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SleepCycle® - Natural Sleep Aid for the Relief of Occasional Sleeplessness
SleepCycle® is an advanced, all-natural supplement offering a comprehensive approach to promoting healthy sleep patterns.* SleepCycle achieves this by combining traditional herbal extracts with state-of-the-art modern nutrients for a unique, safe and effective natural sleep formula to aid in controlling restlessness and occasional sleeplessness.*
SleepCycle provides melatonin and 5-HTP, two nutritional compounds that have been shown to help initiate the natural process of falling asleep and promote normal sleep rhythms.*
SleepCycle also contains a well-known combination of natural plant extracts that have been used for centuries to promote deep, restful sleep, including Hops, Lemon balm, Passionflower, Valerian root, Angelica, Jujube, and Polygala.* Additionally, SleepCycle contains L-Theanine, an amino acid derived from green tea prized for its ability to promote calm and relax the mind.*
Finally, SleepCycle contains a new, clinically researched herbal ingredient, Wulinshen, that is derived from the traditional herb, Xylaria Nigripes, by way of a proprietary extraction and formulation process. This proprietary compound, found only in SleepCycle, provides often depleted nutrients required by the brain to assist biochemical processes involved in promoting restful, deep sleep.*
Wulinshen contains glutamic acid, gamma-aminobutyric acid (GABA) and glutamate decarboxylase. GABA's main function is to help regulate excitatory neuro-activities by exerting a tranquilizing effect on the central nervous system.* Glutamate decarboxylase (GAD) supports the synthesis of GABA, while glutamic acid assists the uptake of GABA to specific brain cell receptors.*
Directions: As a dietary supplement, take two capsules 30 to 60 minutes before retiring.
|Serving Size: 2 capsules|
|Amount Per Serving||% DV|
|5-HTP (5-Hydroxytryptophan)||50 mg||*|
|Proprietary Blend||750 mg||*|
|Common Herb Name (Latin Name)||Pin Yin Name|
|Dang Quai root (Radix Angelicae Sinensis)||Dang Gui||*|
|Hops fruit (Humulus Lupulus)||*|
|Lemon Balm aerial (Melissa officinalis)||*|
|Passionflower aerial (Passiflora incarnate)||*|
|Polygala root (Radix Polygalae Tenuifoliae)||Yuan Zhi||*|
|Valerian root (Valeriana officinalis)||*|
|Wulinshen mycelia (Xylaria Nigripes)||Wu Lin Shen||*|
|Jujube seed (Semen Ziziphi Spinosae)||Suan Zao Ren||*|
|* Daily Value not established|
SleepCycle is an advanced, all-natural supplement offering a comprehensive approach to maintaining healthy sleep patterns.* SleepCycle achieves this by combining traditional herbal extracts with state-of-the-art modern nutrients for a unique, safe and effective natural sleep formula to aid in controlling restlessness and occasional sleeplessness.*
Age-Related Sleep Problems
One of the biggest problems facing adults is the inability to achieve a deep, restful sleep, and by age 64 about half of all adults report some form of sleeping issue. (1) Age-related sleep issues have been linked to biochemical changes in the body's internal clock that alter the normal response to external light cues (i.e. sunset, sunrise). This results in older people going to sleep earlier in the evening and waking up earlier in the morning. Older sleepers also tend to wake up more frequently during the night, resulting in fragmented sleep.
SleepCycle for a Deeper Night's Sleep
Though people frequently tend to focus on falling asleep quickly, a far better indicator of sleep quality is the ability to wake up feeling refreshed, energized and restored the following day. Consequently, SleepCycle is not intended to act like a fast-acting sleeping pill that knocks people out quickly. Instead, SleepCycle works by gently promoting a state of calm as it initiates the natural process of falling asleep. Over time, SleepCycle conditions and maintains the overall quality of sleep by gradually extending the duration of deep, Slow Wave Sleep (SWS) and shortening the length of time it takes to fall into a restful slumber.
SleepCycle achieves this by combining traditional herbal extracts with state-of-the-art modern nutrients to deliver a unique, safe and highly effective natural sleep aid.
SleepCycle begins with two nutritional compounds, melatonin and 5-HTP, that have been shown to support resynchronization of the body's biological clock to promote healthier sleep rhythms. SleepCycle also contains L-Theanine, an amino acid derived from green tea prized for its ability to maintain calm and relax the mind.
