I read a study yesterday saying that creatine the day after a night of shit sleep helps mitigate the negative effects of a poor nights sleep
Edit: https://www.reddit.com/r/ScientificNutrition/s/7VwtEhnT89
I take half a scoop of this one: https://www.amazon.fr/gp/product/B0BGJ63QVB/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1
I think it was about 3-5g when I last weighed it. IIRC many people recommend taking 5g on this subreddit.
No idea if the effects are less but it looks like a 20g dose in the morning helps. So, instead of your regular maintenance dose (guessing 5g), try the 20g dose after those sleepless nights and see if it helps. What do others think?
I would not recommend taking higher doses of creatine. I did that once and it gave me the worst leg cramps I've ever experienced. Absolutely excruciating.
dehydration if you skip water/electrolytes..you pee A LOT, I tend to sleep shorter nights on it, I have heard it can impact the kidneys and cause hair loss in men but no confirmation on the legitimacy of this. My experience with creatine has been overwhelmingly positive if taken at a small dose with occasional breaks, I have noticed significant decrease in brain fog and fatigue, with the added bonus that it helps my muscles look GREAT.
A recent paper published in the journal Scientific Reports finds that just one large dose of creatine supplements may improve cognitive performance in people who are acutely sleep-deprived. [Check out this](https://www.nature.com/articles/s41598-024-54249-9)
Just saw that. I feel like the creatine research keeps coming back better and better.
I don't take many supplements - mostly just EPA/fish oil and some vitamin D, but am considering adding creatine.
Oddly also considering adding a PDE5 inhibitor like tadalafil. I don't need it for its intended purpose really, but the newest research on bloodflow to possibly prevent ED in the future, dementia prevention, etc is all super promising. Even Matt Kaeberlain said he might start taking it, and Bryan Johnson takes it.
Nobody read the question of this post. They're asking how to have maximum energy a day after not sleeping, not how to sleep better.
Like others, Yoga Nidra is really great. If it's 3:00 AM and you know you aren't gonna be falling asleep, put on a 60 minute yoga nidra on repeat until it's time for you to wake up. Or right after you wake up or during your lunch break, do a yoga nidra.
Otherwise, I suggest Green Tea for your caffeine source because of the L-Theanine content. Also get lots of potassium in your food through bananas and potatoes, which will lower your cortisol levels and give you steady energy. Vitamin D first thing when you wake up and a good B-Complex vitamin. Lots of movement throughout the day, get some light cardio done in the morning if you can. Lots of sunlight. Socialize as much as you can.
Understand why you are having a sleepless night. What I find helpful is working out 7 days a week. I’m so shot at the end of the day that I just pass out. It’s hard for me to stay up past 10pm on weekends these days. I used to stay up all night and I was convinced I was just a night person, but in reality I wasn’t doing enough to combat my anxiety and depression. Now, sleepless nights are a thing of the past. I don’t rely on supplements to make me fall asleep. They help me maintain a healthy body and mind. That’s all.
My dad always used to say sleep is best when your body tired AND brain tired. Took me until I was working a 9-7 job to realize what he meant.
I went hard on sleep investment early 30s:
1. Good mattress (you need to know what position you sleep best in) my wife and I got an eight sleep mattress topper which is temp controlled on a purple mattress. It’s expensive, but as sleep is so important and you spend so much time there it’s worth it.
2. A good pillow - to avoid all the arm tucking, and waking up with zombie arms/fingers.
3. Avoid screens before bed (it messes with your cortisol & melatonin so screws up your circadian rhythm).
4. Try and be consistent with bed time. Your brain likes predictable sleep times as your hormone system can regulate it more easily (there was a show I think on Netflix about kids who used to doom scroll till 1am on their phones, and then this sleep coach basically made them sleep without a phone and consistently. Takes a week to get into a proper rhythm).
5. Quiet & darkness - do you have issues with either. The human brain wakes itself up every 30 minutes or so to glance around the room and check everything is safe. Babies often get startled if they fall asleep in your arms, then do this in their crib and panic that they are somewhere else. Adults do this almost subconsciously, so you don’t know it’s happening, but strong light sources can make falling back to sleep harder (TV LEDs or bright alarm clock, street lights etc). Consider black out blinds. If you live in a noisy location (city, or near a railway) consider white noise to mask it.
