Problems with falling asleep.

[Itizn]

this happens to me when I'm stressed out.

Try identifying what in your life is keeping you up (there's definitely something)

Then address it

 

[Vadim26]

There is a book from Nick Littlehales (a sleep coach of Ronaldo) called "Sleep: Redefine Your Rest, for Success in Work, Sport and Life". If you want to really solve your sleeping problems for good - just give it a read. Yes, a whole book just about sleep.

I read it a few years ago, and it fixed insomnia issue for me for good. Whenever, I experience it again - I go book to my notes, read them and apply his teachings. Works like a charm.

My biggest takeaway is that there should be a specific pre-sleep routine to follow: dimming lights, room temperature, food intake, activities before sleep etc. He goes into a great detail.

I recommend his book to everyone.

Personal suggestions: invest in a blue-light blocking glasses. Experiment with small dosage of melatonin for a few days. Could try ZMA as well. Your goal with these supplements should be to get into the "habit of falling asleep", not to use them as clutches for a long time.

Some say it's helpful to write these things down before going to bed.

This was one of my takeaways too.

 

[Guest-5ty5s4]

Hey guys, anyone who's ever experienced that feeling? Like you're tired but you can't actually sleep? Laying in the bed for 30-90 minutes and you're awake?

I had a similar experience about two years ago(it was due to overtraining in the gym, when that happens your heart has a irregular heartbeat). Or maybe it's because I'm working too much prior to bed time, so my mind is still in the work zone? Or maybe it's my diet. Perhaps it's a combination of many factors. I really don't know. Maybe I should consult a doctor.

Some say this is insomnia but I'm not sure.

Any of you have some tips to fall asleep fast?

Are you drinking caffeine? Working out close to bedtime? Too much blue light? These can all cause this.

I suggest you eliminate the above factors, and if that doesn't work, try taking some melatonin at night. Get on a consistent routine.

 

[K1 Lambo]

Are you drinking caffeine? Working out close to bedtime? Too much blue light? These can all cause this.

I suggest you eliminate the above factors, and if that doesn't work, try taking some melatonin at night. Get on a consistent routine.

Thanks brother. Nope, I'm not drinking any caffeine at all, just water all day.

It could be a combination of those things. I know for a fact that doing heavy lifting before bed can cause some issues with your circadian rhythm; exercises like sprinting, heavy lifting is a big no. I've learned it's better to do the heavy exercises early in the day, that might be the reason why a lot of bodybuilders workout during the day?

I'm also reading e-books/computer work before bed, so that might be something?

 

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[Itizn]

So you mean there's something that's bugging you subconsciously? Some say it's helpful to write these things down before going to bed.

Yes, this is likely the case for you. Suffered extremely with something similar a few summers ago, even made a thread about it that got interesting responses.

HEALTH - Has anybody had this issue (sleep related)

Every morning when I awake, I almost feel completely paralyzed for a period of time before I can physically get out of bed and start my day. This morning was one of the longer ones, maybe 60 minutes. I'm not actually asleep at this time, and I can still toss and turn and adjust my covers, but my...

www.thefastlaneforum.com

For me, the root cause was that I was neglecting the promise I made to myself about committing 100% to my business. Was action-faking hardcore and it was eating me up inside.

Once I took action, I starting sleeping fine again.

IMO, you've got something you are avoiding and not confronting.

Hope this helped.

 

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[mdot]

Its likely a combination. I read Why We Sleep and the biggest takeaways for me were

1. Always go to bed and get up at the same time
2. Stressing about sleep makes it more elusive
3. Sleep in a room slightly cooler than you are used to in order to allow your body to lower its temperature (a prerequisite for sleep).
4. Block out ALL light from your bedroom, especially blue or white LED light
5. Give yourself 7-9 hours of "sleep opportunity" per night
6. Sleeping pills are a bad solution, CBTI is a better first treatment
7. Some people are morning people and some are night owls. Its a natural evolutionary adaptation. The world caters to morning people, putting legitimate night owls at a disadvantage

I personally put on blue light blocking glasses (actual orange tinted ones) and reduce my AC temperature at sunset, and go to bed and wake up at the same time every day, weekend or week day.

 

[WJK]

Hey guys, anyone who's ever experienced that feeling? Like you're tired but you can't actually sleep? Laying in the bed for 30-90 minutes and you're awake?

