help me sleep

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  1. Quote Originally Posted by snagencyV2.0 View Post
    well i can appreciate that stance

    however - i don't know that i would compare the sleep patterns of teens/older adults and give reasoning to differing melatonin levels as being the be all/end all here..you have a whole entire cascade of hormonal differences going on between the two, my friend

    infants require more sleep than children, children require more sleep than teens, teens require more sleep than adults
    none of this has anything to do with internal melatonin production

    but -- i will most definitely agree with the aspect of IF there is a decline in melatonin production, then supplementation of such will certainly correct this and aid in sleep patterns
    I will say though that I have tried the Finaflex product and it definitly has been alot more benficial to helping me sleep than a melatonin supplement.

    Def helped me sleep on those days that I just couldn't.


  2. Quote Originally Posted by Jiigzz View Post
    I will say though that I have tried the Finaflex product and it definitly has been alot more benficial to helping me sleep than a melatonin supplement.

    Def helped me sleep on those days that I just couldn't.
    oh man, i cannot tell you how excited i am about this stuff..
    seriously - i have been in hell the past couple weeks at least (lack of hitting deep REM), and it was taking a toll on me something fierce
    (and yes, i tried melatonin, which has never seemed to work for me at any time)
    these past couple nights have quickly restored balance to my life, my thoughts, my training
    G8 is the only thing i have changed

    i don't want to appear to be pimping my company product here, i'm simply being proactive in my belief of an awesome product

    on that note - i do appreciate your own feedback on G8
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  3. ZMA...works like a charm

  4. Quote Originally Posted by Geoforce View Post
    Have you looked at some natural ways to help get to sleep earlier? No TV in the bedroom, same time/routine for going to sleep each night (getting on a schedule), an hour or so before to wind down, turning the cell phone off?

    Not to say any of the supplement advice isn't good or necessary, but if I had the issue I'd research and start with the non try taking this answers if it was me.

    Also I realize that depending on what you do the schedule thing may or may not be possible.
    This right here. Lifestyle factors ought to be optimised (if they aren't already) first. What's your schedule like? Do you have a regular bed-time and a regular wake time?

    I can speak from years of experience with sleep issues that were down to a variety of factors. Tried a number of supps, most of which have been mentioned here (except melatonin), and they helped at times but I've found more than anything it's the lifestyle factors that are most important.

    Regular time to bed is critical, but so is an appropriate length of time to wind down. The worst thing you can do is try to make large changes in habitual time to bed. For instance if you're not getting to bed until 1am, trying to sleep at 10pm is likely to be entirely counterproductive - make the changes gradual, say 15 minutes at a time. Removing excitatory stimulus like tv and computer from the sleep window will help an immeasurable amount, but as Geoforce said it may not be possible. In that case there's a few things you can try.

    If working on your computer late at night is simply unavoidable, there's a lightweight desktop app you can download for either PC or Mac called f.lux. It tints your screen red (you can customise colour temperature) automatically as the sun goes down. The idea is that the photosensitive ganglion cells which ultimately play a role in pineal gland regulation of melatonin production respond most strongly to light in the blue-violet spectrum. If you filter that out you reduce it's impact on natural melatonin suppression. Having used it for some time now, I can't say for sure what, if any effect is has had, but I do find it extremely irritating if I disable it for any reason working late. There is plenty of supporting research on their site (though some of it inapplicable to computer screens - I had believed that a screen couldn't generate sufficient luminance which is supported here: ww w.ncbi.nlm.nih.gov/pubmed/21552190, but it is worth trying.

    Guided or transcendental meditation techniques are also well worth practicing too. Can work wonders for sleep induction, and plenty of information around the net.

    The most effective thing for me though has been listening to music. Anything that relaxes you and reduces mental chatter will do the trick, but for me that's downtempo idm, ambient soundscapes, drone, and sometimes field recordings. There are stacks of netlabels that produce creative commons albums that are free to download in these genres (let me know if you want links) and I've accumulated well over 100 over the years. Some of the labels are better than others but it's all a matter of personal preference really. Either way, while my sleep issues have largely been controlled for years I do still run into nights where I can't sleep. First thing I always do is put the headphones on and listen to an album and 9 times out of 10 it does the trick.

  5. Thanks man.

    5.45am wake up
    6.45am Train
    8.30 work
    7.30pm dinner
    Bed between 11 - 11.30 ( reading up as I'm a student and work plus some family time )

    Ill look into f.lux

    I'm trying to deep breath as my relaxation 4in 4out and keep a nice room temp. Window open, shirt off, 18 degrees celsius.

    I have 500mg magnesium at dinner and 300mg zinc and 1 B complex +5g fish oil.

