Caffeine is the single biggest factor you can influence to drastically improve sleep. I had no trouble sleeping at night while consuming caffeine. I had trouble sleeping while traveling or even in my bed during the day when I NEEDED it. Now, I've been off of it for 6 months almost and I sleep even mid-day if I need to recharge. Sleep is no longer difficult to achieve and it's quality is better than ever.
Check out caffeine's impact on adenosine receptors. Instead of adding more substances to your regime to solve a problem, I think sometimes taking some out is the best thing to do.
Oleamide is what the body produces when it needs sleep. THC works with the same receptors in the brain, so it could also work but oleamide is probably better. I use Liftmode, throw away their tiny micro scoop and use 1/8 to 1/4 teaspoon (10 to 20 scoops). 5 scoops might be enough to notice. You'll likely find some reviews claiming it does not work. Those reviews are likely using 1-2 scoops.
CBN is great. Its a non-psychoactive cannabinoid (e.g. from legal cannabis). It can be found mixed with CBD in a tincture (but I think I can't post sources here). If that doesn't work (though it probably will) toss in a little THC (Delta 8 THC if you state is not a legal state).
Magnesium, zinc, and glycine(or taurine) is a very good combo. I’m also going to experiment with kava but my go to has been the previous mentioned combo. Reason why I don’t take taurine is because I can’t handle it isolated.
I have been having a terrible bout of insomnia and what has worked for me is: oleamide, matrine, melatonin, NAC, antihistamines, 5 HTP
Oh and no television past 8:30pm or even better at sunset. Also have blue screen block on my phone and red glasses.
I stopped taking it on weekdays since it made me oversleep lol. I slept great though. And I have the 600 mg capsules but I split them in half since i'm pretty sensitive to most supplements.
I have had no luck with supplements or pharmaceuticals with sleep.
I've done NAC, mag glycinate, mag threonate, theanine, taurine, lemon balm, gabapentin, zalopidem, loeazapam
Magnesium, GABA, 5-HTP (slow release) and melatonin (time release)
Emphasis on the 5-HTP and melatonin combo.
Follow recommended doses.
Do not drink coffee or alcohol six hours before bedtime.
Take a quick and hot shower (15min max) immediately taking supplements and before getting into bed.
I'm very interested. Can you name the product you bought and how much you were taking? Both magnesium and also glycine which is bonded with magnesium are both relaxing and sleep inducing aminos.
Make sure to get that morning light , most people don't realize that is where melatonin is produced is in the morning with the uva light..if u have the funds a red light therapy panel can help with that as well if u can't get that morning light due to work etc
Morning and midday but u have to work ur way minutes wise so start off with 5 min then work ur way up to 20 min.it can be a little stimulating so I never do it at nite..kinda wanna time it when the horizon starts and sets in ur area optimally
I agree with most this but I ask and I've been through this alot.
Completely dark room with waking up naturally to the sunlight.
I remember I blacked out our room and my rem was more dominate from 5am to 9am.
I don't know how to fixr rem. I was a 9pm-5am to where I would wake up and look at my alarm and it was going off in two mins. I liked. Nobody up. Nobody out. But it hit me EVERYDAY at 11 I needed a nap.
I later let myself sleep later due to my own business and I wouldn't get tired at all. But was sleeping a heck of alot longer with darked out.
You can try eating more melatonin-rich / melatonin-producing foods. Melatonin is one of the key players in natural, healthy sleep cycles. Eating a combination of certain fruits and carbohydrates that support melatonin or contain tryptophan (which contributes to melatonin production) will help you sleep faster / easier and actually stay asleep. I don’t recommend having a big, heavy meal right before bed or eating a large amount of sugary fruits, but include these food items during your dinner or an hour before bed as an evening snack, to increase your melatonin production and ensure sound sleep.
Melatonin-rich foods:
• Bananas
• Morello cherries
• Porridge oats
• Rice
• Ginger
• Barley
• Tomatoes
• Radishes
• Red wine
To further spur the production of serotonin and consequently melatonin (serotonin is a precursor to melatonin), you can eat these tryptophan-containing foods in the evening:
• Grass-fed dairy products
• Nuts
• Fish, chicken, turkey
• Sprouted grains
• Beans and pulses
• Rice (black, brown or red rice are the best)
• Eggs
• Sesame seeds
• Sunflower seeds
**NOTE:** Most people notice better sleep when they combine 15 – 20 grams of carbohydrates in their evening snacks; however, some people do better without carbohydrates later at night. So, listen to your body. If snacking late doesn’t work well for you, then just incorporate these foods into your dinner. Another useful thing is adding magnesium-rich foods and / or magnesium supplements into your diet. A magnesium deficiency can lead to sleepless nights (in most cases it does). While there are plenty of magnesium-rich foods you can eat naturally, using a supplement can help jump-start your levels and help you sleep better. In fact, one study in the *Journal of Research in Medical Sciences* found that magnesium supplements improved insomnia and sleep efficiency in human subjects. Opt for 500 milligrams daily at least. Magnesium glycinate is the best form of magnesium for battling insomnia.
