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3 Scientifically Proven Supplements To Help You Stay Asleep

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Art Solbrig Insomnia remedies on Earth Clinic.

by Art Solbrig
Published August 11, 2020
Updated August 20, 2020

In Pursuit of Restful Sleep And Help For Nocturia

We can all use some restful night's sleep, but not much good to get to sleep only to have to wake up every hour to go to the bathroom! So toward the end of this post, I mention two supplements to help with nocturia. This combination should be useful for many as long as they can tolerate the supplements.

One topic that seems to come up regularly on Earth Clinic is poor sleep or insomnia, so I thought I would try another experiment to see if I could improve my current sleep regimen. On that note, I can say that I found a bit of improvement with the addition of zinc to my normal magnesium and melatonin 123 sleep regimen.*

*Editor's Note: Art is referring to his nighttime regime of 10mg of melatonin once per hour starting a 8pm for a total of 30mg. In other words, one 10mg capsule at 8pm, one 10mg capsulte at 9pm, and one 10mg at 10pm.

While medical marijuana can be useful for sleep, it is not available to everyone unless you live where it is legal, so another effective alternative would be desirable.

I have been using the melatonin 123 and one magnesium supplement with it, such as Magnesium L Threonate, Magnesium Glycinate, and Magnesium Taurate.

This combination of magnesium and melatonin 123* seems to work reasonably well.

Still, I wanted to see if there is any room for improvement, so I started reading studies on supplements that can help with sleep. I came across several studies that looked interesting. One study caught my attention since I already use two of the three mentioned supplements, so I added the missing supplement to my sleep regimen and asked a friend with sleep issues to try it at the same time.

Our results showed an unscientific improvement in sleep quality after three days, so I thought I would share it with EC since sleep issues are so common, and hopefully, someone else will also find it useful to improve their sleep.

Magnesium

This Psychology Today article discusses the use of magnesium as a sleep aid:

The next study clearly indicates that magnesium is useful in insomnia in the elderly:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

Zinc

The following link illustrates zinc as a sleep aid:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713303/

Melatonin, Magnesium, and Zinc

In this study, they used melatonin, magnesium, and zinc. I had never heard of zinc used as a sleep aid before, which also caught my interest. Here is a link to the double-blind placebo-controlled study abstract:

https://pubmed.ncbi.nlm.nih.gov/21226679/

Dosing based on the above study of three supplements for sleep are as follows:

1. Magnesium - 225 mg one hour before bed
2. Zinc - 11.25 mg one hour before bed
3. Melatonin - 5 mg one hour before bed

 For the past week, a friend and I have been experimenting with the addition of zinc to melatonin and magnesium.

I gave the same set of supplements to my friend to use, and we both have been taking them for a week. My friend said it definitely does seem to improve sleep in terms of length and deeper sleep (much less waking from sleep and easier to fall back to sleep, as well as fewer trips to the bathroom during the night).

Since I was already taking melatonin 123 and magnesium taurate, it was easier to determine what difference the addition of zinc made, and I would describe that difference as more restful and longer sleep ( 7 to 8 hours instead of 6) after a few nights of use.

Since I already had the three ingredients, I should mention that I took them at the dosages that I had on hand, which were higher for the zinc and melatonin than what was used in the study. I also did not use the pear pulp that they used as a carrier for the three supplements.

How Melatonin Can Help Nocturia

Here is one more study that explains why fewer trips to the bathroom (nocturia) was one of the benefits noted by my friend:

Effects of melatonin and rilmazafone on nocturia in the elderly - PubMed

Pumpkin Seed Oil Can Reduce Trips to the Bathroom

Additional help for nocturia and an overactive bladder may be found with the additional supplement of Pumpkin Seed Oil, as outlined here:

https://www.sciencedirect.com/science/article/pii/S2225411016302127

Additional Tips for Better Sleep

Other things you can do to improve sleep are:

1. Avoid as much artificial light, from all sources, as possible for 1½ hours before bed.

2. Wear soft and comfortable fabric blackout glasses while sleeping.

3. Keep the room comfortably cool around 65 ~ 67°F (18 ~ 20°C).

4. Maintain a regular sleep/wake cycle.

5. Expose yourself to bright sunlight every morning for 10 to 15 minutes.

6. Consider a weighted blanket. Some people sleep better with a "heavy blanket."

7. No late evening eating or drinking.

8. The more physically active you are during the day, including exercise, the more likely you will sleep well at night.

Concluding Thoughts

I just wanted to share this information with the Earth Clinic community, and hopefully, these three inexpensive supplements can work as well or better for you as it does for my friend and myself!