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
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  6. OP, have you looking into LiGHts Out? http://www.****************/product/i...t-56-caps.html

    Quote Originally Posted by Jmhager View Post
    Nighttime, November 29th

    1 didnt knock me out how I wanted so gonna try 2 tonight!

    Schedule:
    Light Out Taken @ 1210am
    Nighttime Shake @ 1240am
    In Bed @ 1245pm
    Asleep @ 105am


    Morning, November 30th

    Notes:
    Awoke @ 920
    Sleep Quality (1-10): 9, woke up feeling great!
    Wake up any during the night? 0
    Feeling upon Waking (groggy, rested, etc): Very rested and alert

    Total Hours of sleep:
    8 hrs and 15 min

    Notes: Definitely noticed deeper sleep last night. I felt rejuvenated when I awoke and felt pretty energized all day!
    Quote Originally Posted by Mcelis323 View Post
    10/29


    10/31
    Ok so last night I took Lights Out after getting home pretty late, knocked me out in less than 5,what i really love is the way i feel at work right now, i don't feel as tired,i only slept 4 hrs but i feel like i slept 7,pretty energetic, im loving Lights Out, first day of training after 8 days off,about to start a new program,il keep you guys posted!
    Hi-Tech Pharmaceuticals Representative Manager

  7. Thanks VT

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  8. Chris I've been having some sleep troubles myself mainly due to my nightshift schedule and a medication I was put on that had insomnia as a known side effect... I've since been off that medication and I'm trying to get back to my usual sleep schedule. Melatonin worked for a little bit (first night took it at 3g and slept great but I had really weird dreams... my wife stirred in the middle of the night and said that I was laughing in my sleep and she asked me what was so funny and I stopped laughing, paused for a few seconds, and then responded with "cartoons" without opening my eyes lol... 2nd night I took 5g and felt drunk tired, 3rd night I took 4g and still had trouble sleeping...) so the only thing I've been taking now sporadically is Benadryl 25mg before sleep. Haven't had troubles with this yet but I'm don't want to rely on it forever.

    LOL... cartoons...
    TOOTALLPOWERLIFTING.COM
    Powerlifting for the vertically gifted

  9. Supplement-wise, I like melatonin and theanine. Formula-wise, iForce Lights Out has been treating me VERY well, and Ergogenix Ergobolic helped me a bunch way back when.

  10. Quote Originally Posted by mr.cooper69 View Post
    Supplement-wise, I like melatonin and theanine. Formula-wise, iForce Lights Out has been treating me VERY well, and Ergogenix Ergobolic helped me a bunch way back when.
    Out of any sleep aid, what you use Coop?

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  11. Quote Originally Posted by runner_79 View Post
    Out of any sleep aid, what you use Coop?

    -Chris
    EBF Rep
    Mobile App
    Melatonin
  12. Re: help me sleep


    Quote Originally Posted by Geoforce View Post
    Have you looked at some natural ways to help get to sleep earlier? No TV in the bedroom, same time/routine for going to sleep each night (getting on a schedule), an hour or so before to wind down, turning the cell phone off?

    Not to say any of the supplement advice isn't good or necessary, but if I had the issue I'd research and start with the non try taking this answers if it was me.

    Also I realize that depending on what you do the schedule thing may or may not be possible.
    Agreed here for sure... Sleep hygiene is extremely important!

    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  13. What I'm working on V

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  14. Unfortunately normal sleep patterns are non-existant for me, shift work and study tend to make this difficult. For that reason I tend to invest in some good sleep aids that help knock me out but with a restful sleep. I've used both G8 and lights out and would recommend both but for me G8 edges out in terms of better sleep. I would use both for different purposes; i.e. when I can get a normal sleep routine in between semesters then Lights out would be my go-to for enhanced recovery.

    G8 has my vote for you runner

  15. Quote Originally Posted by Jiigzz View Post
    Unfortunately normal sleep patterns are non-existant for me, shift work and study tend to make this difficult. For that reason I tend to invest in some good sleep aids that help knock me out but with a restful sleep. I've used both G8 and lights out and would recommend both but for me G8 edges out in terms of better sleep. I would use both for different purposes; i.e. when I can get a normal sleep routine in between semesters then Lights out would be my go-to for enhanced recovery.

    G8 has my vote for you runner
    Careful, G8 is habit-forming. I actually think the profile is decent but won't be investing because they had to label GABA in a dubious way
  16. Re: help me sleep


    Quote Originally Posted by runner_79 View Post
    What I'm working on V

    -Chris
    EBF Rep
    Mobile App
    Its crazy all the environmental factors that cause disturbances... Artificial light even around like three hours prior to slumber can affect sleep.