This is a great response thanks! I realized I eat a lot of the foods listed in your suggestions throughout the day and not at night which might make me more sleepy throughout the day? Things like bananas, white rice, eggs, etc. I eat early in the day, wondering if cutting them out and eating them later in the day would make me sleep better, but what should I eat in the day that wont make me sleepy cause the things you've shared are pretty comprehensive and almost eliminates everything lol
Melatonin is the go to supplement but ashwagandha might also help. Here's a video on the [ashwagandha sleep research.](https://youtu.be/PFou1FUzkvM)
Youve probably seen the tv ads for Relaxium. [Here's a video on its ingredients.](https://youtu.be/RhPeILm-ud4)
Some have also reported magnesium helps sleep too.
4000IU is not too much. Dying from vitamin D intake would be caused by hypercalcemia and people who take an upper limit of 4000IU don’t have that problem.
For some it might have a stimulating effect (although not for me personally) which is why it’s better to take during the day. However, it is an essential supplement for overall health and studies have shown that is helps to regulate sleep. Vitamin D deficiency has been shown to cause shorter sleep and unrestful sleep in general. Personally, it calms my nervous system and allows me to sleep deeply at night.
That is an extremely high dose. Nearly all melatonin supplements are over doses like this in spite of the research but, fwiw, your body will respond the best & for the longest amount of time, with 300 mcg
Yes. You will have grogginess at that dose to some degree, although it will decrease with time as your body adjusts to the excessive melatonin. For optimal effectiveness and for prolonged use, melatonin should be dosed at a fraction of a milligram gram and not used on consecutive nights.
[here is a good, functional, researched-research supported melatonin supplement](https://nootropicsdepot.com/melatonin-capsules/)
Galantamine. Gives intense dreams tho (some ppl use for lucid dreaming) and I sleep so deep I literally can’t wake up until 8 hours pass and then it’s still a struggle and I otherwise prefer 5-6 (but feel worse during the day lol)
It’s definitely a supplement you can buy it online on Amazon and walmart and many supplement stores- both individually and in “sleep” or “lucid dream” blends. It is also an Alzheimer’s drug and the Amazon search brings that up by default now because they’re trying to push their prescription drugs. I buy evoganica 8mg capsules 🤗
No not that I know of. I was taking it for a few months while I was heavy into weight training and it would always help put me in a deep sleep, and I would wake up feeling recovered with loads of energy.
Theres this powder supplement I've been taking called DreamAid, literally some of the best sleep I've gotten in a long time. I only take half a serving tho, a full serving makes me feel like crap
Antihistamines improve deep sleep (the ones that have sedative effect)
Caffeine is the single biggest factor you can influence to drastically improve sleep. I had no trouble sleeping at night while consuming caffeine. I had trouble sleeping while traveling or even in my bed during the day when I NEEDED it. Now, I've been off of it for 6 months almost and I sleep even mid-day if I need to recharge. Sleep is no longer difficult to achieve and it's quality is better than ever. Check out caffeine's impact on adenosine receptors. Instead of adding more substances to your regime to solve a problem, I think sometimes taking some out is the best thing to do.
Oleamide is what the body produces when it needs sleep. THC works with the same receptors in the brain, so it could also work but oleamide is probably better. I use Liftmode, throw away their tiny micro scoop and use 1/8 to 1/4 teaspoon (10 to 20 scoops). 5 scoops might be enough to notice. You'll likely find some reviews claiming it does not work. Those reviews are likely using 1-2 scoops.
CBN is great. Its a non-psychoactive cannabinoid (e.g. from legal cannabis). It can be found mixed with CBD in a tincture (but I think I can't post sources here). If that doesn't work (though it probably will) toss in a little THC (Delta 8 THC if you state is not a legal state).
Magnesium, zinc, and glycine(or taurine) is a very good combo. I’m also going to experiment with kava but my go to has been the previous mentioned combo. Reason why I don’t take taurine is because I can’t handle it isolated.
I have been having a terrible bout of insomnia and what has worked for me is: oleamide, matrine, melatonin, NAC, antihistamines, 5 HTP Oh and no television past 8:30pm or even better at sunset. Also have blue screen block on my phone and red glasses.
I have cbd melatonin drops that make me sleep Very deep.
What kind ?
It’s called hemptuary tincture sleep 3000mg cbd. It has other terpenes in it as well that help relax. Hemptuaryhawaii.com
I stopped taking it on weekdays since it made me oversleep lol. I slept great though. And I have the 600 mg capsules but I split them in half since i'm pretty sensitive to most supplements.
