOUGTmagnesium glycinate works the same as threonate for this "staying up at night" situation?
The thing that has made a massive difference with not waking multiple times throughout the night and also sleeping longer for me lately is lithium orotate. 5mg an hour or two before bed.
And the thing that was a total game-changer for getting my sleep cycles back to normal, after they had been ridiculously out of whack for years, was simply getting sunlight directly into my (closed) eyes for about 5 minutes as early in my day as possible. Crazy how much something so simple helped with that.
Thanks for your comment. Are you taking 5 mg. lithium orotate every hour while you are awake?
Only once,1 or 2 h before bed
@@siriusfeline one 5mg capsule, once a night, an hour or two before bed.
Thank you. I'm optimistic about this product, for some reason. @@murphsviews
Lithium orotate is, unfortunately, not available in the Netherlands, where I live. Can I ask you what or where your source for it is?
I take magnesium and Ashwagandha. And it helps 😊
Capsule ashwagand or tea?
My favorite combo
Great stuff doc, rock on.
This is great info. If you have Fibromyalgia though, you may do all of these things and still not get much relief, so please don't feel badly if you still have issues. There are other physical problems involved, with one example being the failure of anti-diuretic hormone to turn on at night, and another being a sleep disorder called alpha-delta sleep anomaly. If you have high blood pressure or PSVT, be very careful with 5-HTP and Rhodiola, as they can raise blood pressure and/or pulse. This warning also applies to all of the types of ginsengs and phenylalanine. You may have a serotonin transporter gene mutation so that L-tryptophan won't work for you. Circadian rhythm disorders are ubiquitous in Fibromyalgia and Seriphos is probably the best supplement to help that; take one at dinner, and two an hour before bedtime. You may also need a lot more magnesium than most people to see the improvement in sleep. Don't give up!
Never heard of an antidiuretic hormone.
B1 deficiency is what causes fibromyalgia and magnesium
I have ADHD and I use a sound machine next to my right ear and put it on the rain sound. This helps me stop thinking and allows my mind to go to sleep.💤 🎉
Have you looked at NAC?
I use an old ear phone speaker an insert it in a headband around my right ear as well. Listen to waterfall/rushing river sounds from my fire tablet. Great app, Relaxing melodies.
❤ the waves & oceans.
I really needed this.
I never sleep, nothing works. I switched from Relaxium to Magnesium Glycinate but I don’t even get a yawn out of it. They gave me Melatonin in the hospital and the hallucinations kept me awake on that one.
May Allah give you strength and power to overcome your insomnia
There are several areas to work on - worth listening to him. So magnesium needs to be in sufficient amounts, depending on your own metabolism and diet. Can take 400mg, possibly up to 800mg, and magnesium glycinate works with both parts on sleep. He did suggest Epsom salt baths to get magnesium in.
Melatonin from the hospital are probably the drug company version, you might find natural melatonin works better, and you can up the dose until it works.
L-Tryptopan also helps, as it provides the base for melatonin.
B vits can help - look into NAD, NADH.
Also L-theanine - I take the liquid form at the moment for absorption.
CBD oil can help with sleep - if you take it 3 x a day, it will build up, and there are versions you can take in the evening. It helps the body relax, and cope - works with the endocannabinoid system in the body.
Vagus nerve reset exercises - look up on You Tube.
Military relax process - consciously relaxing every part of your body.
Video - Daylight cycle really helps also - get out in the morning and get sunlight, fresh air and exercise. Sunlight resets your pineal gland and increases serotonin, which then increases the melatonin.
Video - Stop screen time 2 hours before bed, stop eating 3 hours before bed
Stress will override the natural support - again he is right.
Your nervous system is stuck in fight or flight. Too much adrenaline and cortisol from prolonged bad sleep and maybe other stress. Work on that and you will sleep.
Sorry you're going through that. Hope you find something that works for you.
So understand. I get tired, exhausted, falling over, but I never feel SLEEPY. As a nutritionist and into holistic health, I have tried everything. NOTHING natural works for me.
68 degrees? I live in TX who's going to pay that electric bill ???
I listen to sleep hypnosis to sleep every night to help me fall asleep faster.
Which One do You hear?
Thank you , I love you ❤
I use Tart Cherry extract which is a precursor to Melatonin and seems to deliver Melatonin in a therapeutic amount. Melatonin can actually disturb sleep if not taken in the proper dose,
What's the proper dose??
