Posted by Lao Tzu on September 25, 2008, at 5:23:51
I have found, at least in my case, consistently positive results with the following bedtime regimen for good sleep. And everyone knows that sleep is extremely important for overall functioning and mental health. It involves loading certain nutrients at bedtime. It works for me, and I don't have to resort to sleep medications, which you can become dependent on.
Here's what I do:
At bedtime:
1) 500-750mg sustained release Niacin. I've found that 500mg is a good starting point. You may not need any more than this, though an additional 250mg might be helpful for some. Many people who take Niacin, especially high doses, may get a flushing response in their neck and face. This is usually transient and goes away in a little while. I don't get a flushing response at all even if I take 750mg. I definitely don't get flushing at 500mg. I've also found that the sustained release Niacin may be less likely to cause flushing (for me at least) than those cheap Niacin tablets that release all of the Niacin at once. I bought some of those cheap Niacin tablets at the supermarket because they were so inexpensive. They caused me to flush, whereas the sustained release capsules were more tolerable. It's worth it to buy the sustained release ones, believe me.
2) 300IU of natural Vitamin E (d-alpha tocopherol, NOT dl-alpha tocopherol. You can buy 100IU and 200IU vitamin E capsules online or at most vitamin stores. Some of the 100IU brands like Solgar are a combination of mixed tocopherols, which is even better.
3) 75mg P-5-P. P5P seems to be a superior form of vitamin B6. I believe it works even better than regular pyridoxine hcl. Vitamin Shoppe has a great brand of P5P. The tablets are yellow and very easy to cut with a pill cutter. P5P is twice as expensive as regular B6, but I think it's worth the cost.
4) 1/4 of a 3mg melatonin tablet. You can get melatonin at drug stores, online, or at vitamin shops. You don't really need the whole 3mg to help with sleep as long as you take the other nutrients with it. Besides, you might lessen the morning grogginess if you keep the melatonin on the low end.
I take this regimen because I have bipolar depression and I respond very well to this combination of nutrients at bedtime. However, if you are severely manic, getting stabilized on some medication is first and foremost because many people who have bipolar will become hypomanic at night, decreasing the need for sleep. I know I spent many a night awake smoking cigarettes all night. Finally, over time, I stabilized on my meds, then eventually turned to addressing my need for nutrients. Supposedly, a good medication that is being used for mania is a drug called Abilify, but also a mood stabilizer might be necessary as well. I take Lamictal, and this helps with depression as well. Lamictal seems to be one of the better mood stabilizers out there as far as its side effect profile.
poster:Lao Tzu
thread:853946
URL: http://www.dr-bob.org/babble/alter/20080612/msgs/853946.html