Permanent insomnia - Need help

[dontletheoldmanin]

Red-light time helps allot with a sleep regime.
You can buy them online use them in the morning 10 to 15mins each day or mid afternoon.
Less the t.v watching, movies, news, sports.
Turn gadgets off minimum 2hrs before bed.
L theanine, Zinc, magnesium, 5htp all good for taking at night in combination.

Writing down your thoughts and feeling 2hrs before bed is also a huggggge help in slowing the brain function.

*****Check yourself for sleepy therapy if possible this will let you know how your breathing is at night and if needed get a cpap.
You can also just buy them and use yourself though not Docotr recommended but it works and there's lots of information about them online.

Also rather then using upper for prescription workout, try just pure Dextrose powder in your drinking water while going through your workout.

I know some of this above might not work with some, but if you give it an honest try and rid yourself of the harmful chemicals in benzos, depression meds between 2 to 4 weeks you will see a difference.

 

[mikeh1998]

If there is one thing I know, low sleep will completely cancel out any drugs you are taking.

If you are on enough Testosterone it seems like even in a caloric deficit and <100 g protein per day your body still manages to make muscle seemingly out of thin air. However if you don't sleep it's seemingly unable to put on muscle.

Same thing with stimulants. If you are taking Vyvanse but haven't gotten proper sleep in the past 5 days, there will be no effect. I cannot feel Vyvanse unless I'm "locked in". Doesn't matter if I take 100 mg Vyvanse in a day, if I didn't sleep the brain is just going to do nothing with it, I will still feel sleepy all day.

I have managed to get 1.5 hours of REM sleep over the past 5 days and over 7.5 hours of total sleep duration. Over the past 6 months I have averaged 33 mins of REM per night and over the past month it's 44 mins of REM per night.

So basically in the past 5 days I have been getting the equivalent of 3 days of REM in just one night. I am starting to feel better, I go to the gym in the mornings and I am not drowsy and don't feel like I am "lagging".

That being said I still get that 1 PM tiredness which I am attributing to long term REM deprivation and low total sleep time. I think it will get better.

So far this seems to work:
* Wearing my bruxism mouth guard again (got it molded at the dentist office). I have not wore it in months because I am lazy as hell. I started wearing it again and it gave me a drastic improvement.
* Mouth taping, I experimented with this for a couple days of mouth tape only, no bruxism mouth guard. Mouth taping works even thought it sounds like Reddit-tier bullshit. I seem to get the same level of quality of sleep as wearing my mouth guard so I am just going to wear my mouth guard instead of taping since it also will protect my teeth and is easier to use.
* Stay off the fucking phone/never use the phone in bed. I lack self control so this is really difficult for me. But let's be honest even if you have insomnia caused by something other than screens using your phone for even 1 minute in bed makes 10x worse.
* Even if I do use my phone in bed, putting on my mouth guard/micropore tape is like saying "alright, no more fucking around, time to sleep now for real".
* I stopped listening to True Crime brain rot before bed. I think it made my brain way too active. I just play some unboxing videos in the background instead and manage to fall asleep in like 10 mins. I think anything that is a "story" (beginning, middle, end) is bad for sleep because your brain is trying to anticipate what happens next and it is even worse when there is violence involved.
* Eszopiclone 3 mg - it works but staying off the fucking phone has a much more drastic effect. If you use your phone in bed you can even take 6 mg you won't fall asleep.
* Zaleplon 10 mg - I have not used this in the past 5 days because it seems like now when I do wake up at night I either roll over or just use the bathroom and come back and fall asleep again without needing it. It works though.

If someone knows what the timeline is for REM deprivation recovery I would appreciate it.... looking forward to no longer being borderline mentally retarded.

By the way I tried Trazodone one night. I got basically 0 minutes of REM after 11 hours of total sleep deprivation. Doesn't work for me. It felt unbelievable, like how the hell could sleep be so unrestful.

I also need to stop gaining weight because my neck is thick as hell. Friend took a video of me doing incline bench press and the neck fat was disgusting. I for sure have some level of sleep apnea.

