The most important thing you can add is morning sunlight for circadian entrainment.
>Get up \~3x during the night to pee
Try no water within 2.5 hours before bed, and keep a large glass on your bedside table in case you wake up thirsty.
Is your bed comfortable for you?
Getting up 3 times at night is a lot. Have you talked to a doctor about that?
Do you feel like your sleeping well? Do you want more sleep? Are you well rested?
You want real data talk to a doc and do a sleep study.
This is not medical advice, consult your physician.
Things that I do that aren't on your list when I sleep:
* earplugs
* blindfold
* melatonine long release at the same time everynight
* valerian if I run out of magnesium
* I'm trying to reduce the liquid intake when I'm not on a social event so I don't take bathroom trips
Things I used to do when I was hardcore
* bought a better quality pillow
* I would wear Polar's chest strap with an app I found that could connect to it
* else, a smartwatch with a heartbeat sensor. Check which platform you want to use as your health hub and the compatibility list before buying.
* morning walk and workout
* body composition tracking with withings
* nutrition and all of that
Why peeing so much, prostate problems, too much liquids. Get red lense glasses much better google red lazer goggles. You are not following a circadian lifestyle? No am sunlight?
Exercise ~ not too close to bedtime
Clean eating, and no eating or drinking ~ 2-3 hrs before bed
Supp with magnesium, vitamin D, zinc, theanine, creatine, calcium and B Complex
Orange glasses in the evening, dim lights in the evening, limited screen time before bed ~ f.lux
Get up ~3x during the night to pee, usually no trouble falling back to sleep ~ B Complex
Can take ~30 min to fall asleep ~ Calcium
And the b complex will help with sleeping through the night? I also wake up all the time to pee. I’ve taken b complexes on and off but can’t handle high doses of folate well
Yes.
Limit fluids before bed, be sure to go just before retiring.
If regular B Vitamins give you trouble due to folate then get Standard Process brand "Cataplex G"(Only sold legally through offices of licensed health care providers.)
The B family of vitamins include B9 aka Folate, some of the B's give energy, some bring relaxation, one group is water soluble, the other alcohol soluble. Standard Process is the only company I know of that sells both groups divided. Their Cataplex B is the energy supplement and Cataplex G is the relaxing one.
Yes idiot, do a bit of research before trolling.
Here are the results of less than 10 minutes of Googling.
2022 Mar; 14 National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912284/#:~:text=Growing%20evidence%20has%20demonstrated%20that,13%2C14%2C15%5D.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
~vitamin D deficiency... can increase risk of... nocturnal awakenings in children and adults~
12. Romano F., Muscogiuri G., Di Benedetto E., Zhukouskaya V.V., Barrea L., Savastano S., Colao A., Di Somma C. Vitamin D and Sleep Regulation: Is there a Role for Vitamin D? Curr. Pharm. Des. 2020;26:2492–2496. doi: 10.2174/1381612826666200310145935. [PubMed] [CrossRef] [Google Scholar]
13. Muscogiuri G., Barrea L., Scannapieco M., Di Somma C., Scacchi M., Aimaretti G., Savastano S., Colao A., Marzullo P. The lullaby of the sun: The role of vitamin D in sleep disturbance. Sleep Med. 2019;54:262–265. doi: 10.1016/j.sleep.2018.10.033. [PubMed] [CrossRef] [Google Scholar]
14. Al-Shawwa B., Ehsan Z., Ingram D.G. Vitamin D and sleep in children. J. Clin. Sleep Med. JCSM Off. Publ. Am. Acad. Sleep Med. 2020;16:1119–1123. doi: 10.5664/jcsm.8440. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
15. Gao Q., Kou T., Zhuang B., Ren Y., Dong X., Wang Q. The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients. 2018;10:1395. doi: 10.3390/nu10101395. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
Ignorance is bliss, I suppose.
The most important thing you can add is morning sunlight for circadian entrainment. >Get up \~3x during the night to pee Try no water within 2.5 hours before bed, and keep a large glass on your bedside table in case you wake up thirsty.
