I sleep at 12AM+/- and wake up ~7AM

- BAD EYEBAG
- sleepy
- yawning
- still wants to sleep


I feel like not a quality sleep..

I have no problem sleeping but when i wake up .. feels very bad..

in afternoon/evening i also sleep a bit.. i feel like wasting my time mostly on sleeping


I have tried
VitaHealth MagEase..

Doesn't seem to be working..

Next im going to try



not sure if this is the right one...

This post has been edited by afiq10: Oct 21 2017, 12:20 AM

It's not your sleeping problem, it's your eating style.

Try skip breakfast see got sleepy before lunch or not.

i dont eat breakfast

Exercise la

i do exercise twice/once a week .. not sure if its good enough

i also mostly use my laptop..

This post has been edited by afiq10: Oct 21 2017, 12:24 AM

my friend always ask me if i sleep late.. he sleeps 3am.. i sleep 12am.. and i have more worse eyebag than him.. hmm

The is no schedule when we should eat or not.

We eat when we are hungry.

afiq10

excessive masturbate on your laptop maybe?

No lol.. i also no take coffee or alcohol..

Haha sorry lol try to help you

If then try sleep cycle

sleep 7 and half hour instead of 8 hour

every cycle is about 90 minutes

If you sleep 6 hours mean it's a 4 cycle

For more info you can google

I have this sleep problem long time ago so i tried them all at net

Meditation.. interesting... would try later..

use laptop or handphone before sleep effect waking up?

i usually get eye fatigue using laptop..

not sure if either of these effect me waking up..

How come got cancer?

Cancer come from food

Did you know about intermittent fasting? They not eating up to 24 hours and just fine lol

you need to exercise... get the heart pumping right after waking up.

Cancer is also caused by unhealthy lifestyle. Not just food. Our body needs food to function and survive. If you want a healthy body, you need to adopt a healthy and disciplined lifestyle. Means exercising few times a week, eating on time (regardless of whether you’re hungry or not), etc. Eating only when you’re hungry is actually a bad habit. You end up eating more and by the time you’re hungry you’ll tend to give in to cravings. Deliberate fasting every now and then is good for detoxing the body. This kind of fasting has proper diet plans which is designed specially for detox and health purpose. Skipping meal is not fasting, that is a wrong concept. And it’s also not a good health habit.

This post has been edited by blu3gyrl: Oct 21 2017, 12:07 PM

You can Technically "break" fast anytime.

Unless the breakfast you're referring to is a morning meal

how bout Ginko Biloba?

i read it helps supply blood...??

so many suppliment .. dunno which to try..

ginko biloba 500mg ,1000mg, 2500mg or 6000mg..??

Why not? I breakfast at night.

The problem is you're generalizing stuff. The issue is you. Not me.

Have you tried a cup of coffee in the morning?

I'm also team intermittent fasting, so I break my daily fast at 2pm earliest! I'm happy IF helps to keep my weight in check Surprised so many IF-ers in this thread (when its totally unrelated).

I think as long as you know how to do it properly, and listen to your body, intermittent fasting is do-able. Not a health expert but did some reading prior starting intermittent fasting and there's no adverse events of gastric or cancer reported (in fact there's report that IF actually reduces risk of cancer, but I don't quite buy that). I'm not promoting intermittent fasting here (cause this is totally not related in this thread imo), but I would like to share that I believe as with all behavioral intervention which is out of the norm, it will depend on each person whether it will be suitable for them or not. Also note, we use the term intermittent fasting instead of "skipping breakfast", you can do intermittent fasting and continue to eat breakfast as long as it can fit into your fasting and feasting window.

/off-topic

This post has been edited by noslek: Oct 22 2017, 01:12 AM

Sometimes it is also about the quality of sleep. I sleep 5 to 6 hours and I manage decent through the day. I try to take a cold shower as soon as i get up and make a nice double espresso.
What helps is to go to bed relaxed, so try to meditate, or maybe read a book, or do a little yoga.

