Food/Drink What foods help with sleep?

[godhatesacoward]

I'm tired of being reliant on pills for it

 

[Devil's_Advocate]

Google foods high in melatonin and tryptophan and consume them.

Expose your skin to sunlight for at least 30-60 minutes per day. Darker pigmented people need more equivalent sunlight exposure. Your body needs lots of sun exposure to synthesize not only vitamin D but also melatonin. You can also try getting infrared lamp. Incandescent light bulbs, candles, bonfires also work to lesser extent.

 

[tabascojet]

Google foods high in melatonin and tryptophan and consume them.

Expose your skin to sunlight for at least 30-60 minutes per day. Darker pigmented people need more equivalent sunlight exposure. Your body needs lots of sun exposure to synthesize not only vitamin D but also melatonin. You can also try getting infrared lamp. Incandescent light bulbs, candles, bonfires also work to lesser extent.

What about one of those uv mask things the gen zers love..

 

[milliniar]

Tofu and nuts

 

[Devil's_Advocate]

What about one of those uv mask things the gen zers love..

I am not quite sure what you mean.

If it's supposed to block out UV light it's mostly bs(similar to those gimmicky yellow glasses). The answer is to just avoid UV light(from screens) completely close to sleep. But even if you glance over at your phone to check something it's not the end of the world.

 

[Fug]

I am not quite sure what you mean.

If it's supposed to block out UV light it's mostly bs(similar to those gimmicky yellow glasses). The answer is to just avoid UV light(from screens) completely close to sleep. But even if you glance over at your phone to check something it's not the end of the world.

Obviously none of us are practicing this since we all sherdog most nights of the week

 

[JonnyBonesPharmacist]

Weed cookies. Check into it. Game changer

 

[ChessJitsu]

I like to put myself in a carb-coma to fall asleep sometimes.

 

[Devil's_Advocate]

For those who want to take something to fall or stay asleep:

Fall asleep:

1. Melatonin. Start at smallest doses like 0.1-0.5mg and only raise if less doesn't work. Oral melatonin has terrible bioavailability (as little as 3%) so many people will need to take much higher equivalent doses. When you're ill, stressed, etc your melatonin intake will need to be higher. You can go as high as you need and effectively there's no upper limit dose. The worst to happen is you may get contradictory stimulatory response.

2. Magnesium (glycinate, threonate, etc and even even cheaper forms like oxide, citrate, etc are fine albeit citrate might cause stomach issues in higher doses of you know what I mean). 500-1000mg

3. Glycine 1-3 g

Stay asleep:

1. Ashwagandha or Bocopa 0.5-2g(reduces cortisol spikes). L-theanine is a weaker version of these two but you can take 200-400mg.

2. Extended release melatonin. Same type of dose. You can double up with the regular or just take it earlier in the night.

3. Taurine. 1-3 grams. Reduces cortisol spikes.

4. Phosphatidylserine(reduces cortisol spikes) 500mg.

More productive sleep:

1. Zinc (Picolinate,Gluconate, etc) 25mg

2. AAKG 1-3g

If you constantly wake up stiff and achy:

1. Give TMG a try. 1-2g before bed.

 

[Xoleth]

If you constantly wake up stiff

Actually, I do

1. Melatonin

For me, it was weird. But I think I did 3 mg. Woke up sleepier than before, drowsy.

 

[Devil's_Advocate]

Actually, I do





For me, it was weird. But I think I did 3 mg. Woke up sleepier than before, drowsy.

Give TMG a try. It could be a (under)methylation issue. I'd wake up stiff and sore every damn day. Now it's completely fine. Betaine has some other benefits as well.

For melatonin, many people do much better with a super tiny dose like 300 mcg(0.3mg). So if you're feeling drowsy you may want to try taking a smaller dose.

 

[godhatesacoward]

Weed cookies. Check into it. Game changer

Enticing but I have to decline

 

[mogul]

An electric blanket

Whack that on 30 minutes prior going to bed
And then keep it while your in bed

Better than any food or medication

 

[BroScienceTalkatWork]

not quite what you’re asking but I’m making a conscious effort to switch to complex carbs for late night snacking

Hash browns.. brown rice etc

Nothing worse then milk and rice and you gotta feed yourself every 30 min

 

[Rhood]

High protein or Hearty meals.
Avoid carbs, salads, fruits, desserts, soups, and especially bread/crackers/pizza/pasta.

I find it extremely difficult to sleep if I eat light meals, heavy carbohydrates, or anything that burns calories fast.

 

[Devil's_Advocate]

I highly recommend trying berberine. It can have effects comparable to melatonin for sleep. Some nights I take a gram and I notice deeper sleep.

 

[Trabaho]

Google foods high in melatonin and tryptophan and consume them.

Milk and carbs before bed. Carbs make me sleepy. Milk makes "tryptophan".

Darker pigmented people need more equivalent sunlight exposure.

That was racist - Tyron Woodely.

 

[GSP_37]

I could be wrong but I thought I read something about magnesium and sleep in addition to leg cramps. I'd go with sufficient potassium for a calm state. Can't fall asleep if you're fidgetting too much.

 

[Beechwood]

Beets. i began taking a beet supplement and found I slept better as a result. Later reading a books on beats I found that commonly happens, they help improve sleep. Beet juice would likely do the same. beet juice tastes awful to me though.

Something else that helps me to sleep is to not eat dinner. I just eat two meals a day typically, breakfast and lunch. If I eat dinner I'm up most of the night typically.

 

[Scott Stapp]

Mom's spaghetti.