#1

Good quality sleep is a cornerstone of longevity, so I’m curious if anyone here has experience with sleep fragmentation and narcolepsy. I’ve tried the basics—magnesium, L-theanine, melatonin, chamomile, and lavender—but they don’t seem to help.

I’ve come across a few studies on baclofen, but I’m concerned about its long-term effects. Interestingly, I’ve noticed better sleep during my rapamycin cycles, although it might just be a placebo effect.

Although I don’t exclude Advanced Sleep Phase Disorder (ASPD). You know when you feel you are a natural early bed person and you are aways fresh and awake, naturally at 4am? Independent the time you went to bed…

Since this forum is more open and knowledgeable than some traditional medical groups, I would appreciate any suggestions.

Thank you very much.

@DrFraser @RapAdmin @KarlT @DeStrider @desertshores

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#2

Have you done a sleep study? That would be the first stop before adding more interventions IMO.

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#3

Sure. I did it.
Number of Awakenings: 30
Number of Arousals: 88
Arousal + Awakening Index: 11.1 per hour of sleep

#4

Have you checked out the past threads related to sleep ?

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#5

There are also other threads, you can find using the search feature in the upper right corner of the screen.

#6

Hey @RapAdmin I did.
But since my case is a mix of quite unique things, I would love some extra input.

Thank you very much

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#7

You’ve probably tried all this, but here is my sleep protocol that I generally adhere to. I try to take them 1 hour before bedtime but don’t always manage it.

Optimising Sleep Experiments Jul 19

  1. No Alcohol

  2. Vitamins and nutraceuticals 1 - ½ hour before bed:

Microdose melatonin .7-1.5mg timed release Melatonin (cut tablet) OR

1-2 50 mg 5-HTP plus B vits. * not every night to reduce tolerance acquisition

“Be Calm” – superdrug Valerian combo or cup of Valerian tea.

(I think most of the herbal type tablets from health stores would do)

200 mg GABA (seems to stop 4am awakening)

500 mg Magnesium Glycinate

Sometimes Omega-3 EFAs

  1. Air purification of bedroom for ½ hour before bed – I don’t leave it running even on “Sleep” setting as it still is a bit noisy.

  2. Glasses of water – to avoid dehydration.

  3. 500 - 1000mg timed release Vit C – no effect on sleep but for cellular repair.

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#8

@Thiago
May be try a mega dose of melatonin instead of your usual dose. I sleep very well on 6 mg.

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#9

How many glasses of water do you drink during night?

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#10

@Thiago
I would avoid it at night. Even if it says “no effect on sleep” it could affect your sleep.

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#11

What was your apnea index?

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#12

I’ve written a lot about my sleep transformation in other threads, and you have a different issue than I have, but in the event any of this helps you….

Starting Rapamycin in 2024 radically changed my sleep more than anything else I’ve done.

The usual suspects of a cold room, cold mattress topper, blackout curtains, barely drinking, and not eating at least 3 hours before bed have helped

I discovered I’m going to wake up early no matter what I do, so I now go to sleep comically early.

A few months ago, I learned melatonin helps, and In the fall, I added taurine and magnesium and they helped even more.

And then….and because you are looking for something unusual and is the reason I’m chiming in here, …. Last month I started taking LDN. I had a miserable 10 days-ish of sleep and thought I’d be nixing it, but then it flipped. My sleep is now next level. I don’t know if it will last but I now sleep +/- 8 hours every night. My sleep is so good that my identity of someone with lifelong sleep issues has been erased

I have no idea if this would be something beneficial for you to try. I’m taking it for potential long term brain benefits and sleep was a happy accident.

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#13

Everyone’s different. I have tried megadoses and they left me groggy in the morning.

#14

Dunno, I just keep a glass of water by my bed and glug some if I feel dehydrated.

#15

I am no expert on sleep medications, and I have no medical background.
My knowledge comes from reading and self-experimentation over many decades.
As I have previously posted, my go-to prescription meds for sleep problems are quetiapine (Seroquel) and trazodone.

I am not recommending these, only reporting on my own experience.
Trazodone to reduce sleep onset time.
Quetiapine for sleep continuity.
I obtain these drugs from India.

This use is off-label. The amounts needed for sleep improvement are less than the commonly prescribed doses.

The dose of trazodone needed to reduce sleep onset is only 50 mg. Increasing the dose doesn’t produce improved results.

The starting dose for quetiapine for sleep continuity is 50 mg. The results of quetiapine is dose-dependent. 100 mg. has a very strong effect on me. If I wake up during the night to go pee, I can go right back to sleep.

IMO: These doses are quite benign, as neither of these drugs has many side effects at these doses.
I only use these during times of stress, etc., when there is something affecting my normal sleep.

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#16

I am good with my hydration, I normally need to urinate once every evening :sweat_smile:

#17

Thank you.

Do you have scientific or more info about the “200 mg GABA (seems to stop 4am awakening)”
Does a supplement really pass the blood-brain barrier?

#18

Respiratory Events:

Obstructive Apneas: 12

Central Apneas: 1

Obstructive Hypopneas: Numerous

Apnea-Hypopnea Index (AHI): 7.7 per hour

During NREM sleep: 5.5 per hour

During REM sleep: 16.4 per hour

Thank you

#19

@Guywholikessleep is likely the most expert group member to address your topic.

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#20

Have you tried a CPAP? Unfortunately for apneas that’s really the best answer. Other options include surgical interventions (for example, removing tissue that is contributing to airway blockage), positional therapy (if your apneas only happen on your back, for example), airway strengthening training (myofunctional therapy), specialized oral appliances (shifts the lower jaw forward). As far as I know, there are no small molecule interventions to help with non-central sleep apnea.

I would highly recommend starting with CPAP because the efficacy rate is extremely high compared to most interventions. When it works for someone, it really works. Try the others if CPAP doesn’t help or you’re intolerant to it for some reason.

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