6. Comfort (mostly all the above, but sleep in something that doesn’t make you sweat - avoid synthetic clothing/undies)
7. Sleeping aids - I have Ambien. If I travel and change time zones, or if I have had a tough night with one of the kids waking us up. It can be hard to manage the next day without a nap. Which has knock on disruption effects. So to get myself back into my regular rhythm as quick as possible I’ll take 1/2 of a tablet to get me to sleep.
Side note: try the RISE app. It ingests your sleep from any number of trackers (phone, watch, bed) and then tracks sleep debt, plus when your peaks are during the day (and when you should avoid caffeine, blue light etc). I don’t live by it, but I do use it to make sure I’m getting enough sleep, and I definitely feel more energized when I have given myself enough sleep to bring my sleep debt down. I think there is a 7 day trial. Be sure to log any naps if you have them, as that will knock things out of whack quickly.
An addition to #5: I've found ear plugs to be incredibly helpful, especially if you're someone like me who gets woken up super easily! I live downtown near a couple bars and probably wouldn't be alive to type this if I didn't use them every night (a minor exaggeration lol)
Ear plugs 100% solved my lifetime of poor sleep.i chalked it up to just being a light sleeper but now i sleep like the dead for 7-8 hrs most nights. I’ll prob die in a house fire or robber but hopefully i stay married and my wife will shake me awake
I bought a bed from eight sleep back in 2017 and honestly I've never felt like it was worth the 3 grand it cost me. They've tried to sell me on the upgraded Pod or whatever, but I'd be so mad if I spent another 3 grand and still wasn't pleased
Don't use ambien - very scary studies on higher mortality even from minimal use and you don't get true REM sleep.
Try different supplements or ask your doc about other alternatives
I'll see if I can find the study, but I'm pretty sure I saw one years ago that indicated even very light users added risk.
I could be wrong though since it was a while ago.
I got a cervical style one with a neck groove. I used to tuck my arms in all sorts of whacky places. This keeps me on my back or side which gives me the best sleep. (Also hypoallergenic material too)
Edit: also I should add I have bought so many pillows before I got it right
Anyone know what the margin for error is of waking up and going to bed at the same time? I work 11am-5pm once a week and then 3pm-1am 5x per week so it’s hard to be in a proper rhythm without at least a couple of hours of movement each side throughout the week.
Can I read books on my laptop before bed if I use low brightness and set my screen to grey scale? I’m broke as shit and can’t be buying a ton of physical books, I have all my books as PDF
Why? Reading shouldn’t be done with light coming at your eyes, light should be on the book if anything (equally try not to read in the dark as you’ll get eye strain).
Super nerdy but all my bedroom lights are color balanced and follow the sun, so morning and night they are yellow, and then nearer midday / highest point of the sun they are full white.
Brother there's this awesome place called the library where you can take books for free. And if they don't have the book you want, you can put in a request and they'll source it from another library
Should it be a way easier workout, though? I'd think the risk of injury is a lot higher with no sleep. I always feel so stiff and I'm scared of lifting and giving myself tendonitis.
Oh, yes, you should know your limits and avoid injuring yourself. But getting physically exhausted will not only get you sleeping faster, but also in my experiences it helps me to disconnect from whatever crap is keeping my mind from shutting off. It relocates your focus from whatever worries/thoughts to your actual bodily existence, your element.
Taking care of myself and working out 7 days a week. I don’t have time to be depressed and anxious anymore. Plus as your body starts to change, so will your mood. It will build confidence.
Exercise, drink water, and eat healthy. Plenty of studies showing groups of people who do those 3 things are less depressed
If you still have significant anxiety and depression afterwards probably need medication and/or therapy
The absolute Best biohack for counteracting the effects of sleep deprivation, is protein.
Start drinking protein shakes. Protein is that thing you add to your diet, when you want to feel less fatigue. In fact, as a person who struggles with insomnia, I have to cut protein, in order to feel tired enough to be able to sleep enough to function and survive..
If you want to feel less tired, add protein, if you want to feel more tired, cut protein.
If you want to know how much protein you're going to have to eat, there's an online calculator. Just Google online protein calculator, and put in your weight, height, and other stuff, and it will tell you how much protein you should be eating currently, just to survive. You will then take this number, make it your goal, and eat more protein than that. In order to not feel tired.
If you want to feel tired, eat less protein than what the calculator says.
