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.
Melatonin
Posted by Gertjr (Madison) on 07/31/2020
★★★★☆
I've been taking melatonin the way Art suggested--2 hours before bed I take 1/3 total dose, then 1 hour before the next 1/3, then at bedtime the final 1/3.
I also take niacin, 100 mg, at bedtime since it helps also. So, most nights this really works and I fall asleep fast. I still wake several times per night but go right back to sleep. I wake up well and feel okay for several hours, then feel like I could nap but power through it since I'm at work.
I've been taking a total of 15 mg melatonin. But, like last night, nothing helped me sleep. I took another 5 mg melatonin an hour after bedtime and still didn't sleep but maybe 3 hours total. Any idea why? Or is this just something you have to deal with? (No choice there, I guess). Also, some days I get a real headache that lasts until noon or so. Is this the melatonin? I think so but it could be allergies.
Thanks, Art, this has worked more often than not and I'm happy for that.
Melatonin
Posted by Art (California) on 06/25/2020 2326 posts
Gertjr,
It could be difficult coming off something like Tramadol that is fairly strong and can be on the habit forming side, especially since it was helping you with sleep. Your body has adjusted to it so you could try tapering off of it gradually instead of just stopping it all at once to help with the transition off of it.
Deirdre has the best method of taking melatonin with magnesium. The magnesium tends to help the muscles and tension relax, while the melatonin helps with sleep. Magnesium glycinate is going to be about as good as any form of magnesium for this purpose taken about 1 1/2 hours before bed.
The lowest dose of melatonin that has shown effectiveness for sleep is one third of a milligram, but you are already taking 3 mg. The next dose is 5 milligrams and then 10 mg. Myself, I have used a method I call "melatonin 123" to help me get to sleep. I determine what time I want to go to bed, so lets say I want to go to bed at 11:00pm, I take one melatonin at 9:00 pm, one melatonin at 10:00pm and one melatonin at 11:00 pm and usually by 10:45 I am yawning and ready to go to bed. In your case, you might use 1 mg x three melatonin in order to maintain your current dose of 3 mg. The time released melatonin can have a similar effect as "melatonin 123", but my preference is the melatonin 123. The idea is to release melatonin at a more natural rate into your system. When I take my dose all at once, I do not get as good of a sleep effect as melatonin 123.
There are additional things you can do to help improve sleep. The first thing is exposing yourself to a good dose of morning sunlight, to try and get your circadian rhythm in sync. Avoid using the tv or computer monitor at least 1 1/2 hours before bed because these can trick your mind and body into thinking it is still daylight. Make your bedroom dark enough where you can not see your hand in front of your face in the dark. Failing that, using the soft fabric night glasses like these can make it plenty dark:
https://www.amazon.com/s?k=eye+mask+for+sleep&ref=nb_sb_noss_1
If there is ambient noise such as traffic, noise deadening ear plugs may be useful.
Medical marijuana can also be useful, but may be on the habit forming side too.
Antihistamines can help initially, but they are not good for you on a regular basis or long term as they have been shown to possibly contribute to dementia with long term use and they can affect blood pressure in some people.
Lastly, getting on a regular sleep schedule or routine sets your body up for certain expectations of when to fall asleep and when to wake up in order to help sync the circadian rhythm.
You may have to make this extra effort to help with the transition off of Tramadol in order to get back into a good sleep rhythm.
Good luck and keep us posted on how you do!
Art
Calcium, Magnesium, Potassium
Posted by Clatterbuck (Beltsville, Md) on 09/12/2018
★★★★★
I had been having trouble getting to and staying asleep for over a year. I tried melatonin, meditation, magnesium, castor oil, etc... Nothing really seemed to work consistently. For other health reasons, I started upping my intake of calcium, magnesium, and potassium. After this change to my diet, I noticed my sleep improved dramatically. I try to get 1,200 mg of calcium through my diet each day, but if I fall short, once in a while I will take one 500 mg chocolate supplement. Every night before I go to bed I take a half of a magnesium supplement with a glass of watermelon water (for potassium). This combination of minerals knocks me out. I still get up to go to the bathroom in the middle of the night, but when I get back in bed I fall right back to sleep. I also wake up feeling refreshed. I never would've thought that a nutritional deficiency could cause insomnia.
