Feeling Tired Or Not Refreshed After Waking Up

Even after I sleep for 7 to 9 hours I don't feel refreshed after waking up.


 


How can I improve my sleep quality?


 


I have tried intaking:


 


* 1000 mg fish oil


* 300 mg ZMA (zinc magnesium asparate) - it worked for 1st two days I took it but on subsequent days it didn't seem to improve my sleep quality


* 750 mcg melotonin - it also worked for 1st two days I took it but on subsequent days it didn't seem to improve my sleep quality


 


I also tried blacking out the room but it don't seem to help much either.


 


What should I do else?


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Comments

  • WalterWalter ✭✭✭

    What does your general diet look like? Bulletproof?


     


    And how are your stress levels? Have you tried meditating, HRV training, or something like that?


  • I am vegeterian since birth. I have started on bulletproof coffee (instead of coffee I use green tea).


     


    I haven't tried meditation but I do art of living's breathing exercise sparingly and no I haven't tried HRV training so far.




  • I am vegeterian since birth. I have started on bulletproof coffee (instead of coffee I use green tea).


     


    I haven't tried meditation but I do art of living's breathing exercise sparingly and no I haven't tried HRV training so far.




     


    Since birth...how long may that be, if not a secret? Are you still vegetarian?

    Are you eating enough food? Vegetarian diets may be calorie restricted and that may be stressful on the body. If not, move along...


    Taking any other supplements? B vitamins (B6 for example) are important for neurotransmitter synthesis, including GABA (the "relaxing" neurotransmitter). Make sure you get enough of those.

    Also, check out this thread about supplements:

    http://forum.bulletproofexec.com/index.php?/topic/1318-bulletproof-supplements-nootropics-guide/


     


    In addition to magnesium and melatonin, you can add some glycine. It may improve sleep quality. I think it was 3g.

    You can try Bacopa (500mg - 1g), low-dose lithium (5-10mg lithium orotate) and Phenibut (250mg-500mg), but all of these are only short-term solutions. Phenibut will most likely cause dependence and withdrawal if used daily for a long period of time.


    You may also try pre-bed small meals, like whey, MCT oil, collagen (alternatively gelatin), raw honey (alternatively sugar). You tried fish oil, however 1000mg is not very much...try table spoon and use oil. All of these may improve sleep by improving energy substrate accessibility to the brain.


    You may also have a somewhat dysregulated cortisol circadian rhythm e.g low morning cortisol, high evening - night cortisol = crappy sleep.

    I'm no expert in resetting circadian rhythms, but you may try: protein first thing in the morning (at least 50g), sun exposure (natural or artificial, also first thing in the morning). In the evening f.lux on your PC, blue blocker glasses (orange color), minimal lights (especially blue) 2-3 hour before bed.


    For more info you can look in the general sleep thread for more info.

  • edited November 2014

    Thanks DagothUr.


     


    I'm 30 years old.


     


    I'm thinking of trying optimen from optimum nutrution for including most of the vitamins/minerals:


     


    However, for now, my main focus is only on improving sleep so I don't want to try lots of things at once. I want to add one thing at a time so I can measure what has been effective for my sleep quality improvement.


     


    I tried searching for GABA, glycine and MCT oil but couldn't find it in local stores. For glycine they show me the bag full of liquid which is injected to patient.


     


    Yes, I'm taking bacopa 200 mg.


     


    For fish oil, I take it in capsule form from optimum nutrition. It comes in 1000mg capsules. How many should I take?


     


    I have installed f.lux in all my devices. I jailbroken my iphone and ipad just for installing the f.lux.


  • DagothUrDagothUr
    edited November 2014


    Thanks DagothUr.


     


    I'm 30 years old.


     


    I'm thinking of trying optimen from optimum nutrution for including most of the vitamins/minerals:


     


    However, for now, my main focus is only on improving sleep so I don't want to try lots of things at once. I want to add one thing at a time so I can measure what has been effective for my sleep quality improvement.


     


    I tried searching for GABA, glycine and MCT oil but couldn't find it in local stores. For glycine they show me the bag full of liquid which is injected to patient.


     


    Yes, I'm taking bacopa 200 mg.


     


    For fish oil, I take it in capsule form from optimum nutrition. It comes in 1000mg capsules. How many should I take?


     


    I have installed f.lux in all my devices. I jailbroken my iphone and ipad just for installing the f.lux.




    So vegetarian for 30 years. I take it you fully understand that you may have deficiencies of some micro-nutrients and that may impair some aspects of your body. If you are confident in the multivitamin you take, ok.


     


    Taking GABA most likely will not be beneficial, because it doesn't cross the blood brain barrier.

    If you need something GABA-ergic, try Phenibut short term.