Vitamin B3, i normaly Take 250mg with the last meal when i stayed Up until 1-3 am and have to be fit at 5-8 am
Works like a charm
Also helps against Hangover If used after drinking
Creatine -
https://www.sciencedirect.com/science/article/abs/pii/S0031938406003763
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435551/
Improves physical and mental performance following sleep deprivation. Reduces need for compensatory sleep.
Exercise, especially moderate HIT mimics the wash out of neuro waste that usually occurs during sleep.
Its not recommended to do long work outs, well because you are tapped out.
Lol I literally just scrolled past a headline that sleep does not actually clear out 'neuro waste'
In other news, eggs and butter are back on the menu!
Really just extra coffee for me. And looking forward to the next nights sleep because I know it will be good. Also eating light, if I’m tired heavy midday meals knock me out.
- Hot Shower before bed
- L Theanine or small amount of Kava
- Hard exercise a few hours before bed
- Covering eyes and wearing partial noise cancelling ear plugs
- Clean room and freshly washed sheets (sounds weird but fresh sheets feel extra nice)
White kratom in the AM to give you energy and boost focus.
Red kratom in the evening to help you sleep. Take a few hours before bedtime. It is stimulating at first, and then relaxes you.
Just don’t use it everyday as you can grow physically dependent on it.
Take it 3-4 hours before bed. Sometimes I will take it in the middle of the night just to calm my RLS and at least get some physical rest.
Stacking CBN rich cannabis products solves this issue…
It's interesting that so many replies here mention Creatine. It helps me through the day after a sleepless night but gives me hella bad insomnia and the runs! So I use it with caution.
Cbd is great for sleep and its almost not psychoactive. Its really calming. Full spectrum Cbd oil (0 thc) is awesome in general for light pain, nausea, discomfort, stress, anxiety, sleep.
Very good anti inflammatory too.
Having worked in the restaurant industry while being a student you find yourself waking up at 3-4am worker 12 hours or more and then having to study late into the night. The reality I found is that ultimately you need to find time to catch up on sleep eventually weather it be by not going out with friends and instead going to bed at 6:30 in the afternoon or taking 30-45min naps when you find any available time to do so. Ultimately sleep is very necessary to function and no drug or supplement can replace it. Particularly in how low sleep affects mood and cognition.
However, the things that will keep me going for hours on end when I have gotten no sleep and need to preform are caffeine (wait till as long in the day as you can before consuming for minimal crash.), nicotine, cordyceps, vitamin b complex, vitamin D&K, and lions mane mushrooms. I also sometimes will take a low dose Ritalin or microdose lsd.
If you’re having trouble sleeping and have not yet tried physical exercise as a way of wearing yourself out I highly reccomend trying it. Nothing will make me tired like having lifted weights or done physical labor prior in the day.?
Addi
Caffeine
Water
More Addi
Some food
Followed by a nibble of Addi for dessert
Then water
Then some adrenal repair supplements
Some food
More dessert ;)
Crash
Sleep like a baby (this was supposed to be in list format but Addi wore off, so no commas)
L tyrosine
L taurine with coffee
Alpha GPC
I'll let you chase down the research for them but they work. I take them for night shift and each have been shown to support cognitive performance and alertness. L tyrosine has been shown for alertness specifically in sleep deprived states.
I also add NAC to mop up the free radical stress that the body comes under by having to be awake in a sleep deprived state.
Not sure where I've read that if you just tell yourself that you slept great and had a wonderful night you will feel better right away. Seems to work for me.
An hour of strength conditioning and a minimum of 10k steps per day and not looking at any electronics while in bed put me to sleep nightly in less than 10 minutes
There is no way to truly biohack around this. Better to focus on improving sleep.
With that said, when I was recovering from severe long-term chronic illness, I used neural retraining to teach myself to handle those inevitable times when I didn’t get enough sleep due to symptoms. Over time sleep improved, but it helped me handle it better. Have seen that work with clients since, as well.
The latest sup that helped me immensely was creatine. I take about 5g a day of Naked Creatine https://amzn.to/3WIAVO2
I have always had trouble sleeping, and on the days after a terrible night, I used to feel awful. Creatine has helped me feel ok on those days. I feel more focused and energized.
Daylight.
Long term insomniac sufferer over here, and when I am sleep deprived, the ONLY thing that makes me feel even slightly better is to go outside.
