>>77118255
If you're lifting with intensity you will not get good sleep until your body gets used to it. Also being in a deficit.

Try to reduce your caffeine intake and stop drinking caffeine earlier in the day. Also, don't drink more than a few sips of water 2 hours before bed. Make sure you're not doom scrolling or stressed right before bed too.

>>77118255
More deets anon more deets
What do you eat, what do you drink, what do you do for work, how do you train, we need more info

Make your room cold af at night. Do whatever it takes to make it happen

Possible Obstructive Sleep Apnea. I have to wake up to piss at least 3 times every night, 2 times if I am really dehydrated. I had a ton of medical testing done to figure out the cause, all came back normal. Turns out I have severe sleep apnea despite not being a fatass. It is interrupting my body's ability to produce antidiuretic hormone while I am "sleeping." Anyway, find a sleep apnea treatment that works for you....nothing works for me, so I am going to die tired and I will probably after to piss a few times in the afterlife.

>>77118313
This. Tell us everything OP. EVERYTING

I started using 2mg melatonin spray right as I get into bed, it has been 1.5 month and my deep sleep and recovery has improved. I didnt even have problems sleepibg before but sleep on melatonin is simply superior.

>>77118313
>What do you eat
No set diet I just eat whatever. I don't eat fast food tho.
>What do you drink
Water sometimes with a squeeze of lemon, black coffee, chamomile. That's really it.
>what do you do for work
Office wagie usually 8 - 9 hours on the weekdays
>how do you train
I don't because of this insomnia bullshit.

Do you know what sleep hygiene is? Do you drink coffee within 6 hours of going to bed? Do you drink other drinks within an hour of going to bed? Do you turn off all screens at least 1-2 hours before going ot bed? Is your bedroom sufficiently dark? Is your bedroom well ventilated? Have you gotten checked for sleep apnea? Have you recorded yourself at night to see if you don't breathe for long periods of time? Have you consulted a doctor? Are you aware that exercising will improve your sleep, despite it being difficult on account of being tired? Do you drink alcohol? Do you consume any other drugs, prescribed or not?

>>77118470
>No set diet I just eat whatever. I don't eat fast food tho.
Okay but can you tell us about macros and calories?
>Water sometimes with a squeeze of lemon, black coffee, chamomile. That's really it.
Okay but how much and how often?
>Office wagie usually 8 - 9 hours on the weekdays
>I don't because of this insomnia bullshit.
Then fucking train a bit, you'll sleep better after exercise

>>77118470
So if it's not biological it could be something you are thinking, maybe something with your job or your people close to you or the whole direction of your life?

>>77118255
do get checked for sleep apnea and UARS (upper airway resistance syndrome), people will always be quick to list all the sleep hygiene shit and it is of course sensible advice for standard cases but I reckon a healthy body will be able to sleep reasonably good even if it doesn't check all of the boxes, as long as there's not too much stress or other things actually obstructing/interrupting sleep
>>77118457
>I will probably after to piss a few times in the afterlife
kek

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>>77118255
>for sure as other anons are saying
- sleep apnea
which could also be causing
- high blood pressure
which fugs with sleep aswell

that sounds like heart failure ngl

>>77118255
>>77118255
From your description, there's a 99% chance that you have sleep apnea. Go see a doctor and get treatment (CPAP most likely).

I also have that; before I got diagnosed I always thought it's just insomnia. Getting the CPAP machine improved my immensely.

You may or may not have some other insomnia symptoms after getting your sleep apnea fixed.
Try progressive muscle relaxation (you will find it on Spotify) and maybe stop caffeine.

>>77118457
Did CPAP not improve your AHI?

>>77118484
Did the no screens 2 hours before bed thing, seemed to help.

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>>77118255
anon listen to me and listen very carefully
i used to be such an insomniac that i would pull all nighters rolling around in bed, fapping never helped, melatonin never helped, and double dose sleeping pills only worked once then the next night did nothing, the time it worked i woke up like 4 hours later and couldnt go back to sleep

what fixed it for me was pottassium, buy this stuff called 'No Salt' or any other salt replacement, it's like salt except it's potassium instead of sodium, take that, then pour some in a cup, fill it with water then get a zero calorie drink flavoring WITHOUT ANY CAFFIENE (think Mio brand) the kind i get is from aldi and they're only a dollar per tiny bottle of them, mix the water flavoring with the water cup you dissolved the 'No Salt'/sodium free salt alternative/potassium in, and drink it

I now sleep like a baby it's fucking perfect

to go even further beyond, i've realized that no matter how much caffiene i drink i never truly feel more awake, the only solution was nofap

i kid you not im being dead serious

NoFap is a meme for everything except for mental benefits, genuinly, i went a singular day without jerking off and i was able to act much more normal and awake than ever before, it was as if i had been drinking my whole life and day 1 of no fap was my first day being sober but without any withdrawls
as someone with an insane caffiene intake and tolerance to caffiene, this is like everything i wanted caffiene to be, there's no mid-day slump where it wears off and it lasts all day without keeping me so wired i cannot fall asleep

take my advice anon, if you struggle not to fap idk what advice to give you because from my prespective the cost benefit of fapping isn't worth it because the comfort of fapping is so much less than the comfort of my entire day being functional and normal and i can always think of wholesome fantasies without fapping

do exactly what i say anon i'm begging you, i used to self harm over insomnia...