L-Theanine has been shown to regulate psychological and physiological stress responses, support cognitive performance, and relax the mind without inducing drowsiness. In research, L-Theanine intake resulted in a reduction in heart rate (HR) and salivary immunoglobulin A (s-IgA) responses to an acute stress task, which, say study authors, was attributable to an attenuation of sympathetic nervous activation. Thus, it was suggested that the oral intake of L-Theanine could cause such beneficial effects via inhibition of cortical neuron excitation. (2,3)
Melatonin, the hormone produced nocturnally by the pineal gland, serves as a circadian time cue and sleep-anticipating signal in humans. With age, melatonin production declines as the prevalence of sleep issues increases. In one study melatonin was shown to exert significant and clinically meaningful improvements in sleep quality, morning alertness, sleep onset latency and quality of life in patients aged 55 years and over. (4)
• 5-HTP (5-Hydroxytryptophan)
An extract of the seed of the griffonia plant, 5-HTP is a necessary component for making serotonin in the body. Low levels of 5-HTP are associated with occasional sleeplessness and anxiety. In rats, 5-HTP was shown to alter sleep and brain temperature. (5)
Proprietary Herbal Blend with Wulinshen
SleepCycle contains a well-known combination of natural plant extracts that have been used for centuries to maintain deep, restful sleep, including Hops, Lemon Balm, Passionflower, Valerian root, Angelica sinensis, Jujube, and Polygala. These medicinal plants are traditionally endowed with relaxation and sleep-supporting properties.
• Tang-Kuei root (Dong Quai, Radix Angelicae Sinensis)
Traditionally used as a sleep aid, Tang-Kuei has been used safely for centuries in traditional Chinese medicine.
• Hops (Humulus Lupulus)
Hops has been used traditionally as a herbal remedy for sleep issues. Its effects in studies can be attributed to three categories of constituents of lipophilic hops extracts. Though the alpha-bitter acids proved to be the most active constituents, the beta-bitter acids and the hop oil clearly contributed to the activity of lipophilic Humulus extracts. (6)
• Lemon Balm (Melissa officinalis)
A novel pharmacological mechanism of action for the anxiety-modulating botanical Melissa officinalis L. (lemon balm) has been reported, and identified as a potent in vitro inhibitor of rat brain GABA transaminase (GABA-T). (7)
• Passionflower (Passiflora incarnate)
Passiflora incarnata has been used in sleep-support formulas for many centuries, and administration of oral Passiflora incarnata has been shown to aid in modulating anxiety. (8)
• Polygala (Radix Polygalae Tenuifoliae)
Polygala tenuifolia, an herbal ingredient found in traditional Asian sleep formulas, possesses several components, including 4,5-trimethoxycinnamic acid.(9) Study results indicate that the effects of Polygala in stressed animals might relate to its modulating effects on the hypothalamic-pituitary-adrenal (HPA) axis. (10)
• Valerian (Valeriana officinalis)
Valerian has an adenosine-like action and supports the readiness to fall asleep. Its action is closely related to endogenous melatonin secretion.(11) In studies, extracts of valerian demonstrate positive effects on sleep structure and sleep perception. (12)
• Jujube (Suan Zao Ren, Ziziphus jujuba var. spinosa)
Semen Ziziphus jujube (SZJ), the seeds of Ziziphus jujuba Mill. var. spinosa, is widely used in Chinese traditional medicine for sleep and relaxation, with studies showing that it exerts an inhibitory effect on glutamate (Glu) mediated excitatory signal pathways in the hippocampus. (13)
• Wulinshen (Xylaria Nigripes)
Wulinshen contains significant amounts of glutamic acid, gamma-aminobutyric acid (GABA) and glutamate decarboxylase. GABA's main function is to inhibit excitatory neuro-activities by exerting a sleep-promoting effect on the central nervous system. Glutamate decarboxylase (GAD) supports the synthesis of GABA, while glutamic acid assists the uptake of GABA to specific brain cell receptors.