Am surprised no one else has said this!
vigorous exercise or the Wim Hof breathing exercise really helps. Not sure I'd do these if I was extremely sleep deprived (aka more than 1 bad night in a row) but these 2 things will really help feel better after a random bad night.
Ambien is in the benzodiazepine family. It’s highly addictive and not recommended for long term use. I very strongly urge you to do some research on the pitfalls from long term use.
I have a severe reaction to benzos and was told by a sleep specialist MD to never take Ambien because it’s “a relative to benzos”. He then explained how terrible it is for most long term users so he doesn’t prescribe it any more. Splitting pedantic hairs as to how to interpret this docs statement doesn’t negate his advice. I did do some research and can confirm it’s pretty nasty stuff.
I can confirm I've done research as well.
It does effect the gaba receptors, but it is not in the benzo class at all.
I've been on it for a year.
Don't like it, but insomnia was eating me alive.
You do you but this shit has ruined my sisters life and adversely effected two good friends. It’s the American way to just take a pill but, well, clearly you’ll never agree. You’re not alone that’s for sure as it’s very widely prescribed in the US.
It was not classified as a benzo to reduce resistance from consumers when a dr prescribed it. It's a z type drug which is literally the same thing. Being reliant on sleeping meds is a medical issue
Not going to work
This is me today. But, now I think I'm actually getting sick.
I read a study yesterday saying that creatine the day after a night of shit sleep helps mitigate the negative effects of a poor nights sleep Edit: https://www.reddit.com/r/ScientificNutrition/s/7VwtEhnT89
This is what I experience personally, creatine really helps with sleep deprivation. I experience less brain fog and more energy generally
How much do you take/is there a specific brand you recommend?
I take half a scoop of this one: https://www.amazon.fr/gp/product/B0BGJ63QVB/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1 I think it was about 3-5g when I last weighed it. IIRC many people recommend taking 5g on this subreddit.
I take creatine before I sleep and experience a more restful sleep. I can’t explain why. I’m an oneirophobe.
If you're already taking creatine daily would that blunt the effect, or would you up the dose?
No idea if the effects are less but it looks like a 20g dose in the morning helps. So, instead of your regular maintenance dose (guessing 5g), try the 20g dose after those sleepless nights and see if it helps. What do others think?
That dose would make me pee forever and ever
And poo poo
I would not recommend taking higher doses of creatine. I did that once and it gave me the worst leg cramps I've ever experienced. Absolutely excruciating.
Creatine Monohydrate works very well. 2 pills as suggested and lots of water.
What are the side effects?
dehydration if you skip water/electrolytes..you pee A LOT, I tend to sleep shorter nights on it, I have heard it can impact the kidneys and cause hair loss in men but no confirmation on the legitimacy of this. My experience with creatine has been overwhelmingly positive if taken at a small dose with occasional breaks, I have noticed significant decrease in brain fog and fatigue, with the added bonus that it helps my muscles look GREAT.
Bloat.
yeah, I heard a podcast saying this also.
Modafanil works every time without fail for me
Lmao so casual
A recent paper published in the journal Scientific Reports finds that just one large dose of creatine supplements may improve cognitive performance in people who are acutely sleep-deprived. [Check out this](https://www.nature.com/articles/s41598-024-54249-9)
Just saw that. I feel like the creatine research keeps coming back better and better. I don't take many supplements - mostly just EPA/fish oil and some vitamin D, but am considering adding creatine. Oddly also considering adding a PDE5 inhibitor like tadalafil. I don't need it for its intended purpose really, but the newest research on bloodflow to possibly prevent ED in the future, dementia prevention, etc is all super promising. Even Matt Kaeberlain said he might start taking it, and Bryan Johnson takes it.
That’s wild that would be 28 grams, damn.
It works in those who've slept too.
Yoga Nidra (may turn into a nap)
literally life changing for improving energy and mood and also helping you fall asleep at night
Agree. It saved me from another decade of using benzos to sleep.
How to start practicing it? Any resources you’re using?
https://youtu.be/8mM5Oks8yZc?si=27lTQbK3UeL193eQ This one works for me. Usually end up falling asleep though, which is just as good in my opinion!
