Dr. Beth Recommends these products:
Source Naturals
Doctor's Best
High Absorption Magnesium
Potassium Citrate
Jarrow Formulas
Potassium Citrate
PS 100
Jarrow Formulas
Stress and Sleep
Stress & Sleep
Pregnenolone (50mg)
Pregnenolone 50
Doctor's Best
B-Stress P.M.
B-Stress P.M.
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Dr. Beth's Top Picks For Getting A Good Night's Sleep
Beth Ley Knotts, Ph.D.
GABA - Excellent for racing thoughts... thinking too much, feeling wired and anxious and even chronic pain. GABA calms down overactive nuerotransmitter activity. Dosage 750 to 1500 mg before bed.

Low magnesium causes headaches, chronic constipation, restless leg syndrome, muscle cramps, high blood pressure, muscle tension. All of these can interfere with a good night’s sleep, magnesium is our relaxation mineral...Levels are greatly diminished with stress. Dosages - 400 to 800 mg a day.

Low potassium means headaches, muscle twitches, toe or foot cramps, random pains, racing/pounding heart, anxiety/panic attacks, high blood pressure. All of these can interfere with a good night’s sleep. Dosage 300 to 400 mg twice a day.

Adaptogens and Hormone Balancers
Adaptogens help the body against the negative effects of stress. Elevated cortisol levels depress serotonin levels. Serotonin is known as our sleep and relax hormone. Low levels also cause carb and sugar cravings, depression. It it medically treated with SSRI medications which have terrible and dangerous side effects.

  1. PS100 Phosphatidylserine lowers cortisol levels. (200-400 mg daily)
  2. Stress and Sleep Contains lemon balm and Chinese mint which lower cortisol
  3. Lavender essential oil. (Stress Away, etc.)
  4. Pregnenolone Lowers elevated cortisol, and increases low cortisol. Is especially beneficial for severe adrenal fatigue, and menopausal symptoms. (which can also interfere with sleep). Dosages range from 50 mg to 200 mg daily for most.

5-HTP - 5-Hydroxy Tryptophan
This is the precursor to serotonin so helps raise levels. Dosage: 100 to 200 mg taken before bed.

B Stress PM -
B Stress PM contains all the B-s, small amounts of magnesium plus relaxing herbs such as Valerian root. Dosage 2-3 before bed.

Other suggestions:
Valerian, camomile and other relaxing teas.

Levels do tend to diminish with age so this is an option for individuals over age 40.... for younger people it cause strange dreams. Levels are depressed with light.... computers, TV, phone, etc.

Cedarwood essential oil increases melatonin so can be helpful used before bed.

DGL Licorice (for Acid Reflux)

Eucalyptus oil (rubbed on chest) for congestion and coughs