Nine known compounds were isolated and identified in Xylaria nigripes for the first time, and their structures were mainly determined by MS and NMR methods. These include (1) 5-hydroxy-7-methoxy-2-methyl-4-chromanone, (2) 5,7-dihydroxy-2-methyl-4-chromanone, (3) 5-hydroxyl-2-methyl-4-chromanone, (4) 1-(2,6-dihydroxyphenyl)-3-hydroxybutanone, (5) 5alpha,8alpha-epidioxyergosta-6,22-dien-3beta-ol, (6) (22E,24R)-ergost-7,22-dien-3beta, 5alpha,6alpha-triol, (7) euphorbol, (8) beta-sitosterol and (9) 2-(4-hydroxyphenyl)-ethanol. (14)
Sleep Loss in Middle Age
In the first study of its kind, sleep researchers at the University of Pittsburgh found that the quality and duration of sleep changed dramatically between the mid-20s and the mid-50s, with subjects going to bed and waking up earlier. The subjects also slept less, woke up more often during the night, and experienced fewer stages of deep sleep. (15)
According to study author, Dr. Julie Carrier, Middle age is a turning point for sleep. Some sleep patterns have already changed significantly by the time an average adult reaches age 30. Dr. Carrier observed that these changes are most likely tied to gradual age-related changes in features of the biological clock.
Research has already shown how disrupted sleep patterns are linked to significant age-related alterations in melatonin, the principal sleep hormone produced by the pineal gland. Melatonin levels are known to drop significantly after childhood and serve as one of the most dramatic markers of biological aging known. By the age of 60, nighttime melatonin production practically ceases, and by age 80, melatonin plasma levels are barely detectable.
SleepCycle is an advanced, all-natural supplement that offers a comprehensive approach to maintaining healthy sleep patterns. Unlike conventional sleeping aids that are designed to just put people to sleep quickly, SleepCycle targets each phase of human sleep with nutrients and plant compounds that have been shown to gently support the quality and duration of deep, restorative sleep, aiding the body in recovering from daily physical and mental stresses.
1. E. J. W. Van Someren., Circadian and sleep disturbances in the elderly, Experimental Gerontology, Vol. 35, Issues 9-10, Dec. 2000, Pages 1229-1237.
2. Kimura K, Ozeki M, Juneja LR, Ohira H. Nagoya., L-Theanine reduces psychological and physiological stress responses, Biol Psychol. 2007 Jan. Pubmed ID: 16930802.
3. Owen GN, Parnell H, De Bruin EA, Rycroft JA. The combined effects of L-theanine and caffeine on cognitive performance and mood, Nutr Neurosci., 2008 Aug. Pubmed ID: 18681988.
4. Wade AG, Ford I, Crawford G, McMahon AD, Nir T, Laudon M, Zisapel N. Efficacy of prolonged release melatonin in patients aged 55-80 years: quality of sleep and next-day alertness outcomes, Curr Med Res Opin. 2007 Oct. Pubmed ID: 17875243.
5. Imeri L, Mancia M, Bianchi S, Opp MR. 5-Hydroxytryptophan, but not L-tryptophan, alters sleep and brain temperature in rats, Neuroscience, 2000. Pubmed ID: 10658624.
6. Schiller H, Forster A, Vonhoff C, Hegger M, Biller A, Winterhoff H., Sedating effects of Humulus lupulus L. extracts, Phytomedicine, 2006 Sept. Pubmed ID: 16860977.
7. Awad R, Muhammad A, Durst T, Trudeau VL, Arnason JT. Bioassay-guided fractionation of lemon balm (Melissa officinalis L.) using an in vitro measure of GABA transaminase activity, Phytother Res. 2009 Aug. Pubmed ID: 19165747.
8. Movafegh A, Alizadeh R, Hajimohamadi F, Esfehani F, Nejatfar M., Preoperative oral Passiflora incarnata regulates anxiety in ambulatory surgery patients: a double-blind, placebo-controlled study, Anesth Analg. 2008 Jun. Pubmed ID: 18499602.
9. Kawashima K, Miyako D, Ishino Y, Makino T, Saito K, Kano Y., Effects of 3,4,5-trimethoxycinnamic acid, an active constituent of roots of Polygala tenuifolia (Onji), Biol Pharm Bull., 2004 Aug. Pubmed ID: 15305046.
10. Sun Y, Xie TT, Wang DX, Liu P. Effect of Polygala tenuifolia Willd YZ-50 on the mRNA expression of brain-derived neurotrophic factor and its receptor TrkB in rats, Nan Fang Yi Ke Da Xue Xue Bao., 2009 Jun. Pubmed ID: 19726361.
