Supplements for Sleep: What Helped Me + How I Take It
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This is not medical advice. This is just what my body likes after a lot of trial and error.
My Bare-Minimum
Magnesium glycinate (Pure Encapsulations brand)
4 capsules before bed, 120mg each
This is my non-negotiable as I am magnesium deficient
Valerian Dream tea by Richi
A floral wonderland
Feels grounding and herbal
For Extra (Adrenal / Stress) Support
Adrenal Reset Nightly Restore by Gaia Herb
Herbal Supplement with Ashwagandha, Magnolia Bark, Cordyceps, Lemon Balm
Great for when my nervous system has needed more support and I was healing from adrenal fatigue
The Good Patch “Relax” patch
Infused with Ashwagandha, Rhodiola, and Passionflower.
I cut it to the size I want (1/2, 1/4, 1/8)
Currently, my stomach is too sensitive to can’t handle an oral supplement of ashwagandha, so I’ve found this patch to be great for supporting my adrenals
I also lean on this for helping me handle stress during my luteal phase when I don’t to take melatonin (as there have been studies showing that melatonin can increase moodiness the next day, which is already increased during luteal as well)
For Extra Fall-and-Stay-Asleep Support:
Melatonin:
Some melatonin brands (especially Trader Joe’s and Olly) gave me intestinal cramping, which I’ve heard can be a common side effect from certain brand’s melatonins. So I’m very picky and very light with melatonin now.
The Good Patch “Dream” patch
Infused with melatonin, hops, and valerian root
I cut it to the size I want (1/2, 1/4, 1/8)
Gentle, and has helped me queue by circadian rhythm back into alignment
Cymbiotika sleep melatonin (use this link for 20% off)
Unless trying to sleep on a plane, I don’t take the full serving. I use only a few pumps out of the 12-pump serving (similar to The Good Patch, I’ll do 1/2 or 1/4 of a serving).
Warm, rose-y, drifts me right off to a lovely dream-land
Your sleep stack doesn’t need to be impressive. It just needs to feel kind to your body.