Lastly, it is a healthier alternative to prescription sleep aids, because each of these three supplements has other health benefits besides sleep, and they are not addictive!

Art

Where to Buy Art's Supplements

Melatonin

You can find melatonin at most pharmacies, health food stores, grocery stores, and of course, online.

Here are a few links to Amazon:

NOW Supplements, Melatonin, 10 mg, 100 Veg Capsules

Natrol Fast Dissolve - 10 mg - 100 Count  - $12.99

Puritan's Pride Melatonin 10 mg 120 Capsules (3-Pack)- $23.00

 

Magnesium

Magnesium Taurate by Douglas Laboratories - $21.40

Magnesium L-Threonate by Life Extension (Earth Clinic's Favorite) - $26.95


Zinc

B0017QCNUQ

Pure Encapsulations - Zinc 15 - Zinc Picolinate (15 mg.) Highly Absorbable Hypoallergenic Supplement for Immune Support* - 60 Capsules - $10.90

B071L842ZZ

Bulletproof Zinc with Copper for Immune Support, Healthy Mood, Heart, and Hormone Balance, 60 Capsules- $12.95 (Earth Clinic's Favorite)

Note: those with psoriasis should avoid supplements that contain copper.

 

Pumpkin Seed Oil

B00SLY85LI

Now Foods Pumpkin Seed Oil 1000mg Soft-gels, 200-Count (100X2)

B07BCCKMYM

Carlyle Pumpkin Seed Oil 16oz Organic Cold Pressed | 100% Pure, Extra Virgin | Vegetarian, Non-GMO, Gluten Free | Safe for Cooking | Great for Hair and Face

About The Author

Art Solbrig is a researcher who has been reading scientific studies and testing natural remedies for over 30 years searching for useful studies and alternatives that apply positively to human health issues and natural treatments using minerals, vitamins, amino acids, essential oils, herbs, homeopathy, colloidal silver, combination treatments, and other alternatives to improve the quality of life of others by writing about his findings and test results in places like Earth Clinic. He documents and writes about many of his experiences in helping others. Art is a native of sunny California.

Related Links:

25 Scientifically Proven Ways Melatonin Can Fight COVID-19
Maximize Health with Magnesium: Key Benefits & Sources
Natural Remedies for Insomnia: A Comprehensive Guide
The Health Benefits of Melatonin
Zinc - Immune Health Wonder Nutrient

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
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Best Type of Zinc

Posted by Terence (Tokyo) on 08/20/2020

In these posts Zinc is recommended. In one post it is picolinate, in another post it is orotate. I have personally done some research and I have nailed it down to acetate or sulfate. So....which one of these is the king or zinc?

Helps Hypothyroidism

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Posted by Art (California) on 10/06/2020 2325 posts
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I wanted to update on the sleep combo of melatonin/magnesium/zinc. It turns out that this combo is also likely to be helpful for hypothyroidism and since the meds for hypothyroidism are known to negatively affect sleep, this is a match made in Earth Clinic!

Art

Replied by Anon
(Not Canada)
10/07/2020

Two brands of zinc affect me different ways, both zinc gluconate. One seems to be making me hurt all over, contains: cellulose gel, calcium carbonate, stearic acid, croscarmellose sodium, hypromellose, magnesium stearate, polyethylene glycol. The other (non-gmo) makes me feel good: vegetable cellulose, dicalcium phosphate, silica, vegetable magnesium stearate, vegetable stearic acid.

Just a heads-up.

Replied by Art
(California)
10/07/2020

Anon (Not Canada),

Thank you for the feedback! Could you say what the two brands are and which one worked for you?

Also, how does the sleep trio work for you?

Art

Identix8
(Missouri)
10/21/2023

Look at the ingredients, that should tell you. That's how he got it, I ll bet.