I had a similar experience about two years ago(it was due to overtraining in the gym, when that happens your heart has a irregular heartbeat). Or maybe it's because I'm working too much prior to bed time, so my mind is still in the work zone? Or maybe it's my diet. Perhaps it's a combination of many factors. I really don't know. Maybe I should consult a doctor.

Some say this is insomnia but I'm not sure.

Any of you have some tips to fall asleep fast?

Everyone has this problem from time to time. Work on it with a good sleeping routine.

But, I admit. I woke up at 5 AM this morning. I was dreaming about the kitchen remodeling project that we started today. I had a change I wanted to make in that plan. And it woke me up early to check out if my plan would be feasible.

 

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[MrCocobutterz]

Hey guys, anyone who's ever experienced that feeling? Like you're tired but you can't actually sleep? Laying in the bed for 30-90 minutes and you're awake?

I had a similar experience about two years ago(it was due to overtraining in the gym, when that happens your heart has a irregular heartbeat). Or maybe it's because I'm working too much prior to bed time, so my mind is still in the work zone? Or maybe it's my diet. Perhaps it's a combination of many factors. I really don't know. Maybe I should consult a doctor.

Some say this is insomnia but I'm not sure.

Any of you have some tips to fall asleep fast?

sounds like your stimulating your brain to much before bed.

I find meditation works great to clear and relax your mind so you can sleep better.

hope that helps.

 

[Beebop27]

Hey guys, anyone who's ever experienced that feeling? Like you're tired but you can't actually sleep? Laying in the bed for 30-90 minutes and you're awake?

I had a similar experience about two years ago(it was due to overtraining in the gym, when that happens your heart has a irregular heartbeat). Or maybe it's because I'm working too much prior to bed time, so my mind is still in the work zone? Or maybe it's my diet. Perhaps it's a combination of many factors. I really don't know. Maybe I should consult a doctor.

Some say this is insomnia but I'm not sure.

Any of you have some tips to fall asleep fast?

Forensic Files...does the job every time.

I have suffered from insomnia for years, and this does the trick.

All episodes are free on youtube. Something about listening to the forensics, the interesting stories and the narrators voice.. just knocks me out. And FBI files is also pretty cool.

Another thing which knocks me out is bannana tea. There are receipes on youtube and how to do it, but basically you get a bannana (two or three), and cut it up into pieces with the skin. Put a bit of water in to cover it all up and simmer it for 5 mins on the stove.

Pour the liquid in a cup and drink it when it cools down a bit. I believe its because the high levels of magnesium and potassium, but it will knock you out cold.

 

[Beebop27]

That's a very interesting strategy with watching episodes as most experts say it's a bad strategy. It might be cause it keeps you distracted from falling asleep and you fall into this rhythm naturally? A lot of experts say that if you're not asleep after 20-30 minutes then go do something, don't stay in bed, as your mind could associate pain while trying to sleep at night.

Hey Martin Z,

This works for me every time without fail. The volume is really low, but just loud enough to be able to understand the words and ...boom.. asleep.

Experts say a lot of things. They research, get data then draw conclusions based on that data. Maybe they put it in a nice pie chart, present it in a respectable journal and then get kudos from their fellow staff and peers.

I prefer trying sh#t and seeing if it works. And this sh#t works for me. So experts can say what they want. Try it and see if it works for you.

I understand why it works for me. I can't control my mind. It goes nonstop 24/7 about everything and anything. The episode quietens my mind as it needs to process what the guy is saying. The narrator tells the story in such a way, that its interesting, so my mind stops for that period.. and then.. bang.. lights out.

 

[Beebop27]

It seems you are not aware that magnesium and potassium is for getting energy and not for sleeping. Lol

It all has to do with routine.

Wake up earlier. You’ll fall asleep way quicker.
There’s not one size fits all though.

I used to fall asleep very late (years ago) until I started waking up at 5AM to go to work. By 5PM I was ready for bed but my job wasn’t finished
I was fighting to stay awake by 22.


Edit: treat your bedroom as a sanctuary.
The only thing you should have there, if you have the space, is a bed and maybe some bedside tables.

No tv, no distractions. You get on the bed to sleep, not to watch TV.