Melatonin
Posted by Martin (Cambridge) on 06/12/2018
★★★★★
Melatonin to regulate my sleep cycle which was worsening with age (62 y/o male). Give it 2 weeks or more time before you see results. People give up too soon when experimenting with melatonin. Give your brain time to adjust to a new circadian pattern. 3 mg sublingual melatonin before bed is what I do.
Multiple Remedies
Posted by Teena (Melbourne Australia) on 01/19/2018 233 posts
Hi, I understand you have tried magnesium, however your symptoms scream magnesium deficiency to me. Perhaps the supplement you tried was not well absorbed due to gut and or intestinal issues, the tablet/capsule housing did not break down in time, etc. I would suggest absorbing some minerals transdermally, avoiding possible absorbency problems in the gut. In a bath every night before bed, one cup each borax, sea or Celtic or Himalayan salt, Magnesium in the form of Epsom salts, also supplying sulphur, as it is likely you are deficient in other minerals/vitamins because of absorbency issue. I would try this bath routine every night for a week at least. Thinking also some bentonite for ingestion. And after bathing apply some magnesium oil, perhaps on to of slkome coconut oil. Also consider a cheap and easy way of getting minerals to your cells would be 1/4 tsp sea salt to a litre of water a day.
Skullcap and Valerian
Posted by Art (California) on 05/06/2021 2326 posts
Sam,
Magnesium Glycinate as part of the combo at the dose recommended on the bottle is helpful for relaxing muscles and helping to get you to sleep.
Art
Apple Cider Vinegar
Posted by Alan (Mexico) on 03/02/2015
★★★★★
You should all try apple cider vinegar with honey and camomila tea hot when you are already in bed. Make three camomila tea bags or four.
Plus take a 250mg of magnesium plus a calcium citrate pill that should contain vit d-3 plus one l-taurine 500 ml capsule. Have a nice sleep!
Sodium Bicarbonate, Potassium Bicarbonate
Posted by Janet (In) on 02/10/2017
Namaw I use this in the morning before coffee or anything else. 1/8 tsp pot carb I have not added baking soda but I add a small pinch of sea salt
The 5 mg melatonin at night.
The baking soda method I use is Teds alkalyzing formula. 2x a day. 1/2 hour after food. 5 days a week.
Apple cider vinegar 2 tbsp add 1/2 tsp of baking soda let fizz then add half a glass of water and drink. This is pain relief and digestive health normalizing stool.
Or... For circulation and digestion I use 1 whole lime squeezed or 8 tsp add 1/2 tsp of baking soda let fizz. Add 1/2 glass of water drink same schedule. This helps get rid of excess calcium too.
The most help for our family for no sleep is in this order.
Potassium carbonate..melatonin..
Digestion ..enzymes aminos baking soda with and after food
Sufficient minerals through the day from food and sea salt.
Bulletproof coffee or butter and collagen...and again improves gut health..drink during the day.
I have used iodine 1 drop in water of 5% lugols iodine before bed.
I had to go further for Ken and I as we are 60 yrs and correct hormones provide a better platform for sleep and health. Progesterone cream applied to upper body 2 or 3x a week. Pregnanolone 25mg. 2x a week. 25mg of dhea. I take it 5x a week as it corrects my intestinal issues too. The melatonin is also part of this.
Ted talks frequently of acid brain preventing sleep th fix is the alkalyzing drink.
Our results...
1 daughters narcolepsy solved with defluoridating water.
1 lifetime of insomnia for another daughter was blending her food. Bulletproof. Because it was her bad digestion and fluoride
Me the quickest relief was potassium carbonate. But my overall health and better sleep was a gentle regime of the above mentioned. I just added things slowly until I normalized.
My husbands body clock must be reset for 3rd shift everyday. He does much of the above and at bedtime takes 2.5 mg lithium gaba melatonin.
Adding niacinamide 250mg 3x a day. Often boosts sleep at night as our bodies need and use quite a lot of it.
These are things if you need further help. Beyond your question. It is what we have found successful. But no sleep is really a symptom of many ailments in our house. Each unique and handled differently.
Janet
Cherry Juice
Posted by Mommy2 (Atlanta, Ga, Usa) on 02/11/2013
★★★★★
My husband travels a lot and does not rest well when he sleeps. I'd heard so much about how Tart Cherry Juice helps with sleep issues, so I decided to give it a try. We both had a cup one night about 2hours before bed. Wow!! What a wonderful surprise. I was awaken about 3am. He said he didn't know what was going on, but he was "in the mood". 3 orgasms for him! Needless to say, tart cherry juice is a staple in our house. I did notice I was more aroused too.
