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  1. #1
    Registered User Cautious1's Avatar
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    Best supplement for sleep?

    It takes me like an hour to fall asleep and I wakeup from the slightest of noise or light so In guessing my sleeps aren’t deep enough. I get about 7/8hrs sleep a night and still tired as hell when I wake up.

    Anyone know any good supplements in UK to help fall asleep quicker and into a deeper sleep?

    I’ve seen people on old forum posts say iForce Nutrition OutCold is good, anyone used that before?
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  2. #2
    Registered User Ghawk21's Avatar
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    Melatonin may help. I would look at your pre bed routine too. Don't watch tv, play on your phone or computer in bed or right before bed if possible, that can make it harder to fall asleep. Keep an eye on daily caffeine intake and maybe look at cutting it off earlier than what it is now (if that applies to you.) Eating right before bed can cause issues for some people, really there's a lot of factors you could look at adjusting before looking at supplements.
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  3. #3
    Registered User Cautious1's Avatar
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    Originally Posted by Ghawk21 View Post
    Melatonin may help. I would look at your pre bed routine too. Don't watch tv, play on your phone or computer in bed or right before bed if possible, that can make it harder to fall asleep. Keep an eye on daily caffeine intake and maybe look at cutting it off earlier than what it is now (if that applies to you.) Eating right before bed can cause issues for some people, really there's a lot of factors you could look at adjusting before looking at supplements.
    I’m watching TV and on my phone always before bed. tbf my phone screen light makes me tired and easier to fall asleep if i’m on it long enough.

    I only take a caffeine capsule in the morning before a workout so shouldn’t effect my sleep.

    I eat 2/3hrs before I go sleep, only a 400kcal meal.
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  4. #4
    Registered User Ghawk21's Avatar
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    Originally Posted by Cautious1 View Post
    I’m watching TV and on my phone always before bed. tbf my phone screen light makes me tired and easier to fall asleep if i’m on it long enough.

    I only take a caffeine capsule in the morning before a workout so shouldn’t effect my sleep.

    I eat 2/3hrs before I go sleep, only a 400kcal meal.
    Try reading some basic sleep hygiene techniques, you'll find avoiding screens to be pretty much universally suggested.
    https://www.cdc.gov/sleep/about_slee...p_hygiene.html

    You may think staring at your screen helps tire you out but the light effect can mess with your ability to fall asleep and stay asleep. Your phone might have a blue light filter and/or nighttime mode, at least use that if you can't put it down.
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    Registered User PartyGuy414's Avatar
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    I tried posting a list of sleep supplements that will really help, but unfortunately, because my post count is so low, I can't post anything.

    So, here it is on pastebin. Just take out the spaces:

    https : // pastebin . com / 7V2LTwje

    I spent a ton of time researching the best supplements, including links to them, and showing where you can find the research about them. I hope some people will take the time to read my post.
    Last edited by PartyGuy414; 09-19-2020 at 03:08 AM.
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    Registered User Zschnack87's Avatar
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    Melatonin and no screen time. I know you said it makes you tired, etc. but your eyes supposedly stores that light or something and it makes it harder to sleep. Maybe try some soothing or relaxing sounds. I use a fan. If you are the camping type, camping a few days is supposedly helpful for grounding you and resetting your internal clock. I hope you get this figured out.. Sleep and rest is one of the most important things. Good luck.
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    Registered User PartyGuy414's Avatar
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    Originally Posted by Zschnack87 View Post
    Melatonin and no screen time. I know you said it makes you tired, etc. but your eyes supposedly stores that light or something and it makes it harder to sleep. Maybe try some soothing or relaxing sounds. I use a fan. If you are the camping type, camping a few days is supposedly helpful for grounding you and resetting your internal clock. I hope you get this figured out.. Sleep and rest is one of the most important things. Good luck.
    Lots of phones have blue filters built into them now. If not, you can download an app. It will slowly turn your screen to a dimmer color based on the time of day. They sell glasses that have this feature in them, they sell things you can cover your TV that will do it. My Galaxy S8 has it built in, but if you just search "blue light filter" in the app store, you'll find something.

    For PC, I highly recommend getflux. Just Google "getflux" and you'll find it. It runs off your zipcode and will dim your screen later in t he night so you won't have those negative effects of brightness distorting your seep.
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  8. #8
    Registered User jaxqen's Avatar
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    I tried:
    - tea for sleep; a combination of valerian, chamomile, lavender and others. It helps a little, I wake up in a better mood.
    - some pills that contain the same stuff as the tea (plants) - same effect as the tea
    - melanonin. 3-5 mg doesn't do much for me. With 10 mg I sleep a little longer, but i wake up very sluggish.
    - ZMA before sleep. Doesn't do much.
    - hot shower before bed might help, it lowers the temperature.
    - 5-HTP - nothing
    - giving up caffeine or drinking it only in the morning - it helped

    Didn't try GABA, some say it doesn't cross the blood-brain barrier. Also,L-tryptophan might help some.

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