Diet

• Follow a Mediterranean- or Paleo-type diet with adequate protein and good fat to stabilize blood sugar.
• Reduce or remove refined sugar and starches.
• Avoid added sugar in food and beverages.
• Eat a SMALL amount of carbohydrate near bedtime – carbohydrate increases the amount of tryptophan available to the brain for melatonin production.

Substances

• Reduce or eliminate sources of caffeine.
• Avoid consuming caffeinated food or drinks in the late afternoon or evening.

Nutrients to supplement daily

• Vitamin D – promotes melatonin production, decreases inflammation
• Magnesium – calming effect, decreases cortisol, increases melatonin
• Omega 3 fatty acids – promotes serotonin production, anti-inflammatory
• Melatonin – regulates circadian rhythm, anti-inflammatory, antioxidant protection

Further steps

• Sleep in total darkness or wear a sleep mask. Melatonin production in the brain is inhibited by light
• Promote night-time temperature drop to help trigger sleep:
• Keep the bedroom cool
• Take a hot or cold shower

Get natural light during the day – promotes daytime cortisol production to reinforce the circadian rhythms involved with sleep.

Avoid artificial light in the evening – blue light decreases melatonin production.

Additional nutrients to consider supplementing

• GABA – promotes relaxation, decreases core body temperature
• Niacin or niacinamide – supports tryptophan maintenance and conversion to melatonin. Niacinamide has a calming effect by activating benzodiazepine receptors
• Tryptophan or 5-HTP – precursor molecules for melatonin production (avoid with SSRI or MAOI medications)
• L-theanine – calming effects on the brain
• Taurine – decreases cortisol levels, increases GABA production

If you are taking medications

• Ask your doctor if they may be inducing your insomnia symptoms, and what can be done about it.
• Research any associated nutrient depletions and consider supplementing those nutrients.
• Do not discontinue taking medications without consulting with your doctor.