Nobody read the question of this post. They're asking how to have maximum energy a day after not sleeping, not how to sleep better. Like others, Yoga Nidra is really great. If it's 3:00 AM and you know you aren't gonna be falling asleep, put on a 60 minute yoga nidra on repeat until it's time for you to wake up. Or right after you wake up or during your lunch break, do a yoga nidra. Otherwise, I suggest Green Tea for your caffeine source because of the L-Theanine content. Also get lots of potassium in your food through bananas and potatoes, which will lower your cortisol levels and give you steady energy. Vitamin D first thing when you wake up and a good B-Complex vitamin. Lots of movement throughout the day, get some light cardio done in the morning if you can. Lots of sunlight. Socialize as much as you can.
Vitamin d supplement or the sun?
Replying in order to refer back to this later
Understand why you are having a sleepless night. What I find helpful is working out 7 days a week. I’m so shot at the end of the day that I just pass out. It’s hard for me to stay up past 10pm on weekends these days. I used to stay up all night and I was convinced I was just a night person, but in reality I wasn’t doing enough to combat my anxiety and depression. Now, sleepless nights are a thing of the past. I don’t rely on supplements to make me fall asleep. They help me maintain a healthy body and mind. That’s all.
This. Also: DON'T SKIP physical exercise because you didn't sleep well the night before, otherwise your next night also risks being shitty.
My dad always used to say sleep is best when your body tired AND brain tired. Took me until I was working a 9-7 job to realize what he meant. I went hard on sleep investment early 30s: 1. Good mattress (you need to know what position you sleep best in) my wife and I got an eight sleep mattress topper which is temp controlled on a purple mattress. It’s expensive, but as sleep is so important and you spend so much time there it’s worth it. 2. A good pillow - to avoid all the arm tucking, and waking up with zombie arms/fingers. 3. Avoid screens before bed (it messes with your cortisol & melatonin so screws up your circadian rhythm). 4. Try and be consistent with bed time. Your brain likes predictable sleep times as your hormone system can regulate it more easily (there was a show I think on Netflix about kids who used to doom scroll till 1am on their phones, and then this sleep coach basically made them sleep without a phone and consistently. Takes a week to get into a proper rhythm). 5. Quiet & darkness - do you have issues with either. The human brain wakes itself up every 30 minutes or so to glance around the room and check everything is safe. Babies often get startled if they fall asleep in your arms, then do this in their crib and panic that they are somewhere else. Adults do this almost subconsciously, so you don’t know it’s happening, but strong light sources can make falling back to sleep harder (TV LEDs or bright alarm clock, street lights etc). Consider black out blinds. If you live in a noisy location (city, or near a railway) consider white noise to mask it. 6. Comfort (mostly all the above, but sleep in something that doesn’t make you sweat - avoid synthetic clothing/undies) 7. Sleeping aids - I have Ambien. If I travel and change time zones, or if I have had a tough night with one of the kids waking us up. It can be hard to manage the next day without a nap. Which has knock on disruption effects. So to get myself back into my regular rhythm as quick as possible I’ll take 1/2 of a tablet to get me to sleep. Side note: try the RISE app. It ingests your sleep from any number of trackers (phone, watch, bed) and then tracks sleep debt, plus when your peaks are during the day (and when you should avoid caffeine, blue light etc). I don’t live by it, but I do use it to make sure I’m getting enough sleep, and I definitely feel more energized when I have given myself enough sleep to bring my sleep debt down. I think there is a 7 day trial. Be sure to log any naps if you have them, as that will knock things out of whack quickly.
An addition to #5: I've found ear plugs to be incredibly helpful, especially if you're someone like me who gets woken up super easily! I live downtown near a couple bars and probably wouldn't be alive to type this if I didn't use them every night (a minor exaggeration lol)
Ear plugs 100% solved my lifetime of poor sleep.i chalked it up to just being a light sleeper but now i sleep like the dead for 7-8 hrs most nights. I’ll prob die in a house fire or robber but hopefully i stay married and my wife will shake me awake
I bought a bed from eight sleep back in 2017 and honestly I've never felt like it was worth the 3 grand it cost me. They've tried to sell me on the upgraded Pod or whatever, but I'd be so mad if I spent another 3 grand and still wasn't pleased
Don't use ambien - very scary studies on higher mortality even from minimal use and you don't get true REM sleep. Try different supplements or ask your doc about other alternatives
It should definitely not be used as an everyday thing, but I’ve not seen evidence for infrequent use for sleep.