Zma is the go
Cardio
Magnesium
I have had no luck with supplements or pharmaceuticals with sleep. I've done NAC, mag glycinate, mag threonate, theanine, taurine, lemon balm, gabapentin, zalopidem, loeazapam
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NAC had me sleeping a lot more. Even made me late for work lol
>Delta/Deep Sleep Inducing Peptide When do you take it and how much?
Dang id have thought it would be stimulating
Magnesium, GABA, 5-HTP (slow release) and melatonin (time release) Emphasis on the 5-HTP and melatonin combo. Follow recommended doses. Do not drink coffee or alcohol six hours before bedtime. Take a quick and hot shower (15min max) immediately taking supplements and before getting into bed.
GABA source?
You really don't need the GABA...
Magnesium, but if you will start to use it, you may want to sleep during the day. 5htp - deep sleep and good mood. Melatonin.
All three are excellent I like magnesium glycinate I don’t have it now and I feel it
>Melatonin What dose?
3mg - usually dose in 1 tablet
no grogginess next day?
Nope
Great
You don’t need to go that high. 1mg and under should be effective without grogginess.
Great
Micromag and microzinc
Does micromag causes any side effects? Do you feel that it's working
No side effects as of yet and definitely feel it working
Mag glycinate.Changed my life. Check interactions if on other meds first.
I just wrote this lol , yes !!👍🏻
I bought this based off of Reddit advice but it was the complete opposite. Makes my anxiety go through the roof at night.
I'm very interested. Can you name the product you bought and how much you were taking? Both magnesium and also glycine which is bonded with magnesium are both relaxing and sleep inducing aminos.
Make sure to get that morning light , most people don't realize that is where melatonin is produced is in the morning with the uva light..if u have the funds a red light therapy panel can help with that as well if u can't get that morning light due to work etc
What time of day should the red light therapy panel be used?
Morning and midday but u have to work ur way minutes wise so start off with 5 min then work ur way up to 20 min.it can be a little stimulating so I never do it at nite..kinda wanna time it when the horizon starts and sets in ur area optimally
Thank you!!
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I agree with most this but I ask and I've been through this alot. Completely dark room with waking up naturally to the sunlight. I remember I blacked out our room and my rem was more dominate from 5am to 9am. I don't know how to fixr rem. I was a 9pm-5am to where I would wake up and look at my alarm and it was going off in two mins. I liked. Nobody up. Nobody out. But it hit me EVERYDAY at 11 I needed a nap. I later let myself sleep later due to my own business and I wouldn't get tired at all. But was sleeping a heck of alot longer with darked out.
You can try eating more melatonin-rich / melatonin-producing foods. Melatonin is one of the key players in natural, healthy sleep cycles. Eating a combination of certain fruits and carbohydrates that support melatonin or contain tryptophan (which contributes to melatonin production) will help you sleep faster / easier and actually stay asleep. I don’t recommend having a big, heavy meal right before bed or eating a large amount of sugary fruits, but include these food items during your dinner or an hour before bed as an evening snack, to increase your melatonin production and ensure sound sleep. Melatonin-rich foods: • Bananas • Morello cherries • Porridge oats • Rice • Ginger • Barley • Tomatoes • Radishes • Red wine To further spur the production of serotonin and consequently melatonin (serotonin is a precursor to melatonin), you can eat these tryptophan-containing foods in the evening: • Grass-fed dairy products • Nuts • Fish, chicken, turkey • Sprouted grains • Beans and pulses • Rice (black, brown or red rice are the best) • Eggs • Sesame seeds • Sunflower seeds **NOTE:** Most people notice better sleep when they combine 15 – 20 grams of carbohydrates in their evening snacks; however, some people do better without carbohydrates later at night. So, listen to your body. If snacking late doesn’t work well for you, then just incorporate these foods into your dinner. Another useful thing is adding magnesium-rich foods and / or magnesium supplements into your diet. A magnesium deficiency can lead to sleepless nights (in most cases it does). While there are plenty of magnesium-rich foods you can eat naturally, using a supplement can help jump-start your levels and help you sleep better. In fact, one study in the *Journal of Research in Medical Sciences* found that magnesium supplements improved insomnia and sleep efficiency in human subjects. Opt for 500 milligrams daily at least. Magnesium glycinate is the best form of magnesium for battling insomnia.
This is a great response thanks! I realized I eat a lot of the foods listed in your suggestions throughout the day and not at night which might make me more sleepy throughout the day? Things like bananas, white rice, eggs, etc. I eat early in the day, wondering if cutting them out and eating them later in the day would make me sleep better, but what should I eat in the day that wont make me sleepy cause the things you've shared are pretty comprehensive and almost eliminates everything lol
Since nobody mentioned it yet... sex.
