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However, these treatments can also be harsh on the skin and may cause redness, peeling, and sensitivity

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For example, a 2022 trial of Lactium saw significant decreases in serum cortisol levels in subjects who took 200mg or 300mg doses,90 and a 2019 study yielded significantly increased [sleep efficiency] with four weeks administration of 150mg or 300mg doses.96 Lemon balm (Relissa) 400mg With 400mg daily doses of Relissa, a branded form of lemon balm extract, subjects in a 2023 clinical trial demonstrated significant improvements mood, anxiety, stress, emotions, overall well-being, and quality of life.88 Magnesium 127mg (elemental) A 2020 study found that around 56mg of elemental magnesium per day less than half the amount in Innerbody Labs could reduce urinary cortisol excretion.73 Other researchers have found supplemental magnesium to correlate with improved sleep quality as well as reductions in symptoms and sleep disturbances associated with restless leg syndrome.97 98 Saffron 30mg In a 2021 clinical trial of saffrons effects on adults with poor sleep, 14mg and 28mg doses were found to increase evening melatonin (a hormone critical to healthy sleep cycles) without increasing cortisol.89 Similarly, a 2018 clinical trial found that a 30mg dose the same as in Innerbody Labs led to significant relief in sleep disturbance, anxiety, and depressive symptoms.99 Apocynum venetum 50mg Apocynum venetum is a botanical with beneficial actions on mental health and sleep quality

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