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I worked LONG and hard to find what works for me. And I sleep a good 8-10 hrs per night.....I'll share what works for me as I know sleep issues are HUGE for so many.
Getting the body relaxed as much as we can is key, I'm living and learning....the longer we live the more we learn, right?
During the day I take 500mg magnesium citrate, usally 2-3 times so most days I take upwards of 1500mg some days 1000mg...many say take to bowel tolerance....I've had a history of constipation so this mag protocol keeps me moving nicely.
Also, during the day I use Pharma Gaba which comes in 100mg caps. Some days I take a few thru the day.
The idea for me is to keep my body in a relaxed state vs tense state.
I also deal with Fibro which keeps the nerves stressed.
At 7:30PM, I prepare my body for sleep. I take 1/2 to 3/4mg Melatonin. With this I take 500mg Inositol or 250mg each of Choline/Inositol in one capsule. Total of 500mg....I've done both and these work.
Some need more melatonin and some do good with less.
When I'm getting into bed at 10:30/11PM I take one more 500mg Inositol and 1 Calms Forte' homeopathic tab.
Inositol is from the B family of vitamins.
These are all calmers for the body and I sleep in totally dark room, no tv in bedroom etc....
If I wake up at 3-4AM for bathroom and can't get back to sleep, then take an Inositol or Calms or both and right back to sleep until 8-9 AM.
Also, right before bed, it's 2 Ibuprofen and a DGL before taking them. DGL is a stomach lining tamer supplement which I bank on for stomach protection. I wouldn't be without it.
Years ago I ended up with a stomach ulcer from a pharma anti inflammatory so I found that DGL is a great protector.
Just thought I'd share what works for me....anyone can use all or portions of this routine.j
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