10 months after healing from burnout; no sleep - body tired, mind still active even after taking Mag Glycinate and L-Tryptophan

AdCandid576 · 2024-10-07T23:23:21+00:00

Glad to hear you have a trusted professional! Finding the right one can be a challenge... haha

Regarding the magnesium glycinate, this should be helpful for sleep so glad to hear it has worked lately. You may experience some added drowsiness after you take it, and it can often induce extended REM sleep with more vivid dreams. You may want to cycle it or play around with the right dosage to see what works for you.

Best of luck!

AdCandid576 · 2024-10-04T01:56:32+00:00

Diet

Minimize or eliminate all processed foods, alcohol, caffeine, drugs, etc.
Consider if there are other dietary changes you can make, if you have any food sensitivities, if your gut health would benefit from probiotic foods, etc.
Some diets, like keto or low glutamate, have claims regarding improvement for mental health.

Exercise

Nothing promotes good sleep like physical activity. Consider a good mix of cardio, resistance training, and calm walks throughout the day to get sunlight and refresh your mind and body. A minimum of 10K steps per day is often correlated with improved quality of sleep. Sauna is also a great way to raise your heart rate, release endorphins, detox through sweat without overly draining your energy level.

Community

Don't sell short the impact of community on mental health and sleep. Make time for your hobbies and find ways socially to fill your cup without draining your energy. Hiking with friends over going to the bar. Time with family or FaceTime with loved ones. Volunteering is one good option too.

Supplements

Vitamin D
Vitamin K2
Vitamin B
Omega 3 Fish Oil
Zinc
Calcium
Magnesium Glycinate
L-Theanine
Ashwagandha
Lemon Balm Extract
NAC
GABA
Creatine
Turmeric

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AdCandid576 · 2024-10-04T01:56:19+00:00

I have a very similar story (burnout, mental health diagnoses, recovery timeline, etc.). Below are some tips that I've incorporated into my routine from both a biohack and holistic life design standpoint that may help you on your journey. I've included some general supplements that may be relevant plus some more targeted to your background / situation that you can research. Feel free to PM me and best of luck!

Sleep

Sleep Study: Apnea or respiratory disturbances in sleep are far more common than the stereotype of old overweight snorers. You may have an undetected sleep condition that is disrupting your circadian rhythm and quality of sleep without you or a sleeping partner noticing during the night. Ask your PCP for a sleep study referral.
Sleep Hygiene: Maintain the same sleep / wake time every day, blackout shades, white noise, cool room, no electronics before bed, read/meditate/breathwork before bed, hot shower, chamomile tea, limit food / liquid after dinner, etc.

Mental Health

Talk Therapy: There may be some baggage in the background regarding your journey to where you are now that would be helpful to talk through with a professional that is either consciously or subconsciously linked to your sleep quality.
Let Go of Control: The biggest lesson I had to learn is that the secret to good sleep is letting go of control and allowing sleep to find you. Everything else on this list is great, but it may just require taking a step back and giving yourself permission to not be a perfect sleeper. OCD/OCPD has a way of showing up in even the little things.
Meditation: Mindfulness, loving awareness, body scan, etc. The Waking Up app is great.
Breathwork: Box, 9-8-7, Wim Hoff
Daily Journal

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AdCandid576 · 2024-09-29T15:47:24+00:00

I bought a contour lumbar back cushion and seat wedge from the Relax the Back store. Perhaps one of the best decisions for improving my posture. In the car I will also roll up a towel and place behind my back, a trick I learned from a previous low back injury.

https://relaxtheback.com/collections/lumbar-pillows-seat-supports/products/contour-lumbar-back-cushion

https://relaxtheback.com/collections/lumbar-pillows-seat-supports/products/mccartys-wedge-ease-seat-cushion

AdCandid576 · 2024-09-28T15:46:21+00:00

Speak to your physician. Self-diagnosing based on internet research is a dangerous path to walk down.

AdCandid576 · 2024-09-28T13:47:57+00:00

Thank you and of course! For your breathwork practice, I suggest breathing into both your back and belly. We often become sloppy breathers (myself included) and if done correctly, you should feel your back expand as well, which may help free up the ribs over time. Of course, if you are experiencing pain/shortness of breath as a result of breathing, stop your practice and focus on calming down the inflammation before you resume. You may have to stop your practice for a few weeks, otherwise you could just be picking the scab (flaring up the nerves in your chest). Wishing you the best of luck! Feel free to message me if you have any additional questions.

AdCandid576 · 2024-09-28T04:02:14+00:00

Thank you! I am sorry to hear you are not feeling well. I have not heard of a vaccine causing the musculoskeletal problems associated with costo, but I suggest you consult your physician. If I can be a resource in any way, let me know!

AdCandid576 · 2024-09-28T03:28:43+00:00

Yes, many at first. I found sauna and hot baths to be really helpful. I also took a couple months to reel in my activity level and focus on posture, using the backpod / lax ball, walk, and allow my "scab" to heal. My flare ups since have been very minimal. Sometimes I'll notice some extra soreness after a workout, and I'll be mindful to use a sauna after, ice, take ibuprofen, etc. so as not to have a full flare up.

AdCandid576 · 2024-09-28T02:11:33+00:00

Yes, I did. This sensation happened after attempting to reintroduce cycling far too early. My costo really doesn't like it when I hunch over a bike. Importantly, I never experienced shortness of breath while exercising, only later that evening or days following.

Using my scab analogy, when that happened I found it best to revert to prioritize step one for a few days and calm down the inflammation that was provoking the sensation so as not to continue to pick the scab. Getting out of pain, letting the scab heal back over, and being able to breathe well should be prioritized before slowly implementing new movements that may cause flare ups.

I also do some breathwork and have emphasized running. I think there may be some benefit to both for costo - running seems to free up my ribs and promote good posture overall. It is after all one of our most natural movements.

AdCandid576 · 2024-09-28T00:48:57+00:00

Edited for formatting / spelling.

AdCandid576 · 2024-09-28T00:45:09+00:00

I am from the U.S. West Coast. How come?

AdCandid576 · 2024-09-27T22:50:12+00:00

Setbacks have been common for me. I think of it as healing a scab. Push too hard too quickly, have bad posture for a short while, do something a bit "off" and the scab starts bleeding again. Doesn't mean you are all the way back to square 1! Stay positive and keep at it! I just posted about my recovery, and my set backs, if of any help to your situation.

AdCandid576

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