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Q. I've struggled with insomnia for more than 20 years. I broke my Ambien habit by taking Citracal and magnesium plus valerian about 45 minutes before bedtime. This has been great for the past six months.
A. Other readers have reported that magnesium at bedtime can help aid sleep. Valerian is an herb traditionally used to treat insomnia. It sounds like you have hit on a winning combination. We offer other ideas in our Guide to Getting a Good Night's Sleep.
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For me, the winning sleep combination has been HTP-5 (tryptophan, like found in turkeys) and melatonin. I read about this in an article by a sleep expert. Works like a charm for me, with no morning hangover.
How much of each? Struggling with insomnia is very depressing, and I hate dragging around all day with no energy or enthusiasm.
Have you checked the dose for Valerian Root? You have it at 15 g. Many sites on the web appear to have that dose far less.
I have been taking "Slow Mag" magnesium at bedtime with some warm milk and it has worked wonders in helping me to fall asleep quickly and get a good night's rest. It was recommended to me by a pharmacist years ago to help prevent leg cramps so I'm getting two benefits from it. I take Citracal daily as my calcium supplement.... all of the above works well for me... so no sleeping pills in my medicine cabinet!!
I was addicted big time to Ativan, which was always gladly refilled by my former doc, and took it every night for over 10 years at bedtime. My new health care provider, a nurse practitioner, suggested Melatonin an hour before bedtime. It works like a charm and I even fall asleep on the couch on occasion.
How much Citracal and Valerian do you use?
This is for Mary. I started with 300mg of Melatonin and as I weaned off the Ativan my care provider upped the dose to 500mg of Melatonin which is what I take every night.
Good luck.
As with other comments, I want to know how much Citracal, magnesium, and valerian? I am DESPERATE to get off of Ambien.
Mary, if you're asking about the other combo, I take 100 mg of HTP-5 and only 3 mg of melatonin, which was what was recommended in the article. The 2 supplements supposedly work in combination. I guess using melatonin alone, you'd need a higher dosage. Hope you find your "cure."
I do take Ambien. If I take Melatonin, I am so groggy the next day I can hardly function. And that is 1 mg of Melatonin. With Ambien, I go to sleep quickly, sleep through the night, and wake up with NO sleepiness/fogginess the next day. I do not mind taking the Ambien, so where is the problem?
I am on immuno-suppressive drugs for a kidney transplant, which Melatonin "may" interfere with, but believe Magnesium & Valerian are okay. Like Dolores and many others, I am wondering about the dosage of each to start with. (I already take a Calcium + Vit. D supplement four times a week, so don't want/need to take Citracal with the other two.)
Thanks for any input!
Melatonin is also too strong for me. I take a Dong Quai capsule (565 mg), which is very calming. For something more relaxing, try 2 Dong Quai with Sleeptime tea (with valerian). Calming without the groggy effect!
melatonin puts me so deeply into REM "dream" sleep that I have very vivid, active dreams that make me wake up tired out. My dentist told me to try Benadryl which works very well for me.
Thanks for the comments. I have tried all of the above, and still must resort to Ambien to sleep. Bummer!