 

[dontletheoldmanin]

If there is one thing I know, low sleep will completely cancel out any drugs you are taking.

If you are on enough Testosterone it seems like even in a caloric deficit and <100 g protein per day your body still manages to make muscle seemingly out of thin air. However if you don't sleep it's seemingly unable to put on muscle.

Same thing with stimulants. If you are taking Vyvanse but haven't gotten proper sleep in the past 5 days, there will be no effect. I cannot feel Vyvanse unless I'm "locked in". Doesn't matter if I take 100 mg Vyvanse in a day, if I didn't sleep the brain is just going to do nothing with it, I will still feel sleepy all day.

I have managed to get 1.5 hours of REM sleep over the past 5 days and over 7.5 hours of total sleep duration. Over the past 6 months I have averaged 33 mins of REM per night and over the past month it's 44 mins of REM per night.

So basically in the past 5 days I have been getting the equivalent of 3 days of REM in just one night. I am starting to feel better, I go to the gym in the mornings and I am not drowsy and don't feel like I am "lagging".

That being said I still get that 1 PM tiredness which I am attributing to long term REM deprivation and low total sleep time. I think it will get better.

So far this seems to work:
* Wearing my bruxism mouth guard again (got it molded at the dentist office). I have not wore it in months because I am lazy as hell. I started wearing it again and it gave me a drastic improvement.
* Mouth taping, I experimented with this for a couple days of mouth tape only, no bruxism mouth guard. Mouth taping works even thought it sounds like Reddit-tier bullshit. I seem to get the same level of quality of sleep as wearing my mouth guard so I am just going to wear my mouth guard instead of taping since it also will protect my teeth and is easier to use.
* Stay off the fucking phone/never use the phone in bed. I lack self control so this is really difficult for me. But let's be honest even if you have insomnia caused by something other than screens using your phone for even 1 minute in bed makes 10x worse.
* Even if I do use my phone in bed, putting on my mouth guard/micropore tape is like saying "alright, no more fucking around, time to sleep now for real".
* I stopped listening to True Crime brain rot before bed. I think it made my brain way too active. I just play some unboxing videos in the background instead and manage to fall asleep in like 10 mins. I think anything that is a "story" (beginning, middle, end) is bad for sleep because your brain is trying to anticipate what happens next and it is even worse when there is violence involved.
* Eszopiclone 3 mg - it works but staying off the fucking phone has a much more drastic effect. If you use your phone in bed you can even take 6 mg you won't fall asleep.
* Zaleplon 10 mg - I have not used this in the past 5 days because it seems like now when I do wake up at night I either roll over or just use the bathroom and come back and fall asleep again without needing it. It works though.

If someone knows what the timeline is for REM deprivation recovery I would appreciate it.... looking forward to no longer being borderline mentally retarded.

By the way I tried Trazodone one night. I got basically 0 minutes of REM after 11 hours of total sleep deprivation. Doesn't work for me. It felt unbelievable, like how the hell could sleep be so unrestful.

I also need to stop gaining weight because my neck is thick as hell. Friend took a video of me doing incline bench press and the neck fat was disgusting. I for sure have some level of sleep apnea.

Well its good to know you tried Trazadone.
Nice to hear youvd found a way that's starting to work for you.
Once I started phones off 2hrs before bed and all gadgets, TV etc. Sleep started happening around day 3 and about 2 months after was getting long duration rem sleep.

Nice post

 

[AlexDavis43]

It all comes back around to sleep hygiene. Please look into CBT-i. Some people do it naturally without knowing they're doing it. Other people just need to learn the basics.

All the training, diet, and gear will be seriously handicapped if you're not sleeping well and there aren't great drugs for sleep.

 

[Nidus]

Interesting thread, made me schedule an appointment next month for a sleep study measuring literally everything. Good sleep is so underrated!

 

[dontletheoldmanin]

Interesting thread, made me schedule an appointment next month for a sleep study measuring literally everything. Good sleep is so underrated!

Yes that's a thing to get.

Also turn those gadgets off before bed, even listening to podcasts, stories etc.. turn it all off.
Silence, read a book, play board games.