Insomnia - advice?

Take 4 AdvilPM.

 

what supplements did you take?

 

have been an insomniac for most of my adult life so i an say what helps for me.

supplements

1. creatine ; it takes a while until all cells all saturated but when they do ( a month or so if you dont load it), its easier to function when im tired.When i take creatine i can sleep more easy and take a nap when im tired. If i dont take creatine i even cant take a nap in the afternoon when im tired , i just lie there like a moron in my bed waiting until i fall asleep wich never happens
2. ashwaganda: helps me relax and gives more restorative sleep. buy the whole root and make the extraction yourself.its easy just boil in water and drink it.(google it )
3. magnesium : glycerofasfate or byglisinate they are the only 2 variants that work for me
4. melatonine : experiment with the dosage
5. fish oil: i take 3 capsules of musclefarm fish oil so thats 2.1 grams omega's in total
6. taurine

medication

i dont take anymore but what helped me : trazodone , benzo's but be carefull with them, seroquel( i would not recommend seroquel but it helps )im no doctor so you this isnt advice or so just my own experiences .

 

For some people (including me), it's a common withdrawal effect.For me taking 8mg Quetiapine has worked like charm.But I only use it when I want to fix my sleep pattern.For usual days I must follow these rules :
1) Don't go to bed unless you are sleepy (otherwise, you will get anxious that you can't sleep..etc)
2) So how to get sleepy? Just do something boring before going to bed (like an hour before), I watch some boring youtube videos and it worked
3) If for some reason you can't sleep, so be it !! Nothing will stop you from beating this addiction.so you may sacrifice some sleep for a longer term goal, adopting this mindset has helped me a lot.

 

there are a lot of good articles and books on sleep but some ideas:

- do a digital detox / go without for a few days, it can force you to just keep sleeping
- if you are struggling in bed for > 15 minutes, get up, distract and then try again
- dont exercise at night, ideally not after say 7pm
- dont eat a big dinner late

 

When I can't fall asleep, reading a boring book helps me a lot!
I also try not to use my computer (or look at any screen) 30 minutes before I go to bed. Apparently the blueish light of screens keeps you awake...