Help with sleep

Please help. I have been chronically sleep deprived for years and I don't know what to do. My heart has been beating rapidly lately and I look 10 years prematurely aged. I'm sure it's just shitty habits and I need to change. Sleeping on back, side, and stomach is uncomfortable though. It's ruining every facet of my life. How did you guys fix your sleep?

  1. 2 months ago
    Anonymous

    Calm magnesium powder helped me a lot but I think it's thrown my potassium out of whack. I'm also on b12 injections coupled with folic acid and I've a number of other health issues so it's extra complicated for me. But yeah I'd say give Calm a shot and eat an extra banana or two a day. These vitamins also affect sodium levels but most people don't need to do anything about that, food is loaded with it.

  2. 2 months ago
    Anonymous

    >Sleeping on back, side, and stomach is uncomfortable though.
    Is this true regardless of the mattress, or is this just based on the same one? Also describe a normal night from dinner to morning.

    • 2 months ago
      Anonymous

      Some mattresses seem to better than others but I can't really tell. I've slept on air and foam of all thicknesses but I very rarely feel refreshed. I can recall 2 times I have felt refreshed when waking up this year and I couldn't identify why, I didn't seem to do anything different. When people ask me how well I slept I have no idea what to tell them.

  3. 2 months ago
    Anonymous

    get at least 500 kcal of exercise a day
    do something mentally taxing for at least 2 hours a day
    make sure you get enough potassium
    sleep on your right side at whatever cost

    don't reply I'm already gone.

  4. 2 months ago
    Anonymous

    How many meals have you eaten today and what have you eaten? Describe me todays meals you had

    • 2 months ago
      Anonymous

      Past 3 months, average day:
      >wake at 10 - 12
      >eat one large meal, diet chicken/eggs/lentils/rice/citrus fruits predominantly
      >forget to drink water but 32oz on average daily
      >up until 2 AM, usually attempt falling asleep with melatonin, methyl b12, zinc, fail, stay up in an adhd-like brain frog until sheer exhaustion
      >also sleep with ear plugs and an eyemask because the slightest sound or light that wouldn't bother the average person is literally impossible to ignore

      • 2 months ago
        Anonymous

        Alright, I got a clue. But explain to me today. Giving averages is usually a cop out.
        What did you eat today?

        • 2 months ago
          Anonymous

          It's 1 o'clock and I've eaten a half pound of chicken breast, about 1 cup of red lentils, a bowl of spinach, and two kiwifruits.

          • 2 months ago
            Anonymous

            Ok, and this is going to be your only meal for the day? Given you eat once, you said

            • 2 months ago
              Anonymous

              Yes. How does caloric intake factor into sleep? I'm just curious

              I know your issue but I won't say because you seem to be a gay, doesn't even answer, hope it gets worse.

              That's fine.

              • 2 months ago
                Anonymous

                It is not the caloric intake

          • 2 months ago
            Anonymous

            I know your issue but I won't say because you seem to be a gay, doesn't even answer, hope it gets worse.

            • 2 months ago
              Anonymous

              Thanks bro, appreciate the help!

      • 2 months ago
        Anonymous

        https://i.imgur.com/ifWkvMe.jpg

        Alright, I got a clue. But explain to me today. Giving averages is usually a cop out.
        What did you eat today?

        I literally think I know what your issue is because not only did I have a similar issue that I've fixed, but the schedule you described was literally me to a T, too. I had my alarm set at 10:30 but I would always snooze to 11-11:30, sometimes even 12
        I was destroyed in general
        I would go to bed at 21-22:00 and I wouldn't sleep until 2-3 AM. Around the time I learned what the issue was, I was sleeping at 5-6, sometimes even 7, forcing myself to wake up 3 hours later or give up and wake up at 16:00. I recently had this issue, so I remember it and know exactly how I fixed it
        So describe.

  5. 2 months ago
    Anonymous

    -Get a consistent sleep/wake schedule and don’t stray from that by more than an hour on the weekends or when you are off work
    -Don’t eat 2-3 hours prior to bed
    -Don’t drink anything 1-2 hours prior to bed
    -Stop watching tv for at least an hour before bed. Try reading or meditating instead
    -Make your bedroom about sex and sleep. Don’t watch tv in there. Don’t be on your phone unless necessary. Don’t take naps in there (refrain from napping as much as possible)
    -Make your bedroom devoid of any light at night. Turn a fan on (not pointed directly at you) for white noise. Keep the room cool (67-68F)
    -Make sure you get morning sunlight if at all possible, for at least 15 minutes direct
    -Turn as many lights off in the house as possible in the 2-3 hours leading up to bed

    These coupled with obviously working out 3-5 times a week, getting 10k brisk steps daily, eating a diet rich in micronutrients etc will help. It is a slow process. Stick with it and your life will change. Sleep will fuck you up if you don’t get enough.

