Bad sleep

[Godfather1]

Hello,



I have been having trouble sleeping for about 5-6 weeks. I wake up very often during the night and need a few minutes to fall back asleep. I also can't sleep for 8-9 hours as usual, but only 6-7 hours at most, and still feel tired.



I never had any problems before and was always a good sleeper. I haven't been under any stress lately either.



I also take supplements to improve my sleep, such as 5-HTP, melatonin, and Ashwagandha Shoden.



I know that waking up frequently can also be caused by cortisol, which is why I took a 5-day break from my diet, didn't consume any caffeine, and also stopped taking the sleep supplements, but unfortunately without success.



It's slowly becoming more and more exhausting and worse.



What can you suggest I can do about it? At first, I thought it would stop in 1-2 weeks, but unfortunately that's not the case.



Thank you


Translated with DeepL.com (free version)

 

[buck]

Has there been new stress in your life.
I find setting myself up mentally in the hours before i go to bed makes for a better quality sleep. The drug/supp route is my last resort.
Stressing about whether i can sleep is sure to make the sleep situation worse.

 

[Biggerisbetternl]

Did anything else in your daily routine/lifestyle change?
I can imagine all of these things make little difference if the reason you can't sleep at night is because your activity during the day was so low you have energy to spare.
Maybe try expending all of your energy and see if you sleep better ?

 

[Godfather1]

Has there been new stress in your life.
I find setting myself up mentally in the hours before i go to bed makes for a better quality sleep. The drug/supp route is my last resort.
Stressing about whether i can sleep is sure to make the sleep situation worse.

No, nothing has changed. Not even PED wise. Everything is the same. I was at the end of my off season and even now in cut since one week I lost 6kgs (mostly water) but it‘s not better.

 

[Godfather1]

Did anything else in your daily routine/lifestyle change?
I can imagine all of these things make little difference if the reason you can't sleep at night is because your activity during the day was so low you have energy to spare.
Maybe try expending all of your energy and see if you sleep better ?

No, I do 25 minutes of cardio in the morning, 10k steps, 2 hours of gym. I think I do more than enough that‘s 4 hours of activity.

 

[Biggerisbetternl]

No, I do 25 minutes of cardio in the morning, 10k steps, 2 hours of gym. I think I do more than enough that‘s 4 hours of activity.

you said you don't even take caffeine and yet you do 4 hours of physical activity? How??

 

[buck]

No, I do 25 minutes of cardio in the morning, 10k steps, 2 hours of gym. I think I do more than enough that‘s 4 hours of activity.

More activity means more stress. That could be over traing especially when dieting which adds more stress. Which can make sleep worse.

 

[butter_s girl]

Are you on one of the glp1-ra for your cut? They can cause a little hypoglycemia at night which raises cortisol and woke me up frequently. Stasing some rice cakes next to the bed because of that shit helps me.

 

[LayPave]

What were you running before you noticed sleep disturbance? Do you have any recent bloods?

 

[AlexDavis43]

Hello,



I have been having trouble sleeping for about 5-6 weeks. I wake up very often during the night and need a few minutes to fall back asleep. I also can't sleep for 8-9 hours as usual, but only 6-7 hours at most, and still feel tired.



I never had any problems before and was always a good sleeper. I haven't been under any stress lately either.



I also take supplements to improve my sleep, such as 5-HTP, melatonin, and Ashwagandha Shoden.



I know that waking up frequently can also be caused by cortisol, which is why I took a 5-day break from my diet, didn't consume any caffeine, and also stopped taking the sleep supplements, but unfortunately without success.



It's slowly becoming more and more exhausting and worse.



What can you suggest I can do about it? At first, I thought it would stop in 1-2 weeks, but unfortunately that's not the case.



Thank you


Translated with DeepL.com (free version)

CBTi is more effective for long-term improvements in sleep quality than any supplements or drugs

imo exercise helps, not harms sleep quality (as others alluded to)

Some brief overviews of CBTi:

Mayo Clinic

Cleveland Clinic

It's mostly behavioral stuff, having evening/nighttime/bedtime routines, and people usually get results pretty quickly

*obviously not day 1 or 2, but easily after a week of doing it consistently and figuring out which parts of the protocol work for you

for example, no smart phone or computer within an hour of bed, get laid if that's an option for you, no TV in the bedroom, tips on how to make mindfulness & relaxation not so "woo woo" bullshit, etc etc

 

[AlexDavis43]

CBTi is more effective for long-term improvements in sleep quality than any supplements or drugs

imo exercise helps, not harms sleep quality (as others alluded to)

Some brief overviews of CBTi:

Mayo Clinic

Cleveland Clinic

It's mostly behavioral stuff, having evening/nighttime/bedtime routines, and people usually get results pretty quickly

*obviously not day 1 or 2, but easily after a week of doing it consistently and figuring out which parts of the protocol work for you

for example, no smart phone or computer within an hour of bed, get laid if that's an option for you, no TV in the bedroom, tips on how to make mindfulness & relaxation not so "woo woo" bullshit, etc etc

Also, taking a sleeping pill that doesn't ackshually work can also be part of your bedtime routine; that tells your brain that time to sleep is coming soon (that last part seems to be one of the biggest components; your brain gets used to the routine, like brushing your teeth before bed)

 

[Mac11wildcat]

Sleep hygiene is huge as mentioned above. Blue light glasses, no stims after 2pm, ~66 degree room, suitable pillow and mattress, etc.

Getting a sleep study may be worthwhile as well

Don’t advise throwing drugs at this problem if it’s a chronic issue/doing this for prolonged periods but can be effective (* notes more natural and “first line”).

30m before bed:
GH - 2-4iu
DSIP (injectable) - 300mcg
Melatonin (10mg, up to 60 as an amazing antioxidant, added benefit)*
Magnesium - 200-400mg* (or a formulated sleep supplement)
CBD/THC