How to fall asleep and wake up early

[truthhurts1]

I don’t drink coffee after 3pm and see the difference.
Also took up boxing 4 times in a week which is very intense and makes my body tired.
I sleep at least 5-6 hours even though I am going through a bout of suicidal thoughts every day and stress and pressure at work and the uncertainties that come with being an expat.

[Lisafuller]

Actually, I've stopped frequenting GNC. I buy supplements like protein and creatine on Lazada. I find a lot more choice apart from generally better prices.

I see. I've been working out every weekday for about two months now, and I've been dealing with a lot of strength training. I'm thinking of trying out creatine, do you think it'll make a difference for me? Any thoughts on how to start?

Creatine is the only supplement out there that does what it's advertised to do. Aid with strength increases. Other than steroids of course

If you do give it a shot, usage is no different than how any other person would use it. Take about 5 mg every day - take it with a cup of milk or with a meal with carbs. On workout days, take it after your workout.

2 months on creatine and a month off is generally recommended. Or in my case, 4 weeks on and 2 off. It coincides with periods of heavy training and back off periods to help my 40 plus body recover

Just a tip though - in my experience, you will notice the difference when you push yourself a bit harder than you would otherwise - don't be afraid to add a few more pounds on the bar. The creatine does help you a bit.

Does it cause weight gain? This is something I'm really worried about. I started working out to lose weight (which is hard after you become a mother - pregnancy takes a toll on the body) so to gain any or all of it back would be awful.

[Lisafuller]

Anybody have any advice? I've been struggling with some pretty bad insomnia lately, it's gotten pretty bad, to the point that I sometimes only fall asleep at 5am. My work is fine as I do a flexi WFH arrangement, but I'd like for things to get better. Ideally I'd love to fall asleep around 9-10 and get up at 5-6. Anybody know what I can do?

I don’t drink coffee after 3pm and see the difference.
Also took up boxing 4 times in a week which is very intense and makes my body tired.
I sleep at least 5-6 hours even though I am going through a bout of suicidal thoughts every day and stress and pressure at work and the uncertainties that come with being an expat.

Really sad to hear that, truthhurts. I feel you, there have been times where the stresses of managing family life/finances/career have been too much, and it just seems like ending it all would bring much relief. The feeling will pass, you have to trust that.

[smoulder]

I see. I've been working out every weekday for about two months now, and I've been dealing with a lot of strength training. I'm thinking of trying out creatine, do you think it'll make a difference for me? Any thoughts on how to start?

Creatine is the only supplement out there that does what it's advertised to do. Aid with strength increases. Other than steroids of course

If you do give it a shot, usage is no different than how any other person would use it. Take about 5 mg every day - take it with a cup of milk or with a meal with carbs. On workout days, take it after your workout.

2 months on creatine and a month off is generally recommended. Or in my case, 4 weeks on and 2 off. It coincides with periods of heavy training and back off periods to help my 40 plus body recover

Just a tip though - in my experience, you will notice the difference when you push yourself a bit harder than you would otherwise - don't be afraid to add a few more pounds on the bar. The creatine does help you a bit.

Does it cause weight gain? This is something I'm really worried about. I started working out to lose weight (which is hard after you become a mother - pregnancy takes a toll on the body) so to gain any or all of it back would be awful.

Only if you eat for weight gain. As long as your calories are controlled, you should be fine.

[smoulder]

By the way, looking at the time you are posting, really, you need to put your phone down and relax

[truthhurts1]

I don’t drink coffee after 3pm and see the difference.
Also took up boxing 4 times in a week which is very intense and makes my body tired.
I sleep at least 5-6 hours even though I am going through a bout of suicidal thoughts every day and stress and pressure at work and the uncertainties that come with being an expat.

Really sad to hear that, truthhurts. I feel you, there have been times where the stresses of managing family life/finances/career have been too much, and it just seems like ending it all would bring much relief. The feeling will pass, you have to trust that.

Thank you very much.. I never like to discuss this with my gf or my acquaintances as they look down on you cause men are supposed to be mentally strong and keep it inside.

[Lisafuller]

Creatine is the only supplement out there that does what it's advertised to do. Aid with strength increases. Other than steroids of course

If you do give it a shot, usage is no different than how any other person would use it. Take about 5 mg every day - take it with a cup of milk or with a meal with carbs. On workout days, take it after your workout.

