Thread 76282442

I NEED SLEEP TIPS. I CAN'T SLEEP MORE TAN 5 HRS A NIGHT. I WANT TO SLEEP BETTER BUT WAKE UP AFTER 4-5HRS. I AM TIRED ALL THE TIME.

WHAT CAN I DO TO IMPROVE MY SLEEP?

AND NO MELOTONON OR SLEEP PILLS. FEEL LIKE SHIT TEH NEXT DAY AND MELOTONIN ACTUALLY DISRUPTS MY SLEEP MORE.

>>76282442 (OP)
Stop taking stimulants

>>76282444


i don't you fucking moron. i don't even drink coffee

>>76282442 (OP)
Take magnesium 1hr before bed. Its a natural relaxer and makes it easy to fall asleep

Dont use your phone 1hr before bed. Read a book. If you dont have a book. Buy a book.

Turn off all LED blue lights around the house. Switch all your lightbulbs to warm light

Go to the gym before bed. Lift heavy and exhaust yourself.

Take a hot steamy shower before bed

>>76282498
going to the gym before bed is horrible advice for sleep quality.

>>76282460
Aww little sleepy guy is cranky

My heartrate goes up when I try to sleep, literally only happens when lying down
I hate it so much
Totally feel you op

Drop caffeine
Stop using your phone an hour before bed
Get a sleep study and see if you have sleep apnea

>>76282442 (OP)
Do you know why you wake up early? Like maybe loud sound?

>>76282442 (OP)
get off tren

>>76282828
People are different

>>76282828
If youre a light weight who does baby lifts to have energy later on in the day, then yeah. If youre a man and you train every set to failure, exhausting your cns by your 2nd compound with more than half your routine remaining, you'll have so little energy left you'll hit the bed and crash

I feel you bro. I've struggled with sleep for a long time. But since I got my T tested (it was low) I got it fixed and generally sleep much better. My insomnia still comes and goes occasionally, I'm going through a few days of bad sleep right now. So I recently started going to the gym early in the morning before work (previously I've always trained late in the evening for years), and I also recently started not having any caffeine after midday. I'm still not sleeping great, but I'm hoping I'll see good results soon. Apart from that i'd advise getting your T tested, could be low. Other than that basic sleep hygiene stuff other users are suggesting are all important (e.g. blue light etc.).

Also very often what keeps you up is a racing mind. If you imagine movement while trying to sleep your body will instead prime the associated muscles when it should be physically relaxing. Relaxing you mind is often easier lying with you eyes open, in a very dark room (VERY dark). This method has previously worked really well for me.

I read a good article about this stuff a while ago that helped me. I'll post it here if I find it.

>>76282442 (OP)
Your life is shit and you worry about something, even subconsciously. A happy fulfilling life culminates in honest fulfilling day work and a refreshing sleep like a baby. Do therapy but not with a woman

That's a pretty classic depression symptom. Maybe you can get a doctor to prescribe you low dose mirtazapine. That should knock you out for 8 hours.

You should still try to fix all the regular health stuff, but I wouldn't hold your breath waiting sleep hygiene or positive thinking or whatever to cure your insomnia.

>>76282442 (OP)
You absolute idiot.
You fucking clown.
You literal buffon.
FUCK YOU

Go to a psychiatrist right fucking now and tell them your symptoms. If you get lucky you'll get a sweet sweet benzo prescription. Yummy!

>>76283242
I have a xanax prescription.What should I do with all this xanax? I can't imagine the high being any good

>>76283324
Oh you're one of THOSE guys. A faggot that was foresaken by the benzo gods.
You should donate it to someone who isn't a complete pleb, xanax makes life worth living again.

>>76282442 (OP)
eat a handful of pistachios about 1 hr before you plan to sleep
then eat 2 kiwis around 20 minutes later
NO screens period when you're getting ready to sleep
NO blue lights 1 hr before bed
NO liquids 2 hrs before bed
NO food 3 hrs before bed
NO caffeine or stims 10 hrs before bed
get a sleep tracker, Fitbit inspire3, see if your sleep patterns are being consistently disrupted
do a sleep study if that's the case, get checked for apnea

>>76283346
In my country they prescribe it like candy lol come by Porto i'll get you a few boxes

>>76283402
I was planning on visiting Portugal once cause of your lax drug laws

>>76283407
It's not like you can just get easy drugs anywhere. They're still not legal so you won't find good stuff in shops or anything.
And definitely don't buy from the gypsies that approach you on the street

>>76282442 (OP)
just crank one out my nigga

>>76282442 (OP)
dont eat at least 4 hours before sleeping

>>76282869
SAME. I THOUGHT IT WAS BECAUSE I WAS OUT OF SHAPE BUT NOW THAT I AM 12% AND IN SHAPE...THINGS FUCKING GOT WORSE. I SLEPT BETTER WHEN I WAS A FAT FUCK

Senoaku

>>76283346
You're a pussy faggot reliant on pharmaceuticals to take life as it comes at you, not even head on. What a fucking loser. That shit will literally kill you lol seen it happen more than a few times to a few people I used to go to school with.

>>76282498
>Dont use your phone 1hr before bed. Read a book. If you dont have a book. Buy a book.
>Turn off all LED blue lights around the house. Switch all your lightbulbs to warm light
terrible advice, you need darkness to go to sleep, if you need to turn your lights to read you won't be sleepy. I phonepost in 4chan with my phone every night, I just make sure to turn brightness to minimun

>>76282442 (OP)
My doctor put me on hydroxyzine
It does not work like melatonin
Also consider taking sleep pills way earlier so they run out before you’re supposed to wake up

>>76282442 (OP)
If you're waking up after 4-5 hours, it could be adrenaline release from low blood sugar. Are you undereating, maybe for a fat loss phase or something? A small glass of warm milk with honey and salt before bed will help with that by stretching how long your body lasts before the blood sugar gets too low. Or you can try shifting some calories to dinner so you're not hungry.
Otherwise, there could be a general stress issue, something wrong with your circadian rhythm, or a variety of real medical issues at play.
Some things that helped my sleep:
>get outside early in the day and late in the day, to expose yourself to sunlight near its rise and set
>10 minute walks after meals
>focus on reducing stress (meditation helps)
>ensure adequate salt intake and hydration
>minimize screen time (look up Cal Newport's Digital Minimalism, it's a quick read and very helpful)
>eat meals of consistent size and timing (big issue for me was missing meals, eating way too much at dinner, and being too full at bedtime)
>magnesium and aspirin with my last meal (for better sleep and reduced stress hormones, respectively)

Ill share a couple things I've noticed since I'm a sensitive sleeper.
>sleep at odd hours or during seasons where the sun is out late
Wear a sleep mask. Good ones will mold around your nose and block out light completely which will let you sleep literally anytime.
>hot or cold sleeper
Adjust the thermostat by 1 degree each night and see what works. Sleeping in the center of your bed rather than the edges will help you stay cooler.
>not tired or can't fall asleep
Physical fatigue through exercise is best. Otherwise stay up until you're tired and sleep a long time. Keep going forward a little each day and stop once you're at the bed time you want.

I improved my sleep by addressing the stress in my life.
I did a self guided cognitive behavioral therapy course online and it made a lot of sense.

>>76283086
this. a hard gym sesh of leg day will always put me right to sleep in the evening and i sleep amazingly, which makes total sense because your whole nervous system is totally fried and needs to recover after a hard leg day.