u_e_s_i - What do you take for prescriptions.
I honestly think a lot of times people focus on the wrong side of the coin with issues. Not saying this is you; but as an example, people come on here all the time and they want a good stimulant because they are tired all day but they should really be looking for a way to get better sleep and cut down on their stims. On the other hand, people come on here looking for solutions to their sleep issues but miss something about their "awake" time that is actually the root of the issue.
What time do you eat your last meal? What other medications do you use? What do you take for sleep medications? What do you take for supplements?
Not saying I recommend this, but this is the mix I use for myself each night. I don't have major sleep issues....but...this helps.
1 gram GABA
3.2 grams Magnesium Glycinate (450 mg magnesium)
30 mg zinc
15 mg melatonin
50 mg P5P
When I take this, I tend to fall asleep and stay asleep better. The biggest improvement is on the "staying asleep" side of that.
15 mg of melatonin is a huge dose and you may feel groggy for the first week on it. Keep it up though and you will adjust. Take it around 9 at night. It is my belief that it does not necessarily have as much of a direct impact on sleep as people initially think - but it helps regulate your circadian rhythm and it has a bunch of health-related properties that are good for you. I think you may actually have a better effect on acute sleep with less than 1 mg of melatonin - but I'm looking more big picture here.
GABA also has a number of positive health effects that are often overlooked.
Most people are deficient in Magnesium. Magnesium Glycinate is Mag bound to Glycine (obviously). The downside is that the combo yields a lot of powder for a dose of magnesium - 3+ grams total for 450 mg of mag. But the magnesium is better absorbed than some other forms. While other forms of magnesium have better absorption than mag glycinate, I like this because it has reasonable absorption and the glycine itself has benefits - it also activates GABA receptors and is relaxing.
I've had a few people say the Mag Glycinate gives them some gastrointestinal issues (minor) in the beginning but they tend to adjust to this and that goes away with a week or so of use.
My prescriptions for sleep are
500-800mg Quetiapine
25-50mg Promethazine
My prescription for ADD is
200mg Modafinil
I usually eat my last meal 30-90 minutes before I go to bed. It pretty much always consists of some lean protein or vegan protein powder, + veggies. I don’t have any carbs within three hours of bedtime.
For sleep, I take a compound supp with the label below and OL amnesia.
400iu Vit D3
800mg Calcium (calcium carbonate)
400mg Magnesium (magnesium hydroxide)
10mg Zinc (zinc sulphate)
1mg Copper (copper sulphate)
0.5mg Manganese (manganese sulphate)
50ug Selenium (sodium selenite)
0.6mg Boron (disodium tetraborate)
These stacked with my prescriptions have been helping me get to sleep pretty reliably for the last six months (since I added amnesia) and this might be the first or second fully sleepless night I’ve had in like a year.
Two days ago tho I ran out of amnesia and that’s when the trouble started. I’m not sure what the difference was between the first night and the second, on both nights I just did my routine. Only, yesterday I took 10g of D-ribose peri-workout as opposed to the usual 7.5g, and last night I remembered to take some theanine before bed.
The bottles of amnesia I have on the way won’t get here before Friday unfortunately.
For supps…
I usually take all stimulants and the modafinil about 10-14 hours before I go to bed. Yesterday wasn’t any different.
In the category of stims I’m taking
OL r3ign
PES shift
Ginseng
Maca
Something I added to my stack a week or so ago that’d increase my metabolic rate is TTA. But before I ran out of amnesia I didn’t have any issues getting to sleep.
Thanks for the info.
Melatonin is something I’ve considered getting as it resensitises leidig cells and my schedule means I could probably do with some supplementation. I’ll give 15g a night a try and see what happens. The one issue is that melatonin’s not available OTC in the U.K. so I’ll need to get some shipped over which may take at least a week.
GABA sounds interesting but I’d need to get that shipped over too. I’ll look into it.
I’ll run these by my doctor
Given the ZMA&more supp I’m taking so you think I should look into the other three things on your list?
I’m currently getting some additional glycine pre and post workout each day from TMG