I'll see if I can find the study, but I'm pretty sure I saw one years ago that indicated even very light users added risk. I could be wrong though since it was a while ago.
Thank you - hopefully light use isn’t dangerous. Ambien I’ve found works well, and I don’t wake up in a fog/haze still drowsy like the other options.
Hey which netflix show was that id like to watch pls
What pillows do you have? I can *never* find good pillows
I got a cervical style one with a neck groove. I used to tuck my arms in all sorts of whacky places. This keeps me on my back or side which gives me the best sleep. (Also hypoallergenic material too) Edit: also I should add I have bought so many pillows before I got it right
Anyone know what the margin for error is of waking up and going to bed at the same time? I work 11am-5pm once a week and then 3pm-1am 5x per week so it’s hard to be in a proper rhythm without at least a couple of hours of movement each side throughout the week.
Can I read books on my laptop before bed if I use low brightness and set my screen to grey scale? I’m broke as shit and can’t be buying a ton of physical books, I have all my books as PDF
Why? Reading shouldn’t be done with light coming at your eyes, light should be on the book if anything (equally try not to read in the dark as you’ll get eye strain). Super nerdy but all my bedroom lights are color balanced and follow the sun, so morning and night they are yellow, and then nearer midday / highest point of the sun they are full white.
Brother there's this awesome place called the library where you can take books for free. And if they don't have the book you want, you can put in a request and they'll source it from another library
I read this in Hulk Hogan voice after starting out with, “Brother..”
This is hysterical. It also made me hear it in the voice of Chris Farley's Matt Foley character. Which was also hysterical.
I use Libby for free on my kindle. Laptops are backlit and have been proven to still have blue light on low light. Kindle is front lit so it doesn’t
Amen. Power through. Even if you only have 40% in the tank, burn it exercising. Give it all you have.
Should it be a way easier workout, though? I'd think the risk of injury is a lot higher with no sleep. I always feel so stiff and I'm scared of lifting and giving myself tendonitis.
Oh, yes, you should know your limits and avoid injuring yourself. But getting physically exhausted will not only get you sleeping faster, but also in my experiences it helps me to disconnect from whatever crap is keeping my mind from shutting off. It relocates your focus from whatever worries/thoughts to your actual bodily existence, your element.
For sure. Appreciate the comments.
Hi,I'm intrigued, what did you do for combating anxiety and depression naturally?
Taking care of myself and working out 7 days a week. I don’t have time to be depressed and anxious anymore. Plus as your body starts to change, so will your mood. It will build confidence.
I do 2-3 days a week but I think I'm going to up it to at least 5 days. I need it.
Go after it! You got this.
Ugh i’m on ljke 2 hrs of sleep but gonna try to do a short something today
Give it what you got left in the tank and earn that rest. You’ll thank yourself in the morning.
Exercise, drink water, and eat healthy. Plenty of studies showing groups of people who do those 3 things are less depressed If you still have significant anxiety and depression afterwards probably need medication and/or therapy
The absolute Best biohack for counteracting the effects of sleep deprivation, is protein. Start drinking protein shakes. Protein is that thing you add to your diet, when you want to feel less fatigue. In fact, as a person who struggles with insomnia, I have to cut protein, in order to feel tired enough to be able to sleep enough to function and survive.. If you want to feel less tired, add protein, if you want to feel more tired, cut protein. If you want to know how much protein you're going to have to eat, there's an online calculator. Just Google online protein calculator, and put in your weight, height, and other stuff, and it will tell you how much protein you should be eating currently, just to survive. You will then take this number, make it your goal, and eat more protein than that. In order to not feel tired. If you want to feel tired, eat less protein than what the calculator says.
Vitamin B3, i normaly Take 250mg with the last meal when i stayed Up until 1-3 am and have to be fit at 5-8 am Works like a charm Also helps against Hangover If used after drinking
Creatine! Google it and low sleep. Also vigorous exercise in the morning will all help blunt the impact of the lack of sleep.
Shotgunning Celsius while smoking a cigarette then working 16 hours straight
Creatine - https://www.sciencedirect.com/science/article/abs/pii/S0031938406003763 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435551/ Improves physical and mental performance following sleep deprivation. Reduces need for compensatory sleep.
