The 21 Day Sugar Detox PDF / Diet Recipes CookBook By Diane Sanfilipp The 21 Day Sugar Detox Free Download | Page 21

• Warm your middle. This raises your core temperature and helps trigger the
proper chemistry for sleep. A hot-water bottle, heating pad – or a warm body –
can do the trick.
• Avoid medications that interfere with sleep. These include sedatives (which
are used to treat insomnia, but ultimately lead to dependence and disruption
of normal sleep rhythms), antihistamines, stimulants, cold medication,
steroids, and headache medication that contains caffeine.
• Use herbal therapies. Try 200 mg of passionflower, or 320 mg to 480 mg of
valerian root extract standardized to 0.2 percent valerenic acid one hour
before bed.
• Take 200 mg to 400 mg of magnesium citrate or glycinate before bed. This
relaxes the nervous system and muscles.
• Other supplements and herbs can be helpful in getting some shuteye. Try
calcium, theanine (an amino acid from green tea), GABA, 5-HTP, melatonin,
and magnolia. (I like a product called Kavinace UltraPM that has a form of
GABA, melatonin, and 5-HTP all in one. It works well for many of my patients.)
• Try 1 mg to 3 mg of melatonin at night, which can help stabilize your sleep
rhythms.
• Get a relaxation, meditation or guided imagery CD. Any of these may help
you get to sleep.
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Diane Sanfilippo