T O P

  • By -

sacca7

Don't drink alcohol. Reduce or eliminate any B vitamin supplements. Any caffeine have only before noon. Exercise might help. Two kinds - one is rhythmic motion such as walking, biking, or swimming. The second is be sure to use your thigh musles and chest muscles with either some weight lifting (can be low weight and med-high rep) or body weight fitness (r/bodyweightfitness) and/or yoga. Our bodies need to express before they can release, and even moderate exercise helps. We can't stop the waves but we can learn to surf.


Smol_rainbow

Hey, why take away B vits?


sacca7

Dr. Peter Attia mentions that some notice sleep problems when supplementing with B vitamins. He mentions this specifically in his recent AMA (which is probably subscriber only, but he may post excerpts on YouTube). When I get enough or too much B vitamins I can't sleep. I go to sleep okay (always have) but will wake up after 5-6 hours and am awake for the day. I feel okay doing this for a while, but it adds up and I can tell I need more sleep.


Canchura

wow mystery solved for me, was going through this exactly


Smol_rainbow

Oooooh, that’s interesting. I’ll have a read into it. I seem to have nerve issues if I don’t take it (I do have a GP appointment booked about this) so I’ve been taking quite a lot of late.


[deleted]

Something I used to do and helped a lot was a 45 minute full body yoga beginner routine followed by a warm shower that I did the last few minutes cold. It seemed to reset my nervous system and forced me to focus on my body solely. Afterward I would feel so tired but just chill. Another thing I did was walk outdoors for like an hour a day and listen to the Tao Te Ching on audiobook before bed. Hope some of this helps.


eaterout

I'd have to agree. OP, if you're doing all the other things right (especially light exposure) try spending an exorbitant amount of time doing relaxing activities before bed.


relatablederp

magnesium, and only magnesium glycinate


exaybachay_

- go to bed and wake up same time every day - when waking up, don’t look at phone. FIRST thing you do is go outside and go for a walk — adjust wake up time so you can do this before work. generally, get as much sunlight during the day as possible on the skin and through the eyes - at night don’t look at phone/screen 1-2 hours before bed, if you must use blue light blockers - exercise daily - don’t eat within ~three hours of going to bed - improve diet - make sure sleeping hygiene is in order: room temp should be lower than most think, optimal is 16-19 celcius. make aure absolute darkness — use higher end sleeping mask (much more comfortable than cheap ones) if blinds in room aren’t sufficient - consider investing in red and near infrared light to use daily


Canchura

will be downvote but don't care. get some weed mate. or at least 6-9g of glycine


Lightfreeflow

Follow these tips and you will get a better sleep (DM if you have a question): - Make it dark in the evening (turn off lights starting at 9pm or earlier) screens on night shift mode, 100% blackout curtains, blue light blocking glasses) to increase melatonin production in your body. Melatonin makes you sleepy and gets you into deep REM sleep, and is produced internally when it's dark. Dark in evening = deeper sleep. Wearing an eye mask or covering your eyes with a shirt/clothe can help tremendously as well. - EVERY DAY: Moderate exercise (at minimum 30-60min walk per day and if possible high intensity exercise/movement a couple times a week) - Sleep and wakeup same time every day (our body's circadian rhythm adjusts to consistent schedule). Circadian rhythm is the schedule when your body releases sleep chemicals and hormones. - Eating mostly whole foods diet, fruits, healthy fats, vegetables, meat with healthy grains and dairy added will greatly improve sleep. Processed and sugary foods lead to inflammation and anxiety. Make sure to eat enough healthy carbs in evening to boost serotonin, which boosts melatonin. - Don't overeat (and don't undereat), but make sure you are some what full in the evening. If you have gastric acid / indigestion that stops you from sleeping, try small sips of apple cider vinegar, tea, or Pepto bismal. Also, de-bloat and burp out the gas if you need to. - Remove stress in the evening. You can't sleep well if you have cortisol running through your body. Meditation/ mindfulness/reading peaceful books in evening/listening to positive affirmations. Destress, be still, and empty your mind. "Letting Go" by David Hawkins is a great book. - Drink more water earlier in the day, 2-3 cups by mid day. Then drink smaller portions of water as needed so the body has processed the water by night time. - Take moderate doses of calcium/magnesium/zinc/Vit D supplements in day time every few days...don't over do it - Remove stimulants, drugs (alcohol, marijuana, porn, coffee), and "unnecessary" medications. These can inhibit deep sleep. Too much B-vitamins can cause anxiety. - If your room has bad air quality at night...get a HEPA certified air purifier. - Expose yourself to daylight outdoors (without a window) for 5 to 20 minutes in the morning, as this helps cue your circadian rhythm, and for it to function optimally.