First can you share what is your eating diet?
Carbo rich?
It is balanced?

there can be many factors contributing to your problem... go seek help from a specialist.

eat breakfast. IS A MUST
Why must ?
Cuz aft you woke up, you like a car without fuel or low fuel, and u force ur body to work high intensity workload , including ur brain activity

therefore, you need start adjust ur nutrition from foundation, like consume more PLANT PROTEIN ( not from chicken pork those kind of meat)
with enough protein , your body got enough fuel, and ur cell got energy from protein, then you will start feel better.

pls do more exercise in term of swimming, Yoga, etc will solve your problems

Believe is his food diet is the contributing factor

Best not to assume. Sleep Disorder is no joke.

he had yet to reply
so it will be a mystery

sorry .. been busy these past few days..

i usually eat nasi campur ah every afternoon.. then at night nasi goreng..

i think rice is full of protein eh..?

Rice = Carbohydrate

Carbohydrate will convert to Sugar for Energy
Once it is not in use, it will be converted from Sugar into Fats for your body Storage.
That's why you can see ppl who consume lots of Carbohydrate rich food become very fat.
Make you fat and sleepy.

Eat more protein diet instead..
Protein are also a source of energy for your body.
Let's say you consume huge intake of protein rich food, your body will use it as energy.
Once your body doesn't require it, it will then be converted to urine..

Hence, protein rich food are a better alternative source of energy of your body compared to carbohydrates

Eating high carb diet makes you fat? ZZZzzzz....

Protein convert to urine? come on man. HAHAHA!

This is rather simplified explanation.
If you had studied Biology, this is a very simplified explanation.

Do ur own research
I ain't got time to explain to dumb ppl expecting to be spoonfed

Don't bother. You are only gonna make the people here dumber with your explanations.

100% true

you are the one who is dumb

??? and you are? care to explain? or name calling is the only thing you are good for?

Rice is only carob and energy. Doesn't contain any protein

Protein can be found in fish, meat, bean, egg and milk

Why rice.Will fat is bcuz it generate energy, but if.we din burn the same.enerygy that you.eat from.rice, will store in ur.body

So if.divide ur.nutrition by percentage,

Carbohydrates is more than 70% in ur.daily meal
Fruit protein veg maybe 10% or.less
So these meal.habit will let you have a symptom call "hidden hunger"

Hidden.hunger means you are.deficiency in vit minerals protein.
Sleeping quality is one of the common symptom

If you not eat rice, u feel hungry
But u not eat enough vit minerals, u got hidden hunger symptom
But most of ppl ignore it

try monitoring your blood pressure. Maybe it is low. My suggestion is to use https://healthiack.com/health/blood-pressur...ealth-indicator blood pressure chart it will tell you whether it's too low. Or maybe you have a neck problems....

Perhaps I can try to explain in layman terms. The body uses carbohydrates as primary source of energy. Anything that is left over and unused gets converted to fat. That’s pretty much the metabolic pathway of carbohydrates. More excess carbohydrates results in more fat molecules forming causing the fat tissues to increase in fat. But we cannot cut out carbohydrates completely from our diet. If one becomes severely malnourished from carbohydrates, the body will break down muscles to get the energy (which is not good). And our brain’s primary source of energy is glucose (from breakdown of carbs), so no carbs means no glucose means no brain food means brain function will deplete.

Protein gets broken down in few ways. One way is of course absorbed by muscles to build muscle mass and energy, as well as broken down into amino acids for other functions like renewing cells, cell repairs, etc. Byproducts of the breakdown of protein is converted to urea. Any excess proteins will also get converted and stored as fat, but it takes many steps before it finally comes to this stage of converting to fat.

Balanced diet is the best. Take less carbs and more proteins. But don't eat more than what you need. In the end if your intake exceeds your output, they will become fat. Try some detox to clear your body of toxins and to give your body some rest/down time. Eat cleaner and not greasy/saucy food. Go for walks. Some workouts will tire your body and you get better sleep. I had the same problem, 8 hours of sleep and yet still tired. Was diagnosed with fatigue.

Wish you the best!

This post has been edited by blu3gyrl: Oct 27 2017, 03:49 PM

I hink additives can't be good. We never know what's actually in there. They might have some prohibited substances that can affect your sleep and metabolism or even harm physical and menatl health.

I really agree on exercise parts. When I do exercise especially swimming, I can feel my sleep become much more quality.

No need to exercise super intensive, just minimum 30 minutes to produce a sweat then u will become so fresh next day.

6 hours is enough or not for sleep? age 28 here and I always sleep back after woke up

I think aim to try to get 7/8 hours. if still tired after than maybe it's the quality of your bed or you're eating too much high sugar food?

Do you get direct sunlight especially in the morning or afternoon at least for 10-20 minutes?