We joked about it the next morning. But, guess what. When I searched the benefits online, it did what it was supposed to do.
As for our sleep... I have noticed a deeper sleep and he's noticed less grogginess when in the morning.
Castor Oil
Posted by Alvina (Damascus, Oregon) on 05/03/2011
I put castor oil on my upper eyelids before I go to bed and it helps me to go to sleep and sleep deep (except for nature calls)
Cod Liver Oil
Posted by Erika (Vancouver, Bc) on 08/04/2009
★★★★★
Hi, my eyes have been sensitive to light lately, so I researched and found that it may be a lack of fish oils, so I started taking cod liver oil capsules and very suddenly I started sleeping like a log through the night. So I told my father to try the cod liver oil for his sleep problems and sure enough the very first night he slept through 8 hrs. (usually he gets 3 hrs. then wakes up!) People with insomnia try this and let others know. Note: On one site I read says that if you get oil reflux or diahrea it is due to the oil being old. I've been feeling very healthy lately with no daytime tiredness since I have started this as well as great bowel movements, and my farsightedness has become clearer. Good Luck. Erika
Sea Salt
Posted by Cal (Calgary, AB) on 05/13/2009
★★★★★
I was having problems falling asleep at one point and I resorted to all kinds of things even drinking alcohol, working out hard in the day so I would be exhausted but still wouldn't fall asleep but somehow (don't know how and why) it stopped and I was able to fall asleep. Then I would fall asleep fine but around 2am I would just awake sometimes for no reason sometimes to pee and I would hardly be able to fall asleep again. This happened for months. My eyes would just open and I would like there for hours trying to fall asleep again and no matter what I did it just won't happen. I even got eyebags due to lack of sleep now I want to get rid of them. I had gone to a health store and bought some sea salt - one without preservatives or additives and just sun and wind dried. Somewhere I had read something about sea salt but didn't quite remember what so I decided to try it. Add some to my drinking water and lo and behold that solved the problem. Another thing is I could only fall asleep on my left side so I started developing pain in my left shoulder and I could only sleep in that position. I couldn't sleep on my back or right side or belly but since drinking the sea salts I sleep on my back or right side like a baby. Sometimes i even sleep all through the night and even if I wake up to pee I will fall asleep again. I am sooooo happy. Hope this helps someone. I still take it daily or almost daily by adding about a little to about 1 liter of water - enough to taste it but not be salty. I think I was missing some minerals which the salts provided
Coconut Oil
Posted by Alex (Aventura, Fl.) on 02/27/2009
★★★★★
first of all i can talk all day regarding health its my passion [ as a nutritional researcher ] coconut oil eliminated sleeping problems now my body is in tone at sun down i begin to feel the affects of bed time befor sunrise am getting more awake to begin my day personaly it take 1-2 days to reset my body clock 1tbsp.early morning and 1tbsp.late afternoon does not need to be perfect. this fixed my problem. etc...
Eliminate EMFs
Posted by Juliana (Albuquerque, NM) on 01/15/2009
★★★★★
I have suffered from insomnia since childhood (I am now in my 30s), and it has been crippling to my life, to say the least. About a month ago, my husband and I decided to try turning off all breakers in our house at night, except for the one attached to the refrigerator. Since doing so, I have slept very well, even experiencing deep REM sleep. I have vivid dreams every night. My husband has experienced the same thing -- deep sleep, many dreams. It's worth a try if you have trouble sleeping. As I understand it, the EMFs interfere with hormones in the body. Some people are very sensitive to EMFs. I believe somebody else on this site suggested not using the computer or cell phone before bed, but my suggestion takes the idea a bit further.
Apple Cider Vinegar
Posted by Jp (Ottawa, On) on 02/16/2011
I wonder if those whose 'acid reflux' was helped by ACV actually had low stomach acid? The symptoms of the two are often confused. Doctor's seem to assume all stomach reflux issues are from too much acid when often they are not.
The Pillow Method
Posted by Tammie (Greensboro)
★★★★★
This works everytime for me. Put a fat pillow under your legs/knees and take your pillow out from under your head (make your head level with or below your heart). I can lay awake for hours but as soon as I do this, I'm asleep within 10 mins.