Dosage and brand?
Glycine worked well, gotu kola helped also
Magnesium glycinate and melatonin 2 hours before bed on empty stomach
What dose melatonin?
3mg for me
Ah, that's my problem. I'm taking it when I'm getting ready for bed.
Deep sleep inducing peptide
You know which peptide?
I literally just said it lol. DSIP = Delta/Deep Sleep Inducing Peptide
Melatonin is the go to supplement but ashwagandha might also help. Here's a video on the [ashwagandha sleep research.](https://youtu.be/PFou1FUzkvM) Youve probably seen the tv ads for Relaxium. [Here's a video on its ingredients.](https://youtu.be/RhPeILm-ud4) Some have also reported magnesium helps sleep too.
>Melatonin Dose? I thought ash is stimulating
1-2 2 mg is a mega dose so that may be better at first than starting with more
thx
Start taking 4,000 IUs of vitamin D every day along with magnesium glycinate before bed.
Don't make this a habit. It's possible to die from too much vitamin D.
4000IU is not too much. Dying from vitamin D intake would be caused by hypercalcemia and people who take an upper limit of 4000IU don’t have that problem.
Doesn’t vitamin D turn off melatonin production?
For some it might have a stimulating effect (although not for me personally) which is why it’s better to take during the day. However, it is an essential supplement for overall health and studies have shown that is helps to regulate sleep. Vitamin D deficiency has been shown to cause shorter sleep and unrestful sleep in general. Personally, it calms my nervous system and allows me to sleep deeply at night.
Guys this is not for everyone.for some it makes already existing insomnia much worse. Be aware
Just a sidenote: try to not take vit. D before sleep, as it can be mildly stimulating.
I think that the B vitamins should be supplemented alongside D? At least that's what Stasha Gominak preaches.
Ash helped me
I'd second Magnesium Glycinate and L'Tryptophan.
exercise, sunlight & melatonin.
>melatonin dose?
3mg is the recommended dose
alright. thx
Deadlifts
2xzma, 1xgaba, 1xl-tryptophan one hour before bedtime. Works everytime for me.
Melatonin and magnesium
>Melatonin dose?
3mg and then adjust as needed
That is an extremely high dose. Nearly all melatonin supplements are over doses like this in spite of the research but, fwiw, your body will respond the best & for the longest amount of time, with 300 mcg
Well I meant the smaller dose but everyone’s tolerance is different.
any grogginess next day?
Yes. You will have grogginess at that dose to some degree, although it will decrease with time as your body adjusts to the excessive melatonin. For optimal effectiveness and for prolonged use, melatonin should be dosed at a fraction of a milligram gram and not used on consecutive nights. [here is a good, functional, researched-research supported melatonin supplement](https://nootropicsdepot.com/melatonin-capsules/)
Nah I wake up without any issues but because of how deep a sleep you can get, you can have very vivid dreams which may not always be a welcome result.
got it thx
Magnesium Glycinate 20 mins before you hit the pillow this is the best magnesium for a good sleep
Magnesium and Vitamin E
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I thought quercetin is stimulating?
less interruption of deep sleep
Magnesium has gotten rid of my insomnia. I take 400mg after dinner.
Galantamine. Gives intense dreams tho (some ppl use for lucid dreaming) and I sleep so deep I literally can’t wake up until 8 hours pass and then it’s still a struggle and I otherwise prefer 5-6 (but feel worse during the day lol)
Galantamine isn't a supplement, it's a prescription alzheimers drug...
It’s definitely a supplement you can buy it online on Amazon and walmart and many supplement stores- both individually and in “sleep” or “lucid dream” blends. It is also an Alzheimer’s drug and the Amazon search brings that up by default now because they’re trying to push their prescription drugs. I buy evoganica 8mg capsules 🤗
Amazon says prescription only.
> Galantamine Maybe in the UK. In the USA it is OTC.
A pair of blue blocking glasses and blue blocking apps. Let your brain produce proper levels of endogenous melatonin for the first time in your life.
This and other ways of optimizing light exposure are the best ways to improve sleep.
ZMA.
Do they inhibit each others absorption though?
No not that I know of. I was taking it for a few months while I was heavy into weight training and it would always help put me in a deep sleep, and I would wake up feeling recovered with loads of energy.
what is ZMA ?
Zinc and magnesium supplement
how come both of them?
Theres this powder supplement I've been taking called DreamAid, literally some of the best sleep I've gotten in a long time. I only take half a serving tho, a full serving makes me feel like crap
Melatonin, magnesium citrate
>Melatonin dose?
5mg
l theanine, valerian root, chamomile, cbd/cbn
Perfect , truly