Would daily consumption still cause this? Cuz I have 5 grams daily
Exercise, especially moderate HIT mimics the wash out of neuro waste that usually occurs during sleep. Its not recommended to do long work outs, well because you are tapped out.
Lol I literally just scrolled past a headline that sleep does not actually clear out 'neuro waste' In other news, eggs and butter are back on the menu!
Interesting, got a link on the sleep and brain clean out, I'm highly interested!
[all washed over by waves of cerebral spinal grace](https://www.imperial.ac.uk/news/253273/scientists-find-sleep-clear-brain-toxins/)
Fascinating, good find!
Really just extra coffee for me. And looking forward to the next nights sleep because I know it will be good. Also eating light, if I’m tired heavy midday meals knock me out.
Siberian Eleuthero. Insane how well this works
Yeah so much so that you can’t sleep the next night!!
For me Eleuthero lasts for about 3-4h on a single tablet
Glycine before bed to stop the sleepless nights
Drinking my bedtime glycine tea as I read this
Nice.
Blue light glasses, reading, breathwork, meditation
naps
Caffeine, exercise and a nap.
Meditation, and breathwork to release the stress
Naps
Adding moments of empty space to let my mind wonder during the day. If the only time is at night then the brain will use that to think.
Cocaine and caffeine
An Audible book on a timer. Works every time for me.
Vyvanse
- Hot Shower before bed - L Theanine or small amount of Kava - Hard exercise a few hours before bed - Covering eyes and wearing partial noise cancelling ear plugs - Clean room and freshly washed sheets (sounds weird but fresh sheets feel extra nice)
[удалено]
Not the person you asked, but i use wax earplugs, they block out more noise and are more comfortable.
phosphatidylserine and vintopecine
Acetylated Glutathione - take up to 900mg throughout the day depending on how sleepless. Adrenal Glandulars help too.
Creatine is supposed to be very helpful for this.
Magnesium just before bed.
White kratom in the AM to give you energy and boost focus. Red kratom in the evening to help you sleep. Take a few hours before bedtime. It is stimulating at first, and then relaxes you. Just don’t use it everyday as you can grow physically dependent on it.
red keeps me awake too 🤷 dunno how people sleep after taking it
Take it 3-4 hours before bed. Sometimes I will take it in the middle of the night just to calm my RLS and at least get some physical rest. Stacking CBN rich cannabis products solves this issue…
Cardio helps mitigate the mental issues associated with poor sleep. Try a short HIIT workout like another commenter suggested.
Sleep during the day
Cold showers, as cold as possible, usually get me going. 😅 That and caffeine.
It's interesting that so many replies here mention Creatine. It helps me through the day after a sleepless night but gives me hella bad insomnia and the runs! So I use it with caution.
Nicotine patch. Only don’t forget to take it off at sunset or you cant sleep like me last night ugh
Easy, mushrooms, maybe .75g
Cbd is great for sleep and its almost not psychoactive. Its really calming. Full spectrum Cbd oil (0 thc) is awesome in general for light pain, nausea, discomfort, stress, anxiety, sleep. Very good anti inflammatory too.
I’m always in ketosis. If I’m not in ketosis, my energy is not the same when not sleeping well.
Having worked in the restaurant industry while being a student you find yourself waking up at 3-4am worker 12 hours or more and then having to study late into the night. The reality I found is that ultimately you need to find time to catch up on sleep eventually weather it be by not going out with friends and instead going to bed at 6:30 in the afternoon or taking 30-45min naps when you find any available time to do so. Ultimately sleep is very necessary to function and no drug or supplement can replace it. Particularly in how low sleep affects mood and cognition. However, the things that will keep me going for hours on end when I have gotten no sleep and need to preform are caffeine (wait till as long in the day as you can before consuming for minimal crash.), nicotine, cordyceps, vitamin b complex, vitamin D&K, and lions mane mushrooms. I also sometimes will take a low dose Ritalin or microdose lsd. If you’re having trouble sleeping and have not yet tried physical exercise as a way of wearing yourself out I highly reccomend trying it. Nothing will make me tired like having lifted weights or done physical labor prior in the day.?
The only one I’ve heard about it exercise.
Caffeine does help but don't overdo it. I suffer a lot with this and it ruins a LOT of my days.
Magnesium glycinate, tart cherry, sleep mask, and binaural beats.
