Insomnia or lack of a good nights sleep is experienced by up to 60% of adults word wide at some time in their lives. It is more common at times of stress, with increasing age and is more common in females than males.

The biggest cause of insomnia is a lack of the neurotransmitter GABA (Gamma amino butyric acid) which promotes a calm, happy state. GABA can be increased by exercise, meditation and supplementation.

Here are my top 5 natural supplements to increase GABA and help with sleep:
1. Magnesium
2. L-Theanine
3. Chamomile flower tincture
4. Passion flower tincture
5. Valerian root tincture

To go into a bit more detail:
1. Magnesium increases GABA and treats anxiety, stress and agitation. My favourite forms of Magnesium are the citrate fand glycinate forms which get absorbed easily. Recommended dosage is 400mg of either at bedtime.
2. L-Theanine is an amino acid that blocks the effect of glutamate in the brain, which is the neurotransmitter that stops GABA production, thereby increasing GABA. It is naturally found in green tea. Recommend dose is 150mg at bedtime.
3. Chamomile herb or Matricaria chamomilla contains a compound that binds to GABA receptors in the brain producing a calming and soothing effect similar to benzodiazepines. Recommended dose is 30 to 60 drops of tincture in a little water at bedtime.
4. Passion flower or Passiflora incarnata is a herb originally from South America. Passiflora boosts GABA secretion in the brain which promotes good sleep and relaxation. Recommended dose is 30 to 60 drops of tincture in a little water at bedtime.
5. Valerian or Valeriana officinalis is a root containing more than one compound that have sedative effects. Some compounds inhibit breakdown of GABA, thereby raising brain GABA levels, while others inhibit overactivity of the amygdala in the brain where fear is experienced. Recommended dose is 30 to 60 drops of tincture in a little water at bedtime.

I normally recommend 400mg Magnesium in conjuction with one of the other supplements listed above. The recommended dosage for children over 6 would be half the adult dosage. These are recommendations based on experience in my homeopathic practice. It is best to confirm with your health care provider whether these supplements would suit your needs.

Sleep tight!

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5353813/
https://www.psychologytoday.com/us/blog/sleep-newzzz/201805/what-you-need-know-about-magnesium-and-your-sleep
https://www.sciencedaily.com/releases/2016/02/160225101241.htm
https://www.sciencedirect.com/topics/neuroscience/apigenin
https://www.healthline.com/health/anxiety/calming-effects-of-passionflower#calming