How can I get deep sleep?

Seeking Advice
1

I go to bed between 8-9 PM and wake up around 5 AM. I only drink coffee at 6 AM and maintain a healthy lifestyle with regular workouts and a balanced diet. Despite not using my phone much in the evening and taking melatonin gummies and ashwagandha, I only manage 5-8 hours of sleep, with just 25-50 minutes of deep sleep. Even on nights when I sleep for 7 hours, I feel sleep deprived the next day. How can I improve my sleep quality?

2

I’m in the same boat and have tried everything. I have an appointment with my doctor on the 24th. I’ve joked about hiring a part-time anesthesiologist to help me sleep!

3

Try taking magnesium glycinate and drinking tart cherry juice about 30 minutes before bed. Also, consider stopping melatonin as it’s not recommended for nightly use.

4

Kei said:
Try taking magnesium glycinate and drinking tart cherry juice about 30 minutes before bed. Also, consider stopping melatonin as it’s not recommended for nightly use.

How much magnesium should I take?

5

Kei said:
Try taking magnesium glycinate and drinking tart cherry juice about 30 minutes before bed. Also, consider stopping melatonin as it’s not recommended for nightly use.

I already take magnesium glycinate daily. Tart cherry juice helps, but it’s pricey—I was drinking 16oz, which costs about $10 for two servings. I know melatonin isn’t the best, but it’s affordable. Without it, I can’t sleep at all. I have PTSD, which complicates things. Prescription sleeping pills haven’t worked for me.

6

@Marin
I take between 400-600mg of magnesium, depending on how intense my workouts are.

7

I’m also interested in learning how to improve sleep quality.

8

If I go to bed at 9 PM, I wake up at 3 AM and can’t fall back asleep. But if I go to bed at 2 AM, I wake up refreshed at 8-9 AM.

9

Kyle said:
If I go to bed at 9 PM, I wake up at 3 AM and can’t fall back asleep. But if I go to bed at 2 AM, I wake up refreshed at 8-9 AM.

If I stay up past midnight, I won’t sleep at all that night.

10

I’ve managed to control my hereditary insomnia by staying very active during the day. Doing more work, engaging in physical activities, and pursuing hobbies have helped me exhaust myself enough to sleep better.

11

@Mack
I keep busy from 5 AM to 6:30 PM, but my mind still races at night.

12

Marin said:
@Mack
I keep busy from 5 AM to 6:30 PM, but my mind still races at night.

Have you tried reading or studying something new in the evening? Sometimes engaging your mind with learning can help.

13

When do you usually stop eating before bed?