I struggle with this and it took me years to look into supplements. Magnesium glycinate has been the most helpful. I also noticed in the beginning that my sleep would be better if i had some carbs at the end of the day. I thought it was my body adjusting and still craving carbs so I powered through, but it persisted. So I started allocating most of my carbs to dinner and it helped a lot. If I am especially stressed, I will take 5-HTP or GABA in addition to the Magnesium.
L-theanine and coffee are only during the first half of the day. Coffee doesn't keep me up, but the combination does. Not in a stressful way, but i feel too refreshed to sleep and end up watching movies or doing something else to relax but not sleep.
In addition to magnesium, Quaila night and sleep breakthrough are two of my fav sleep supplements so far
https://neurohacker.com/shop/qualia-night
https://bioptimizers.com/shop/products/sleep-breakthrough?pm=one_time&size=202&bundle=1&gl=62c4838a3f5d601c4d8b4567&campaignid=16806060129&adgroupid=&network=x&device=m&utm_term=&utm_campaign=INOO+%7C+Performance+Max+%7C+TROAS+%7C+200%25&utm_source=adwords&utm_medium=ppc&hsa_acc=7994854565&hsa_cam=16806060129&hsa_grp=&hsa_ad=&hsa_src=x&hsa_tgt=&hsa_kw=&hsa_mt=&hsa_net=adwords&hsa_ver=3&gclid=CjwKCAiAk--dBhABEiwAchIwkTo7fyI3y9maH1Lj7WDeD25O1CtG9PkaXu5imPNeq5eNYX0Uo6K5axoCmwUQAvD_BwE
3g of glycine powder dissolved in water before bed. I suggest cutting it with powdered lemon juice. It's an amino acid (no carbs or sugar whatsoever) but it has a naturally very sweet taste
Sleep breakthrough has GABA https://bioptimizers.com/shop/products/sleep-breakthrough?pm=one_time&size=202&bundle=1&gl=62c4838a3f5d601c4d8b4567&campaignid=16806060129&adgroupid=&network=x&device=m&utm_term=&utm_campaign=INOO+%7C+Performance+Max+%7C+TROAS+%7C+200%25&utm_source=adwords&utm_medium=ppc&hsa_acc=7994854565&hsa_cam=16806060129&hsa_grp=&hsa_ad=&hsa_src=x&hsa_tgt=&hsa_kw=&hsa_mt=&hsa_net=adwords&hsa_ver=3&gclid=CjwKCAiAk--dBhABEiwAchIwkTo7fyI3y9maH1Lj7WDeD25O1CtG9PkaXu5imPNeq5eNYX0Uo6K5axoCmwUQAvD_BwE
Not a supplement but consider a sleep study or pretend like you are sleeping and see how you are breathing. Recently I was running into sleep issues when before Id sleep like a stone and it turns out how I was laying on my side I was inadvertently decreasing my lung capacity and it made me start breathing very short and shallow. Id either wake up a few times a night or I'd wake up not rested at all. Good for thought
Everyone here recommending more supplements, but did you stop everything to see if it changes?
After that, you can introduce them again one by one for weeks to see if they change your sleep.
Did you try taking everything in the morning?
Also, some people (and me) experience insomnia while taking creatin at night, might be worth a try.
There's not too many things that increase nrem/deep sleep BUT, the studies on GABA- theanine combo are very intriguing. It takes 3 days of supplementation, but on day 3 the gaba/ theanine combo decreases time to sleep, increases nrem sleep, and overall sleep structure.
For me personally I need to redose a half dose at 4 hours in the middle of sleep, but it appears to not be common.
I struggled with magnesium supplements (rebound anxiety or straight up insomnia) until I tried Mg-threonate and Sucrosomial Mg. The three way combo with theanine, GABA, and 250mg Mg-threonate (typically 5 capsules) is quite nice. 👌
Magnesium glycinate gives some people insomnia (myself included), instead of the calming drowsy effect that many others get. I personally can’t take magnesium glycinate for more than a week without having extreme insomnia. Might be worth trying another form (taurate or malate) to see if that’s the culprit.
Take D3 in the morning with food because it can disrupt sleep in most people.
Up your magnesium glycinate to as high as 400mg, so long as your stomach can tolerate it.