L-Tryptophan

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Posted by Maxwebxperienz (West Virginia) on 08/19/2020
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I take l-tryptophan; it is precursor to melatonin and serotonin so it adds up to sweet dreams. Been doing so for years and it's just great. I'm already taking zinc but earlier in the day so am eager to try zinc and magnesium at night.

Liquid Melatonin

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Posted by T (Texas) on 11/11/2021
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I agree. I used the melatonin pills and didn't work, but the liquid is great.

Liquid Melatonin
Posted by Pam B. (Mobile, Al) on 08/19/2020
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I've taken melatonin pills for many years, but I decided to try it in liquid form. There is a remarkable difference.

Magnesium

Posted by Barbara K (Indianapolis In) on 08/19/2020

There was no way to add a comment to the main article so I had to Reply to an existing comment.

Magnesium has well known laxative effects. People with exquisitely sensitive guts cannot take that much magnesium at one time without it resulting in multiple trips to bathroom. Which results in interrupted sleep, just the opposite of intended effect ...

Replied by Art
(California)
08/19/2020
2325 posts

Barbara K,

Magnesium L Threonate is much less likely to cause diarrhea than most other forms.

Art

Replied by Niki
(Brussels)
08/20/2020

Ever since I switched to liquid magnesium, there's no going back for me. So much easier to take and goes straight to where it's needed. I take Remag from Dr. Carolyn Dean - it's easy to take and I buy the 16oz bottle to save money - lasts a long time. Because it's absorbed at the cellular level, it doesn't result in loose stools. rnareset.com is where you can get it. Dr. Dean wrote the book years ago, The Magnesium Miracle.

Replied by Marie-Louise
(Zurich, Switzerland)
08/20/2020

Take Magnesium L-Threonate. Has a relaxing effect in the brain, and does not cause a laxative effect.

Replied by Dano
(Toronto, Canada)
08/20/2020

Only some forms of Mg will do what you said. The bisglycinate form is okay for most people to take without causing loose bowels. The citrate and chloride forms of magnesium will have the bowel loosening effect on most people.

Replied by Tommo
(Scotland)
08/20/2020

How about eating a banana or two as part of a light evening meal at least four hours before bedtime. Bananas are rich in vitamins and minerals including magnesium and they are high in fibre. Bananas will bulk up your stools and could have a gentle dehydrating effect overnight. Ignore the myth that bananas are fattening. 5 medium-sized bananas are equivalent in calories to a 150g bag of potato chips. Trying eating 5 bananas in one sitting! I doubt you can but many people can scoff a 150g of potato chips and go back for more!

Replied by Art
(California)
08/20/2020
2325 posts

Dano,

The three forms of magnesium I named will all work for the purpose of acting as a sleep promoter. Magnesium Taurate, Magnesium L Threonate and Magnesium Glycinate. Magnesium Glycinate is the same as Magnesium Bisglycinate.

Of the three, Magnesium L Threonate is least likely to cause diarrhea followed by Magnesium Taurate, based on my own experience with all three forms. These two in particular, Magnesium L Threonate and Magnesium Taurate, have shown in studies to target the brain and taurine from Magnesium Taurate also crosses the blood brain barrier and has a calming effect. This is what I am currently using, Magnesium Taurate, but have used all three as well as many other forms of magnesium.

Magnesium L Threonate is lacking in human studies compared to most other forms of magnesium of which there are over 15 forms.

Art

Replied by peter
(chicago)
02/09/2023

Attn: Art

Art, can I use the magnesium spray instead? How many spray equal 225 mg magnesium?

1. Magnesium - 225 mg one hour before bed.

Thanks

Melatonin Side Effects

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Posted by Katgirl (Tn) on 08/20/2020

Melatonin in many people (myself included!) has the opposite effect. It wires me like ten cups of coffee. So, be aware it may NOT work. Don't try it for the first time if you really NEED sleep.

Replied by Kelly D.
(Seattle)
08/21/2020

I agree with Katgirl. Melatonin taken as a supplement may make things worse.

