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Advice needed, Melatonin to control Cortisol

lynda

lynda

New member
Question.

So I received some advice to get more rest at night, lower my workouts and cut calories in my diet because I am at a fat burning plateau.

I have a problem waking up in the middle of the night around 2:30, completely awake. This has been ongoing for a few years. I always eventually fall back to sleep after a little while. I have been reading that women 40+ wake up due to the rise in cortisol in the evening.

Will the use of Melatonin at night help control the rise in cortisol ?
 
Melatonin can help to reduce stress and cortisol levels, yes. I've noticed in my personal experience that melatonin really only helps me fall asleep, not stay asleep. I would recommend trying an extended release melatonin, or I have found ZMA to be helpful in allowing me to get into that deep REM sleep. With ZMA, I don't get up in the middle of the night, and I wake up feeling better rested.

The cause for waking in the middle of the night may also be due to low blood sugar. Especially when dieting or eating a low/lower carb diet. Blood sugar levels fall which signals your brain that you need food - which wakes you up. I have this problem a lot when restricting calories and eating less carbs as well. I find that an extended release melatonin, or ZMA can be very helpful with sleeping through the night.
 
Will I have a problem waking up ? or be groggy ? I have never used this type of supplement before so I'm trying to get as much information as possible. I want to be able to wake up on time for work OR a work out ... ha!
 
I've never had any issues with feeling groggy in the morning when taking ZMA or melatonin. Just make sure you take it 7+ hours before you want to wake up to ensure that it doesn't mess up your morning. I would start with a lower dose of melatonin, 1-3mg would be a good low dose to start with.

Some people respond very well to melatonin, while others need a higher dose to get any effect. With sleep products, I always like to start with a low dose and work my way up.
 
john.patterson said:
I've never had any issues with feeling groggy in the morning when taking ZMA or melatonin. Just make sure you take it 7+ hours before you want to wake up to ensure that it doesn't mess up your morning. I would start with a lower dose of melatonin, 1-3mg would be a good low dose to start with.

Some people respond very well to melatonin, while others need a higher dose to get any effect. With sleep products, I always like to start with a low dose and work my way up.
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I will agree with John on this one. I have never had issues with waking up groggy on melatonin.

Melatonin is one of those less is better type products. Too much and it'll quit working
 
So last night I took Melatonin (Timed Release). Just as you said John, I did dream (a lot) but I also kept waking up. I woke up without feeling groggy. Today I was able to head over to the supp store and pick up some ZMA.

My question is, should I combine the two or take one or the other ?

Thanks!
 
lynda said:
So last night I took Melatonin (Timed Release). Just as you said John, I did dream (a lot) but I also kept waking up. I woke up without feeling groggy. Today I was able to head over to the supp store and pick up some ZMA.

My question is, should I combine the two or take one or the other ?

Thanks!
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Sounds like it helped you get some deep sleep, but waking up is still annoying. I would recommend taking ZMA by itself for a few nights to see how your body responds to it. If you combine them, you won't be too sure what is working and what isn't. See how ZMA solo works, and then consider adding in Melatonin if you still can't sleep well.

How many mg of Melatonin did you try?
 
lynda said:
The tablets are 2.25mg each. I took one tablet.
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I would try the ZMA out for a night and see how it treats you. And you can also experiment with increasing the Melatonin dose up to 2 tablets in the future, but I'd try out the ZMA solo first
 
For cortisol:

Arimistane (El1minate)
LJ100 (one of my favs for cortisol + other benefits)
Growth Factor XT (great for sleep and recovery)
C&P Hypnos (great for sleep, but use sparingly due to phenubut dependence)
 
Reduce xt is the hands down best product for cortisol control.
 
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