How to improve sleep quality? Need some advice

[SwissTom87]

Hey fellow sufferers,

I'm looking for some advice to improve my sleep quality. 9 out 10 nights I don't have a deep restful sleep.
This means that I usually wake up about 3-5 times a night. As a result, I feel extremely tired and stressed the next day. I also find it very difficult to concentrate, which is a problem at work and in my studies.
This is one of the worst symptoms for me right now.

Sometimes I'm a lucky guy and I can sleep pretty well, which has a huge impact in the next day.
I feel happy, relaxed, emotional and full of energy....like before this shit has happened.
I don't know why this happens from time to time.

I tried the following things to achieve better results regarding to my sleep issues:
- Fasting
- No food and drinks in the evening / night
- Magnesium
- 5 htp
- Theanine
- Taurine

But none of these have helped in the long run.
I don't know if it will be useful for you, but I am following the Paleo Diet.

Has anyone experiences how to improve the sleep quality?

[finvic]

Try Glycine, magnesium, and cutting off looking at TV/phone screens 2 hours before bed.

[Flapjack]

Hey fellow sufferers,

I'm looking for some advice to improve my sleep quality. 9 out 10 nights I don't have a deep restful sleep.
This means that I usually wake up about 3-5 times a night. As a result, I feel extremely tired and stressed the next day. I also find it very difficult to concentrate, which is a problem at work and in my studies.
This is one of the worst symptoms for me right now.

Sometimes I'm a lucky guy and I can sleep pretty well, which has a huge impact in the next day.
I feel happy, relaxed, emotional and full of energy....like before this shit has happened.
I don't know why this happens from time to time.

I tried the following things to achieve better results regarding to my sleep issues:
- Fasting
- No food and drinks in the evening / night
- Magnesium
- 5 htp
- Theanine
- Taurine

But none of these have helped in the long run.
I don't know if it will be useful for you, but I am following the Paleo Diet.

Has anyone experiences how to improve the sleep quality?

are you following the protocol? sleep has by FAR been my biggest issue and a few months ago my symptoms were a mirror of yours. Now I wake up maybe once a night, reach deep sleep for at least a few hours, and when I do wake up, it's generally later in the morning - 4 to 6 am or so - and then I can squeeze in another hour or two of decent sleep. I'm still not back to normal with regard to restful sleep and fatigue is definitely fucking with me on a daily basis, but with effort I function at essentially the same level as before fin. Following the protocol to a T has brought me into the best physical health i've been in since I was a high school athlete and I am genuinely so excited to see where i'll be in another 6 months. I just moved to a new place after taking a job and have fallen off over the past week in the chaos of the move but i'll be back on 100% once i can establish a routine. Should definitely close this chapter in no time. If you're not, please consider hitting this shit at 100%. I hope to hear of your improvement soon.


Best,

Flapjack

[jinstewart]

Weighted blanket. Oh my goodness weighted blanket. It's heavenly.

My sleep has recovered though, prior to me (nearly) starting the protocol. But I'd have gotten a weighted blanket in sooner had I known how awesome they are.

[James897]

Hey fellow sufferers,

I'm looking for some advice to improve my sleep quality. 9 out 10 nights I don't have a deep restful sleep.
This means that I usually wake up about 3-5 times a night. As a result, I feel extremely tired and stressed the next day. I also find it very difficult to concentrate, which is a problem at work and in my studies.
This is one of the worst symptoms for me right now.

Sometimes I'm a lucky guy and I can sleep pretty well, which has a huge impact in the next day.
I feel happy, relaxed, emotional and full of energy....like before this shit has happened.
I don't know why this happens from time to time.

I tried the following things to achieve better results regarding to my sleep issues:
- Fasting
- No food and drinks in the evening / night
- Magnesium
- 5 htp
- Theanine
- Taurine

But none of these have helped in the long run.
I don't know if it will be useful for you, but I am following the Paleo Diet.

Has anyone experiences how to improve the sleep quality?

Lemon balm and drinking kava are good

[Outlaw]

Finvic nailed it, glycine and magnesium really helped me this summer. I also have my phone 24/7 on bluelight mode.

Also, try eating some greek yogourt before going to sleep. It has an amino-acid called tryptophan that helps your body produce serotonin and melatonin, which makes you a bit drowsy. Placebo or not, I honestly see a difference

[SwissTom87]

Thank you for the tips guys :-)
Probably I will try to take magnesium again in the evening.
In addition, I've bought a tea with different ingredients which should be helpful to relax and to calm down.

What I've noticed is when I exercise, my sleep is much worse than usual. It doesn't matter if I run 5 km or I do weight lifting.
Now I have decided that I am going to give my body a break for about two weeks. I just want to see if there is any effect on my sleep quality.
Usually people sleep better who have an active lifestyle with a lot of sport.

I've already changed my job 2 months ago. My previous job was a disaster for pfs with a lot of stress and long hours.
Right now I'm very happy with my career change.
Flapjack
Yes, I'm following the protocol as best as I can.


I wish you all a good recovery.
All the best

[Cdsnuts]

Thank you for the tips guys :-)
Probably I will try to take magnesium again in the evening.
In addition, I've bought a tea with different ingredients which should be helpful to relax and to calm down.

What I've noticed is when I exercise, my sleep is much worse than usual. It doesn't matter if I run 5 km or I do weight lifting.
Now I have decided that I am going to give my body a break for about two weeks. I just want to see if there is any effect on my sleep quality.
Usually people sleep better who have an active lifestyle with a lot of sport.

I've already changed my job 2 months ago. My previous job was a disaster for pfs with a lot of stress and long hours.
Right now I'm very happy with my career change.
Flapjack
Yes, I'm following the protocol as best as I can.


I wish you all a good recovery.
All the best

Sleep | (https://www.totalmaleoptimization.com/sleep/)