>kills your gains
>ruins your life
>makes you want to die
It's over

skill issue

>>76388384
Very insightful, faggot. No fucking shit.

>>76388377 (OP)
same. I've been sleep deprived for years. It's so hard to work out.

>>76388377 (OP)
Taking magnesium pills just before sleep might help. Also try to be more active during the day

>>76388377 (OP)
Had this for several month when started my cut. Even cardio did not help, I even did it right before bed at midnight, still wide awake and hard to stay asleep once I wake up to pee or something.

Did not even drink booze in those months. Relatively solved itself by itself. But I know it is temporary, but now manage to sleep at least 5 hours a day (sometimes 8)

>>76388398
>Also try to be more active during the day
NTA paradoxically I did this and it made it worse or at least had no effect.

>>76388377 (OP)
>>76388393
Try ashwagandha

>>76388377 (OP)
i had insomnia for 15 years. every night it was a mystery if i was going to go to sleep. a number of times i was awake for 5-6 days straight. you go to bed each night pleading for 8 hours.. then that passes.. then you want 5 hours, for cognitive function.. that passes.. then 3 hours for the love of god, so you can just be human.. then that passes... then any degree of unconsciousness so you can psychologically delineate between the days....

if your insomnia is anything like what i had then i wish you the best and hope whatever drugs they put you on aren't completely useless or turn you into a zombie..

most people, including those here, just think its a bit of 'trouble sleeping.' they really have no idea how insidious and damaging it can be.

>>76388405
>But I know it is temporary, but now manage to sleep at least 5 hours a day
That's not enough, bro.

>>76388377 (OP)
Mostly recovered insomniac here. I say "mostly" because I'll still have a bad night once in a blue moon (though I'm sure everyone does) but it's not nearly as bad as it once was.
One tip I'll always give people is: if you can't sleep, lean into it. Actually surrender to it and just get up. If you get up and sit in a chair, and either read something or just listen to some soft music through headphones, you'll usually naturally get sleep in a half hour or so. Some people will swear "no screens at night" but I have blue-light glasses and they worked fine for me. But, if you just toss and turn and worry about not sleeping like your pic related, you will lose that battle every time. Ask how I know.
Sleep deprivation will ruin your life and your gains if you let it. To those saying "just be more active bro", I still had insomnia and I'm very active. It doesn't always help when the core issue is the wheels turning upstairs at night. I'd say a walk outside after dinner and before bed will help. Strenuous workouts and running might not because again the cause of insomnia is not usually physical. If you're not careful you can get the double-whammy of being physically exhausted to begin with and still not able to sleep.
Good luck, fellow sleeplets.

>>76388377 (OP)
go to the doctor and do sleep tests at a clinic

>>76388479
>That's not enough, bro.
im in my forties now, old people sleep less. At least I do not wake up every hour to pee now.

my solution was zaleplon, took it for a few months and my body must have adapted because I haven't needed it for years. Doesn't work if you tend to wake up during the night though because it gets metabolized so quickly (pilots often use it specifically because of this)

one coffe a day only in the morning, work and training will leave me perfectly tired
i hit the pillow and im out

>>76388377 (OP)
I was always like this, even as a kid had sleepless nights all the time.
Then I got a night shift job, and I sleep like a baby during the day. When I have to do day shifts I can't sleep.
Maybe it's just your chronotype?

As a life long insomniac who fixed this here's my advice:

- sub-clinical protein deficiency can present as chronic, unstable insomnia and can be fixed by fixing your diet; nutrient deficiencies too -- they are hard to diagnose.
- spergs have difficulty with melatonin (so take a pill at night), sleep disturbances are common with autism, too (not saying you have this -- just something that effects sleep)
- many mental health issues are associated with insomnia (mirtazapine is one of the best meds as a "sleeping pill")
- restless leg can impair sleep (associated with low magnesium and low iron.)
- sleep apnea (less common)
- medications can have insomnia as a side effect (like ssris)
- sleep hygiene (getting no sun light or going to bed at different times constantly. melatonin helps keep your sleeping pattern regular though if you take it at the same time.)

and last -- and imo the most useless that doctors will tell you -- are you stressed or anxious? i say this is useless because often you're stressed because you know you can't sleep well. but the reason you can't sleep well isnt the stress. its not very helpful to misinterpret cause and effect. though stress in general can certainly cause insomnia. I'd say if you can fix nutrition, get melatonin and mirtazapine, and you still can't sleep, you may need to get a sleep study done.

Are you on medications?

>>76388742
reformatted with chatgpt:

Fixed my lifelong insomnia. Here's what actually matters:
---------------------------------------------------------

1. Protein & Nutrient Deficiency
- Subtle protein/micronutrient gaps (iron, Mg, K, Bs) can wreck sleep.
- Diet quality is critical. Hard to diagnose, easy to overlook.