    • 2 months ago
      Anonymous

      >Keep the room cool (67-68F)

      That's cuck level cool. Drop it to 60-65

      • 2 months ago
        Anonymous

        If I lived alone I would. My gf is a whining bitch about things like that, so that is the compromise

  6. 2 months ago
    Anonymous

    How do I force myself to get out of bed when I wake up? I often just lie in my bed for an hour after waking up.

  7. 2 months ago
    Anonymous

    maybe you have sleep apnea? get a sleep study done. although if you are a stomach sleeper thats pretty bad, I was at one point too and I had the worst quality of sleep before I started sleeping on my side

  8. 2 months ago
    Anonymous

    >only use your bed for sleep and sex. Never touch your bed otherwise
    >always go to bed and wake up at the same hours
    >always eat breakfast and do it at the same hour
    >discontinue all stimulants
    >discontinue all sleep supplements. Take others in the morning
    >stop all artificial light before bed
    >try brown noise
    >try different firmness. I need it so firm I sleep on the floor
    >start a stretching routine. Do it before bed
    >ensure enough exercise throughout the day to be tired
    >don't take naps
    >if you fail to fall asleep within 40-60 mins, do not lay in bed. Get up and do something for 20 minutes then try again. Clean the dishes. Do a puzzle. Whatever
    You know how you don't need to pee until you walk in the front door? You can train sleep the same way.

  9. 2 months ago
    Anonymous

    fall asleep with this, most boring shit ever made

  10. 2 months ago
    Anonymous

    Stare at the sun.

  11. 2 months ago
    Anonymous

    If you have insomnia, try taking valerian root extract in capsule form before bedtime. Been taking 200mg for a week now + 1000mcg melatonin.

    My dreams have never been this vivid/pleasant and I also remember details easily. Every dream is like a real life Avatar movie + I've even managed to dream lucid for a second. Would recommend. It's like opening a door and walking into a Westworld like scene. Genuinely nothing has ever had this effect on me, and the main difference is that in my dreams things are happening to me, whereas otherwise if I even slept and dreamt, it would be just nothingness or loops. Good luck anon.

  12. 2 months ago
    Anonymous

    Chill room to 63
    Completely black out room. Thick black electric tape on all lights
    Exercise, finishing 2-4 hours before bed

  13. 2 months ago
    Anonymous

    Ex-insomniac here. I used to have a sleepless night at least once a week, and if I did sleep it was usually for only a couple of hours. But the following tips really fixed my shit.

    If you look at a screen before bed, install f.lux.
    Don't eat any heavy meals before bed.
    If you have loud neighbors, get some earplugs and/or a white noise machine.
    If your room is bright get a sleeping mask.
    Try to not do anything exciting 2 hours before bed (no video games, exercising, or watching anything that excites you)

    But the most important tip I can give you is STOP TRYING TO FALL ASLEEP. The harder you try the harder it will become. It's like taking a shit when you don't even have to poop, all you'll do in the end is straining your asshole which will probably give you hemorrhoids in the end.

    Just go to bed to RELAX. If you are relaxed you will fall asleep automatically. I remember I used to HATE going to bed because it reminded me of all those sleepless nights. Now I LOVE going to bed because to me it is the most comfy place in existence. You just have to accept you are not in control of your sleep just like you are not in control of the direction of the blood coursing through your veins. When you learn to accept this fact you will stop interrupting this natural process.

    Also the following supps might further help you:

    >vitamin D
    >Iodine
    >zink/magnesium/calcium

    • 2 months ago
      Anonymous

      Super based. Thank you, anon!

      • 2 months ago
        Anonymous

        You're welcome. Also remember to stay hydrated throughout the day. Sometimes I forget to hydrate and I don't realize until an hour before bedtime, and by then I don't want to drink too much or else I'd have to get up all night to piss. Dehydration messes with your sleep hormones so it's important to keep that in check as well.

        Also a small side tip, rubbing my eyes usually makes me tired as fuck and tells my body to go into ''yawning'' mode. Maybe it'll work for you too.

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