>>77120075
So don't jack it and potassium max basically?

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>>77120075
last thing i'll say, anyone who talks about circadian rythem or sleep hygiene is retarded, it doesnt work and shouldn't even fucking matter and is the biggest meme i've heard of in my life and used to make me scratch my arms until i bleed with rage due to it never doing fuck all for my insomnia, the potassium method is unbeaten and now i can sleep exactly when i need to

blue light/screens is also the dumbest meme in the fucking world to, does fuck all anything

if you have any snoring issues use a squared peice of 'Transpore' medical tape on your lips without covering the corners of your mouth, this helped me stop snoring, also, never use duct tape or any other tape in place of this kind of medical tape, it will leave you with redness around your face that is embarrassing and makes you look like a toddler whole licked his lips till they're red because it's straight up killing the skin cells on your face

again, this kind of medical tape is easily found in a walgreens or another kind of 'medical' sort of store like CVS or whatever, key words are 'medical tape' 'transpore' and 3M is a brand that makes it, they're most often very small and have little holes in the tape itself as opposed to regular tape having zero holes in it, this kind of tape will not cause you redness and is cheaper than the fuckass meme 'snoring' tape that's the same exact thing except more expensive

if your based like me and work medical grab some of the used ones that are lying around everywhere and bring em home, otherwise they're cheap as fuck

last thing is i don't know the logic behind why the potassium works but my assumption was my high sodium diet needed a counter balance and it somehow worked better than I could have imagined

wishing you the absolute best anon, I've been through that hell so you don't have to anymore

>>77120087
nofap is exclusively if you sleep fine but still can't function during the day, i don't have long term experience with this and only started because caffeine hasn't been helping me recently but i swear it has made my iq jump at least 10 points and i feel more awake during the day

>TLDR
Yes

>>77120093
I asked chat gpt about the potassium and he said its dangerous because it can alter the cardiac system

how much potassium you suplement daily?

>>77120144
not even 50% of the RDA (recommended daily amount) don't stress, if your not American then just use a 1/2 Teaspoon (or whatever your measurement equivalent is of that) and your fine
don't have to go crazy with it, i've been using a lot for a long time and have been fine but the first time i used it i only did 1/4 teaspoon and it worked perfectly fine, part of the reason i use more is because i don't get much potassium in my diet anyways, even then i'm never getting past 35-40% of the RDA for potassium, just a little bit was plenty for it to work perfect for me so don't stress about getting "too much potassium" since it's not even near enough the amount to fuck with your health in the slightest

as long as you have some amount of salt in your diet (most people have way too much anyways) then ur gonna be fine

also try not to be a midwit by using chatgpt for everything and use ur brain, obviously im not super dosing potassium enough to kill me since ive been doing this for a while now

>>77118255
How many times do you wake?

Had similar problem for a month last year. Only difference is I didn't NEED to piss but I'd get up to do it anyway out of frustration. I started drinking something with magnesium in it before bed (not even a superdose, it was like 28% RDA) and I feel like it started going away after that. I suspect I'm deficient due to vit D oversupplementation since my diet is kind of poor and I started having aches/muscle tension/sleep issues when I bumped up my vit D (which uses magnesium)
Anyway, I kind of rambled but try magnesium. Apparently on top of being a sleep aid being deficient actually causes insomnia.

>>77120093
>>77120075
based potassiummaxxer. I also put salt-lite in my homemade electrolyte mix and it hits me harder than any coffee or stimulant does. Also I agree with you about nofap, I have no idea why but if I don't jack off for even one day it feels like I don't experience "laziness" anymore. I can just do whatever whenever I need to.

>>77120497
>if I don't jack off for even one day it feels like I don't experience "laziness" anymore. I can just do whatever whenever I need to.
i know right, it's so fucking nice

>>77120546
Same orgasm makes me too sleepy and weak willed.

>>77118255
I literally fall asleep listening to old alt shift x game of thrones videos
Out like a light, poof
I've listened to them all twenty times each, it doesn't matter
A ritual like that fixes the "can't fall asleep" problem, but not the "choosing to go to bed early" problem
>tfw my alarm will go off in 6h15m and I have a bunch of things to prep before I go to bed
And I can't help with the peeing stuff either, sorry - but look for something to listen to and get in the habit of falling asleep to it

>>77119423
APAP is what the new machine do, Adaptive...so it tries to detect when you're not breathing and shoots a stream of air into your lungs. I used a trial machine for 1 month before giving up on it because it woke me up more and made me feel worse. The dipshit machine sales guy tried telling me that I would get used to it and that some people feel worse before feeling better......bitch, this isn't chemotherapy!

>>77118634
>upper airway resistance syndrome
Night pisser here. I had the dental appliance (overpriced mouth-guard) to treat this. It actually works, but it messes up your bite and loosens your teeth. They give you a realignment piece to bite into every morning for a few minutes but it barely helps. I decided to stop using it because when it eventually causes your teeth to fall out, then it will no longer work.

>>77119086
I thought it said three chromosomes for a second.

>>77118484
Sleep hygiene is pop psychology bullshit

>>77118255
Excercise alot and you will sleep

>>77118255
You have diabetes, go to a DOCTOR.

>>77118255
check your HbA1C, if you're pissing a lot at night high chance its the beetus