Always had bad sleep, I tend to moove a lot and have a hard time finding sleep.
It was manageable when I was younger but now man, every morning I need three coffee and three hours to be able to function.
My whole body is stiff, I cannot think straight, I have not woken up feeling well and rested in years.
It's getting really detrimental to my professional/social life, I have been laid out of jobs because they were thinking I was partying or taking drugs every night when I'm reality I'm in bed at midnight completely sober.
Edit : Since a lot of people are asking I'm not overweight and I eat relatively healthy
34 comments
When’s the last time you stretched? I hear a lot of guys around 30 complaining about things like this daily and none of them wanna start stretching. Start.
You should get a sleep study done.
Quit caffeine. It will suck for a while, but you will probably feel better in the long run.
Don’t eat anything 4 hours before you sleep, see if that has any effects on you.
But other than that, definitely have a sleep study performed on you and run a full blood works to rule out anything.
Are you exercising daily and drinking enough water? I feel much better after doing weight/fitness and my energy levels are high when I wake up.
No aches and pains other than my muscles after weights etc.
Im mid 50’s
I had a sleep study and found out I have sleep apnea. I don’t have any risk factors. I’m fit, eat healthy, etc. I had like 20 sleep disruptions an hour. Now I get 2-3 disruptions per night.
Could be sleep apnea. A cpap machine changed my life. Seriously. Also low test, excess weight or any numerous things can disturb sleep.
You should start qi gong, joga or any kind of health exercise.
Do all the healthy things ur supposed to do before bed time, and see how it affects your sleep… No eating, no caffeine, no screen time, etc.
Try light yoga before bed and after you wake up.
Make sure you’re drinking plenty of water.
Gradually build the length of the morning session.
How old is the mattress?
Work out. Eat right. It could be a variety of things. Bad bed/pillows. Attitude/mental health. Are you generally happy with your life? Work? Personally?
You’re stressed about not sleeping so you sleep worse. How many hours are you getting? Are you watching tv or gaming before bed?
Have you tried taking melatonin? It’s hard to guess with such limited information. Bottom line, you need change.
One recommendation I’m not seeing here is to check your ambient temp at night. It’s suggested that the ideal temp should be between 60°F and 67°F (15.5°C and 19.4°C). I know for me, if it’s above 70, I have trouble sleeping or staying asleep. Humidity also plays a factor for me (if it’s too high). Some will say that’s too low but the comforter keeps me warm and cozy and I like the weight of it on top of me. Plus if I wake up at night to pee or when I wake in the morning, it definitely doesn’t feel cold any more. My wife’s and my body must put off a lot of heat at night.
Go visit a sleep doctor as soon as you can. I did that just after I turned 40 and it literally saved my life. Describe your symptoms and let them monitor your sleep. It sounds a lot like what I was dealing with at the time. BTW, I was somewhat overweight at the time, but not to the point that you would have described me as overweight if you saw me. After they found out what was wrong and treated it, it changed my life.
Same thing happened to me. It was sleep apnea. It got progressively worse over time and eventually my family was like ‘You look like you are sick’, my wife never minded the snoring but she noted she woke up one night and I had trouble breathing. My eyes were sunken in, pale skin, constantly exhaustion. Got a sleep study done – 99.6 events per hour.
I was effectively getting zero sleep for god knows how long. I couldn’t drive more than 15 minutes without feeling like I was going to fall asleep at the wheel. The CPAP machine was an absolute game changer for me.
> Why do I wake up like I’ve been run over by a truck every morning
> Always had bad sleep
I don’t know. No clue. It is a mystery.
Now, why are you getting bad sleep?
> I need three coffee
You might be addicted to caffine.
I know that in the USA doctors are unaffordable to almost everyone but if you can see a doctor… have you seen a doctor? What did the doctor say?
Do you actually sleep through the night? Do you feel more/less rested on work days vs days you’re off? It’s possible that something is messing with your quality of sleep. It could be that you drink too much alcohol or caffeine or it could be that you leave a tv on and it periodically wakes you up or it could even be the temperature. In addition to the sleep study someone recommended you can buy a wearable that tracks your sleep and body temperature.
I also want to add that you don’t have to be overweight or physically appear unhealthy to have something going on.
Your post could literally be me. I was diagnosed with low t and fibromyalgia. I now take gabapentin before bed and now sleep significantly better.
I should probably also do a sleep study though
“I eat relatively healthy”
Define ‘relatively healthy’. – are you routinely hitting your daily calorie and macro goals through 80-90% whole foods?
“I’m not overweight” – doesn’t mean you’re in good health. Guys can be on a healthy weight on the BMI and still have high bodyfat with low muscle mass.
Also, do you drink OP?
Have you tried a nicer mattress? Also yes sleep study.
Because mornings fucking suck
For me it was cutting out milk consumption and not consuming calories after 7pm. Turns out milk really flares up the inflammation in my body. I stopped drinking milk about a year ago and I’ve felt amazing since. And cutting off calories at 7 makes me tired earlier and improves the quality of my sleep.