11. Brattstrom A. Max Zeller Rohne AG, Romanshorn, Scientific evidence for a fixed extract combination (Ze 91019) from valerian and hops traditionally used as a sleep-inducing aid, Wien Med Wochenschr., 2007. Pubmed ID: 17704989.
12. Donath F, Quispe S, Diefenbach K, Maurer A, Fietze I, Roots I. Critical evaluation of the effect of valerian extract on sleep structure and sleep quality, Pharmacopsychiatry, 2000 Mar. Pubmed ID: 10761819.
13. Zhang M, Ning G, Shou C, Lu Y, Hong D, Zheng X. Inhibitory effect of jujuboside A on glutamate-mediated excitatory signal pathway in hippocampus, Planta Med., 2003 Aug. Pubmed ID: 14531016.
14. Gong QF, Zhang YM, Tan NH, Chen ZH. Chemical constituents in fermented mycelium of Xylaria Nigripes, Zhongguo Zhong Yao Za Zhi. 33(11):1269-72. 2008 June. Pubmed ID: 18831203.
15. University Of Pittsburgh Med. Center. Deterioration Of Sleep During Middle Age Related To Changes In The Biological Clock. Science Daily 25 June 1998.
*These statements have not been evaluated by the FDA.This product is not intended to diagnose, treat, cure or prevent any disease.
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Featured positive reviews:
Dear Tango, I've never, ever had trouble sleeping until recently. Looking back over my life, I see an unbroken chain of curling up, night after night — in my own bed, in hotel beds, on friends' couches, on trains and planes and buses all around the world — and being asleep literally almost as soon as my head hit the pillow. I had always known people who suffered from insomnia: my mother and mother-in-law and one of my oldest friends. They described hellish nights, this whole other world where insomniacs live: those hours stretching on and on as the insomniac watches TV and paces the house while the whole rest of the world is asleep. I would listen to their tales of woe and realize how lucky I was. Until last year. Suddenly, because I had entered perimenopause, it started: Once or twice a week, I would climb into bed feeling tired as usual after a long day of work and exercise, but instead of dropping off to sleep I would find myself just ... lying there, staring at the ceiling in the dark, totally puzzled and increasingly panicked as hour after hour slipped by. Sometimes I would finally fall asleep for an hour or so around 6 a.m., but usually I wouldn't sleep at all, and the whole next day I would stagger around half-conscious and incompetent and really angry that my own body wasn't functioning the way I was accustomed to. Reading about perimenopause on the Internet — and learning that insomnia is one of the most common symptoms, and can plague women for five or more years — filled me with dread. I didn't want to get started on prescription sleep medications. I didn't want to get hooked on anything, and I didn't want the side effects that so often accompany strong Western medicines. Then I found Tango's SleepCycle capsules. I'm a cynical pessimist, so imagine my joy and relief when I discovered how well these work for me. They put me to sleep promptly, and I wake up seven or eight hours later feeling rested and completely normal: no side effects, no aftereffects. At last I know I've found something that helps. Thank you, Tango! A. Rufus.
