“What helps with insomnia other than progesterone, Dr Enzmann?” Konnie asked on Instagram the other day.
I’m Dr Christina Enzmann and I share with you lots of supplements that can help alongside good sleep hygiene. I also give context to how these work. Because oestrogen also affects the breakdown pathways of neurotransmitters (e.g. serotonin, dopamine), among other things, the decline in oestrogen has a corresponding negative impact on mood and sleep for some menopausal women.
Here are my tips:
🌿 Valerian
🌿 Hops
🌿 Helmet weed
🌿 Passion flower
🌿 Camomile
🌿 Californian corn poppy
preferably as an extract and in combination
like to take 1 hour before bedtime and then again right before falling asleep
😴 the sleep hormone melatonin (does not help all women)
Food supplements:
😴 GABA – this is a non-proteinogenic amino acid and an important neurotransmitter. It has a calming effect and makes it easier for you to fall asleep.
😴 Vitamin B complex (take in the morning)
😴 L-theanine: is a non-proteinogenic amino acid that also has a relaxing effect (be careful when driving or working with machines!)
😴 Phosphatidylserine: is a phospholipid and is also found in white beans
Also:
🍳 Eat proteins at every meal.
Pay attention to good sleep hygiene or routine
📺 Switch off screens
🛀🏻 (Foot) bath with lavender
🛌🏽 get into a horizontal position an hour beforehand
🕶️ Sleeping glasses or a completely darkened bedroom
Respect circadian rhythms:
☀️ exposure to sunlight in the morning helps you sleep better at night
As a general rule, always measure before you eat. Take the tips here and discuss them with your doctor or alternative practitioner. You need experts who can give you good advice.
Here you can find 12 hacks from Susanne for better sleep.
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