     


    If you want glycine, buy it in powder form online:
    http://www.iherb.com/search?kw=glycine+powder&x=0&y=0#p=1
    http://www.ebay.com/sch/i.html?_odkw=glycine&_from=R40&_osacat=0&_from=R40&_trksid=p2045573.m570.l1313.TR0.TRC0.H0.Xglycine+powder&_nkw=glycine+powder&_sacat=0


     


    Same goes for MCT.

    You may be actually taking enough fish oil, considering Dave recommends 1g Krill oil, which is considered somewhat more bioavailable that plain fish oil. Maybe up to 2000-3000 mg day and see how it works.


  • Yes I have read them all. Try everything suggested knee at a time. But still haven't been able to get quality sleep consistently.
  • DManDMan Master of Arts ✭✭✭

    Try salt in the morning and day light... Get a lamp that emits daylight. Works for me really good.


    May you be well, may you be happy, may you be healthy, may you be loved.

    How much to eat:
    advanced | How to train: bulletproof training | HRV: HRV FOR TRAINING HRV BASICS What Affects HRV | Brain  & Memory dual n back training advanced training

     

     

  • I drink two glass of warm water every morning. I squeeze a lemon and add some salt in one of the glasses.


    I have got philips golite blue but I got mild headache every time I use it even at the lowest brightness. If I goto balcony for sunlight then will it have similar effect?
  • I battle similar issues. I had a period of time when I was doing really well. But I was doing several things at the same time, so I'm not sure what helped the most. Iodine, daily morning walks for fresh air and sunshine (no sunglasses to get the bright light to the eyes), and supplementation for mitochondria. I have no proof, but speculate that it's related to mitochondria.

  • Berry, what kind of supplmentation have you used for mitochondria?


  • SystemSystem mod
    edited November 2014

    Before the Unfair Advantage came, I tried PQQ and Ubiquinone. I haven't been using any supplements for a few weeks now. I can tell a small difference, but not enough to go back.


     


    I also have been reading a lot of Jack Kruse. He has lots of mitochondria advice, if you can follow him. I'm not saying I can follow him, but sometimes I get what he's saying. My gut feeling tells me he's right. DHA is key. I have been eating more seafood.


     


    This video is really interesting, especially starting at 31:30. At 58:50 he has some interesting things to say about a vegan diet. https://www.youtube.com/watch?v=yboyGPjekCU


     


    Oh, another tip is to reduce your EMF exposure! I turn off my wi-fi at night now. I think that helps too.


  • I have been having good results with the 1 tablespoon of raw honey 1-2 hours before bed. I wake up with less brain fog after that. I heard Dave mention that the brain uses more fructose at night and boosting it before bed helps avoid the deficit in the morning hence causing the headaches.
  • Thanks j2180. Will try that.


  • DManDMan Master of Arts ✭✭✭
    edited December 2014

    Hey, man the light hacking works if you get outside but during the winter it's dark in the morning and late afternoon so stepping onto the balkony might not work during winter....depends where you live of course. :D


     


    However the first thing I did was buying these fancy glasses you can see in my profile pic... helps me along with HRV training to get to sleep quickly. I also plug my ears and use a sleeping mask in order to not see anything anymore. Works wonders for me.


     


    First thing I wake up in the morning will be mask off. and already I see more light and this instant I feel more energy. Next step I got me the following cheap and simple lamps:


    http://www.amazon.de/Exo-Terra-PT2189-Reptile-W%C3%9CSTEN-TERRARIENLAMPE/dp/B00101GDIG/ref=sr_1_3?ie=UTF8&qid=1417682006&sr=8-3&keywords=uvb


    http://www.amazon.de/Exo-Terra-PT2191-Natural-Vollspektrum-Tageslichtlampe/dp/B00101IC7G/ref=pd_sim_petsupplies_1?ie=UTF8&refRID=0QQM71FS61S970GNAGNY


    These are not just cheap but also effective for light hacking in my experience.


     


    I also have 2 of these and I put them on blue in the morning...red evening... sometimes something in between.


    http://www.amazon.de/Philips-Energiesparende-LED-Technologie-Fernbedienung-7099860PH/dp/B009567QPC/ref=sr_1_20?ie=UTF8&qid=1417682402&sr=8-20&keywords=hue


     


    And one normal lamp...


    I have them all working via remote control and switch them on after putting off the sleeping mask... Ready for the day! And believe me I am not a morning guy.


     


    Another thing I have just recently bought is a therapeutic UVB lamp for my psoriasis and vitamin D during winter. It seems to help as well. But thats expensive not like the other two lamps...


     


    Then some warm liquid,  some salt and protein in the morning, some kind of movement and breathing


     


    Thats probably the basics of my daily routine even though I stopped the exercise in the morning stuff at the moment and I can go back to intermittent fasting and a little bit of theanine.


    May you be well, may you be happy, may you be healthy, may you be loved.

    How much to eat:
    advanced | How to train: bulletproof training | HRV: HRV FOR TRAINING HRV BASICS What Affects HRV | Brain  & Memory dual n back training advanced training

     

     

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