The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial

Nearly 50% of older adults have insomnia, with difficulty in getting to sleep, early awakening, or feeling unrefreshed on waking. With aging, several changes occur that can place one at risk for insomnia, including age-related changes in various circadian ...

www.ncbi.nlm.nih.gov

Three nutrients for better sleep: Magnesium, potassium, vitamin D

Want a better night's sleep? If you have difficulty getting quality zzzs, it could be linked to a surprising reason: vitamin or mineral deficiencies.

www.ctvnews.ca

Swisse Magnesium + Sleep Powder 180g

Swisse Ultiboost Magnesium + Sleep Powder Lemon & Honey helps improve the quality of sleep, supports muscle relaxation and calms the nervous system. Based on scientific and traditional evidence. Swisse Ultiboost Magnesium + Sleep Powder is a premium quality formula containing a unique blend of...

www.chemistwarehouse.com.au

What You Need to Know About Magnesium and Your Sleep

A sleep-promoting, stress-reducing, disease-protecting, essential mineral.

www.psychologytoday.com

 

[ijack]

I have very noisy upstairs neighbors all night long so sleeping with tv and white noise machine on...not ideal...

Anyway, I have kind of re-framed the situation as not thinking of it as 'sleep' but as 'rest', rest my body needs. The oils are a good idea. Volant Lavender is supposed to help sleep. I use eucalyptus for breathing and lemon eucalyptus for alertness in the am.

There's deep relaxation too where you relax each part of the body in turn, to a recording.

 

[yaponchik]

had the same problem started taking phenibut and slept like a baby.

 

[Cool_Llama]

It's kinda hard to answer this question without knowing your daily routine. But I feel like these solutions will help.

• Workout in the mornings for at least an hour. Working out in the morning is a great way to start the day, it gets the blood flowing, and when it's bedtime, you'll be ready to fall asleep from exhaustion from working out in the morning and taking on the day. I personally do a little bit of cardio(yoga/stationary bike) but mostly do weightlifting.
• Eat Healthily. I know it's easier said than done for a lot of people but cut the sweets/process foods/junk food as much as you can. I eat simple-clean meals and I feel great. Like salmon, brussel sprouts, and brown rice, etc. NO SODAS, CANDY, FROZEN MEALS, FASTFOOD, etc.
• Limit screen time/electronics, especially 3 hours before bedtime. Screens emit a blue light which disrupts the circadian rhythm and sleep patterns.
• Cut out negative/toxic people.

Just a disclaimer. I'm not a doctor and I don't pretend to be one. The answer that I provided are things that I do; I feel terrific and never have problems sleeping. Make sure that you take care of this problem as getting your sleep is VERY IMPORTANT. This is when your body repairs itself.

Good luck to you brother.

 

[Deleted85763]

Its likely a combination. I read Why We Sleep and the biggest takeaways for me were

1. Always go to bed and get up at the same time
2. Stressing about sleep makes it more elusive
3. Sleep in a room slightly cooler than you are used to in order to allow your body to lower its temperature (a prerequisite for sleep).
4. Block out ALL light from your bedroom, especially blue or white LED light
5. Give yourself 7-9 hours of "sleep opportunity" per night
6. Sleeping pills are a bad solution, CBTI is a better first treatment
7. Some people are morning people and some are night owls. Its a natural evolutionary adaptation. The world caters to morning people, putting legitimate night owls at a disadvantage

I personally put on blue light blocking glasses (actual orange tinted ones) and reduce my AC temperature at sunset, and go to bed and wake up at the same time every day, weekend or week day.

"The world caters to morning people, putting legitimate night owls at a disadvantage"

Not so much if you live in Spain!

 

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[K1 Lambo]

Everyone has this problem from time to time. Work on it with a good sleeping routine.

But, I admit. I woke up at 5 AM this morning. I was dreaming about the kitchen remodeling project that we started today. I had a change I wanted to make in that plan. And it woke me up early to check out if my plan would be feasible.

That happens man. My dad who owns an automotive parts store talks to himself while he's asleep.

 

[Jobless]

This sounds stress related. I had it similar, experiencing "irregular heartbeat" at night and really I was just burned out from working constantly. Had to take a few days off and just rest.

 

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[Jobless]

Was it business related?

the business was new but doing OK. I was simply prioritizing it over my own health. Did not want to leave a task unfinished. Like the opposite of procrastination.

 

[woken]

Pour the liquid in a cup and drink it when it cools down a bit. I believe its because the high levels of magnesium and potassium, but it will knock you out cold.

It seems you are not aware that magnesium and potassium is for getting energy and not for sleeping. Lol

It all has to do with routine.