Melatonin gives me HORRIFIC nightmares, sadly! 😭
same 😳and it knocked me out i feel paralysed
Me to and does nothing but makes me feel weird
Even half a mg.? Any more than that gives me too vivid dreams.
Me too! They are so vivid, brightly colored and REAL feeling.
Melatonin brings back horrific memories from years ago, all the horrible things that have happened over the years and shut away. All come to the surface.
L-Tryptophan/5-HTP makes me stay awake, just an SSRI 🤨
But it does help with overthinking, but it reduces the pleasure of eating/sex etc
Melatonin causes paradoxical effects in me. If i need energy to get things done I can take melatonin because it wires me up lol. It's like taking amphetamine lol😊
Allora ...quando prendi la melatonina, la mattina oppure la sera ? 😮 io proverò , per vedere se mi da energia, ho bisogno di essere piu energica...
same
If you’re anemic you can have insomnia as well as RLS
Have iron & hemoglobin levels checked and supplement with a food grade iron. Also daily walking helps
Tried them and the some. STILL can’t sleep! But great list for those that have a small struggle once in a while.
I take melatonin two hours before bed, and no caffeine after 3 p.m. I do not drink anything but water two hours before bed. I have ADHD, and have had this as long as I can remember. I listen to soothing Christian music without words, and it helps me relax, and I usually go back to sleep. I will try some other supplements others on here including the doctor suggest.
I like Tart Cherry juice
Tryptophan can cause a neurotoxic reaction in some people- like me! It depends on your microbiome. Try 200 mg a night for a while and notice if you wake up groggy or feeling hungover at all. If not you can up your dosage. I used to take 1200 mg in a night and it would guarantee great sleep and wonderful dreams- but I could only do that every once in a while. Then I had some surgeries and IV antibiotics that ruined my microbiome and now I can’t take it at all without feeling like I have the worst hangover ever. You need the right kind of microbes in your gut to convert it to serotonin. Otherwise it’s converted to a neurotoxin.
Thanks for this info, very useful
Really? What neurotoxin? Is there scientific research into this?
@@Cancellator5000 I don’t know what it’s called. Yes there was research on this. I don’t keep all of the references at my fingertips, give it a google.
I certainly wish I could get tested for something like this. I’ve battled for years and have tried sooo many things under the sun. I need serious help!
Why are you saying "such as like", since "such as" and "like" mean the same thing? It's redundant, like "repay back", for example.
Very few people with insomnia will be helped by any one supplement, much less eliminate their insomnia. Titles like this one drive me nuts for that reason, but I know it’s just click bait. I take 7-9 supplements every evening for sleep, and I’ve written an actual book about all of the lifestyle practices, diet hacks and clinical therapies I’ve tried. I sleep pretty well now, but it’s work. I adjust my entire life around it.
Cool. Would love to hear what works for you. It wouldn't necessarily work for me, but I'm trying to work on a cocktail because insomnia sucks balls.
@@Cancellator5000 taurine, theanine, ornithine, ashwaganda, holy basil, inositol, magnesium, cbd and sometimes glycine is my current stack. I also use my infrared light twice a day, which makes a big difference, and use a number of other practices. Just try stacking things but add things one at a time and notice if you feel foggy the next day. I can’t take melatonin or tryptophan, and don’t like kava or valerian, but those work well for a lot of people. Just do some research to get quality supplements, that makes a big difference.
Have you tried following what Bryan Johnson said? He has a perfect sleep score.
@@kevchangu I have tried everything everyone has said. I have literally written my own book on everything I've tried. But I have had a metabolic-hormonal-inflammatory disorder my entire life that causes me to have insomnia. And what I said stands: very few people with real sleep issues will be helped by one or even a few supplements or practices.
@@ava.artemis sorry to hear that. I guess I'd say to go to bed really really tired but you probably already tried that eh
Does GABA help to fall asleep? Is it compatible with Ashwaganda, 5htp and other supplements ?
I have been working rotating shift work for 27 years. I had issues falling asleep before I started shift work, but it is way worse now. I also have ADHD. I am currently using prescription meds when I have to work to sleep, but am trying to get away from pharmaceuticals. I have tried several supplements and a few work a little bit, but I haven't found the perfect combination for my messed up sleep schedule.