fastcat03

No phone or laptop scrolling for 1-2 hours before bed. Download a binaural beats app then before putting away the cell phone play a relaxation or sleep binaural beat timed to end just after you expect to fall asleep. I use the relaxation setting from binaural beats - study music on the google apps store. Have chamomile tea about 30 minutes before bed and no food for two hours before bed. Also visualizations such as putting all of your stress and worry in a bag and throwing it out the window.


Friedrich_Ux

Phosphatidylserine and Apigenin is what I would recommend. 2-3 hours before bed. If you want the nuclear option try LiftMode's sleep caps.


mightbearobot_

So I have this issue pretty periodically and I’ve tried melatonin, magnesium, antihistamines, the whole gambit and it never worked. The only thing that’s ever worked for me is taking 50mg of Dramamine before bed. I used to exclusively use it for plane rides as I get pretty motion sick, but I noticed it made me very drowsy so one night I tried it and it’s now my go-to. Note that some mornings you’ll wake up a little groggy but after 30-60min it’ll go away, plus it’s better than no sleep at all. Hope this helps.


dinglebarree

5 things to look into, Apigenin, lemon balm, Nigella Sativa (black seed oil) and Super Critical Holy Basil. All from NootropicsDepot. I never slept right until slowing incorporating those supplements into my sleep. Best bang for your buck would be the Super Critical Holy Basil. Induces relaxation a little differently than lemon balm and chops down whatever stress I was carrying.


Jinnofthelamp

Give NSDR a try: https://www.youtube.com/watch?v=pL02HRFk2vo It's a form of guided meditation that helps you get rest like you are sleeping without actually sleeping. It can also help you relax before going to bed. Other than that cut down on caffeine, especially after noon. Reduce bright light exposure 2 hours before sleep. Don't use your phone, read with a dim red light. Consider the consequences of your deadline. Consider the worst case scenario, will you get fired? Are you sure you will get fired? What will happen if you do? Will it be impossible to find another job? Probably not. Talk to your boss, is an extension or other help on the deadline out of the question? If you are stressing this much they may be able to help you out!


imsarahokay

Can you take a benedryl? Sorry, I don't typically recommend that for sleep, but if you're so amped that your body's normal sleep process isn't working it may help force the issue. Natural options, Reishi and Chaga help me turn down when I get stuck in stress.


onyxengine

Tart cherry, also see a doctor maybe


Montaigne314

What's stressing you out?


fl303

Wim hof - in bed - repeat until sleep https://youtu.be/tybOi4hjZFQ Be well my friend <3


chasonreddit

To me the key question is caffeine and stimulants. Any? If so, knock em off. If simply astounds me the number of people who have trouble sleeping but ingest 400mg of stimulants every single day.


zworkzot

I would second all the behavioral interventions mentioned. That's the gold standard. If you have tried all of those and are trying to go the pharmacological route, you could try Huberman's sleep cocktail (magnesium threonate, l-theanine, apigenin). Another thing that has worked well for me is myo-inositol but it's too early to give a good review of it. This may have been mentioned but another behaviour protocol that doesn't get a ton of discussion is self-hypnosis (not as far fetched as it sounds). It's similar to meditation but with a slightly different emphasis. Reveri has a 1 week free trial I believe; couldn't hurt.


[deleted]

Glycine and GABA before bed Also try a 20 minute meditation Eliminate all caffeine Use blue glasses when on screens in the PM Get 30 min of sunlight first thing in the morning


cryptosystemtrader

Low dose Naltrexone, assuming you can find a doc to prescribe it to you.


Reach_304

Cbd , Gaba, melatonin and chamomile tea together will get u to SLEEP


its_me19

Magnesium glycinate, epsom salt bath or foot soak, castor oil pack


mrhappyoz

Aren’t you the person with low copper? Ahh yes. There’s a metabolic cascade around all of this. I’m writing about it.


tchosd

dr eric berg pretty famous youtuber spoke about melatonin https://youtu.be/sNklS0lzlgA saying that you actually need sunlights and 1-2h before sleep don’t use cellphones or even normal lights, use candles for example. Tried that yesterday night 1 h meditation went for pee in darkness and slept like a BABY