2 months on creatine and a month off is generally recommended. Or in my case, 4 weeks on and 2 off. It coincides with periods of heavy training and back off periods to help my 40 plus body recover

Just a tip though - in my experience, you will notice the difference when you push yourself a bit harder than you would otherwise - don't be afraid to add a few more pounds on the bar. The creatine does help you a bit.

Does it cause weight gain? This is something I'm really worried about. I started working out to lose weight (which is hard after you become a mother - pregnancy takes a toll on the body) so to gain any or all of it back would be awful.

Only if you eat for weight gain. As long as your calories are controlled, you should be fine.

I try to stay in a deficit for weight loss. Losing weight does seem to have a negative impact on my strength training as I find myself weaker and less energized.

[Lisafuller]

By the way, looking at the time you are posting, really, you need to put your phone down and relax

LOL! Exactly why I need help with this I browse the forum while trying to fall asleep, though from the advice I've received here that seems to be counter productive. What can I say? Old habits die hard

[Lisafuller]

Really sad to hear that, truthhurts. I feel you, there have been times where the stresses of managing family life/finances/career have been too much, and it just seems like ending it all would bring much relief. The feeling will pass, you have to trust that.

Thank you very much.. I never like to discuss this with my gf or my acquaintances as they look down on you cause men are supposed to be mentally strong and keep it inside.

Toxic masculinity is so damaging... interestingly, though men and women are both equally prone to mental health issues, the percentage of people who seek professional help are much higher for women. The effect of unhealthy stigmas.

[smoulder]

Does it cause weight gain? This is something I'm really worried about. I started working out to lose weight (which is hard after you become a mother - pregnancy takes a toll on the body) so to gain any or all of it back would be awful.

Only if you eat for weight gain. As long as your calories are controlled, you should be fine.

I try to stay in a deficit for weight loss. Losing weight does seem to have a negative impact on my strength training as I find myself weaker and less energized.

Quite normal to lose strength while restricting calories. Creatine can hopefully minimize the strength loss. That includes keto diets as well... Before the keto troll starts bashing me over calories not being important.

[abbby]

I enjoy taking brisk walks and swimming during the day or evening. That helps in my sleep at night. I have a routine to sleep by 12 am or latest 1 am. I feel your stress, we all have stress. It's important to have someone to talk to like a good friend or colleague or spouse to share your problems and unhappiness. Go out with friends for a drink after work, a good social life can help you on the stress level.

[Lisafuller]

Only if you eat for weight gain. As long as your calories are controlled, you should be fine.

I try to stay in a deficit for weight loss. Losing weight does seem to have a negative impact on my strength training as I find myself weaker and less energized.

Quite normal to lose strength while restricting calories. Creatine can hopefully minimize the strength loss. That includes keto diets as well... Before the keto troll starts bashing me over calories not being important.

I tried keto in the past, and while I did lose some weight, I found it quite unsustainable.

[Lisafuller]

I enjoy taking brisk walks and swimming during the day or evening. That helps in my sleep at night. I have a routine to sleep by 12 am or latest 1 am. I feel your stress, we all have stress. It's important to have someone to talk to like a good friend or colleague or spouse to share your problems and unhappiness. Go out with friends for a drink after work, a good social life can help you on the stress level.

I now work out five times a week in the morning before work, it's improve my mood greatly, but doesn't do very much in tiring me out surprisingly.

[nelyanne]

I now work out five times a week in the morning before work, it's improve my mood greatly, but doesn't do very much in tiring me out surprisingly.

I guess it's because when you exercise in the morning, by the evening your body already forgets about it - as it had time to rest during the day. Maybe you can try evening workouts instead?

@truthhurts1, it's very sad to read your posts. Did you consider going for counseling?

[Lisafuller]

I now work out five times a week in the morning before work, it's improve my mood greatly, but doesn't do very much in tiring me out surprisingly.

I guess it's because when you exercise in the morning, by the evening your body already forgets about it - as it had time to rest during the day. Maybe you can try evening workouts instead?

@truthhurts1, it's very sad to read your posts. Did you consider going for counseling?

Perhaps, but I don't really have the luxury of time to do evening workouts. After work, I usually have to head home to prepare dinner.