Wondering anyone might have a similar situation and could share any tips/advice?
I’m 41 male, no problem falling asleep but after getting 8+ (even 9 or 10 hours) of sleep I’d still feel tired/sleepy when I wake up. I usually sleep between 11:30pm-1:00am (usually on the earlier end) and wake at 8 or 9am, sometimes even close to 10am. When i wake up, I still feel tired/sleepy and can probably go back to sleep but I try not to. I’ll carry out my day as usual, but by 3 to 4pm I’d be extremely sleepy. I’d avoid going to sleep as I don’t like to have that habit, but even when I do take a nap (usually around 30min) I’d still wake up feeling very tired and cranky. I think 4 or 5 nights of 7, I’d be able to sleep through the night but the other nights I might wake at 5 or 6 to go to the bathroom, but can usually fall back asleep after.
I think my diet is pretty healthy, minimal processed foods and avoids sugar, and generally eat every 3 hours starting from 9am. I exercise regularly, alternating between gym weight training and jog about 5km.
I’ve had sleep test done before and diagnosed with mild sleep apnea. I do have a thing that’s similar to a nightguard that pushes my lower jaw forward to reduce snoring, but I don’t think it works. My BMI is 21.5.
I’ve tried magnesium glycinate, magnesium skin spray, and melatonin but none of them helps. Also tried pre-sleep stretching and also meditating which didn’t help.
I’m currently not working so I don’t have much work stress, but obviously there are other common stresses.
Any advice or comments on how to improve my sleep and energy level would be greatly appreciated!