Dear Tango, I am writing to let you know how pleased I am with your formula, Sleep Cycle. I have been practicing as a Registered Nurse in a Critical Care settings for 15 years, mostly working the night shift in emergency departments all over the country. If you want to talk about a sleep disturbance problem, look no further than your night-shift hospital staff! Now that I have studied TCM, and have opened my own Acupuncture practice, many of my clients are health care providers who suffer from insomnia. Because sleep is essential for proper health and wellness, insomnia can be a miserable experience and a cyclic nightmare. Whether the complaint is Maintenance Insomnia or Onset Insomnia, I am having amazing results with Sleep Cycle. Health care providers now have healthier options than taking benadryl or Ambien to obtain proper sleep. It is wonderful to be able to offer an herbal and natural alternative to histamine-blockers and sedative/hypnotics. One of my clients could not sleep longer than 2 or 3 hours without taking prescription medication for several years. Now, with Sleep Cycle, she can sleep for 4 to 6 hours per night, which has completely changed her life! I have another client who has had Maintenance Insomnia for 4 years. After just one acupuncture session, and two weeks of Sleep Cycle, she reports that she rarely wakes up during the night and feels that she is over 50 percent improved! Combined with weekly acupuncture sessions and other treatment modalities, Sleep Cycle is exactly what I need to help my clients get the rest they need to properly function both on-duty and off-duty. And now we can all sleep better knowing that the provider that may take care of us in the Emergency Department has had a good night's sleep! With Respect and Gratitude, Amy M. Petrarca, MS, RN, L.Ac. San Francisco, CA
With so many natural sleep aids on the market, many clients have told me how intimidating it can be to walk into a vitamin shop or health-food store and try to choose a good one. Even with a friend's recommendation it can be tough, since no single herb or nutriceutical works across-the-board for everyone. By the time they come to me, they've usually tried at least a few, without success. I have recommended a number of products over the years to my patients, but since it debuted, these days I always start (and usually stop) with SleepCycle. The dosage can differ from person to person - a few can get a good night's sleep as little as half a capsule! - but nearly everyone I give it to sends back glowing reports. So many of my patients love it, I now keep a careful eye on my SleepCycle stock…they don't like it when I run out! Thanks for another excellent product. Don F. Gates, L.Ac. Grand Acupuncture Center 3931 Grand Ave, 2nd floor Oakland, CA 94610 510-428-9430 www.eastbaytcm.com
I am so thankful for SleepCycle. It has finally helped me get a good night's sleep. I am 54 and have been having full body hot flashes at around 2 to 4 a.m. for about 6 weeks. I would wake up fully, and not be able to go back to sleep. I would be in a resting state, but not fully asleep. I was only getting 4 or 5 hours of decent sleep a night. I was used to getting 7 or 8 hours until recently. I have been on SleepCycle for about 2 weeks, and from the first dose, it has helped me. Depending on what time I go to bed, and what time I have to get up the next day, I have been able to sleep well for 6 1/2 to 8 1/2 hours now. If I wake up during the night, I am able to fall back asleep within a few minutes. Debbie
Dear Tango, I use an excellent dental guard for mild sleep apnea, but have had sleep problems since menopause almost 20 years ago. Prior to using SleepCycle, I was taking up to 10 mg of melatonin and the full dose of Advanced Bionutritionals Advanced Sleep Formula. Though the melatonin always helps me fall asleep quickly, I would often awake after only 4-6 hours sleep and be challenged to get back to sleep without an hour of physical exercise and meditation. Adding SleepCycle, or taking it with melatonin alone, helps me stay asleep for the 7-8 hours I need. I sleep more deeply and often sleep through without any bathroom visits. Thanks very much for the other 8 outstanding Tango formulas I use regularly! AB
Dear John, I enjoyed meeting you via phone and am very pleased for the opportunity to tell you my positive experience with SleepCycle. I have always had trouble going to sleep. Even as a child, I remember staying awake for hours after everyone else was sound asleep. This was my normal non-sleep habit for more than 40 years. In 2008 my doctor suggested SleepCycle. I could not believe that for the first time in so many years I was falling asleep very naturally and sleeping comfortably. I was also waking up refreshed for each new day. I have taken SleepCycle nightly for five years with assurance of its safety and health. Thank you SleepCycle for giving me a new lease on life! Sincerely, Eileen Vaught
I am a 61-year-old female with what I assume is a typical post-menopausal pattern of waking up 3 to 4 times in the night to urinate. Since I began taking Tango's SleepCycle about a month ago, my sleep has become deeper and amazingly I am able to sleep all night long some nights without waking up at all or else just one time. I have recommended this wonderful new formula to several friends and relatives who also have difficulty getting the immensely important full night of restful deep sleep. And I am very grateful to you and your colleagues for developing this natural product. Warm regards and again many thanks, Linda S. Portland, Oregon
Dear John, We learned about SleepCycle in the Alamo Valley Press. The thing that caught our attention was that emergency room workers use it. I bought some for me and my son Malcolm. It seems like I go to sleep faster now. When I wake up I feel more relaxed. And also more wide awake. Malcolm seems to be sleeping better and we ordered more. For Malcolm, getting a good, restful night is something he feels is really important during cold season to help the immune system. Most of the people we know work odd shifts. That's why we are telling our family, friends and co-workers about SleepCycle. Phyllis Sparks
I tried your SleepCycle formula at a friend's urging. And for the first time in I don't know how long, I slept the whole night through, without waking up even once! It did the same thing the next night. I slept great. Finally, I've found something that helps me sleep, and it works without drugs. I wake up in the morning feeling, rested and happy. You have changed my life. I had forgotten what it felt like to sleep, deeply, every night. I am very impressed with your formula and your company. You've got a customer for life! - Lisa H.
