How to sleep for 8 hours?
- Thread starter trichakra
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@trichakra Try 300 mg of magnesium bisglycinate and 1000 mg of ashwaghanda before sleep. It really helps me to sleep well. Melatonin has a negative effect on my sleep. I always wake up in the middle of the night after taking it, no matter how much it was.
The one big meal could be a problem, too. Maybe your body has to digest all this stuff in a longer time frame and the amount of food and water is the reason you wake up. You told us that you often have to pee in the night. There are many voices nowadays that critique the omad lifestyle. I tried intermittent fasting and it was terrible. After listening to many podcasts and reading stuff, I came to the conclusion it seemingly is not the best solution and was hyped too much.
Last thing: Maybe try to workout in the evening. I train at 6 o‘clock and feel hammered after. The strength training (4 times a week) really wears me out and I‘m tired when I go into bed.
Good luck to you!
The one big meal could be a problem, too. Maybe your body has to digest all this stuff in a longer time frame and the amount of food and water is the reason you wake up. You told us that you often have to pee in the night. There are many voices nowadays that critique the omad lifestyle. I tried intermittent fasting and it was terrible. After listening to many podcasts and reading stuff, I came to the conclusion it seemingly is not the best solution and was hyped too much.
Last thing: Maybe try to workout in the evening. I train at 6 o‘clock and feel hammered after. The strength training (4 times a week) really wears me out and I‘m tired when I go into bed.
Good luck to you!
@primary0 This is and interesting observation which I didn't consider. Workout in the evening I've been avoiding because the gyms are over crowded as compared to in the mornings. And a heavy diet 2-3 hours before bed. Hmmm.. Very interesting indeed. Maybe I could try a mid sized meal in the afternoon and a very light meal in the evening. Let me give that a try before trying out the supplements.
@trichakra You might not need 8 hours. That's more of an average than a rule. If you are waking up rested and alert, why force yourself to sleep longer? My husband is like that. He is asleep around 10pm up by 4am ready to start the day.
If you wake up feeling tired that's another matter. When I have insomnia, I find it helps to get out of bed and do something to help myself relax. For me that might mean listening to music or working on a crafting project ( If my hands are busy, my mind can be quiet.) When I am tired again, I go back to sleep.
If you wake up feeling tired that's another matter. When I have insomnia, I find it helps to get out of bed and do something to help myself relax. For me that might mean listening to music or working on a crafting project ( If my hands are busy, my mind can be quiet.) When I am tired again, I go back to sleep.
@trichakra Is your goal to sleep longer or wake up later or just have better quality sleep?
websitefeedback
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@trichakra And you are incapable of falling back asleep after going to the bathroom?
@websitefeedback With a lot of difficulty actually. I spend a good hour tossing in bed before I can get back to sleep.
@trichakra Maybe talk to a doctor.
You could also try naps to get you there. Are you sleepy during the day?
You could also try naps to get you there. Are you sleepy during the day?
@trichakra You might want to call it earlier on the coffee. A lot of folks will clear caffeine fast enough to be fine, but if you want to get to bed by 8:30-9, I would cut it off at noon or possibly earlier.
If needing to pee is an issue, you could restrict fluid intake even earlier. You'll wake up a little more dehydrated, but you can correct that quickly throughout the morning.
If needing to pee is an issue, you could restrict fluid intake even earlier. You'll wake up a little more dehydrated, but you can correct that quickly throughout the morning.
@amn I usually have a most of my water before 5.00PM (about 3 Litres (101 fl.oz) 500ml (17oz) to 750ml (25oz) when I workout and rest during office hours. Water intake is usually 30 mins after dinner around 250ml (8oz)at 7 PM ish. When I wake up to pee at 2.30AM, or 3.00AM I'm parched and that's where I take a few gulps of water and try going back to sleep.
@trichakra Yeah, I'm kind of in the same boat wrt to bladder size. But I don't have trouble getting back to sleep. This probably doesn't work for most people, but something I like to do is wear a sleep mask. I just got one that also has headphones built-in. I'll usually play a podcast that's calming to me, use a 10-20 min sleep timer. Works almost every time.
anonymousity424
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@trichakra Do you consume any alcohol in the evening? Alcohol is a sleep disruptor. Also, you should consider a sleep tracking device to determine the quality of your sleep. I'm a Garmin user. Five hours of good sleep quality is better than seven hours of poor sleep quality.
@anonymousity424 None. I consume alchohol maybe once or twice a year at social events. I've tried to wear my fitness watch when I sleep, I find it a bit uncomfortable. I guess I'll give it a try too.
ligaciputralinkalternatif
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@trichakra That sucks! My husband struggled with this for a long time. He had his testosterone checked and found out it was low. Once he started taking care of this he started sleeping longer. Just a thought when you see your GP.
@ligaciputralinkalternatif Interesting. My T levels are within the range. Albeit towards the lower end of the range but within the range nonetheless.
@trichakra I also struggle with this. Have had no luck finding a remedy.
@trichakra Just listened to this episode of 'Science vs' last night all about getting more sleep
https://gimletmedia.com/shows/science-vs/z3hlbv8v/sleep-how-do-we-get-more
Disappointingly they didn't have much advice on what helps promote sleep, they just dispelled a bunch of myths instead.
Apparently, in a controlled environment Melatonin only helps you get to sleep about 5 minutes faster than you would otherwise. And eliminating blue light lets you fall asleep 10 minutes faster.
I take melatonin and it seems to help wonderfully for falling asleep. I guess placebo accounts for a lot here. I still wake up like you do at 3 in the morning, go for a pee and then struggle to get back to sleep. Haven't found a solution yet. Most night I usually end up listening to a podcast to doze off
https://gimletmedia.com/shows/science-vs/z3hlbv8v/sleep-how-do-we-get-more
Disappointingly they didn't have much advice on what helps promote sleep, they just dispelled a bunch of myths instead.
Apparently, in a controlled environment Melatonin only helps you get to sleep about 5 minutes faster than you would otherwise. And eliminating blue light lets you fall asleep 10 minutes faster.
I take melatonin and it seems to help wonderfully for falling asleep. I guess placebo accounts for a lot here. I still wake up like you do at 3 in the morning, go for a pee and then struggle to get back to sleep. Haven't found a solution yet. Most night I usually end up listening to a podcast to doze off