[om3n]

I'm in a particularly stressful time in my life (just moved, intense new job) where I've been struggling to sleep. There will be some nights where I simply don't sleep at all; just lay awake in bed all night. Of course I'm aware of all the health/safety/productivity issues associated with no sleep, and the anxiety of not sleeping just furthers my inability to fall asleep.

This is what I've been attempting to do to help with my sleep problems, with reasonable success:

  1. Lift heavy each week day.

I'm using a PPL routine with at least one big lift each day. I also trying to burn a significant amount of calories each day in the gym.

  2. Strict evening routine.

I try to go to bed within the same hour each night if I can help it.

  3. Reduce responsibilities.

One of the biggest issues for me is missing my routine. I now try to keep my weekday schedule the same (don't go out at night) so I can have plenty of wind-down time at home before bed.

  4. Wind down time.

I try to do something relaxing before going to bed that will distract my mind (like play a low intensity videogame, read about non work-related topics, etc.)

  5. Supplements.

I drink a cup of chamomile tea and take 5 mg of melatonin before I go to bed, and this seems to help (or might be a placebo)

  6. Listen to something calming and familiar while I fall asleep.

Unlike others in this thread, no Star Trek for me; I like to listen to twitch streamer ZFG speedrun Ocarina of Time. I turn the volume on my phone to the lowest setting, put the phone face-down on the bed next to me, and the audio commentary seems to be helpful background noise.

[balfirevic]

> I drink a cup of chamomile tea and take 5 mg of melatonin before I go to bed, and this seems to help (or might be a placebo)

That is way too much and possibly not timed properly. Correct dosage is closer to 0.3 mg - 1 mg. See here for more details about dosage and timing: https://slatestarcodex.com/2018/07/10/melatonin-much-more-th...

Edit: I incorrectly written grams instead of milligrams previously, thanks aneidon for catching it.

[aneidon]

I think you mean 0.3 mg, based on your source.

[balfirevic]

Oh, wow, thanks for catching that. Yes, 0.3 g - 1 g is absurd.

[jm__87]

I had trouble sleeping most of the time from about age 13 to 29. I more or less went through the same process as the author and discovered CBT for sleep is incredibly useful - this is what worked for me more than anything else. Since then I maybe have a poor night of sleep once a month at most. Ultimately, just calming down and letting sleep happen is what is going to fix sleep problems for those who are anxious about sleep (which it sounds like you may be) and this is a hard thing to learn when you're in that sleep anxiety mindset. Highly recommend CBT for sleep.

[01100011]

Counterpoint: I started having the worst insomnia ever after I started lifting. I feel like my adrenaline level is higher now. I love lifting, and it has a lot of benefits, but for me, better sleep is not one of them. I also noticed it made my restless leg syndrome worse. Stretching and getting back on magnesium seems to have helped that, but my sleep quality and duration is still shit.

[phkahler]

Tip: since you're on magnesium, try magnesium glycinate if that's not already the kind you take. Glycine helps you sleep, especially if taken at night.

[01100011]

I take 2:1 glycine/proline separately. It helps me sleep but leaves me feeling hungover until about noon.

[sharadov]

I am not sure where you live and if you are open to trying it, but weed helps ( specifically an indica heavy blend).

[collyw]

Problem is that you become dependent on weed if you use it often enough. And it screws with your REM sleep hence crazy dreams (REM rebound) when you stop smoking it.

[01100011]

Indicas give me hangovers. I've found sativas work better in the long run, but you have to wait for the euphoria and energy to wear off and that can sometimes take a while.

[throwaway61345]

Definitely try CBD oil if you want to avoid the psychological effects of THC. There are also CBD-heavy strains if you do like to smoke.