1. Melatonin constricts blood flow, so if your circulation is 'iffy', then it could get a lot worse: (from the study "Melatonin potentiates NE-induced vasoconstriction without augmenting cytostolic calcium concentration")

2. Melatonin worsens Restless Legs Syndrome (probably because of the vasoconstriction).

3. And melatonin inhibits the enzyme acetylcholinesterase, which breaks down acetylcholine. High acetylcholine levels can cause anxiety, irritability, muscle spasms, and even seizures.

I tried it for about a week...made my sleep much, much worse.

Replied by Art
(California)
08/22/2020
2325 posts

Kelly D.

Please keep in mind that the post I put up for sleep, did not pertain to melatonin by itself and by picking just melatonin out of the three supplements and vitamin D, you are taking melatonin out of context for the purpose of sleep as reported in the original study.

In the study that the post I wrote was based on, they tested the combination of melatonin, magnesium and zinc plus suggested bringing your vitamin D level into the reference range because vitamin D has an inverse relationship with sleep issues. Lower vitamin d levels correlate with increased sleep issues while higher vitamin D levels correlate with decreased sleep issues.

Of importance, this was a placebo controlled double blind study, representing a better quality study.

Regarding restless leg syndrome (RLS), the original post had nothing to do with RLS which should be treated on its own and not count on your sleep aid to resolve that health issue too!

One of the most popular remedies for RLS on EC, is magnesium, and zinc may offer benefit also. The point being that this particular combination is not the same as melatonin alone and the three supplements are synergistic with each other meaning that the combination is more effective than any of the three alone at improving sleep! Taking melatonin by itself is not at all the same as taking this combination and even if you do have RLS, the magnesium component of this sleep combination is likely to help both RLS and sleep! My own testing has shown magnesium oil (MO) to be helpful for RLS while other posters have found benefit with oral magnesium supplements.

You said melatonin constricts blood flow based on the study you mentioned, but the following human study is more precise in saying just the opposite of what you said. This is a direct quote from the following study:

'Compared with placebo, melatonin significantly increased peripheral blood flow, as measured by distal to proximal skin temperature gradient and finger pulse volume.

https://pubmed.ncbi.nlm.nih.gov/14671201/

This study also mentioned that melatonin has no effect on cerebral blood flow.

Again, taking melatonin out of the context of this supplement combination, is a mistake because magnesium can act as an acetylcholinesterase agonist while melatonin alone can not! This is probably one more reason why this combination did so well in the placebo controlled double blind study!

So as you can see, melatonin alone is not comparable to the three supplements used in the study to improve sleep and bringing your vitamin D level up well into the reference range is likely to also be additive in terms of sleep improvement.

Art

Melatonin, 5-HTP, GABA, L-Theanine

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Posted by John (Portsmouth) on 08/19/2020
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I am 72 and my life is very stressful. When I started having trouble sleeping, I took melatonin and 5-HTP. They helped somewhat, but I would still wake up every hour and a half and take 20 minutes to get back to sleep.

I read a very interesting article by a sleep specialist in psychology today, and he recommended gaba and L-Theanine. GABA slows down the overactive obsessive part of the brain, and revives the more calming parts of the brain.

The second night I took GABA, I realized that I had been far less stressed all day, and was waking up less often

A month or so after I starting to take GABA, I added the L-Theanine, which works much the same way as GABA. I very soon noticed that I woke up fewer times and I fell back asleep much quicker. I still take melatonin and 5-HTP, and find I need to take a nap in the day far fewer times. My life is much happier now!

Replied by Art
(California)
08/19/2020
2325 posts

John,

Long term use (months) of 5HTP may create problems for you as it will reduce dopamine and ultimately no longer work. Reducing dopamine is a bad idea. Here is a study that highlights this mid term problem with 5HTP:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415362/#:~:text=The most significant side effects,, norepinephrine, and epinephrine).&text=When dopamine depletion is great, HTP will no longer function.

It might be safer to select another sleep aid such as zinc, magnesium, valerian extract (smells bad), passionflower, lavender etc.

Art

Melatonin, B6

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Posted by Art (California) on 09/05/2020 2325 posts
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Editor's Choice

Since I have been doing a significant amount of testing with melatonin, I recently tested the effectiveness of melatonin that also contains vitamin B6 as it has been mentioned on EC. In fact I recently said it was not a good form of melatonin to use for Covid-19 as the high dosages required for Covid-19 would mean you might get too much B6.

