I’m having a really tough time with sleep - 1.5 weeks of difficulty falling asleep. I’ll go to bed between 8:30-10, as usual, but can’t fall asleep until 2-3 and need to wake up with my son at 5-6. I ordinarily get ~8 hours. I’ve tried the usual suggestions (reading, meditation, no screens, low caffeine, etc) but to no avail.
I also have an RX for Lunesta but don’t want to take it every night to avoid dependence, and even when I’ve taken it, it hasn’t helped that much. I’ll fall asleep but it takes a few hours to kick in. I’ve also tried Melatonin and Theanine.
My semester started Monday, so I figured at first the source was work stress, but now we’re underway and no relief. Any ideas, fellas?
Apologies if irrelevant to you, but when was the last time you took a week off from the gym, or severely reduced volume + intensity? Asides from the usual ebb and flow, if I have two or three bad nights’ sleep, I know my body is telling me to take it easy for a bit.
Away from that, large meals too close to bed, temperature too hot/cold, making sure it’s completey dark etc.
THC makes it worse for me, and there is studies that it fucks sleep quality. although there is couple brand which worked for sleep induction, but they are very inconsistent from batch to batch. some of them just get me high and sleepless
i’ve been dealing with this for years, and i have sleepless phases, this is how i manage it;
a) passion flower bulk powder extract
b) lemon balm ^
c) 40mg melatonin
those 2 are very potent herbs at the right doses
‘non-addictive’ pharma:
a) trazodone 25mg. works sometimes, mild, no next day s/x
b) hydroxizine - next day is shit/grogginess, 25mg
c) seroquel 12.5-25mg. the absolute hammer. at those doses doesn’t hit d2. a very potent anti-histamine basically. no withdrawal. some lingering after effects till 12pm max.
and last recommendation, you need to absolutely stay away from any ‘gaba’ pharma pills. like lunesta/ambien/xanax/clonazepam etc.
This doesn’t necessarily have to mean completely taking a break from lifting (though no harm in doing that either). I typically deload every 5-6 weeks, maintaining intensity at around 90%, but dropping volume by 30-50% and it’s worked wonders as far as keeping me feeling healthy especially as I’ve gotten older.
I was just gonna say… CBD GUMMIES!! They put my body in a super relaxed state. I have slept perfectly every night since I started taking them (3 weeks-ish ago).
I LOVE them. They have also really helped my recovery and reduced some of my chronic excess muscle tension.
I don’t doubt that. Doing some hard work can make you sleep easier, it feels required and comes as a natural process. Sometimes it gives me energy, sometimes it takes it away. We can all reach burnout over long periods of time though. Trouble sleeping has always been one of the biggest signs that a recovery period is needed along with low libido, lack of motivation, feeling flatter, and a whole bunch of other things.
There’s a great article that goes into more detail about this. Maybe a good idea for OP to read through it to see if it aligns with him.
I learned this the hard way over time. I used to grind myself into the dirt in the gym relentlessly as I felt like taking time off was hindering my gains.
I am nowhere the physique I used to be, but things change and I started taking more rest time. I think it is especially important as you age. Your 20 year old self is far different than your mid 30’s self and so on.
Thanks everyone for the help! This is great. Really appreciate the input.
Had a thought - I switched from T-cyp @ 44 MG ED to T-prop @ 25 MG ED on 12/29…could that be the issue? I got fine sleep the first couple weeks after the change so I didn’t think it would be.
My energy has been good but maybe I’ve had too much of it. I inject IM but have heard SQ might yield lower energy levels Would love to hear thoughts.
Would love to hear thoughts.