I usually take 200mg of theanine a night and use the “calm” magnesium powder with 5mg of melatonin. All that usually makes me pass out within an hour. Great advice and supplements being mentioned here!
Luckily I live on a farm, no outside light and good heavy curtains!!
Any recommendations for ear plugs, or just something basic?
I struggled a lot with sleep, deep sleep especially hits me if i dont get enough. Next day i am losing 50% of my cognitive abilities.
What helps me most is reading. Spending 30-60 mins with a book i like helps me to sleep faster but also improves my deep sleep. May not fit “sleep hygiene rules” but i am also reading from my kindle.
Also supplements mentioned in this thread is explaining the growth of OTC drug market.
As a counter to ear plugs, depending on your situation, I’d also suggest sleeping headphones.
I tend to suffer from a “busy mind” when I try to sleep and need a distraction. For years, I’d listen to the radio a bit until I fell asleep. But if / when I woke up, I’d be back in the same situation and it always drove my wife insane when I’d kick it back on (even super quietly) at 2:30AM (she is a saint, btw).
A few years ago I started sleeping with wired sleeping headphones and 2 years ago I switched over to BT ones. The BT ones have been a godsend. No longer need to get tangled up when I roll over, etc. and small enough that I don’t notice them when I sleep.
I just use one side at a time (and change ears if I roll over, etc). When I wake up in the night, I’ll swap out the now-dead one for the other in the case, put on a podcast again and quickly go back to sleep.
Again, depends on your situation, but for me they are indispensable.
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Hop flowers in a pillow case, put it next to your sleeping pillow and you’ll be asleep in no time.
I’m seeing hop flowers on the vine now in the U.K. so you may be able to find some locally to you
link in my earlier post - silicone and mouldable is key IMHO
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I find that celery juice helps. It could be placebo, but whenever I drink celery juice, I wake up the next day kinda amazed.
Not supplements, but I’m a huge believer in sleep hygiene. In particular keeping it dark and cold made the biggest difference for me (quiet doesn’t hurt either, but isn’t an issue where I live).
If you struggle with getting the air temperature low enough for whatever reason consider investing in an Ooler, it has made the single largest difference in my sleep quality of everything I have tried. They aren’t cheap, but are less expensive than running the AC
For darkness - I tried a sleep mask for a long time, but just couldn’t get it to stay on or feel comfortable. Blackout curtains were a bit pricier, but investing in high quality here can really make a difference.
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I used to wake 4 or 5 times a night …CBD/THC prescribed by doctor, problem solved
You should read “Why we sleep.” Really good Information.
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I read/was told that it’s best to take VitD with some Fat ie very close to a meal. Something to do with helping its absorption into the body. How true it is I don’t know but it can’t do any harm trying it
I think you are getting wound up about your sleep quality and it’s affecting your sleep quality.
My advice would be to take your supplements earlier in the day. When you go to bed try to spend a few minutes practicing mindfulness. Once in bed I turn on the radio so it’s only just audible and tuned to classical music. Head down and gone in under 10 minutes. I get between 75 and 105 minutes of deep sleep and slightly less REM sleep.
Do you use any App to measure your HRV? If not, I recommend HRV4Training. It will help you regulate when and when not to exercise.
By the way, I have a MSc in Sport Psychology. My reading of your post suggests anxiety, which you can overcome by being kind to yourself. Look inside and acknowledge your achievements.
Good luck!
P.
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Vitamin D is fat soluble so that is correct.
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Thanks for the reply, I wouldn’t class myself as anxious, but I like to be good at something if that makes sense? I understand the role of sleep, and bad sleep seems like wasted potential! I have just ordered some ear plugs and a mask (can’t see me getting sex any time soon once my wife sees me)
I actually do body scan fairly regularly, just concentrate on toes, move to arches, ankles etc. It’s very useful to help me focus on the present.
The only time I would classify myself as anxious is if there’s a VAT submission looming and I haven’t fully finalised the accounts, or if an important race/something is a day or so away. Apart from that I’m fairly chill, I would consider quite lucky in that respect.
It thank you 
This was going to be my suggestion as well. Great book.
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Same here, i never have deep sleep in the 2nd half of any of my garmin sleep records. When I had a samsung watch it would record more deep sleep across all periods. I take it with a pinch of salt
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I don’t think supplements are sustainable. Secondly, you run the risk of all athletes of breaching drugs in sport rules.
Have you tried doing your TR sessions in the evening.
Have you had a monitored sleep clinic assessment? I ask as to my surprise, my test indicated Apnea. I say surprised as I don’t fit the mold, I’m fit, slim, don’t smoke and only occasional drinker.
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What did you do about it?
I have the opposite issue most here report, I have a lot of deep sleep and very little REM. I have been trying to increase it. I track with a Garmin Fenix 6 and have noted a high timeline correlation with when it says I have REM and when I have dreams…wake from a dream, look at watch time, the sleep report shows a small block of REM at that time. I know its not perfect but seems to be pretty good.
I also don’t think supplements are sustainable, that’s for sure. It was a knee jerk (quicker) perceived solution than forming habits. I’ve ordered a sleeping mask and some ear plugs and stopped taking vit d3 in the evening. Hopefully it’ll help. I’m trying to brush up on sleep hygiene too, but I’m pretty good on the face of things, once the kids are in bed I’m very happy to wind the brain down ready for bed
I type this as I’m doing a Tr workout at 6pm, but generally I’m around 1-2pm before the school run. I find a hard effort at night time hard to relax from !
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Not sure if blue light blocking glasses have been mentioned, they help me when I put them on 2 hours before bed. Also I don’t use my phone 2 hours before bed, keep most lights turned off and just watch tv. Those little things have helped me go from 5-6 hours of sleep a night to 6-8 hours a night of sleep!
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