On the other hand, for the low dose of melatonin used in this sleep aid combination, I have found that the use of melatonin that has B6 in it adds to the effectiveness of this combo!

If you are deficient in B6, it can contribute to insomnia. B-6 also helps with the absorption of melatonin, which is poorly absorbed, so for the above combo, a 5 mg melatonin supplement that also contains B6 is more useful to me for sleep!

Only a small change to the original combo, but more effective for me for sleep!

Here is an Amazon link to one melatonin product that contains 5 mg of melatonin plus 10 mg of vitamin B6.

When you look at the health benefits of this sleep aid combo, I am not only getting better sleep but also improving my overall health!

Art

Melatonin, Zinc, Magnesium Oil

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Posted by Kristi (United States) on 03/10/2022
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If I could think of the word that encapsulates my gratefulness, I would place it here: Unfortunately, I can't even think of a word that is worthy lol. I NEVER had trouble sleeping. My claim to fame as a child was that from the time my mom brought me home from the hospital until I was in my 30s, I slept like a baby. Literally and then figuratively. When she would put me down as a baby, I slept 10-13 hours straight. I was never one of those babies that woke up at night lol. As I got older that same type of sleep followed me as I aged. And I loved it. Best sleep ever. DEEP DEEP SLEEP!

Unfortunately, right around the time, my mom got stage 4 cancer last year (a very stressful, anxious, and upsetting situation) I started to not be able to sleep. Not just deep, but... well... at all. It was a double-edged sword. I couldn't sleep at night - I would just lay in bed doing nothing. I tried tea, warm milk, valerian, melatonin, you name it, I probably did it. Because I was unable to sleep at night I would finally fall asleep around 10 am to 12 pm, and I would sleep all day. Between insomnia and sleeping all day, this sent me into a downward spiral. When they say you NEED sleep and NEED proper sleep, they ain't kidding. It made me irritable, MORE depressed, MORE anxious. I was a mess. While all this was going on my mom was getting ready for surgery to get cancer removed, came home to me and I was her caregiver 24/7. I had to be awake every 20 minutes to give her medicine, pain killers, make sure she was okay, make sure her airway was clear, feed her through her feeding tube, change her bandages, help her go to the bathroom, etc. Great for someone with insomnia however, the caregiving continued through the day - when I would usually sleep. I was sleeping MAYBE an hour a day between being awake and taking care of her. After she got better I still could not sleep. I thought maybe it was my circadian rhythm or some psychological thing. Then I stopped caring and just wanted help.

My mom loves Earth Clinic, so I use it a lot. About 3 months ago I saw Art's insomnia protocol article and did as I was told. I take 5mg of melatonin, 15mg of zinc (couldn't find anything lower), and 24 sprays of Magnesium Oil every night at 10:15 pm. By 11:15 pm I am very relaxed and calm. By 1125 I am in bed. By 1130 asleep. Maybe sooner. LOL. Even when I get up to go to the bathroom, I get in bed and go RIGHT back to sleep. I don't care how it works, I just know it DOES work for me. The great thing? Since I sleep now, I wake up at 9 am every morning and am awake all through the day until around 8 pm when I usually have my first yawn like a normal person lol.

Anyway, I know this might not work for everyone, but for me personally, it worked like a charm. Thank you. THANK YOU. THANK YOUUUUUU! IDK if I will have to do this forever, but right now? I don't care. I'm just happy I get to sleep and have a life.

Replied by Art
(California)
03/11/2022
2325 posts

Kristi,

I am glad that the combination worked so well to help you get a restful nights sleep regularly! Thank you for taking the time to come back and share your experience as this helps the EC community to know how the listed remedies are helpful in alleviating what ever health problem you may be having. I wish more people came back to describe how different remedies that they have found on EC have worked for them.

Art

Kristi
(United States)
03/15/2022

Ah thank you for the reply, Art! Like with any other site that offers "reviews" and "feedback" the more reviews and feedback people have the more they are willing to try different things. I was personally at the end of my rope, so no amount of positive or negative reviews would have done anything lol. I just saw your post, knew I had never heard of the combo or tried it and figured I had nothing to lose! Thank you again!

