effects of stress hormones and other excitatory brain messengers, 5-hydroxy GABA can be taken in doses of 100-200 mg. at bedtime; or GABA in doses of 500-1000 mg. (the 5-hydroxy form is better utilized so less is required). On wakening during the night an ad- ditional 1-2 of either may help you return to sleep more easily. In my office I prescribe either a naturally sourced (not synthetic) GABA or alternatively, a form of GABA formulated to enter the brain more effectively.
• Phosphatidyl (also called phosphorylated) serine is another
effective natural way to heal a damaged sleep pattern: it may take effect quickly (within a day or so) or it may take several weeks to cre- ate a noticeable shift in sleep quality, but because it is an essential tool in healing damaged lines of communication between the brain and the adrenals, it is part of virtually every treatment plan for poor sleep. For the quickest response I would prescribe 200mg. after din- ner and also at bedtime; as improvement occurs I reduce the dosage to 200 mg. only at bedtime.
• other calming sleep assists include the amino acids Taurine (suggested dosage 1000 mg. 1-2X daily with meals) and L-theanine, derived from green tea (200 mg. after dinner and at bedtime).
• The relaxing herbs Passiflora, Skullcap, and Hops may be taken as a tea during the evening or at bedtime.
• Melatonin (2-3 mg. an hour before bedtime) may encourage the onset of sleep, but it will not help resolve sleep disruption later in the sleep cycle.
Consider Testing Because of the complex interconnections between changing sex
hormone levels, adrenal and neurotransmitter imbalance, and sleep dysfunction, seeking out a natural medicine healthcare provider who can use functional testing to evaluate your particular pattern of imbalance in these areas can be an invaluable assist in identifying where imbalance exists and how to most quickly, naturally and ef- fectively restore healthy sleep.
As an example, the amino acid 5-HTP (5-hydroxy tryptophan),
which supports production of calming, mood-enhancing serotonin and sleep-inducing melatonin, is often recommended as a remedy for sleep issues; many with adrenal insufficiency do have low sero- tonin levels, but I do not prescribe it without testing first to deter- mine if this is indeed the case for an individual, and to get the bigger picture of other hormone and neurotransmitter values. (As a side note, if you are taking pharmaceutical SSRI medication, it is inadvis- able to take 5-HTP without testing and professional supervision.)
Lifestyle Change for Better Sleep
Using amino acids, herbs, and other nutrient support to manage skewed adrenal/brain dynamics can improve your sleep and go a long way toward supporting adrenal healing, but as a naturopathic physician my goal is always to treat the underlying cause of body/ mind/spirit imbalance. A more permanent resolution of sleep diffi- culties necessitates healing on every level. This can be difficult work, but at the same time it can be the most life-changing, because it cre- ates positive transformation in every area of our lives. What follows are suggestions for lifestyle behaviors and what I
call “inner work,” which restore drained adrenal reserves, thus pro- moting healthy sleep patterns for the long-term:
• Balance your blood sugar: eat smaller meals and add 2-3
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