Have you tried taking a sleeping pill? I wouldn’t use that as a means to sleep every night, but you could try taking one tonight, and see if you wake up feeling better tmr.
If you do, you can assume it is your sleep that’s ruining your mornings.
Could also use an app or record yourself sleeping just to make sure you don’t have sleep apnea
I got a sleep study and a cpap, that fixed everything, it really is as easy as that.
To think you live in daily misery for years and years and don’t get a study done, is berserk!
Sleep study. They’re very easy now – they send you home with a little kit that tracks chest movement and some nasal canulas for breathing etc.
Sleep study is a good start. Healthy diet and exercise is essential. Drink lots of water. Your body is like a car. Needs regular oil changes or eventually will grind itself to a halt prematurely.
check the CO2 levels in your room.
Get a sleep study. My brother in law is at normal weight and healthy. Late 30s. He got a sleep study and he was diagnosed with sleep apnea . It changed his life. He never sleeps without the mask even if traveling. It was that big of a deal.
The single biggest thing that helped me feel more energetic was hitting the gym or going for a run first thing when I wake up in the morning and improving my diet.
I’m not like insane about what I eat – I’m not one of those hard core 200 g of protein and a certain amount of calories every day people – BUT – I ensure that I get enough calories every day and I eat a pretty balanced diet (drink lots of water, eat lots of fruits, vegetables, lean meat, and I limit my alcohol content).
I’ve also gotten consistent about being in bed by 10:00 or earlier most nights and turning my phone off when I get in bed.
If you aren’t doing these things – they’ve made a dramatic difference for me.
Check your mattress. I have always been a short sleeper (4-6 hours a night) but would wake up totally fine and rested. Moved out of my exes place and got a mattress and started waking up sore and not fully rested. Broke down and bought a good mattress and OMG it was life changing!!
Maybe sober isn’t working here. Obviously, you want to get on a healthy sleep regiment without drugs. But…..you can try otc medications like unisom, or antihistamines. If you are also in physical pain, trying kratom can help with that, and the sleep. Of course, there is always the risk lf dependency and addiction. That sort of thing does not affect everyone. Some people can get off these things just fine.
Generic answer, get up early, eat right, work out, read a book, then sleep with a mask and ear plugs.
OK, something similar happened to me. This is serious and you need to seek medical care.
This is what happened to me: I had several injuries that never healed correctly. A tailbone injury and a broken collar bone which required surgery. Over time, the issue spread to other parts of my body. Inflammation, tight muscles etc. It impacted my sleep. That creates a negative feedback cycle. Not enough sleep -> more stress -> worse symptoms -> repeat. This happened for years in the background.
Then I experienced a lot of trauma/stress in a short period of time and things went full tilt and my body started shutting down. I could barely walk. I couldn’t bend my fingers all the way.
Originally doctors thought I had Lupus, Rheumatoid Arthritis, Thyroid Cancer, or something like that. It also could have been a neurological issue. So you should get tests done since your symptoms may be caused by something different.
SOLUTIONS:
Go to a Physiatrist or Physical Therapist, explain your symptoms, and have them run tests to make sure there isn’t anything else causing these problems.
Find a Licensed Massage Therapist. Don’t go to some cheap massage place. Find someone who specializes in therapeutic sports massage. Also look into Cranio-Sacral massage if you can. That is for the fascia, which is the soft tissue that surrounds the muscles. It’s also a place where we store our stress. I have three LMTs that I go to regularly at this point.
If you can handle the needles, go get acupuncture. Seriously. It helps. You will feel drowsy afterwards, so plan accordingly. My acupuncturist takes my insurance as well. So check for that.
Walking, stretching, yoga, physical therapy, and resistance training all help. Motion is lotion as my physiatrist says.
Stop drinking if you drink. Drinking increases inflammation. So does red meat. Eating more fiber and less red meat will probably help.
Look up foods that are good for inflammation and incorporate more of that in your diet: garlic, ginger, turmeric, etc.
Take epsom salt baths. Go to a natural hot spring if those are available to you.
I’ve found cannabis helps with the pain and inflammation. But I’m not a doctor and you should discuss any new medicines with a doctor.
Sleep is when we process our stress. It’s when our brain cleans itself. Do whatever you can to help yourself sleep better. Better mattress? Better lighting? Better pre-sleep routine? Go to bed earlier? Face mask? Go see a sleep specialist if needed.
You are in a battle against stress and inflammation. Do everything and anything you can to reduce stress in your life. Then do what you can to keep moving, increase flexibility, and get good sleep.
In short: seek medical care to make sure there isn’t something else going on. If there isn’t anything, then it is likely what happened to me.
You are injured and need to recover from your injury. You are getting shallow sleep, which means your stress is building up in your body and will just keep getting worse if you don’t deal with it.
I wish you luck. It’s been rough for me this last year, but the list of solutions are things that have been working for me.
I mean, midnights not that early. Try going to bed at 9, or 10.
You sound like me, too. Finally had a doctor listen and tested me for autoimmune things. Going to a rheumatologist next week