I just started using CBD oil and found it helps me get very relaxed for sleep and more importantly perhaps it helps me stay asleep for eight hours.
I am generally pretty wired so I have to remove stimulants and take good care of some habits in order to get some good shut eye. I also take a Vitamin D pill daily due to lack of sunshine.
Some of my limitations:
- Only decaf coffee from midmorning onwards
- No phone while in bed
- No meals too close to bed time
- No more afternoon naps
Habits:
- Try to get to bed around the same time on weekdays
- Read something, even it’s 3 pages of a book
- Embracing, rather than fighting, that feeling of tiredness, especially after a TR workout, or a gym training session. For me, it just feels good when you can’t wait to get some shut eye, rather than being forced to bed, and trying to fall asleep.
I’ve also noticed that using a foam roller does help in giving a relaxed feeling, so sometimes I’ll give myself a nice cheap foam roller massage and hit the sack.
I know the struggle, believe me. But these few tweaks have certainly helped a lot.
Op have you found anything that works?
3 nights now in a row I’ve gone to bed at 9 and woke up at 3.
With or without bluelight before bed
With or without melatonin
No alcohol or other drugs
No caffeine after 9am
No naps
I’ve gone to bed at 9 for years
I go to bed extremely tired and wake up at 3 WIRED, cannot fall back asleep until about 5:30 and then I have to wake up at 630 and I’m extremely tired all day and it completely destroys my workout.
I’ve had similar experiences in the past. Quite a few years ago I read that in this scenario it is better to just stay up/awake and go on with the day. The inference was that your body has gotten the rest it needs for that day. There are days when I awaken at 3 or 4 am and initially I feel wide a wake but then realize I really am still tired in which case I go back to bed but usually don’t sleep well. Other times I wake up and I know I’m ready to go for the day.
Funny you say that because I was just thinking if it happens again I may just stay awake and get a workout in.
CBD really works well for me. I use a full spectrum CBD.
What works even better was some THC - I had some gummies that I cut into 1.5mg chunks - not enough to get high but the best night sleep ever. Unfortunately I ran out and don’t want to drive to the next state over to get more. 
I usually wake at 3am too but can usually fall back to sleep without much problem unless I had been drinking.
I recently read “Why we sleep” after it was discussed on the TR podcast. It’s really interesting! Most of the “sleep hygiene” points already made are discussed and are a great start: Consistency in sleep/wake time, limiting screen use, paying attention to light levels late in the day etc. I have a bright broad-spectrum lamp that I use in the morning after waking up, I find that helps lock in the AM part of the circadian clock as Seattle mornings are dark and frequently grey.
A few other interesting take-homes from it:
-Chemical sleep aids are nearly all really bad for you, and the “sleep” they produce lacks the positive regenerative properties of the real thing. Regular Ambien use is associated with all kinds of bad outcomes, including increased risk of infection, heart attack and cancer. Causal underpinnings are not clear (not saying Ambien is a carcinogen or anything) but that’s what the epidemiological data say. I used to take Ambien occasionally to help with jet lag, but no more.
-Melatonin is safe and a good option for occasional use.
-The idea that we need less sleep as we age is incorrect; we are generally less able to achieve good, restful sleep as we age, but measures that improve sleep quality in older folks have very positive effects on physical and cognitive performance.
-There is no way to adapt to too little sleep. It just doesn’t work. Physical and mental function will always suffer if you’re sleeping very little, and only 1-2% of the population can naturally “get by” on under 6 hours.
I would preffer not to use cbd until it has some studies done on potential long term effects.
I was tested with very low vitamin D a couple years ago and was told by my doctor it is extremely common in the winter months in the northern hemisphere. He told me to take a USD certified supplement. I followed his advice and it made a huge difference. It might not work as good as sunlight, but it did help. If you haven’t tested in the winter, get it done. I learned vitamin D deficiency has a broad range of side effects.
I actually got an Ooler sleep system to help keep my bed cool. I bring the temperature down to 60ºF and I found that it has helped me to be more comfortable at night. I still wake up once or twice, but I’m usually able to fall back asleep quicker.
I’ve also started taking 8,000IU vitamin D during lunch time, this may also have had a positive effect on my sleeping but I can’t be totally sure. I’m planning on getting a blood test to find out my exact vitamin D numbers.
I read in “Why We Sleep” that sleep requirements don’t reduce as you age, it’s just that you’re sleeping worse as you age. The idea is to get quality sleep for 8-10 hours a night for as long can in your adult life.
Yes I suspect this is also my case, my last blood test was a couple years ago during the Summer solstice. Even then, my vitamin D was borderline low. However I still need to get an updated blood test to confirm this.
Come summer-time this is an excellent option. Dead-quiet roads and you could log a century and be home for morning coffee.
My morning coffee is 530 or 6 am, so not in my case!
Likewise, I was more referring to the next cup/pot that you share with your significant other (if you have one). Either way, summer mornings pre-sunrise are some of my favorite rides all season. Can’t beat them.
Absolutely. Great mellow feeling for rest of day too.
I can’t recommend this book/audiobook enough:
The Sleep Solution by W. Chris Winter. It WILL improve your sleep.
I can already see that the reason you wake up at 3 and can’t fall back asleep is because you’ve trained your body to do so. There are remedies and you sleep doesn’t have to suck.
How so?
Too much to get into it on a thread, but read and follow the advice and it’s sure to help
I did follow all the advice. But thanks.