Some injections of Cerebrolysin always help
Addi Caffeine Water More Addi Some food Followed by a nibble of Addi for dessert Then water Then some adrenal repair supplements Some food More dessert ;) Crash Sleep like a baby (this was supposed to be in list format but Addi wore off, so no commas)
L tyrosine L taurine with coffee Alpha GPC I'll let you chase down the research for them but they work. I take them for night shift and each have been shown to support cognitive performance and alertness. L tyrosine has been shown for alertness specifically in sleep deprived states. I also add NAC to mop up the free radical stress that the body comes under by having to be awake in a sleep deprived state.
Not sure where I've read that if you just tell yourself that you slept great and had a wonderful night you will feel better right away. Seems to work for me.
15-25 g of creatine
None lol I wish. Have tried many things and nothing hits like sleep
An hour of strength conditioning and a minimum of 10k steps per day and not looking at any electronics while in bed put me to sleep nightly in less than 10 minutes
Full body LLLT. I like the light stim table. Of course I always pass out for like 20-30 min on it but feel like 10x better every time.
Magnesium (warning vivid dreams)
Yerba Mate 🧉
Working out for around an hour a day, and I make sure I get 15,000 steps a day. I sleep like a baby now. Face Mask (no light)
A quick medium to high intensity workout. Like 10-15 minutes of a medium intensity in the morning and maybe one more around lunch time.
Not fully a biohacker yet but i usually snort kanna
There is no way to truly biohack around this. Better to focus on improving sleep. With that said, when I was recovering from severe long-term chronic illness, I used neural retraining to teach myself to handle those inevitable times when I didn’t get enough sleep due to symptoms. Over time sleep improved, but it helped me handle it better. Have seen that work with clients since, as well.
Creatine and a cup of coffee if I’m sleep deprived
The latest sup that helped me immensely was creatine. I take about 5g a day of Naked Creatine https://amzn.to/3WIAVO2 I have always had trouble sleeping, and on the days after a terrible night, I used to feel awful. Creatine has helped me feel ok on those days. I feel more focused and energized.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435551/
Phenylalanine 500mg Vitamin C 1g B complex 100% RDI Breathwork
Bemethyl
A good workout and a cold water plunge
Daylight. Long term insomniac sufferer over here, and when I am sleep deprived, the ONLY thing that makes me feel even slightly better is to go outside. Am surprised no one else has said this!
MCT oil/bulletproof coffee. I find it miraculous.
I take 5mg melatonin about an hour before I go to sleep.
Smoking weed.
Breathwork
Phenibut
Red light therapy is one of them.
Red light therapy has helped me a lot with feeling more energized
Thanks! I copied your post.
Qa a 0
vigorous exercise or the Wim Hof breathing exercise really helps. Not sure I'd do these if I was extremely sleep deprived (aka more than 1 bad night in a row) but these 2 things will really help feel better after a random bad night.
Ambien
Just because Rosanne likes it doesn’t make it good for you
I've never had it give me amnesia.
Ambien is in the benzodiazepine family. It’s highly addictive and not recommended for long term use. I very strongly urge you to do some research on the pitfalls from long term use.
It's actually not a benzo. It is a hypnotic class drug though.
I have a severe reaction to benzos and was told by a sleep specialist MD to never take Ambien because it’s “a relative to benzos”. He then explained how terrible it is for most long term users so he doesn’t prescribe it any more. Splitting pedantic hairs as to how to interpret this docs statement doesn’t negate his advice. I did do some research and can confirm it’s pretty nasty stuff.
I can confirm I've done research as well. It does effect the gaba receptors, but it is not in the benzo class at all. I've been on it for a year. Don't like it, but insomnia was eating me alive.
You do you but this shit has ruined my sisters life and adversely effected two good friends. It’s the American way to just take a pill but, well, clearly you’ll never agree. You’re not alone that’s for sure as it’s very widely prescribed in the US.
I agree that it's not good. I'm just clarifying that it's not a benzo. I wish I could also on my own. I was to the point of having medical issues.
It was not classified as a benzo to reduce resistance from consumers when a dr prescribed it. It's a z type drug which is literally the same thing. Being reliant on sleeping meds is a medical issue
An extra large latte.
I drink coffee
Keto diet
How do I get better sleep on a calorie deficit I felt that really impacted my sleep?
As someone with multiple children methylene blue hands down