Tart Cherry Juice

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Posted by Kitty (Niagara Falls Ny) on 08/21/2020 6 posts
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I took melatonin for years, but unfortunately had to stop tasking it becasue I was getting a very bad rash from it. I have been a very bad sleeper all my life, it takes me from 30-40 minutes to fall asleep and I usually wake up up every 2 hours or so, and have trouble falling back to sleep. I want to add I am a very active person, gym time every day and walking. I already take the magnesium at night, but without my Melatonin I became a very unhappy person, until I read an article about Tart Cherry juice,

I drink an 8oz. glass about an hour before going to bed, and it worked even better than the melatonin, I read that Tart Cherry juice actually contains melatonin......all I can say is, I have never slept better in my life, if there is a bathroom visit, there is no problem going back to sleep. I now buy the Tart Cherry Concentrate put 2tablespoons into an 8oz glass of water.

Hope it will somebody else.

Vitamin D

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Posted by Art (California) on 08/20/2020 2325 posts
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3 Scientifically Proven Supplements To Help You Stay Asleep

Since the study for this combination of supplements was fairly long, I imagine that many EC readers did not have time to read the whole study, so I thought I would highlight an important point shown in this study as well as other studies and meta analyses. In most of these studies it was clearly shown that there is an inverse relationship between vitamin D serum level (25 OH d) and sleep issues or to say that a little differently, as the vitamin D level declines, sleep issues increase and as 25 OH d serum level rises, sleep issues decline.

Overall, this is just one of many reasons to make sure your 25 OH d serum level is replete!

Art

Replied by Art
(California)
06/14/2021
2325 posts
★★★★★

I would like to update this post as I have found something through testing regarding melatonin that I was not previously aware of. I have been taking melatonin at 106+ mg per night for over 8 months now as part of my ongoing melatonin test and to try and afford myself of the many health benefits that melatonin has shown in studies. One evening, I decided to start taking one 10 mg capsule of melatonin at 6 pm and then one more at very roughly every hour after that and then take the remainder of my dose all at once just before going to bed.

The reason for doing this experiment was to try and replicate the natural release of melatonin by the pineal gland as daylight fades to night. What I found from this test is that my sleep was very significantly improved to more like when I was in my 30's! I even stopped the magnesium and zinc for this experiment to make sure that it was the melatonin that was causing this very significantly improved sleep. It was the staggered intake of melatonin that is causing this effect. The reason that I am certain of this is because on the nights that I have forgotten to stagger my dose and end up taking the total melatonin dose within two hours of bedtime, the extra improved sleep effect is lost.

Some of you may be thinking, but I only take 3 or 5 mg of melatonin before bed, how do I break that up into smaller doses each hour? Melatonin is available in 1/2 mg and 1 mg so this should make it possible.

https://www.amazon.com/Wellness-Resources-Melatonin-0-5-Capsules/dp/B008RGJCLW/ref=sr_1_7?dchild=1&keywords=melatonin+1/2+mg&qid=1623722583&sr=8-7

https://www.vitacost.com/vitacost-melatonin-1-mg-300-capsules

I hope this is as helpful to others as it has been for me!

Art

J.
(Florida)
06/15/2021

Thank you for sharing the information, Art. It is very interesting. On the occasion that you started taking melatonin at 6:00 in the evening, what was the time of the sunset at your location? Also, if you have started taking melatonin at 6:00 in the evening on other occasions, have the sunset times been different?

Sincerely,

J.

Peter
(Chicago)
06/16/2021

Art,

Always value your knowledge! What is the difference between this and the 123 Melatonin method that you posted previously?