Diet has a lot to do with it too. make sure your supplements are from s high quality well educated natural health food store and not some junkie place. During your waking hours-high quality multi and extra d, b complex to start. Try not to eat less than 2 hrs before lay down to sleep. Sleep supplements are tricky maybe while on meds. magnesium before bed is ok. Talk to well educated natural health food store for the sleep supplements. Transition from meds to supplements can be a little tricky. Find functional medicine doctor and/or a good naturopath Dr. Good luck
I’m on sleep meds for years. I have hashimotos and very low progesterone, and the COMT gene mutation which all give you insomnia. Drs gave me levothyroxine for years and I found out a side effect is insomnia. So I am now taking NaturThyroid, 75 mg prescribed progesterone, and 1 Ambien CR a night. I have a heart medical issue-heart attack in 2020. Dr wants me to sleep. Will keep me on Ambien and I can only sleep on that. If my mind is agitated I’ll get a 1/2 cup of hot A2 milk and sip that in bed. It puts me to sleep.
i try everything nothing works except zolpidem 10 mg
@@SamiJaludi yeah that’s me too
@bjamngirl what us A2 milk? Does drinking milk before bed cause weight gain? That's one of tgecreasons I didn't try it
Ginger and chamomile tea plus ashwaganda plus magnesium plus zinc ! will work most of the nights!
Anyone on here prescribed Ambien and have been on it for a long time? Ashweghanda interferes with Ambien. Melatonin gives me headaches and wakes me up and I didn’t sleep at all on it. I found what helps even better sleep is Neuro-Mag L-Threonate, Rhodiola, and D vitamin. Take them in the day, though. Also have your progesterone checked. I had no progesterone nor was I making progesterone, so I am on 75 mg of progesterone a night. Hashimoto disease kills your sleep also and I found that my hypothyroidism was actually Hashimotos. So doctors have had me on Ambien so I can sleep.
Ambien the only pill helps me to sleep
I wish!
I had Ambien for 14 day and 30 day prescriptions and I loved it. I fell asleep immediately and I woke up 8 hrs later, with no hangover at all.
I love Ambien but doctors don't like prescribe it anymore.
@@scorpio-girl687 I got lucky so far with my clinic. I have a heart condition so the doctor let me stay on it with the reason that sleep deprivation is much more of a heart health risk than a little Ambien pill. Get with a pharmacy to see if they know who the doctors are that still prescribe it.
The problem with videos like this is you are causing insomniacs who are already chasing sleep to chase more sleep with more trial and error. This adds to the anxiety about poor sleep and actually makes it worse. The more you chase sleep without finding a solution, the worse insomnia gets. I started sleeping better when I lowered my anxiety about sleep and stopped trying every trick or supplement in the book. So many people here have no idea that their insomnia is actually made worse by their thoughts about sleep. It can stress you out enough to sleep worse.
Excellent point, no supplement is going to help with insomnia, all the best sleepers don't take anything!
@@alichishti579 Exactly. I actually sleep better now after taking LESS supplements. Now I admittedly did have a very low vitamin D, but at first I was taking 10 different things and stressing myself out not knowing which one works!
Some suplements can help to reduce stress and other can help to start think more positive also think less about bad thnigs. They can help in 30% - 40% with chronic insomnia.
I am using melatonin 1mg and valerian root 500mg in combo, and it's working for me. 7 hours of pure sleeping. But anyway, I need at least 30-40 minutes to fall a sleep.
I’m surprised that you don’t recommend magnesium L-threonate as it most effective in crossing the blood-brain barrier. What gives?
Thank you this is very helpful. I go to sleep at 1 am and wake up at 5 am, feeling hot, with palpitations, ringing in my ears and sweaty palms. Then it takes hours to go away so I can go back to sleep again. Then I’m tired and can’t concentrate all day because I did not sleep enough.
Tonight I’m trying taking magnesium glycinate and see what happens.
Are you menopausal? Or maybe anxiety?
omg! the ear ringing! then all sounds seem so harsh too.
Rodiola dont work with me but ashwaganda does
yes ,i do like a cooler room at night . i never heared of time release melatonin .nor did i know they sold L-Tryptophan, ,,,, very awesome vid thank u sir . KEEEP IT COMING . i just see your stuff POP in my feed . on here . do u do info on type 2 DIABETES stuff , in the herbs and nerve repair . of the mylin sheeth.
Please don’t forget the high histamine because methylation problem and gut infection or inflammation ( H-pylori ) can effect people sleep .
