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Been struggling w ts for almost a year. Psych said it was adhd related. I tried a bunch of things. Heres what worked tho:
Basics (water stuff but I need to highlight it):
1. Going to bed at the same time every single night, even on weekends if ur not going out.
Wake up the same too. I do 10 pm to 6 am
2. Never spend time in ur room unless ur sleeping.
3. NEVER GO TO BED IF NOT SLEEPY. NO MATTER WHAT.
Stay up until ur sleepy. Once ur circadian rythm is solid, u WILL feel sleepy at 10.
BEST SLEEPING MED: (THE MAIN GUY)
Ive tried a bunch of them but the best one by FAR, seems to be Mirtazapine 15 mg. Unlike other sleeping pills, it works my enhancing DEEP sleep, and thereof GH secretion. It is sedative aswell, so it works well if u struggle falling asleep. I used to get morning wood maybe 50-75% of the nights i actually managed to sleep on before. Not great.
BUT, on this medicine, ive been waking up ROCK solid every night for a month now. Therefore, IN MY OPINION, it doesnt suppress testosterone like other ones. Also works well with supplements, will list the full stack below.
(Side effects (for me): Increased appetite)
PILLS/SUPPLEMENTS THAT WORKED:
Magnesium Glycinate 300 mg (2hrs before bed)
Mirtazapine 15 mg (2 hrs before bed)
Melatonin 2.5 mg (45 min before bed)
*ZINC IN THE MORNING TOO* Pairs with magnesium.
DIET (MASSIVELY IMPORTANT)
No matter if ur bulking/maintaining/cutting.
Ur diet should be ANCESTRAL. What do I mean? Well, only eat things that humans ate for 400k years+ before we started cultivating:
What really did it for me was focusing HEAVY on CARBS. Make sure fat and protein is just about optimal for hormones. Then go all in on carbs for the rest.
PROTEIN/FAT: Animal meats/eggs for protein
CARBS: Tubers/fruit/berries (potatoes, sweet potatoes, plantains) etc.
OTHER: Dairy, if ur still young.
AVOID: Any grains such as rice, pasta, bread etc. Anything processed and any seed oils.
MY GRANDMAS BONUS TIP: (ACTUALLY WORKED)
Microwave a glass of milk 30 min before bed. Drink it warm. Releases some chemical apparently. Then also, the electrolytes will keep u hydrated, but the fluid wont wake u up to go to the bathroom.
TLDR:
TAKE: MIRTAZAPINE, Melatonin, Magnesium
EAT: Adequate protein and fat(Animal based) ALOF OF CARBS. (From tubers and fruit)
SLEEP: EARLY, wake up EARLY.
Good luck to anyone suffering from this shit. I know how hard it is, almost roped at one point. BUT it can get better. Never stop trying brah
Basics (water stuff but I need to highlight it):
1. Going to bed at the same time every single night, even on weekends if ur not going out.
Wake up the same too. I do 10 pm to 6 am
2. Never spend time in ur room unless ur sleeping.
3. NEVER GO TO BED IF NOT SLEEPY. NO MATTER WHAT.
Stay up until ur sleepy. Once ur circadian rythm is solid, u WILL feel sleepy at 10.
BEST SLEEPING MED: (THE MAIN GUY)
Ive tried a bunch of them but the best one by FAR, seems to be Mirtazapine 15 mg. Unlike other sleeping pills, it works my enhancing DEEP sleep, and thereof GH secretion. It is sedative aswell, so it works well if u struggle falling asleep. I used to get morning wood maybe 50-75% of the nights i actually managed to sleep on before. Not great.
BUT, on this medicine, ive been waking up ROCK solid every night for a month now. Therefore, IN MY OPINION, it doesnt suppress testosterone like other ones. Also works well with supplements, will list the full stack below.
(Side effects (for me): Increased appetite)
PILLS/SUPPLEMENTS THAT WORKED:
Magnesium Glycinate 300 mg (2hrs before bed)
Mirtazapine 15 mg (2 hrs before bed)
Melatonin 2.5 mg (45 min before bed)
*ZINC IN THE MORNING TOO* Pairs with magnesium.
DIET (MASSIVELY IMPORTANT)
No matter if ur bulking/maintaining/cutting.
Ur diet should be ANCESTRAL. What do I mean? Well, only eat things that humans ate for 400k years+ before we started cultivating:
What really did it for me was focusing HEAVY on CARBS. Make sure fat and protein is just about optimal for hormones. Then go all in on carbs for the rest.
PROTEIN/FAT: Animal meats/eggs for protein
CARBS: Tubers/fruit/berries (potatoes, sweet potatoes, plantains) etc.
OTHER: Dairy, if ur still young.
AVOID: Any grains such as rice, pasta, bread etc. Anything processed and any seed oils.
MY GRANDMAS BONUS TIP: (ACTUALLY WORKED)
Microwave a glass of milk 30 min before bed. Drink it warm. Releases some chemical apparently. Then also, the electrolytes will keep u hydrated, but the fluid wont wake u up to go to the bathroom.
TLDR:
TAKE: MIRTAZAPINE, Melatonin, Magnesium
EAT: Adequate protein and fat(Animal based) ALOF OF CARBS. (From tubers and fruit)
SLEEP: EARLY, wake up EARLY.
Good luck to anyone suffering from this shit. I know how hard it is, almost roped at one point. BUT it can get better. Never stop trying brah