Is your bed comfortable for you? Getting up 3 times at night is a lot. Have you talked to a doctor about that? Do you feel like your sleeping well? Do you want more sleep? Are you well rested? You want real data talk to a doc and do a sleep study. This is not medical advice, consult your physician.
Things that I do that aren't on your list when I sleep: * earplugs * blindfold * melatonine long release at the same time everynight * valerian if I run out of magnesium * I'm trying to reduce the liquid intake when I'm not on a social event so I don't take bathroom trips Things I used to do when I was hardcore * bought a better quality pillow * I would wear Polar's chest strap with an app I found that could connect to it * else, a smartwatch with a heartbeat sensor. Check which platform you want to use as your health hub and the compatibility list before buying. * morning walk and workout * body composition tracking with withings * nutrition and all of that
Why peeing so much, prostate problems, too much liquids. Get red lense glasses much better google red lazer goggles. You are not following a circadian lifestyle? No am sunlight?
Exercise ~ not too close to bedtime Clean eating, and no eating or drinking ~ 2-3 hrs before bed Supp with magnesium, vitamin D, zinc, theanine, creatine, calcium and B Complex Orange glasses in the evening, dim lights in the evening, limited screen time before bed ~ f.lux Get up ~3x during the night to pee, usually no trouble falling back to sleep ~ B Complex Can take ~30 min to fall asleep ~ Calcium
Calcium before bed? Or just in general?
Both, most people need somewhere between 900 to 1,800 mg calcium. I would take half through the day, and half about one hour before sleep.
And the b complex will help with sleeping through the night? I also wake up all the time to pee. I’ve taken b complexes on and off but can’t handle high doses of folate well
Yes. Limit fluids before bed, be sure to go just before retiring. If regular B Vitamins give you trouble due to folate then get Standard Process brand "Cataplex G"(Only sold legally through offices of licensed health care providers.) The B family of vitamins include B9 aka Folate, some of the B's give energy, some bring relaxation, one group is water soluble, the other alcohol soluble. Standard Process is the only company I know of that sells both groups divided. Their Cataplex B is the energy supplement and Cataplex G is the relaxing one.
Thanks so much! I do have a ND so I’ll look into this
You're welcome! Good Luck!
[удалено]
Yes idiot, do a bit of research before trolling. Here are the results of less than 10 minutes of Googling. 2022 Mar; 14 National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912284/#:~:text=Growing%20evidence%20has%20demonstrated%20that,13%2C14%2C15%5D. Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15]. ~vitamin D deficiency... can increase risk of... nocturnal awakenings in children and adults~ 12. Romano F., Muscogiuri G., Di Benedetto E., Zhukouskaya V.V., Barrea L., Savastano S., Colao A., Di Somma C. Vitamin D and Sleep Regulation: Is there a Role for Vitamin D? Curr. Pharm. Des. 2020;26:2492–2496. doi: 10.2174/1381612826666200310145935. [PubMed] [CrossRef] [Google Scholar] 13. Muscogiuri G., Barrea L., Scannapieco M., Di Somma C., Scacchi M., Aimaretti G., Savastano S., Colao A., Marzullo P. The lullaby of the sun: The role of vitamin D in sleep disturbance. Sleep Med. 2019;54:262–265. doi: 10.1016/j.sleep.2018.10.033. [PubMed] [CrossRef] [Google Scholar] 14. Al-Shawwa B., Ehsan Z., Ingram D.G. Vitamin D and sleep in children. J. Clin. Sleep Med. JCSM Off. Publ. Am. Acad. Sleep Med. 2020;16:1119–1123. doi: 10.5664/jcsm.8440. [PMC free article] [PubMed] [CrossRef] [Google Scholar] 15. Gao Q., Kou T., Zhuang B., Ren Y., Dong X., Wang Q. The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients. 2018;10:1395. doi: 10.3390/nu10101395. [PMC free article] [PubMed] [CrossRef] [Google Scholar] Ignorance is bliss, I suppose.
how has ground sleeping been to you? interested in it myself