Peter
(Chicago)
06/17/2021

One evening, I decided to start taking one 10 mg capsule of melatonin at 6 pm and then one more at very roughly every hour after that and then take the remainder of my dose all at once just before going to bed. Art, I want to make sure I am doing this right. For a 5 MG total dosage. Let say I go to sleep at 12, I would take 1 mg at 10,1 mg at 11, then the remaining 3 mg at 12. Is this correct ? Thanks, Peter

Pacific Coast Lady
(Crescent City, CA)
06/18/2021

I evidently, don't tolerate even 5 mg of melatonin Art. I took one during the day to make sure it didn't interrupt my sleep (just the 5 mg tablet time-released by The Naturalist). I started getting so tired I finally gave up and laid down. My eyelids just shut for about 2 hours, but I had a weird dream I was driving and my eyes wouldn't open, lol!! The bummer part of all this, is that I actually felt way calm the rest of the day and evening after I woke up. I wish I could get the calm without the heavy tiredness, and thought about taking just half dose, but now my Taurine got here (I ordered for essential tremor) I took just 500 mg of that lastnight, and best sleep I've had in ages, 7-8 hrs I got. No hangover feeling, and when I did wakeup once, I went right back to sleep after bathroom. There was zero grogginess at all, just felt normal sleepiness. I wanted to take the Melatonin to help prevent, or lessen Covid, just in case the vaccine (Moderna 2-jab) doesn't work on future "types" of the virus. I also take 500mg of Magnesium from Life Extension and it is mixed with some things that I'll post on the Magnesium/Essential tremors board if interested. I don't want to hijack the thread, get off topic ;) Denise

Art
(California)
06/15/2021
2325 posts

Hi J,

I have only recently started this experiment about a month ago and sunset at that time was around 7:30 pm and now sunset is about 8:00 pm. This is the earliest I have ever taken melatonin because I was concerned about disrupting my circadian rhythm, but now that I have done it, I would not be too concerned if I tested as early as is useful for Sundowning. I think getting the early morning light exposure helps with the circadian rhythm alignment for giving another feedback signal to keep the internal clock on time and I try to do that regularly also.

Btw, I continue to find new uses for melatonin and have remained at 106+ mg/night for over 8 months now. I will likely do this much or more for the rest of my life.

There was a recent study that used 250 mg/day of melatonin to good effect so melatonin studies are finally pushing the envelope toward actual pharmacological dosing that is more likely to show the true value of melatonin to human and animal health. Doctor's should be properly trained in the use of melatonin as part of their training, it is a mistake not to do that. Even plants thrive on it!

On an unrelated note I am thinking of writing a post about a natural treatment that has not been previously discussed on EC to the best of my knowledge, but I think it is too controversial at this time. I feel certain it will be a game changer for many diseases that don't have highly effective treatments currently available, but that is another time.

Art

J.
(Florida)
06/16/2021

Thank you for sharing the additional information, Art. At what time have you been going to bed during the time period that you mentioned?

Sincerely,

J.

Art
(California)
06/17/2021
2325 posts

Hi Peter,

The melatonin 123 went like this. You determine the time you want to go to bed. For this example, let's say 11:00 pm. You take one third of your melatonin dose at 9:00 pm, one third at 10:00 pm and one third at 11:00 pm. I found this was more helpful for sleep than taking the full melatonin dose at 10:00 pm or 11:00 pm.

Now with this method I am testing, the sleep effect is much better for me, so I guess you could say that melatonin 123 was the prototype for this latest adjustment in dosing. Starting taking melatonin at 6:00 pm is earlier than I have previously taken it on a regular basis and for me it definitely works better for sleep.

Art

GertJr
(Madison)
06/17/2021

Art,

I'm taking 88 mg of instant release melatonin, 20 mg of timed release melatonin and a dropperful of California Poppy, still don't sleep. What are your thoughts on thyroid combined with food allergies + postmenopause causing insomnia? I need relief other than sleeping pills, but nothing has worked. My MG, B12, D3, etc are all good, mid to upper ranges. One thing, when I work out in the yard all day is the times I tend to sleep best (tho only 4-5 hours). I lift weights, etc, but nothing has helped.

Art
(California)
06/16/2021
2325 posts

Usually between 11:00 pm and 12:00. Sometimes it works so well it surprises me.

Art

J.
(Florida)
06/17/2021

Thanks again, Art!

Sincerely,

J.

Art
(California)
06/17/2021
2325 posts

GertJr,

Have you tried what I described in a recent post using melatonin with an earlier start in divided doses? That works very well for me and better than melatonin 123 as you are more closely mimicking the pineal glands release of melatonin.