Danke dir digga
What are your thoughts on the “Huberman Cocktail” consisting of l-theonine, magnesium l-threonate and apegenin taken 1/2 hour before. When I tried it, one noticeable thing was my mind not racing mind not racing anymore. I have ADHD
Great content doc. But one disclaimer should be in place about Ashwagandha - you should NOT take Ashwagandha if your Thyroid gland is already hyperactive (it could be life threatening). It is VERY important to get a blood test for Thyroid hormones before taking Ashwagandha.
I didn’t sleep at all and hallucinated on tryptophan.
Thanks for this! I'm one of those ADHD people who has no problem falling asleep but wakes up EARLY and energized with only 5-6 hrs of sleep. It used to not be a problem but as I age find it is definately something that needs to be addressed. I find that now i'm waking, having coffee, hiting the gym because my energy is through the roof, having a recovery protein shake then...CRASHING. all this before 9 am. If I go back and nap for 20 mins it feels like im getting a huge deep sleep as if i've been out for hours only then can I start my day....its something that I would like to stop. Help 😞
Tryptophan is restricted in Australia for some reason 🙄 I find Magnesium Glycinate helps a lot. It's also good for muscle cramps.
Also: Valerian, glycine & CBD oil.
What about Valarian root! ??
I took some meds and unfortunately suffered major sever side effects and one of them, was insomnia. I haven't had a 6h+ night sleep since...2005. sometimes I even sleep 2hs, I have developped a heart condition which makes it worse. I tried melatonin and MG, nothing helped...ashwaganda gave me anxiety. Im hopeless and suffering a lot.
I use this stack for sleep. It really works for me --- Ashwagandha, GABA, l-theanine, Lemon Balm, L-Tryptophan, and occasionally melatonin added to the stack too.👍😌😴
Nice what are the mg for each if you don’t mind sharing
@@Hyderabadivikings No problem at all | Ashwagandha = 500mg. GABA = 500mg. l-theanine = 100mg. Lemon Balm = 500mg. L-Tryptophan = 500mg. Occasional melatonin = 1/4mg or 1/3mg. 👍
@@MrKFNeverGiveUpis there one supplement that has all that?
@@danalacy3283Not one, but is this Les expensive: 1. Hydrate 2. Eat nutritious food (avoid processed foods, get off the caffeine, avoid sugar), 3. Exercise, 4. Meditate
@@sctt5071some people still need extra help
What about cbd oil?
Use weighted duvets. They work like a charm
What if I am on a statin? Can I take ashwagandha and the others?
I had allergy testing done and was found to be positive on three chemical elements. As a result of this I take certrizine on a night (antihistamine) and have found that I sleep much better. It may be worth going down this path if you have itchy skin, asthma, swelling etc. Better than all these supplements.
Full spectrum CBD. L Theanine. Myo Inositol.
I have RLS. Long term.. Have no quality of life. Mind races all the time. Only thing ever worked was gabapentin but the side effects were horrendous. This means, if I'm right, I have a gaba/glutamate imbalance? I'm going to start taking L-glutamine and taurine and maybe some l-theanine.
The cheapest and easiest is meditation. I can't turn my brain off without it.
Vitamin B1 us supposed to help with shutting your mind down at night and insomnia. Dr. Eric Berg has a video on it
With out going back on it or you need it just for that benefit cuz I wanna remove that shit forever I hate insomnia
Are you saying 8 hd?
İ take 120mg magnezyum biglisinat 3 mg melatonin 300mg magnezyum oksit and 10mg vitamin b6
Magnezyum oksit alma boşver cok az emiliyor
I just watched a video from another doctor that said Ashwagandha was dangerous. ???
There’s clinical research which support PS20 Phosphatidylserine for reducing cortisol
Yes! Phosphorylated serine is even better aka Seriphos.
Thanks!
rhodiola makes me sleep good.... l tryptophan and 5htp keep me awake
No theanine??
Magnesium glycinate WOW! better than Rx Ambien
I wash down magnesium glycinate with camomille and peppermint tea, and use melatonin from time to time. I also use a CPAP.
I'm trying kava kava
300mcg TimedRelease Melatonin worked wonders for me,1-5mg melatonin gave me nightmares.
?
How do I get my doctor(s) to check my cortisol levels? I bring it up and they discount what I say.
