Supplements That Can Help You Fall Asleep

• "Many people find that regular use of a good proteolytic enzyme supplement can help make little aches and pains go away, thus facilitating sleep.
  
• Taking 100–200 mg of L-theanine at night can significantly reduce stress and facilitate sleep.
  
• Ashwaganda can also help promote sleep. Dosage depends on the brand you use and the concentration of its bioactive substances.
  
• Magnesium supplements can help. Keep in mind that calcium excites nerves whereas magnesium calms them down. Calcium makes muscles contract; magnesium helps them relax. Instead of a calcium/magnesium supplement, think of taking a supplement in which the magnesium is dominant. The best form of supplement for this purpose is a powdered one, so that it mixes with warm water and can be rapidly taken up by the body.
  
• Melatonin can also help. Dosage varies according to what your body needs, ranging from 0.3 mg to 20 mg a day. The correct dosage is the one that helps you sleep but let's you wake up without feeling "drugged." Start with 0.5 mg and increase by 0.5 mg a night until you find what works for you. Note that the effects of supplementation often carry over several nights, so you may need to supplement only every other night or every third night. As you get older, you can increase the amount and frequency of supplementation as needed.
  
• Certain herbs can help: valerian, chamomile, kava kava, St. John's wort, lavender, passionflower, hops, and skullcap are possible choices.
  
• One final note: there are a couple of special situations such as sleep apnea and restless legs syndrome that can affect sleep. Both of these conditions respond favorably to the full Baseline of Health Program.

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