2. Melatonin & Neurodivergence
- Autistic types often have melatonin dysregulation.
- Take melatonin at the same time nightly.

3. Mental Health
- Anxiety, depression, ADHD often = poor sleep.
- Mirtazapine is one of the best sleep meds (low-dose sedating AD).

4. Restless Leg Syndrome (RLS)
- Causes fragmented sleep.
- Linked to low iron and magnesium.

5. Sleep Apnea
- Less common but serious. Requires a sleep study.

6. Meds
- SSRIs and others can cause insomnia. Check side effects.

7. Sleep Hygiene
- Bad routines (no sunlight, inconsistent bedtime) break rhythm.
- Melatonin only helps if timing is consistent.

8. Stress (the useless default)
- "Are you stressed?" is often backwards.
- You’re stressed *because* you can’t sleep, not vice versa.

If diet, melatonin, and mirtazapine don’t work — get a sleep study.

>>76388377 (OP)
pretty crazy that it's normal and necessary to be in a coma for a third of every day

>>76388377 (OP)
>had insomnia since childhood because of fucked up sleep schedules
>got through middle school by sleeping in class
>got through high school by using adderall
>got a medical marijuana card at 18
>started smoking weed before bed with 1mg of melatonin
>immediately started getting 6-8 hours of uninterrupted sleep a night
>have been on this weed and 1mg melatonin before sleep for 9 years
>still works like a charm
Not to say weed will help you, but it's made a drastic difference in my life compared to my early 20s where I was going to work on 1 or 2 hours of sleep a night.
>inb4 m-muh rem sleep!
I didn't dream when I was smoking but I switched to a dry herb vape a year ago and started dreaming again shortly after

If you're not some retard who plays league of legends until 11pm then says he can't sleep just take promethazine or melatonin. I alternate small doses of each and it's almost fixed my 30 year insomnia

>>76388822
weed makes me sleep even less and keeps me in an aware state while I'm sleeping

>>76388377 (OP)
sounds like you're not working out hard enough

>>76388377 (OP)
Keep checking your pulse before bed, make sure it is atleast below 70 bpm. A high BPM before bed is the biggest association with poor sleep.

I feel like you have little control over this shit, if your body for some reason decides to stay up most of the night, you can either take diphenhydramine or benzos or stay awake despite your best efforts to fall asleep. Melatonin doesn't do shit, even weed won't help.
On the bright side one shit night doesn't really hurt you that much and your body usually compensates by sleeping deeper next night, so the best course of action is probably to stop stressing over it - if your body refuses to sleep, it might have its reasons.

>>76388377 (OP)
Obligatory https://youtu.be/P8JEm4d6Wu4?si=lVaZ4paOefZ-111A&t=135

>>76388387
what is your nighttime routine? what do you do in the 2 hours or so before you go to bed?

>>76388742
>sleep apnea (less common)
No, more common.
The copium will forever be to think there is a real option between ODing on stimulants, or having sleep apnea/UARS.


>promethazine(aka Gen1 Antihistamin)
Just fucking take them and see if it works. My experience is that you are completely ruined the next day, even if it helps that you don't wake up at the middle of the night
Butt if that is what it takes to get you off the edge of Insomnia, that is what it takes.

>>>76389768
>Melatonin doesn't do shit
hmmm
>taking a antioxidant do not have the effects of said antioxidants
So what you are saying, is.... take more A, C and E until it do.
Taking ir, feeling drowsy, and not progressing into falling asleep is a separate issue from the melatonin not biting.

>>76388377 (OP)
I found out about sleep paralisys recently and i'm afraid to sleep.

>>76388377 (OP)
Insomnia isn't real, it's just people who are on their phones before they go to sleep. This is fax.

>>76388754
most common sleep-related comorbidity for ADHD are CRDs. mirtazapine won't do shit in that case
t. knower

>thread devolved into talking about drugs
Why americans are like this? Just lie down and sleep retards. Sleep is a fucking base body function like eating and shitting, you don’t need to take drugs for it

>>76388742
>sleep disturbances are common with autism, too (not saying you have this -- just something that effects sleep)
anxiety and autism keeps me up most nights. its fucking miserable.
>>76388742
>restless leg can impair sleep (associated with low magnesium and low iron.)
I got rls and had no idea why until I had my iron checked and I was anemic. I still have no explanation for it and supplement iron from time to time. rls hasnt returned since.

>insomnia since childhood
>get 3-4 hours of sleep on average
>work 30 hours a week and go to school full time
>falling asleep driving home so i grab a snack to eat (usually chips, sometimes soda for the caffeine)
>do the same to power through homework
>still falling asleep and have no energy to go to the gym
>rinse and repeat for 4 years
and that's how i lost all my gains and got fat