    Quote Originally Posted by Jiigzz View Post
    Unfortunately normal sleep patterns are non-existant for me, shift work and study tend to make this difficult. For that reason I tend to invest in some good sleep aids that help knock me out but with a restful sleep. I've used both G8 and lights out and would recommend both but for me G8 edges out in terms of better sleep. I would use both for different purposes; i.e. when I can get a normal sleep routine in between semesters then Lights out would be my go-to for enhanced recovery.

    G8 has my vote for you runner
    The only thing that worked for me when I worked on the ambulance was xanex. I feel your pain shift work is gnarly. I used to 36 hours in the front seat of an ambulance on some shifts... Straight


    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  17. Some people I know have taken out there PC and TV from room and moved it downstairs...crazy...

    I cover my alarm and turn phone off

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
  18. Re: help me sleep


    Quote Originally Posted by runner_79 View Post
    Some people I know have taken out there PC and TV from room and moved it downstairs...crazy...

    I cover my alarm and turn phone off

    -Chris
    EBF Rep
    Mobile App
    My room is a cave lol literally zero light in there... My chick thought I was crazy at first but it helps a ton!

    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  19. Quote Originally Posted by mr.cooper69 View Post
    Careful, G8 is habit-forming. I actually think the profile is decent but won't be investing because they had to label GABA in a dubious way
    The taste threw me off.. i thought it would be better but it made me sleep forever!

    Mike
    Hi-Tech Pharmaceuticals Representative

  20. Quote Originally Posted by criticalbench View Post

    The taste threw me off.. i thought it would be better but it made me sleep forever!

    Mike
    I do agree with g8 sleep quality, but what will actually "tranqulize" me if you get me Mike hahah
    Horse tranq

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  21. Quote Originally Posted by runner_79 View Post
    Thanks man.

    5.45am wake up
    6.45am Train
    8.30 work
    7.30pm dinner
    Bed between 11 - 11.30 ( reading up as I'm a student and work plus some family time )

    Ill look into f.lux

    I'm trying to deep breath as my relaxation 4in 4out and keep a nice room temp. Window open, shirt off, 18 degrees celsius.

    I have 500mg magnesium at dinner and 300mg zinc and 1 B complex +5g fish oil.

    -Chris
    EBF Rep
    Mobile App
    What time do you actually normally fall asleep? Even if right at 11:30 that's only a shade above 6 hours sleep.. understandable given your circumstances but still low. What are stress levels like? Sounds to me like there is mental chatter to be silenced. With such a stacked day I imagine you're trying to cram quite a bit of activity in that short window before bed. If stress is an issue, one more supp that I've found to be of some utility is phosphatidylserine.

    But again, relaxation techniques have been most effective. As well as music, you might look into binaural beats or isochronic tones. The current published evidence isn't particularly flattering, but I've found them to be of great assistance. Even if the beats themselves aren't producing the desired physiologic effect, the act of listening at least does reduce mental chatter so I get exactly what I want out of them. Worth a try for sure if you're scraping the barrel for solutions - plenty of free apps out there for iPhone and android.

  22. Quote Originally Posted by mr.cooper69 View Post
    Careful, G8 is habit-forming. I actually think the profile is decent but won't be investing because they had to label GABA in a dubious way
    Can you please elaborate on the GABA issue. Is the GABA responsible for the habit firming aspect. I have been taking a sleep aid that has 500 mg of GABA and certainly do no want to daily ingest something potentially causing negative feedback or tolerance and dependence.

  23. it's no more habit-forming than the preWO product you enjoy, with your stimulant in it

    or that melatonin you 'need' to fall asleep..

    or those nootropics that some companies make and their reps push all over the place..

    some things that are said by some in relation to other companies and their products..sheesh

    smhs

  24. Quote Originally Posted by mr.cooper69 View Post
    Careful, G8 is habit-forming. I actually think the profile is decent but won't be investing because they had to label GABA in a dubious way
    Can you please elaborate on the GABA issue. Is the GABA responsible for the habit firming aspect. I have been taking a sleep aid that has 500 mg of GABA and certainly do no want to daily ingest something potentially causing negative feedback or tolerance and dependence.
  25. Smile


    Quote Originally Posted by 996ttelise View Post
    Can you please elaborate on the GABA issue. Is the GABA responsible for the habit firming aspect. I have been taking a sleep aid that has 500 mg of GABA and certainly do no want to daily ingest something potentially causing negative feedback or tolerance and dependence.
    it's no more habit-forming than the preWO product you enjoy, with your stimulant in it

    or that melatonin you 'need' to fall asleep..

    or those nootropics that some companies make and their reps push all over the place..

    some things that are said by some in relation to other companies and their products..sheesh

    smhs
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