Apple Cider Vinegar
Posted by Matt (Blossom, Tx) on 03/04/2015
★★★★★
I made a cup of just plain old apple cider with a kcup maker and it cut my wind down time by a half an hour. Now I use it every night and I am thinking since everyone says apple cider vinegar works, maybe it's apples in general.
Supplements
Posted by Clatterbuck (Maryland) on 02/24/2024
★★★★★
I've written several posts over the years about treatments for my insomnia. I've come to the conclusion my insomnia is mostly caused by nutritional deficiencies. I have tried so many things to try to get a good night's sleep with some success but never felt fully "cured." The problem I had was waking in the middle of the night and not being able to get back to sleep. KNOCK ON WOOD, I think I have finally found what works for me. This is what seems to be working:
1. Iron supplementation. I don't take it every day because too much iron is dangerous but I have noticed I am able to get back to sleep more easily after I have taken iron that morning.
2. Calcium supplementation. I take one capsule at bedtime, the dosage is three capsules a day. I also don't take too much of this supplement. It is my understanding that taking too much calcium at one time can cause problems because your body can't absorb too much at a time. Calcium makes me sleepy and doesn't cause loose bowels.
4. Colostrum. I take one capsule at bedtime. I just started taking this and it seems to keep me asleep for a full 7 hours with no waking up to go to the bathroom.
5. Here is a crazy thing that also seems to work for me; eating coconut at bedtime. I will eat a small chocolate covered coconut candy at bedtime and it seems to make me sleep really well.
6. I also recently tried a product that contains both magnesium and L-theanine. It worked great but gave me diarrhea so I had to give it up.
I don't know if any of these remedies will help anyone else, but they are all worth a try.
Spinach Powder
Posted by Clatterbuck (Beltsville, Md) on 04/01/2023
★★★★★
I know this will sound strange but I think I accidentally discovered a treatment for my inability to get back to sleep when I wake up in the middle of the night. Like a lot of people my age sleeping straight thru the night became a rare occurrence. Recently I read about spinach powder helping to control your appetite so I bought some. It tastes really disgusting so I mixed a spoonful in a glass of orange juice and held my nose while drinking it. That night I slept through the night without waking up. I drank this concoction for a couple of days and continued to sleep well. Sometimes I would wake up but I fell back asleep immediately. I stopped drinking the concoction because I got busy and didn't think about it and within a day or two my night time waking issue returned. I started drinking the disgusting concoction and once again I started sleeping through the night. I don't know if this is just a fluke but it's working for me.
Thyme Essential Oil
Posted by Brad (Ontario) on 01/23/2023
★★★★★
Thyme is great for stress and anxiety, which contribute to insomnia. Can be taken internally and externally, do research first before taking internally or if your on medications. Mix some thyme oil with a carrier because its a HOT oil and a mucous membrane irritant, mix with almond or jojoba or a good quality carrier oil and rub on chest and neck and shoulders before going to bed. Can be brewed into a tea with the dried herb and used in cooking.
Bone Broth
Posted by Maureen (MD) on 11/13/2022
★★★★★
Bone Broth for Insomnia
I've posted before regarding insomnia cures, but I have a new one I'd like to share. My sleep has improved dramatically since I started taking calcium/magnesium supplements at night and increasing the amount of potassium I consume each day. I accidentally discovered another tool to add to my arsenal of sleeping enhancements, bone broth. I've been trying to lose weight and have been increasing the amount of water and other low calorie liquids I consume during the day. I decided to try bone broth since it's low calorie and I like chicken soup. I drank a cup of warmed up chicken bone broth one afternoon and shortly thereafter fell asleep on the couch. I felt like I'd been drugged but I didn't think it was caused by the bone broth. A couple of days later I drank a cup after dinner because I was still hungry, once again I fell asleep. Now I was intrigued so I started drinking a cup about a half an hour before bed. Man, I fall asleep almost instantly and have slept through the night several times (which rarely happens since I've gotten older.) I don't know if this will work for everyone but it couldn't hurt to give it a try.
Vitamin B Complex
Posted by Brad (Cobourg, Ontario) on 11/02/2022
★★★★★
Vitamin B complex for insomnia and stress
Take B complex vitamins to help with insomnia. Sleep disturbances can be the result of B vitamin deficiency. B vitamins are really good for stress relief, too. I take a quality brand from Genestra that has all the B vitamins and find I sleep better when I take it during the day.
When I stop taking the B vitamins the sleep problems seems to return, hope this helps.