Wake up earlier. You’ll fall asleep way quicker.
There’s not one size fits all though.

I used to fall asleep very late (years ago) until I started waking up at 5AM to go to work. By 5PM I was ready for bed but my job wasn’t finished
I was fighting to stay awake by 22.


Edit: treat your bedroom as a sanctuary.
The only thing you should have there, if you have the space, is a bed and maybe some bedside tables.

No tv, no distractions. You get on the bed to sleep, not to watch TV.

 

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[MattR82]

Hey Martin Z,

This works for me every time without fail. The volume is really low, but just loud enough to be able to understand the words and ...boom.. asleep.

Experts say a lot of things. They research, get data then draw conclusions based on that data. Maybe they put it in a nice pie chart, present it in a respectable journal and then get kudos from their fellow staff and peers.

I prefer trying sh#t and seeing if it works. And this sh#t works for me. So experts can say what they want. Try it and see if it works for you.

I understand why it works for me. I can't control my mind. It goes nonstop 24/7 about everything and anything. The episode quietens my mind as it needs to process what the guy is saying. The narrator tells the story in such a way, that its interesting, so my mind stops for that period.. and then.. bang.. lights out.

A lot of people fall asleep easier with the tv on. I heard an interview with a sleep scientist last year where he said he knows that it is not a popular opinion, but if that works for you, use it.

If I can't stop thinking and am finding it hard to sleep, I'll put some random episode of something I've seen before on my laptop, close the screen so it's audio only, and am asleep in 5 to 10 minutes. I think this is quite a bit different to falling asleep with the tv on though, as after 20 mins the episode ends and my laptop will hibernate.

Meditation to try help with insomnia actually frustrates me more. May as well use TV for it's real purpose: to turn you into a mindless zombie lol.

 

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[mentalic]

A bit too late on this topic, but I understand where you're at.

A few tips for what works for me:
1. I do not react very well with too many sugars or a huge dinner before going to sleep. Especially if it contains processed meat etc (for example if I have a burger I might have trouble sleeping)
2. I put a hard stop on work/study related stuff at a specific time. Then I plan the day ahead and then I just watch any comedy show on Netflix. By the time that I put a hard stop, I need at least 1h to sleep.
3. I usually go to bed at 1am (I know it's late - but it's an improvement from going to bed at 3am...), my gym workout ends max at 8pm

 

[K1 Lambo]

Hey guys, anyone who's ever experienced that feeling? Like you're tired but you can't actually sleep? Laying in the bed for 30-90 minutes and you're awake?

I had a similar experience about two years ago(it was due to overtraining in the gym, when that happens your heart has a irregular heartbeat). Or maybe it's because I'm working too much prior to bed time, so my mind is still in the work zone? Or maybe it's my diet. Perhaps it's a combination of many factors. I really don't know. Maybe I should consult a doctor.

Some say this is insomnia but I'm not sure.

Any of you have some tips to fall asleep fast?

 

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[K1 Lambo]

this happens to me when I'm stressed out.

Try identifying what in your life is keeping you up (there's definitely something)

Then address it

So you mean there's something that's bugging you subconsciously? Some say it's helpful to write these things down before going to bed.

 

[K1 Lambo]

There is a book from Nick Littlehales (a sleep coach of Ronaldo) called "Sleep: Redefine Your Rest, for Success in Work, Sport and Life". If you want to really solve your sleeping problems for good - just give it a read. Yes, a whole book just about sleep.

I read it a few years ago, and it fixed insomnia issue for me for good. Whenever, I experience it again - I go book to my notes, read them and apply his teachings. Works like a charm.

My biggest takeaway is that there should be a specific pre-sleep routine to follow: dimming lights, room temperature, food intake, activities before sleep etc. He goes into a great detail.

I recommend his book to everyone.

Personal suggestions: invest in a blue-light blocking glasses. Experiment with small dosage of melatonin for a few days. Could try ZMA as well. Your goal with these supplements should be to get into the "habit of falling asleep", not to use them as clutches for a long time.




This was one of my takeaways too.

Thank you. Will check it out sir.

 

[K1 Lambo]

Yes, this is likely the case for you. Suffered extremely with something similar a few summers ago, even made a thread about it that got interesting responses.

