How do you resolve insomnia,and also it is proven and said that human being should sleep at least 7-8hrs every night to be able to function at best,so minimum we should get for sleep is at least 7hrs.Whats your view on that statement about sleep base on your experience?Does lifting heavy shit affect sleep positively or negatively?
IDK, I did pretty well while getting 4-5 hours sleep most nights. I felt like death, but I still made a lot of progress. Dietary compliance was probably the hardest part.
I feel better at about 6-6.5 hours sleep but I still regularly get 5-5.5 hours and I’m still progressing.
Positively, unless you are overtraining - which most people never come close to doing.
*it will negatively affect sleep if you are lifting close to your bed time though.
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There’s a couple of us that love this game! Which end do you have? I wake up early and can’t go back to sleep.
Similar to @Andrewgen_Receptors, I do fine if I get 6 hours. I’m still functional at half that, but I’m cranky. Every now and again the stars will align and I’ll sleep for 8-9, but that’s rare and I know a short night is up next. Sometimes I just don’t go to sleep, but that’s also rare… and finds me at Waffle House as often as not.
Sleep hygiene does help: keeping the room cold, blackout curtains, I like a little white noise, all that stuff. I can still wake right up, though.
A drop of alcohol that day or any caffeine after 10am means I’m not going to sleep, so I’m aware of that.
Lifting heavy earlier in the day helps. I also think a long walk later in the day helps.
When it gets bad, I’ll take Unisom for a couple days to reset. It’s as if my body gets used to whatever it’s doing. If what it’s doing is waking up at 2am, it just gets in that habit.
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I usually get 6-7 hours in ideal conditions and feel great. If I sleep 8-9, which happens on occasion, I do feel rested but also kind of out of touch all day. It’s a weird feeling.
Sleep hygiene as mentioned above helps quite a bit. I keep the house at 67 degrees, use blackout curtains and try to go to bed at roughly the same time every night.
I’ve also found that I’m more sensitive to caffeine than I realized. If I cut consumption around 1pm or earlier, I consistently sleep better. Quantity doesn’t seem to matter so anything from tea to a ridiculous pre workout will keep me up.
Heavy lifting goes both ways for me. If I do it in the morning, I’ll sleep like a baby later. I can also time caffeine around it for an added bonus. In the late afternoon or evening it leaves my CNS so amped up I have a more difficult time sleeping than even very late caffeine consumption would cause.
An occasional tiny dose of melatonin works wonders for me, and marijuana. Sleep quality with marijuana isn’t great long term but it helps as a great night cap with no hangover if I really want to make sure I get a few Z’s.
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Did you ever get a sleep study for sleep apnea?
that is something i have to do as when i was under anesthesia during a colonoscopy…the anesthesiologist told me i stopped breathing…and to get it checked out
These are two WILDLY different concepts. I absolutely agree with the latter. I feel like the jury is out on the former.
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I would say, like a lot of things to do with the human condition, lifting can help you sleep + sleeping well can help you lift better!
With regards insomnia (which I’ve experienced a lot over the years), it really depends what’s driving it/maintaining it…and that can be a very individual thing.
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Never attempt to solve any life problems once you lie down to sleep. Currently, just before getting into bed, I spend about 15 minutes doing Sudoku puzzles. It seems to settle my mind.
I “solved” my insomnia by Fueling Up for sleep.
I would have trouble falling asleep because of cramping, restless legs and hips. I’d be tossing and turning and uncomfortable for like an hour before falling asleep every night. So I started taking more magnesium glycinate (sometimes with Tart Cherry Juice) to help me relax and not have cramps.
Other times I’d wake up at 3 am in a panic. After awhile I realized I was just hungry so I started having a little snack when that happened. Still later I realized I was hungry in the middle of the night because I wasn’t eating enough during the day. So now I make sure to get an extra mini meal in before bed if I didn’t eat much during the day.
After a few months of that something cool started happening. I began to sleep faster, just like Arnold said!
When I was spending all that time struggling to fall asleep and waking up to eat in the middle of the night, it was taking me a long time to get rested. Like 9 total hours invested to get 7 hours of shitty sleep and still wake up tired.
With more mindful eating/supplementation I was able to get right to sleep, then stay asleep for 7 hours of great sleep. And wake up feeling better than I did spending nine hours “sleeping.”
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This particular article influenced me to up the magnesium. I was taking 400mg as part of ZMA, this said 2.5 times that amount was better.
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Love this approach you’ve outlined. I think there’s a lot to say about sleep QUALITY vs quantity. Those supplements you mentioned went a long way for me in that regard. I use ElitePro Minerals and Melatonin. I’ve resolved the “waking up from hunger” thing by having a Metabolic Drive shake ready to go in the bathroom. I wake up to pee, slam the shake, go back to bed, dreaming happy vanilla flavored dreams.
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I would add that if your insomnia is stress induced, and not a matter of general sleep hygiene and bedtime processes, the root problem is your stressor, not insomnia itself, and focusing on insomnia instead of mitigating the stressor isn’t going to do anything. You may get temporary relief from a “drugged” effect of supplements but it’s a bandaid.
Spend some time in your head identifying root cause, build a plan to resolve and begin executing. The stress relief from proactive mediation, especially once results are realized, will go a long way towards reducing overall stress and letting you relax.
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Valerian root can help keep you to sleep, but may leave you groggy if you have to get up too soon.
Kids melatonin gummies are convenient to dose with; take more, less, cut them in half. Again, can be groggy. Melatonin timing should be 3+ hours before bedtime.
Things like phosphatidylserine can help with some of the stress and calming response.
Plenty of meditation tricks to use too. Keep a notebook beside the bed to jot anything down and get it off your mind.
If you can fall asleep with headphones, there’s also a bunch of “binaural” audio things out there. Something that targets delta waves (5Hz) works pretty well.
Dim lights before bed, f.lux for the computer, Night Shift on an iphone. I’ve never used blue light glasses, but some people swear by them.
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The thing that had the single most potent effect on both how easily I fall asleep (or back asleep) and how deep I sleep is when I started BPC-157 injections. Even nights when the ruminations start and I feel my heart racing just laying there in bed, somehow I wake up 8 hours later and don’t even remember how or when I started to drift off.
On nights when I still absolutely can’t fall asleep I use gummies that blend THC, CBD, and CBN.
I have never heard of this. Can you share more?
Is there a reson to use injections vs oral?
Those dreamless nights are the best. Hence my interest.
I’d recommend researching it a bit and then I’m happy to answer specific questions. I could literally write a 50 page primer on it, so it would help if you could narrow down your questions.
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I have been since posting this.
Most sources talk about wound care, which is great since I usually have a few cuts and burns anyway, but haven’t seen much about sleep benifits.
Focusing on it as a sleep aid, what does standard protocol look like? Timing, needle size, injection site?
Are oral versions worth it? I’ve seen mixed reviews.
I’m in the USA, so if there any reputable companies you know of, I’ll check them out.
They’re all going to be “for research purposes only”. Sources with 3rd party quality testing are the best bet.
I don’t believe this link is breaking any forum rules as it’s only selling research substances.
It’s only research for me.
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I recommend researching the Sermorelin route you’re curious about peptides for sleep.