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Sleep problems/supplement?

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ironcolinIconSleep problems/supplement?26-08-2015 @ 10:06 
Member 2552, 849 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Hi,

Looking for any feedback from those who have tried or are currently using sleeping aids/supplemens. Thinking or trying some as my sleep for a while now has been terrible. By this I mean, very hard to fall asleep, restless, and when I do sleep I'm easily woken, constant cycle.

I don't touch stimulants anywhere near close enough to sleep time that it would be a factor and consume very little throughout the day anyway.

My training is beginning to put a bit more stress on me as the weights/intensity is increasing. Food/calorie/macro ratio is spot on and increasing along with the volume of training.

Any input would be much appreciated.
bigbadbishIcon...26-08-2015 @ 10:44 
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A World class farmer
Member 576, 3429 posts
SQ 350, BP 200, DL 400
950.0 kgs @ 136kgs UnEq
A couple of things to try before reaching for the supplements:

1. Do not use your smartphone in bed or just before bed. This includes iPads and laptops etc.

2. Take a cold shower or bath directly before bed. Plenty of literature out there on cold water immersion and its effect on heart rate variability: basically immersion in cold water (10-14deg) has a relaxing effect on the body.

3. Turn off all electronic items in the room.

4. Do not drink alcohol.
deleted2_20210523Icon...26-08-2015 @ 11:41 
Member 2606, 11460 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
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aaron_lohanIcon...26-08-2015 @ 11:46 
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Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
682.5 kgs @ 83kgs Eq
I have had sleep problems for the last 15 years, I take medication to fall asleep and wouldnt recommend it. I also cant stay asleep, I awaken around 6-7 times per night. Suggestions that have helped me are:
Stay awake later and wake up earlier.
Dont eat before going to bed (leave it at least 3 hours).
No caffeine or sugar 3-4 hours before bed.
No daytime naps.

Also dont worry if you dont get 8 hours sleep a night, some people only need 4-5 hours. When I go to international comps I am lucky if I get 6 hours a night but I can still perform well.
ironcolinIcon...26-08-2015 @ 12:15 
Member 2552, 849 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
The sleep issue doesn't seem to be effecting my performance in the gym just yet, probably nothing to worry about. Can still function throughout the day. Think I'll just pop a couple of mtfu pills and get on with it.
ironcolinIcon...26-08-2015 @ 12:18 
Member 2552, 849 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
I'll try the hot shower idea.

I have a blackout roller blind and the room is plenty dark.

I don't watch tv in bed, purely for sleep and magic.

All in I probably get around 6 hours sleep.
deleted2_20210523Icon...26-08-2015 @ 12:32 
Member 2606, 11460 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
Wayne_CowdreyIcon...26-08-2015 @ 13:25 
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Has little understanding of the sport
Member 400, 21073 posts
Write a letter of complaint. Walk to the post box and back. Go to bed satisfied.

Tonight I'm writing about see-through wrapping paper.
ironcolinIcon...26-08-2015 @ 18:04 
Member 2552, 849 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
kirkynick said:
He said cold shower. He knows better.


That's what I meant sorry
ironcolinIcon...26-08-2015 @ 18:06 
Member 2552, 849 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Wayne_Cowdrey said:Write a letter of complaint. Walk to the post box and back. Go to bed satisfied.

Tonight I'm writing about see-through wrapping paper.


Post it in a see-through envelope Wink
1369philIcon...26-08-2015 @ 19:26 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
To quote Arnold - 6 hours is plenty, learn to sleep faster
lukiIcon...26-08-2015 @ 20:53 
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Member 5517, 1424 posts
SQ 160, BP 165, DL 201
526.0 kgs @ 110kgs UnEq
I just have a tom when I'm restless. Never fails to make me sleepy after.
MidEIcon...26-08-2015 @ 21:47 
Member 5554, 190 posts
SQ 212.5, BP 150, DL 245
607.5 kgs @ 97kgs UnEq
Everyone has suggest much more sensible options but ZMA has always helped me sleep or at least the sleep I get to be better quality.
McMuffin_GainsIcon...26-08-2015 @ 22:35 
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Help me rescue my Insulina.
Member 5366, 1091 posts
Mirtazipine, Zopiclone, Amitriptylin, Diazepam.

Although seriously, taking meds to fall asleep will only give you more problems in the long run
ironcolinIcon...27-08-2015 @ 08:54 
Member 2552, 849 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Had a cold shower last night before bed, made my bed seem more inviting and comfortable and I did fall asleep easier. Possibly reduced heart rate? The longest I've slept in a while, 5 hours straight! Woke up at half 3 and again struggled to get back over.

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