Mary
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I recently discovered that apigenin is available on its own as a supplement: https://www.iherb.com/pr/vitamatic-apigenin-50-mg-120-capsules/126570
I already knew that a chamomile product with standardized apigenin level was a little helpful with sleep - regular chamomile never did anything for me. But when I started taking pure apigenin, I found it to be rather powerful - it noticeably helps with sleep.
Like all herbs, however, I'll develop a tolerance to it in 10-14 days. So I currently have two bundles of herbal supplements I take for sleep, which I trade off every 10 - 14 days. I also have a stack of amino acids and niacin which I don't develop a tolerance to, and take every night.
So here's what I take - it's a lot but it works. I think the niacin especially helps with sleep onset - I've recommended it to other people who notice the same thing. Also, I take unisom as needed - it's quite powerful, I recommend starting with 1/4 or 1/2 tablet max - but again I'll develop a tolerance so try to use it sparingly. benadryl never helped me and just makes me feel yucky.
Every night:
Niacin (the kind that makes you flush) 600 mg. before bed, 200 mg. more middle of the night
inositol - 1000 mg before bed, 1000 mg more middle of the night
6 mg. melatonin (cheap brand, may get by with less with better product), 3 mg. middle of the night
1000 mg. l-theanine before bed, 1000-2000 mg middle of the night
1000 mg. n-acetyl-glutamine before bed, 1000 mg middle of the night
1000 mg glycine before bed, 1000 mg middle of the night
100 mg. 5-htp
Rotate every 10 - 14 days:
50 mg. apigenin before bed, 50 mg. more middle of the night
2 caps valerian/chamomile/hops combo (this may not do anything, but it's cheap), 2 more caps middle of the night
Rotate with above every 10 - 14 days
Magnolia bark WITH COCONUT OIL - 1/4 tsp of this product used to be potent - now it takes about 1-1/2 tsp to have any effect, taken with coconut oil, before bed, same again middle of the night
Shui de an, 2 caps before bed, 2 more middle of the night
I also have to avoid anything with MSG in any of its iterations at dinner (https://www.truthinlabeling.org/names.html)
Every once in awhile I get insomnia that nothing will touch and I've learned that it's very often my magnesium/calcium ratio has gotten out of whack and I'll have to stop my calcium for awhile until I start getting more insomnia, which will mean it's time to restart it. Yeah, it's fun trying to figure this all out!
Also, last but not least, high cortisol at night can also cause severe insomnia - I've dealt with this in the past and Seriphos has worked like a miracle to help normalize my cortisol levels.
I already knew that a chamomile product with standardized apigenin level was a little helpful with sleep - regular chamomile never did anything for me. But when I started taking pure apigenin, I found it to be rather powerful - it noticeably helps with sleep.
Like all herbs, however, I'll develop a tolerance to it in 10-14 days. So I currently have two bundles of herbal supplements I take for sleep, which I trade off every 10 - 14 days. I also have a stack of amino acids and niacin which I don't develop a tolerance to, and take every night.
So here's what I take - it's a lot but it works. I think the niacin especially helps with sleep onset - I've recommended it to other people who notice the same thing. Also, I take unisom as needed - it's quite powerful, I recommend starting with 1/4 or 1/2 tablet max - but again I'll develop a tolerance so try to use it sparingly. benadryl never helped me and just makes me feel yucky.
Every night:
Niacin (the kind that makes you flush) 600 mg. before bed, 200 mg. more middle of the night
inositol - 1000 mg before bed, 1000 mg more middle of the night
6 mg. melatonin (cheap brand, may get by with less with better product), 3 mg. middle of the night
1000 mg. l-theanine before bed, 1000-2000 mg middle of the night
1000 mg. n-acetyl-glutamine before bed, 1000 mg middle of the night
1000 mg glycine before bed, 1000 mg middle of the night
100 mg. 5-htp
Rotate every 10 - 14 days:
50 mg. apigenin before bed, 50 mg. more middle of the night
2 caps valerian/chamomile/hops combo (this may not do anything, but it's cheap), 2 more caps middle of the night
Rotate with above every 10 - 14 days
Magnolia bark WITH COCONUT OIL - 1/4 tsp of this product used to be potent - now it takes about 1-1/2 tsp to have any effect, taken with coconut oil, before bed, same again middle of the night
Shui de an, 2 caps before bed, 2 more middle of the night
I also have to avoid anything with MSG in any of its iterations at dinner (https://www.truthinlabeling.org/names.html)
Every once in awhile I get insomnia that nothing will touch and I've learned that it's very often my magnesium/calcium ratio has gotten out of whack and I'll have to stop my calcium for awhile until I start getting more insomnia, which will mean it's time to restart it. Yeah, it's fun trying to figure this all out!
Also, last but not least, high cortisol at night can also cause severe insomnia - I've dealt with this in the past and Seriphos has worked like a miracle to help normalize my cortisol levels.