>go to bed
>close eyes for 2 hours, cant sleep
>wait another hour and finally be able to sleep
>constantly wake up in the middle of the night and cant go back to sleep
>this is completely killing my gains and recovery
go on without me bros
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Less caffeine
Don't eat before bed
Don't drink before bed
Cold temp
Blanket
Quiet
Dark
Good luck
This is what you need OP. Also minimize screen time before bed and throw on a podcast or something to distract you when you're trying to sleep. Also avoid anything really mentally stimulating before bed. I made the mistake of diving into religious anthropology regarding the druidic faith in pre-Roman Britain before bed tonight and now my head is going a million miles per hour reviewing everything I studied. I should have just read something silly and light instead.
>cold temp
How the frick do I do that in the middle of summer?
you DO have an ac, right?
while not completely unseen, ac isn't at all widespread in europe.
I don't understand that as an American. The unit itself only cost a couple of hundred for a window unit and cost a few dollars a year to run if you keep it constantly running. Is it not worth buying that for the few times a year you might need it? I also understand that European homes are constructed with more solid and more thick material so from my understanding they also stay a more constant temperature and aren't as subject to outside temperature fluctuations as American wood homes.
One of the reasons why they're not as ubiquitous is the fact that basically none of our homes have the "slide up and down" window types that NA homes have where you can just stick an AC unit under it.
We have windows that open sideways or tilt slightly so to install a mobile AC you have to perform some unsightly abomination like pic rel.
That saying I have recently had a real split AC with an outside compressor installed.
>you DO have an ac, right?
think of the planet for once, chud
https://www.euronews.com/green/2022/07/30/absolutely-disastrous-air-conditioners-take-horror-toll-on-the-environment-campaigners-war
Frick the planet, built more nuclear plants and then you don't have to worry about big scary energy consuming ACs
I do but the shit is so loud in my tiny apartment I might as well be sleeping next to a jet turbine
>cold, dark, with a soft hint of nubs crying in their rack as water hammer slams overhead
absolutely. perfect.
keep the windows shut during the day, open them right before you get into bed
sleep with a bottle of frozen water next to you
>Quiet
I gotta have a fan running or some other white noise
>Don't eat before bed
The opposite
Specially on a cut
Additionally:
>no screen time 1h before sleep
>melatonin
>valerian
>reading in bed
There's also some meditation practices and other exercises you can do in bed that may or may not help. What worked best for me is not trying to think about sleeping.
Pound some melatonin read a book in bed. YGMI
Stress or bad food fren, or too much food
try cbt (consussive brain therapy)
I've never had better sleep than when I worked manual labour. Out cold as soon as I hit the pillow.
>Work night shift
>get home and cant sleep
>finally sleep between 8-10am
>my 1yo son wakes me up at 1:30pm
>cant get back to sleep after
This is my life
I’ve just given up on sleeping. my neighbors keep fricking each other really loud all night and it makes me feel like shit. You don’t NEED 8 hours of sleep everyday.
no, you NEED 7. 8 or 9 are optional.
pay up rentoid
It sucks to live half wall with other people. I lived in those typical houses in the UK for 3 months and one of my neighbours were a ngubu family who had a ~16 year old kid who would scream playing Fortnite during the night, at 3, 4, 5 in the morning. I asked them to stop, nothing changed. Said I had to complain to the council if that kept going and they freaked the frick out. One night during, this was during covid lockdown, me and my housemates bought some drink and had a little bit of music until midnight and they called my landlord to complain. Being back in my country, having a real house with no neighbours is something that seriously doesn't have a price.
>2AM
>trying to get some sleep
>VP calls for “urgent” bullshit and needs a slide deck first thing in the morning
IB is the worst gains goblins, don’t fall for the meme boys.
magnesium, being calm, bored before bed.
no blue lights, no foods 2 hours before bed at least.
wake up in the middle of the night
also getting this ever since i started using a pillow under my knees to rest my lower back
eyes for 2 hours, cant sleep
>melatonin readily available on the market
>doesn't take it
NGMI
Might be high cortisol (cortisol normally rises in the morning to help wake you up).
Unironically the solution is below and will give you benefits for the rest of your life.
>don't eat one hour before bed
>take a shower and wash your feet well
>sit in mediation or just sit cross legged and close your eyes. Pay attention to breathing and don't think too hard just be present. 5-15 mins
>go to bed, no TV or anything, squeeze your toes as tightly as you can and release. Do this 5 times both feet. Don't squeeze your leg muscles just your feet.
You'll sleep better than ever.
Weighted blanket bro. I thought it was a meme till I used my gfs. They're so good, you just gotta turn your ac a bit colder cuz it gets warm
>Overtraining
>Lack of magnesium (we use it for d3 activation besides many other fucntions, so more is used in the summer). Take magnesium bisglycinate.
>Sleep apnea
>in my case I can't sleep if I take citrulline often. One supplement of trace minerals also killed my sleep until I stopped taking it.
>fricked up circadian rithm. Go out, get some ultraviolet and near infra res.
>lack of vitamin d3
It can be many reasons.
overtraining doesnt exist
Ok, do 20 sets for each muscle group every day and report 2 months later if you still can move.
It's not even just overtraining. Even if you keep progressing, you central nervous system might be exausted and lacking vital nutrients due to overuse.
There is a brethibg test to find out if your central nervours system has recovered from training. You won't be able just to cobtrol your breathing the same way as when you are recovered.
>go to bed
>wake up at 4 am
>random IST browsing for 30 minutes
>go to bed again
>get sleep paralysis
who terrormaxxing here??
>ear plugs
>really cold room
>forget your ex gf
>forget your fake friends
>consistent bed time routine
>the earlier the better
>MORE rest days
Overtraining is way too real. Look up Mike mentzer
just sleep less
witnessed
Don't sleep and you will have an extra 4 months per year to succeed in