[quote]PB Andy wrote:
You mentioned that you fall asleep easily, so I’m assuming stress isn’t really an issue. Do you feel stressed when you wake up or no?[/quote]
No real stress to speak of, but I do have restless legs when I fall a sleep.
What kind of lifting are you doing? Plain old lifting is OK but sometimes I get my deepest sleep whenever I do some conditioning as well earlier in the day, be it sprints or just getting an epic sweat going from high intensity stuff.[/quote]
My training is weights every day, with a day off every 4 or so. I sometimes do cardio or walk with my dog.
I do a split so I can focus on volume. And I will relate every workout into the next.
Anyways, I would focus on making sure your serotonin and GABA levels are adequate before sleep. I would look into the following supplements:
Magnesium glycinate, 400 mg (like in Elitepro)
Bacopa, 300mg at 45-50% bacosides (increases serotonin transporter [SERT] expression, and Tryptophan Hydroxylase activity)
Methyl B-12 in the morning, at least 1 mg (plays a role in melatonin production)
Z-12 is honestly pretty amazing IME. Phenibut (GABA agonist), 5-htp (solid serotonin pre-cursor), and theanine (increases GABA and calms the brain chatter).
Make sure you have the co-factors to produce the adequate neurotransmitters, namely serotonin/GABA. Do you take a multi?[/quote]
I take a multi-vit and vit D3 in the morning. I also hit a protein drink post workout. Or after dinner sometimes.
Look into supplements that increase BDNF and NGF… couple things that come to mind are Curcumin and ALCAR. This is not something I can substantiate by studies but just from personal experience.
Another good thing to do is do a brain dump in the evening… anything on your mind, or anything that bothers you, just write it down on a notepad. It’s supposed to be a good way to kind of empty out your working memory.
In summary: if I was going to recommend you two supplements to try and get your sleep in order, it would be magnesium glycinate and bacopa. [/quote]
Whats BDNF and NGF?