SLEEP

Sleep and Mandarin Wellness Center
  1. Keep your bedroom dark and quiet when you sleep
  2. Use the bed only for sleep and sex
  3. Set the thermostat low
  4. Avoid greasy and spicy foods during the last meal of the day
  5. Avoid stimulating activities before bed
  6. Exercise at least 3 – 4 hours before bed
  7. Keep your hours of sleep consistent, even on days off or weekends
  8. Try to avoid rotating work shift hours

To help fall asleep:

Supplements (singly at first, but OK to combine once found helpful)

Melatonin 3-10mg 1 hour before bed and or

5-HTP (hydroxy-tryptophan) 50-100mg 1 hour before bed

Passion Flower

Hops

Melissa

Other herbal combination products on the market

Phenitropic 300 mg or GABA 500 – 1000 mg to calm the brain

Night Time Herbs

Niacinamide  250500 mg near bedtime breaks down inflammatory Glutamate

To improve the depth and quality of sleep, but no help to get to sleep. (use nightly for at least 2 weeks).

Valerian 1-2 caps at bedtime

Medications:

Antidepressants:  Elavil (amitriptyline), Tofranil (imipramine), Doxepin (Sinequan), Desyrel (Trazodone), Prozac, Paxil, Zoloft, Remeron, Flexeril

Muscle Relaxers:  Flexeril, Soma, Tizanidine,

Muscle Relaxers:  Flexeril, Soma, Tizanidine

Valium class (these can be addictive):  Restoril, Xanax, Dalmane, Halcion, Klonepin

Other:  Ambien (very effective, supposedly non-addictive, only supposed to be written for one month)

Sonata, Lunesta, and Rozerem

Valium class (these can be addictive):  Restoril, Xanax, Dalmane, Halcion, Klonepin

Other:  Ambien (very effective, supposedly non-addictive, only supposed to be written for one month)

Sonata, Lunesta and Rozerem

White Noise machines

Cognitive Behavioral Therapy for sleep: websites  Sleepio or  Shuti

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