BRAVA Nutrition

Health Protocol

INSOMNIA
Nutritional Support Protocol

Visit: www.nih.gov/Institute for Sleep

Healthy Sleep Guide NIH

Test Your Sleep IQ at NIH

Lifestyle Recommendations:

1. Participate in a regular balanced exercise program that includes wearing a pedometer to ensure that you collect steps and move more. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week). Avoid exercise late in the day. Avoid taking vitamins after 5:00 pm each day.
2. Avoid extra stress and obligations.
3. Rule out hormone imbalance/deficiencies.
4. Rule out hypothyroidism, hypoglycemia, and weak adrenal function.
5. Avoid smoking and alcohol consumption.
6. Avoid caffeine containing products, stimulant-containing herbs, and hypoglycemic conditions. Check prescription drugs for side effects. Many contain caffeine.

7. Practice good sleep habits and get between 8-9 hours of sleep a night.

Dietary Recommendations:

1. Eat turkey or drink warm milk before bed as they contain tryptophan. Calcium and magnesium at bedtime have a relaxing effect on the body and can aid sleep.
2. Whey protein or other quality protein is essential at every meal to stabilize blood sugar levels.
3. Avoid sugar and sweetened products. Replace sugar with the polyol sugar xylitol.

Supplement Recommendations:

In addition to the core nutrient program recommended by your Health Care Professional
and/or from the results of your most recent Designs for Health Metabolic Profile:

Inositol: 1 capsule before bed
StressArrest: 1 or more capsules before bed
5-HTP Synergy: 1 or more capsules before bed
Magnesium Malate 1-2 at bedtime
If needed: Melatonin: 1 tablet before bed

MEDICAL DISCLAIMER: This information is provided for the use of physicians and other licensed health care practioners and intended for physicians and other licensed health care providers to use as a basis for determining whether or not to recommend these products to their patients. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information on this web site is for general informational purposes only. It is not a substitute for a medical evaluation. If you feel that medical interventions are necessary, please check with your physician, licensed health care provider, and www.fda.gov Dietary Supplements for further nutritional supplements information.