For straight up insomnia, I would try medical marijuana before I would try prescription drugs for sleep. You will have to go with Indica not Sativa and a high THC content with low CBD content. I find that THC around 30+ is useful. If you have not used MM before start low and slow as it is very potent and it won't be a good thing if you take too much. If you smoke it or vape it, I would only take one hit to start and see how you react to it after a half hour. You can always take another hit after the half hour is up, but you definitely don't want to take too much!!!

Art

GertJr
(Madison)
06/17/2021

Art, thanks but I can't. I get drug tested regularly (1X/m at least, sensitive work) for work and MM is not allowed, esp the higher thc. I wish. What are your thoughts on 0 thc? My friend tells me how well it works for her, but our situations are not alike and she's in a state where MM is allowed.

Deirdre
(Connecticut)
06/17/2021

Hi GertJr,

Have you tried experimenting with Niacin? At lower doses, you won't get a flush. People report sleeping very deeply when they take it at night (Bill Thompson, for example).

Art
(California)
06/17/2021
2325 posts

GertJr,

We are all different and all you can do is try the CBD she is using, unless it is MM CBD in which case you can't.

If you can tolerate melatonin I would try the multiple divided doses starting at 6:00 pm that I wrote about in a recent post. It works very well for me.

Art

Art
(California)
06/17/2021
2325 posts

Hi Peter,

That is what I used to do, now I start earlier at 6:00 pm and take a partial dose roughly every hour until I go to bed which is when I take the remainder of my dose.

I take at least 106 mg every night, so it is easy for me to have plenty of melatonin to cover the span until I go to bed. If I only take 5 mg of melatonin every night, I would have to use the 1/2 mg capsules in order for it to last until I go to bed. I take a 1/2 mg at 6:00 pm and then I take another 1/2 mg roughly every hour until I go to bed at which time I take however remaining capsules are left as my bedtime varies.

Art

Replied by Liz
(Arizona)
04/21/2023

Hi Art - My 80 yr. old mom has suffered from insomnia for many years. As of recent, she gets only 2 hours of sleep a night which I believe is affecting her memory. She does not like to take prescriptions (Thank God). I have heard and read so many conflicting things on Melatonin. Some say long term usage will cause your body from producing it naturally. However, I recall one of your post explaining that by age 50 we don't produce as much.

My question is what is the proper or max dosage. In your response to Peter, you said to divide dosage. It sounds like the dosage you're on is 106mg so does that mean you take about 21 pills of 5mg melatonin? That seems a lot. Do you recommend starting out with a smaller dosage and build up? Just want to make sure I am suggesting the right dosage for her.

Thanks for your help on this!

Art
(California)
04/21/2023
2325 posts

Liz, When I write about remedies they usually change over time as I learn more about it. In the case of the multiple divided doses of melatonin starting around 6 or 7 pm, while it worked very well for me for sleep, I found that taking 4 or 5 divided doses before bed was hard to stick to. So at the most, I would suggest trying the melatonin 123 as that is only 3 doses and it works for me also and is easier to keep up. As far as dosing, some people simply do not tolerate melatonin, even at low dosing. So you definitely want to start low and work your way up. Melatonin is available in half milligram dosing and that may be the better place to start. So if she goes to bed at 9:00pm, start with a half milligram at bedtime. If she tolerates that with no problem, try a half milligram at 8:00 pm and then a half milligram at 9:00pm. If no problems, try a half milligram at 7:00 pm, one at 8:00 pm and one at 9:00 pm. The spread dose attempts to mimic the release of melatonin from the pineal gland. Also add the magnesium glycinate with the earliest dose as an additional sleep aid. Also zinc gluconate with the magnesium should be additive. I wrote about this at the beginning of this thread above : Https://www.earthclinic.com/cures/art-solbrig-insomnia-protocol.html

Btw, I currently take 132 mg of melatonin every night and have been since last year. Let us know if this helps your mom. Art

Penny B.
(Central PA)
04/21/2023
★★★★★

I've used magnesium and it helps me sleep well. I'm 75. Vitamin B50 and other supplements too. Melatonin is helpful but I've found I should take it an hour before bedtime. Getting more sunshine in the daytime helps the body produce its own melatonin.


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