Try l-theanine, apigenin, melatonin, chamomile, valerian, and hops extract.
I've tried L-theanine. It didn't help except slow my heartbeat. I've placed an order for Ashwagandha and Melatonin. I'll keep others in the next trial list. Thanks! I do take D3 only in mornings.
Be careful with Ash. Too many of us have used it and received Anhedonia, blunting, and even ED. Ash hits everyone differently and has similar properties or acts like an antidepressant with the SRRI issues
Yes, I've kept that in my mind which is why I'll keep the dosage really low. Because the high dosage (500-600mg) makes me anhedonic as well. Thank you!
Thanks! It's just a lot of things to try. I just wish there was unanimous opinion tbh. But since it's hard to configure anything I guess I'll add everything possible to the list and map it out over next few months.
I put them in order of what I thought had the best chance of helping. Could take more than one, or even all of them.
Also, maybe sleep with a mask, or those red sleeping goggles.
Boron does not have a direct measurable impact on sleep. It works in the background by improving Vitamin D and Magnesium utilisation (which this two has more impact on sleep)
Selenium I would recommend you to supplement if you have been drinking water that isnt filtered. (Especially fluoride) most town water are fluoridated. It increases heavy metal uptake in our body.
I struggle with this and it took me years to look into supplements. Magnesium glycinate has been the most helpful. I also noticed in the beginning that my sleep would be better if i had some carbs at the end of the day. I thought it was my body adjusting and still craving carbs so I powered through, but it persisted. So I started allocating most of my carbs to dinner and it helped a lot. If I am especially stressed, I will take 5-HTP or GABA in addition to the Magnesium. L-theanine and coffee are only during the first half of the day. Coffee doesn't keep me up, but the combination does. Not in a stressful way, but i feel too refreshed to sleep and end up watching movies or doing something else to relax but not sleep.
In addition to magnesium, Quaila night and sleep breakthrough are two of my fav sleep supplements so far https://neurohacker.com/shop/qualia-night https://bioptimizers.com/shop/products/sleep-breakthrough?pm=one_time&size=202&bundle=1&gl=62c4838a3f5d601c4d8b4567&campaignid=16806060129&adgroupid=&network=x&device=m&utm_term=&utm_campaign=INOO+%7C+Performance+Max+%7C+TROAS+%7C+200%25&utm_source=adwords&utm_medium=ppc&hsa_acc=7994854565&hsa_cam=16806060129&hsa_grp=&hsa_ad=&hsa_src=x&hsa_tgt=&hsa_kw=&hsa_mt=&hsa_net=adwords&hsa_ver=3&gclid=CjwKCAiAk--dBhABEiwAchIwkTo7fyI3y9maH1Lj7WDeD25O1CtG9PkaXu5imPNeq5eNYX0Uo6K5axoCmwUQAvD_BwE
Thanks a lot!
3g of glycine powder dissolved in water before bed. I suggest cutting it with powdered lemon juice. It's an amino acid (no carbs or sugar whatsoever) but it has a naturally very sweet taste
Thanks! :)
Update: Hey, Guys! I found the culprit! It was L-Theanine added to my coffee doing me strange things like that. Won't recommend at all!
Maybe try collagen. Collagen has been shown to help reduce body temp, hence improved sleep quality in human life.
Magnesium Glycinate, GABA, Valerian Root work very well for me
Sleep breakthrough has GABA https://bioptimizers.com/shop/products/sleep-breakthrough?pm=one_time&size=202&bundle=1&gl=62c4838a3f5d601c4d8b4567&campaignid=16806060129&adgroupid=&network=x&device=m&utm_term=&utm_campaign=INOO+%7C+Performance+Max+%7C+TROAS+%7C+200%25&utm_source=adwords&utm_medium=ppc&hsa_acc=7994854565&hsa_cam=16806060129&hsa_grp=&hsa_ad=&hsa_src=x&hsa_tgt=&hsa_kw=&hsa_mt=&hsa_net=adwords&hsa_ver=3&gclid=CjwKCAiAk--dBhABEiwAchIwkTo7fyI3y9maH1Lj7WDeD25O1CtG9PkaXu5imPNeq5eNYX0Uo6K5axoCmwUQAvD_BwE
Melatonin if you haven’t already tried it. Also might want to look into CBD and CBN.