What is the recommended daily dose of Sleep Cycle?
The recommended daily dose of Sleep Cycle is 1-2 capsules, 1 time per day, 1 hour before bedtime.
How much Sleep Cycle can I safely take in a day?
You do not need to take more than 2 capsules in a day to gain the full effectiveness of the Sleep Cycle supplement.
How do I know Sleep Cycle is working for me?
Sleep Cycle is a Tango Advanced Nutrition product that should make a change for you in how you sleep. It should promote your sleep health so that you sleep more deeply and wake up fully rested.
You should expect improvements to occur quickly as many of our customers report dramatic improvement in the first few days of use. The change should be very noticeable. Instead of saying to yourself, "I think this might be helping me", you really should be able to say, "Wow, I feel a lot better."
Usually, very clear results show up in the first month of use for most people.
Do I have to take Sleep Cycle forever?
Everybody has a different set of circumstances that will determine how their sleep will be promoted when using Sleep Cycle. Your response to the supplement will be determined by your individual health circumstances. Issues with sleep may be long-standing over many years. This may determine how soon you notice positive changes and how long you may need or wish to take the formula.
However, the formula is strong enough so that men and women who will get benefits should expect them in the first month of use.
When positive changes in sleep health occur, you can lower your dose to one capsule per night and expect to see continued benefits. The reason for this is that, as with all true health-promoting supplements, Sleep Cycle provides restorative results.
When should I take Sleep Cycle?
The most important consideration in taking Sleep Cycle is to use it daily and consistently. You should take Sleep Cycle about one hour before bedtime.
Can I take Sleep Cycle with other supplements?
Yes, you can take Sleep Cycle with and at the same time as you take other dietary supplements.
I take over-the-counter/prescriptive medicines for better sleep. Can I take Sleep Cycle with them?
You can take Sleep Cycle while you are using medicines for your sleep or any other condition. However, you should always take Sleep Cycle or any other supplement at least 2 hours away from any medication to reduce any possible risk of interaction.
If you have any questions about using Sleep Cycle or any other supplement while you are using medications of any type, ask your doctor or pharmacist for advice.
Can I combine Sleep Cycle with some of your other products like Vital Cell?
Yes, you can take Sleep Cycle with Vital Cell or other Tango supplements. Many people find that the addition of Vital Cell promotes their results when taking Sleep Cycle.
You can also call one of our product specialists if you have questions about how best to combine our formulas. The toll-free number for product questions is 1-866-778-2646, ext. 2.
Can a woman take Sleep Cycle if she is pregnant or nursing?
No, we do not recommend that a woman take Sleep Cycle if she is pregnant or nursing. This is not because Sleep Cycle is unsafe but because there have been no safety studies performed on the ingredients in Sleep Cycle for pregnancy and nursing.
Can children take Sleep Cycle?
Sleep Cycle is not recommended for people under the age of 18.
Can I give Sleep Cycle to my pet (cat, dog, or horse)?
We do not recommend that you give Sleep Cycle to your pet as it is not suitable for common pet nutritional concerns.
Is Sleep Cycle tested for contaminants that could harm my health?
Yes, we regularly test batches of our formulas to make sure they meet strict quality control guidelines recommended by government regulatory agencies.
Are there any side effects from taking Sleep Cycle?
Sleep Cycle does not cause drowsiness or make a person sleepy. It also does not contain any stimulants that might cause jitteriness or lack of sleep.
What do I do if I think taking Sleep Cycle is causing me discomfort?
The most common discomforts experienced by a tiny percentage of people when taking any vitamin, mineral, or herbal formula are digestive upset or very mild allergic reactions such as skin itching or irritability.
These minor discomforts usually disappear by taking a lower dose or by taking the supplement with meals.
If you should experience discomfort when taking Sleep Cycle and it does not go away with these suggestions, then discontinue use and contact our product specialist for further recommendations at 1-866-778-2646, ext 2. If we cannot determine a way for you to continue use of the product to gain its benefits, then we will arrange for a full refund for you.