Basics of Sleep Supplementation

Bluestone Health Group LLC
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How many of you know which supplements to use to help with sleep?

Most people have heard of melatonin and possibly even tried it. Many have used calming herbal remedies to help with sleep. One of the main issues with sleep supplements is people giving up too early, or using the wrong one for their own specific sleep issues. Comparing sleep SUPPLEMENTS to sleep MEDICATIONS is also a major issue and an improper comparison. Medications do not improve sleep quality, they simply knock people out and give the appearance of sleep.

The Basics of Sleep Supplementation

  • Inability to FALL asleep is a Melatonin issue.

  • Inability to STAY asleep is a Serotonin issue.

  • The first 4 hours of sleep is the Melatonin Phase of sleep

  • The last 4 hours of sleep is the Serotonin Phase.

melatonin serotonin cycle.JPG


This picture above depicts the sleep cycle in terms of Melatonin and Serotonin.

Supplemental Options for Sleep

Melatonin.

  • Use Melatonin when you have a hard time falling asleep, or staying asleep during the first 4 hours of the night. Liquid Melatonin will offer a more powerful punch if you find falling asleep harder, whereas a higher dose pill form will be a better option if you have trouble staying asleep during that first 4 hour window.

  • Time Release Melatonin does have a place and can extend beyond the first 4 hour window and does help when you have waking patterns during hours 3-6 of the night cycle. It also is a great form of Melatonin when trying to establish a healthy circadian rhythm.

  • Melatonin takes at least 2 weeks to integrate into the system and become steady. By steady, I mean you may have some good nights of sleep, some terrible ones and everything in between during the first couple weeks of using Melatonin. This is normal as you are changing the way your body approaches sleep.

Serotonin.

  • 5 HTP is the best supplement to use when you have issues staying asleep during the night, specifically the later hours of sleep.

  • 5 HTP is a precursor amino acid to Serotonin. It readily converts into Serotonin.

  • Serotonin converts into Melatonin which is why 5 HTP is a great sleep supplement. This conversion of 5 HTP to Melatonin takes around 4 hours, making this the most perfect supplement for staying asleep.

Note: If you are taking SSRIs or other serotonin modulating drugs, 5 HTP may not be the first choice when it comes to sleep. We do see a lot of sleep issues with people taking these types of medications and this must be managed with a knowledgeable medical professional. Consult before taking.

Melatonin and Serotonin are the two most powerful sleep modulators in the body. One being a hormone in action and the other being a powerful neurotransmitter. We have conquered many sleep issues with the supplements listed above. The other very important note here is that the side effects of Melatonin and 5 HTP are almost non existent.