Struggling With Sleep or Mental Health? Evidence-Based Solutions at LB Psychiatry

Are you tossing and turning at night, unable to quiet your mind? Or perhaps you’re grappling with focus issues, anxiety, or low mood that make daily life feel overwhelming? You’re not alone. At LB Psychiatry, I’m dedicated to helping Washington residents like you find personalized, evidence-based solutions to improve sleep and mental health—whether through medications, supplements, or a holistic blend of both. As a psychiatric nurse practitioner offering 100% virtual care across Washington state, I’m here to guide you toward better rest and emotional well-being.

The Sleep Struggle: A Common Challenge

Sleep isn’t just a luxury—it’s a cornerstone of mental and physical health. Yet, according to the American Academy of Sleep Medicine, 30–35% of adults in the U.S. experience brief symptoms of insomnia, and 10–15% battle chronic insomnia. Left untreated, sleep issues can worsen mood, impair focus, and increase risks for long-term health problems like heart disease and depression.

If you’re lying awake at night, feeling tired but wired, or waking up unrefreshed, you’re not alone. Insomnia often intertwines with mental health conditions like anxiety, depression, or ADHD, creating a cycle that’s hard to break without the right support. At LB Psychiatry, I take a whole-person approach to uncover the root causes of your sleep issues and tailor solutions to your unique needs.

Natural Support for Better Sleep

For many patients, starting with non-habit-forming supplements can be a gentle, effective first step to improve sleep. Here are two evidence-backed options I often recommend:

• Magnesium: This mineral supports muscle relaxation and reduces stress by regulating the nervous system. Studies suggest magnesium supplementation can improve sleep quality, especially for those with deficiencies.

• L-Theanine: Found naturally in green tea, L-theanine promotes calm without causing drowsiness. It’s particularly helpful for quieting a racing mind before bed.

These supplements are well-tolerated and can be a great starting point, but always consult a professional before adding them to your routine to ensure they’re safe for you.

Medications for Sleep: When You Need Extra Support

Sometimes, supplements alone aren’t enough, and medications can play a key role in breaking the insomnia cycle. At LB Psychiatry, I carefully assess your full mental health picture to recommend the right option. Some examples include:

• FDA-Approved (On-Label) Medications:

  • Doxepin: A low-dose tricyclic antidepressant ideal for sleep maintenance, helping you stay asleep through the night.

• Common Off-Label Options:

  • Trazodone: Often used for sleep onset and also helps with depression or anxiety symptoms.

  • Mirtazapine: Effective for sleep, appetite regulation, and depression, especially for those with low mood and poor sleep.

Choosing the right medication depends on your symptoms, lifestyle, and any co-occurring conditions like anxiety or depression. My goal is to find a treatment that works without over-relying on habit-forming drugs.

Supplements for Mental Health: Evidence-Backed Support

Beyond sleep, supplements can also play a powerful role in managing mental health conditions like ADHD, anxiety, and depression. At LB Psychiatry, I integrate these evidence-based options into a holistic treatment plan, often alongside medications when needed. Here’s a closer look at some top supplements I recommend, backed by research:

For ADHD: Boosting Focus and Brain Health

• Omega-3 Fatty Acids (EPA/DHA): Studies show Omega-3s, particularly those with higher EPA content, can improve attention, reduce impulsivity, and lessen hyperactivity in both children and adults with ADHD. One study found a 40% improvement in ADHD symptoms with Omega-3 supplementation compared to placebo.

• B Vitamins (B6, B12, Folate): These vitamins support neurotransmitter production, which is crucial for focus and mood regulation. I often test for B vitamin deficiencies as part of a comprehensive ADHD treatment plan.

For Anxiety: Finding Natural Calm

• L-Theanine: This amino acid promotes relaxation without sedation, making it ideal for managing anxiety during the day or before bed. It’s especially helpful for generalized anxiety or stress-related sleep issues.

• Lavender Oil (Silexan): Clinical trials show that Silexan, a standardized lavender oil extract, can be as effective as low-dose benzodiazepines for mild-to-moderate anxiety, with fewer side effects.

For Depression: Nutritional Support for Mood

• Omega-3 Fatty Acids: Beyond ADHD, Omega-3s also support mood regulation in depression, with studies showing benefits for those with low dietary intake.

• SAM-e (S-Adenosylmethionine): This compound supports neurotransmitter production and has been shown to improve depressive symptoms in clinical trials.

• Vitamin D & B12: Low levels of these vitamins are linked to low mood. I often include bloodwork to check for deficiencies, as correcting them can significantly lift mood.

  
  

When Medications Are Needed

While supplements can be powerful, some patients benefit most from a combination of supplements and medications. For depression, I commonly prescribe:

• SSRIs (e.g., sertraline, escitalopram): Effective for depression and anxiety with a favorable side-effect profile.

• SNRIs (e.g., venlafaxine): Great for depression with fatigue or chronic pain.

• Atypical Antidepressants (e.g., bupropion): Ideal for depression with low energy or focus issues, often used in ADHD treatment.

Every treatment plan is customized to your symptoms, lifestyle, and goals, ensuring you feel supported and empowered.

My Approach at LB Psychiatry

As a psychiatric nurse practitioner, I believe in blending the best of science and integrative care. Whether you’re struggling with insomnia, anxiety, depression, ADHD, or a combination, I offer:

• Medication Management: Prescribing and monitoring medications tailored to your needs.

• Supplement Education: Guiding you on safe, evidence-based supplements to complement your treatment.

• Whole-Person Mental Health: Addressing lifestyle, nutrition, and underlying causes to support long-term wellness.

• 100% Virtual Care: Convenient, accessible appointments for Washington residents, from Seattle to Spokane.