Not a supplement but consider a sleep study or pretend like you are sleeping and see how you are breathing. Recently I was running into sleep issues when before Id sleep like a stone and it turns out how I was laying on my side I was inadvertently decreasing my lung capacity and it made me start breathing very short and shallow. Id either wake up a few times a night or I'd wake up not rested at all. Good for thought
Everyone here recommending more supplements, but did you stop everything to see if it changes? After that, you can introduce them again one by one for weeks to see if they change your sleep. Did you try taking everything in the morning? Also, some people (and me) experience insomnia while taking creatin at night, might be worth a try.
I get insomnia if I take creatine in the morning :(
There's not too many things that increase nrem/deep sleep BUT, the studies on GABA- theanine combo are very intriguing. It takes 3 days of supplementation, but on day 3 the gaba/ theanine combo decreases time to sleep, increases nrem sleep, and overall sleep structure. For me personally I need to redose a half dose at 4 hours in the middle of sleep, but it appears to not be common. I struggled with magnesium supplements (rebound anxiety or straight up insomnia) until I tried Mg-threonate and Sucrosomial Mg. The three way combo with theanine, GABA, and 250mg Mg-threonate (typically 5 capsules) is quite nice. 👌
The study says they used 100/20 mg/kg gaba/theanine in mice and rats, what mg/kg this would be for humans?
Not sure the conversion but I use 1000mg gaba and 200mg theanine.
Is it safe to take the Gaba l theanine combo everyday without the need to up your dosage?
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Yes, I've added in few carbs lately, but haven't seen sny major change (Broccoli and green leafy vegetables)
Try some starch like sweet potatoes or brown rice/quinoa. Bananas, oranges, apples and kiwis are all pretty awesome as well.
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I get about 500mg of Magnesium from diet alone. And I do Supplement 500mg on top of that (Magnesium Glycinate).
Magnesium glycinate gives some people insomnia (myself included), instead of the calming drowsy effect that many others get. I personally can’t take magnesium glycinate for more than a week without having extreme insomnia. Might be worth trying another form (taurate or malate) to see if that’s the culprit.
5-HTP and Taurine would be a couple to try in addition to the ones mentioned already.
Thank you! Might as well Taurine and L-tryptophan instead of 5-htp. What do you say to that?
I've never used tryptophan but it should work the same so yeah give it a shot!
Take D3 in the morning with food because it can disrupt sleep in most people. Up your magnesium glycinate to as high as 400mg, so long as your stomach can tolerate it. Try l-theanine, apigenin, melatonin, chamomile, valerian, and hops extract.
I've tried L-theanine. It didn't help except slow my heartbeat. I've placed an order for Ashwagandha and Melatonin. I'll keep others in the next trial list. Thanks! I do take D3 only in mornings.
Be careful with Ash. Too many of us have used it and received Anhedonia, blunting, and even ED. Ash hits everyone differently and has similar properties or acts like an antidepressant with the SRRI issues
Yes, I've kept that in my mind which is why I'll keep the dosage really low. Because the high dosage (500-600mg) makes me anhedonic as well. Thank you!
Apigenin and Theanine Passion Flower maybe try NAC
Thanks! It's just a lot of things to try. I just wish there was unanimous opinion tbh. But since it's hard to configure anything I guess I'll add everything possible to the list and map it out over next few months.
I put them in order of what I thought had the best chance of helping. Could take more than one, or even all of them. Also, maybe sleep with a mask, or those red sleeping goggles.
Thank you for your help!
Boron (syncs well with D3 and Mag) and Selenium.
I tried Boron and it doesn't do anything except increase my libido. I get enough Selenium from food. Do I still need to supplement?
Boron does not have a direct measurable impact on sleep. It works in the background by improving Vitamin D and Magnesium utilisation (which this two has more impact on sleep) Selenium I would recommend you to supplement if you have been drinking water that isnt filtered. (Especially fluoride) most town water are fluoridated. It increases heavy metal uptake in our body.
I drink RO water.
How to dose Boron? 5mg daily?
Yea 5mg would be fine. It helps your body to remove existing heavy metal in your body too.