Say ur under heaps of stress, and waking up all through the night and u need to check cortisol, or tell em ur gonna take a suppliment, like ashwaghanda and u want a baseline score before supplimenting
Trazadone stay asleep/ low dose seroquel
Tryptophan gives me a headache..same with 5 htp
5-HTP gives you WILD dreams!
Jet lag has disrupted my sleep
I feel my head twitch at night when I try to go to sleep. Why do you think that is?
I take ashwaganda and magnesium not really helping though
@@ZELLIOTTONE Check the nightstand for a huge mug of black coffee.
Anxiety and panic disorder
Low magnesium levels
CBD could help too.
Suddenly have a thumb hand come out(scaring me)
I have never seen anything more effective than Kava Kava.
It doesn’t do a thing for me.
👍👍👍
It's great to see this... I have also treated myself. Weedborn oils have helped me a lot.
If your going to tell people what to take, it would be more helpful to include HOW to take the product.
5htp makes me feel good for a week and then my mood crashes and I get crazy depressed. Huberman has an explanation for why 5htp might be risky.
Melatonin and (L) tryptophan and 5-htp do exactly zero, for me. (And I have tried xr of those, nothing.)
Valerian root and chamomile do exactly zero.
L-theanine makes me hyper.
Ashwagandha just make me "anxious", (I'll put that in quotes).
The smell and taste (or aftertaste) of Lavender and rosemerry make me nauseated, and don't help me sleep.
Doxylamine does nothing.
'Benadryl' like products helps somewhat, but only when using 1/2 doses (full dose = hyper).
Caffeine, or advil, or magnesium citrate [with B1 and with d2 or d3], those sometimes help with sleep.
(I've tried most of the various magnesiums, most are neutral. )
So..., ideas? Let me restate: melatonin doesn't work.
Holy Basil
If an AI wrote your script, you should train it on more written word content. It's got you skipping words and sounding odd. Just something to consider Doc.
30mg ambien! :)
Once you take it you need to supplement for life like trt
Hello haw can you please help me haw to see you?
None of these have worked for me. I've tried all that are mentioned plus others.
I've given up.....
Try calcium, combined with magnesium. They help each other for resorption. It helped me most.
I feel you...
Smoke a joint and go to sleep
Just meditate before you go to sleep. When you have a calm mind, it's easier. And look for any deficiencies that could affect sleep like vitamin D.
@@uschiuschi3232in the same pill??
Mulungu
Hops
Passionflower
I listen to the bible on audio. The devil usually flees within 10-15 minutes. 😇
Exactly. Going to sleep like this always works and my toddler never wrestled to go to sleep either when listening to our Father
Does that actually work to get you off to sleep faster?
@@montyburnsgaming3609 It does for a variety of reasons. *In peace I will lie down and sleep, for you alone, LORD, make me dwell in safety.* Psalm 48:8 Do you have the comfort of knowing what will happen to you beyond this existence?
I have listened to the bible as well during the night, relaxing but doesn't have with insomnia sometimes.
@@neskid26 Sorry to hear that. Might I ask what parts of the bible you're listening to?
ADHD is not the only thing causing insomnia. What else is there
I like his videos but he needs to keep his hands still they drive me crazy
Awe ❤he’s trying to help us
If you tie his hands down, he wouldn’t be able to talk
These supplements have not helped.
Sorry but this is mostly BS. If you truly have restless legs syndrome there is no amount of magnesium that will help you enough to fall asleep. It is awful!!! Also melatonin often makes RLS symptoms worse. It really made mine worse. Treating insomnia can be very very difficult for some people and no amount of supplements will help.
Restless legs syndrome can also be a potassium deficiency. Try an electrolyte will enough potassium citrate.
Careful with potassium (kidneys), try to get it from more from food i.e. bananas avocados etc.
Benadryl and Melatonin both give me RLS so bad that I actually have to use an opioid pain medication to get rid of it. Ambien stopped working for me but I didn’t up the dosage because of the side effect of brain fog. Anyone else have IIH?
Melatonin helps
❤❤❤❤❤❤❤❤❤❤❤❤❤❤
U will never wake up again
Your hands waving prevents me from concentrating on what you are saying😵💫
Mirtazapine 7.5mg. Sleep for 10hrs and have some wild ass dreams.
U do not hav a clue about insomnia!
Im sorry hes knowledgeable but very out of shape typical doc . If you dont practice what you preach how can anyone trust what you say .
What a scam this channel is
Indica Cannabis.