HEALTH - Has anybody had this issue (sleep related)

Every morning when I awake, I almost feel completely paralyzed for a period of time before I can physically get out of bed and start my day. This morning was one of the longer ones, maybe 60 minutes. I'm not actually asleep at this time, and I can still toss and turn and adjust my covers, but my...

www.thefastlaneforum.com

For me, the root cause was that I was neglecting the promise I made to myself about committing 100% to my business. Was action-faking hardcore and it was eating me up inside.

Once I took action, I starting sleeping fine again.

IMO, you've got something you are avoiding and not confronting.

Hope this helped.

Yeah man, thanks. I think it's the same issue for me right now. There some areas in my life that I'm not really happy with it and I think my subconsciousness realizes that, hence why I'm struggling with that. You know what some gurus say, your dreams should keep you awake! Or maybe it's the tiesto music .

 

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[K1 Lambo]

Its likely a combination. I read Why We Sleep and the biggest takeaways for me were

1. Always go to bed and get up at the same time
2. Stressing about sleep makes it more elusive
3. Sleep in a room slightly cooler than you are used to in order to allow your body to lower its temperature (a prerequisite for sleep).
4. Block out ALL light from your bedroom, especially blue or white LED light
5. Give yourself 7-9 hours of "sleep opportunity" per night
6. Sleeping pills are a bad solution, CBTI is a better first treatment
7. Some people are morning people and some are night owls. Its a natural evolutionary adaptation. The world caters to morning people, putting legitimate night owls at a disadvantage

I personally put on blue light blocking glasses (actual orange tinted ones) and reduce my AC temperature at sunset, and go to bed and wake up at the same time every day, weekend or week day.

Thank you sir.

Agree. Pills are just going to cure the symptoms, they're not going to solve the core issue which is something else.

 

[K1 Lambo]

sounds like your stimulating your brain to much before bed.

I find meditation works great to clear and relax your mind so you can sleep better.

hope that helps.

This. Will give it a try. Thanks.

 

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[K1 Lambo]

It's kinda hard to answer this question without knowing your daily routine. But I feel like these solutions will help.

• Workout in the mornings for at least an hour. Working out in the morning is a great way to start the day, it gets the blood flowing, and when it's bedtime, you'll be ready to fall asleep from exhaustion from working out in the morning and taking on the day. I personally do a little bit of cardio(yoga/stationary bike) but mostly do weightlifting.
• Eat Healthily. I know it's easier said than done for a lot of people but cut the sweets/process foods/junk food as much as you can. I eat simple-clean meals and I feel great. Like salmon, brussel sprouts, and brown rice, etc. NO SODAS, CANDY, FROZEN MEALS, FASTFOOD, etc.
• Limit screen time/electronics, especially 3 hours before bedtime. Screens emit a blue light which disrupts the circadian rhythm and sleep patterns.
• Cut out negative/toxic people.

Just a disclaimer. I'm not a doctor and I don't pretend to be one. The answer that I provided are things that I do; I feel terrific and never have problems sleeping. Make sure that you take care of this problem as getting your sleep is VERY IMPORTANT. This is when your body repairs itself.

Good luck to you brother.

Thanks brother. I've got 3 out of 4. I'm spending a lot of time in front of the computer before going to bed so that could play a part in it. I rarely have sleeping problems, it just started to happen about a week ago. Maybe going to bed too late is the issue? I remember when I tried a 5-am experiment a year ago, and had no problems waking up early. Could going to bed too late be an issue too?

 

[K1 Lambo]

Forensic Files...does the job every time.

I have suffered from insomnia for years, and this does the trick.

All episodes are free on youtube. Something about listening to the forensics, the interesting stories and the narrators voice.. just knocks me out. And FBI files is also pretty cool.

Another thing which knocks me out is bannana tea. There are receipes on youtube and how to do it, but basically you get a bannana (two or three), and cut it up into pieces with the skin. Put a bit of water in to cover it all up and simmer it for 5 mins on the stove.

Pour the liquid in a cup and drink it when it cools down a bit. I believe its because the high levels of magnesium and potassium, but it will knock you out cold.

That's a very interesting strategy with watching episodes as most experts say it's a bad strategy. It might be cause it keeps you distracted from falling asleep and you fall into this rhythm naturally? A lot of experts say that if you're not asleep after 20-30 minutes then go do something, don't stay in bed, as your mind could associate pain while trying to sleep at night.

 

[K1 Lambo]

This sounds stress related. I had it similar, experiencing "irregular heartbeat" at night and really I was just burned out from working constantly. Had to take a few days off and just rest.

Was it business related?