SUGGESTED SLEEP
SUPPLEMENTS
Both valerian and melatonin have good scientific evidence backing them up as natural sleep aids, advises Sharon Plank, an integrative medicine physician with the University of Pitts- burgh Medical School’s Center for Integrative Medicine.
If the problem is falling asleep, the sedative effects of a valerian supplement can help. Because it has few adverse effects, it’s safe to try as a sleep aid, Plank says.
If the problem is disrupted sleep, melatonin can help, and comes in two forms—extended release and im- mediate release. Plank notes, “If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, try imme-
diate release.”
If the problem is waking too early or restless leg syndrome, the problem could be a mineral defi- ciency. Studies conducted by the U.S. Department of Agriculture found that copper, iron and magnesium deficiencies caused sleep issues with some subjects; the studies specify recommended daily supplementation of copper (2 mg), iron (10 to 15 mg) and magnesium (400 mg).
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