Use herbal therapies. Try 100 to 200 mg of passionflower or 320 to 480 mg of valerian (Valeriana officinalis) root extract standardized to 0.2 percent valerenic acid 1 hour before bed. Take 200 to 400 mg of magnesium citrate or glycinate before bed. Magnesium is a powerful relaxation mineral for the nervous system and muscles. Try 0.5 to 2 mg of melatonin before bed. Other supplements and herbs can be helpful in getting some shut-eye. Try calcium, L-theanine (an amino acid from green tea), GABA, 5-HTP, and magnolia.
