EMFs are a big one as they have the ability to disrupt your pineal gland’s production of melatonin and serotonin. make sure any cell phone, laptop are put into airplane mode as the wifi is still active usually even when turned off. Put them in airplane mode also when not using as they are also a significant contributor to mitochondrial damage and dysfunction, which is at the heart of virtually all chronic disease. If you have any smart tv, dvd/blu ray with apps, or video game systems put them on a switched outlet so you can turn the power off when not in use. Unplug the wifi router if possible at night. Replace wireless devices like mice and keyboards and printers with wired ones. These all deplete your magnesium for example which is usually a problem already for anyone with cfs.
Gaba is known for its anti anxiety and relaxing properties. However, taking straight Gaba supplements usually is not very effective as it does not cross the blood brain barrier. L-Theanine on the other hand is a unique amino acid that upregulates GABA and should be effective for the purpose of producing calmness and reducing anxiety such as a racing mind that can keep you from going to bed. Clinical studies have shown that L Theanine reduces stress, improves the quality of sleep, diminishes the symptoms of PMS, heightens mental acuity, and reduces the negative side effects of caffeine. Typical dose is 200mg 1 or 2 times a day. It does not act as a sedative at this dose Racing mind is usually a symptom of high copper to lower zinc levels.
Ashwagandha is a good bet for long-term, more chronic stress. Ashwagandha can actually lower serum cortisol (or adjust higher as needed), while l-theanine has no such effect.
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Its also capable to raise cortisol during day and if used at night lower it to help sleep.
https://www.ncbi.nlm.nih.gov/pubmed/23439798
L-theanine is more your fast acting every day thing to combat minor stressors, mental tasks, improve mood, remain calm (inhibiting cortical neuron excitation) and can even modulate blood pressure increases in a high-stress-response. Both are ok for those with CFS.
One more that worked for me taken at night is Standard Process Cataplex G which helps with brain and nervous system function, lower high blood pressure, support metabolism and liver function, best for when your in a high cortisol/high stress mode trying to bring it down.
What the body needs to make serotonin for anxiety/panic, ocd and depression to fix it naturally:
https://understand-andcure-anxietya...pression.com/images/MelatoninCopperBlocks.jpg
5-HTP increases serotonin also in addition to melatonin. 5-HTP increases REM sleep by about 25%, while increasing deep sleep stages 3 and 4 without lengthening total sleep time. The sleep stages that are reduced to compensate for the increases are non-REM stages 1 and 2, the less important stages. the recommended dosage is 50–150 mg, 30–45 minutes before sleep. 5-HTP converts to serotonin with Zinc, Magnesium, Vitamin C (use whole not ascorbic acid), and Vitamin B6 (P5P is the active form) (Tryptophan Hydroxylase - an enzyme) then B5 and SamE to Melatonin. If 5-HTP doesnt work (for sleep) then use Melatonin 2-3mg short term as you figure out what your lacking of Zinc (check plasma not serum), Magnesium, B1, B5, B6. Stomach Acid is usually low and can use Betaine HCL at all meals which will break down protein properly to get the nutrients.
You could then try L-Tryptophan instead a bit to see if you get similar benefits. L-Tryptophan is converted to 5-HTP as needed using the cofactors Folate, Iron, Calcium, B3, Magnesium, B6 (P5P) and is much safer to use in the long term. Its possible to build up too much serotonin in the blood before it goes to the brain with 5-HTP over time but not L-Tryptophan. Some people need a special form of Folate and just because you supplement something doesnt mean you are getting the right form or its absorbing properly sometimes due to low stomach acid.
If that works, try to just Eat more protein, take Betaine HCL to break it down at meals, and check Zinc Plasma (not serum), B1, B6.
Higher copper then Zinc lowers all the things with an X. A zinc plasma (not serum) and serum copper will tell you whats going on right now at the moment of the test. High copper over zinc is the cause of racing mind and some insomnia and OCD as well keeping you from sleep.
Raising the head of your bed 6 inches (15 cm) getting a slope of 5 degrees improves the glyphatic drainage of the brain during sleep, promotes blood circulation, metabolism, respiratory function, neurological and immune, relieving symptoms related to diabetes, Alzheimer's, sleep apnea and acid reflux
https://articles.mercola.com/sites/articles/archive/2018/02/15/inclined-bed-therapy.aspx