Direct is without window, cap, long sleeve, glasses

must eat breakfast; dont miss it, you will ruin your metabolism
even if you are fasting, do wake up for breakfast

a meal you can miss is lunch

in general we sleep 4-7 hours; few really do 4.
some people sleep 8hrs; this is too much
sleep hygiene is very improtant for your metabolism
try not to sleep near midnight

I used to be like that too. You might have a deficit in one of the crucial vitamins. Incorporate fruits and vegetables daily should help with the condition.

It took me one month of high-quality food intakes to feel energetic again.

Yes, cut junk food, control portion, do IF (intermittent fasting) and workout daily. I know this is the solution, I workout everyday but I dig carb, which is bad for sleeping deep. I’m in my 40’s.

No enough...Should be 5 times / week, each time 30 minutes and heart beat at Extreme Level (above 160bpm if you're age below 40) for min. 5 minutes.

Hey,

I think someone wrote about 90 minutes sleep cycle somewhere but you probably overlooked it.

Anyway, this is according to a former sleep coach of Manchester United. You can read more about his theory in his book:

Sleep: Redefine Your Rest, for Success in Work, Sport and Life.

Anyway are you familiar with the different sleep stages? REM and NREM all those ?

There are basically four stages in sleep, and we feel best when we completed all four stages.

e.g

Stage 1 -> Stage 2 -> Stage 3 -> Stage 4 -> Stage 2 or 3 -> Stage 1

One cycle takes about 90 minutes. So theoretically speaking 6 hours of sleeping is better than 6 and half hours of sleeping, because in the 6.5 hours sleep scenario, you wake up in the middle of the cycle. If that happens, you'll feel crappy when you wake up.

So.. try to plan your sleep wake time - I normally go to bed at 12.30am and wakes up 6.30am.

Also, seems like you are looking for supplements so i'm just gonna copy and paste my reply from another thread.

I have a few suggestions for you:

1.) Read this book - Sleep: Redefine Your Rest, for Success in Work, Sport and Life. The author was the sleep coach for Manchester United and he talked about science of sleeping in this book.
2.) improve sleep hygiene - set a sleep/wake schedule and practice good sleep hygiene like no blue light exposure at least half an hour before sleeping.
3.) Download this app called Sleep Town - If you are like me, who have the habit of playing with phone in bed before sleep, check out this app. It's a game that lets you build buildings NOT TOUCHING YOUR PHONE when you are supposed to sleep and when you wake up on time.
4.) Breathing techniques - I think there is this breathing technique 1,4,2 breathing technique (google it) that's supposed to help increase the carbon dioxide in your blood and make you sleepy.
5.) And finally supplements:

Sleeping pills - not recommended for long term use!! Also, sleeping pills help you get into shallow sleep but not deep sleep. The sleep quality you get out of it is low.

Alcohol - not recommended. Like sleeping pill, it doesn't help promoting quality sleep.

Melatonin - not available in Malaysia. If you can get it and really want to use it, make sure your room is completely dark with no light. Melatonin is a chemical released by the brain and the brain stops producing it if there is light.

Chamomile Tea - This is the one that worked for me. Seriously, try it.

Magnesium - Magnesium is a relaxant. Can try, there are some evidence that it works - especially if you are deficient in magnesium. Note: Magnesium is lost through sweat, so deficiencies aremore common in athletes.

Lavendar - You can now get Lavendar supplements (oral supplements, not aromatherapy). The other name of it is called Silexan. I have seen it in Australia before but not yet in Malaysia. Note: it has estrogenic （female hormone) properties, so if your breasts start getting tender (gynecomastia) after taking it, you should stop.

Valerian - it's a popular supplement for sleep but I think many find it useless. Worth trying though, might work for you.

3 remedies recommended by Tim Ferriss in his book Tools of Titans

1.) Honey + Apple Cider Vinegar: 2 tablespoons of apple cider vinegar and 1 tablespoon of honey, stirred into 1 cup of hot water. I haven't tried this and will try it and let you know if it's effective.

2.) Yogi Soothing Caramel Bedtime Tea: You can get this online. In fact, I have just ordered it online and will try it and update on its effectiveness.

3.) California Poppy Extract: A few drops of California Poppy extract in warm water. Apparently it's the strongest tranquilizer of the three, I'm probably not gonna need this (lol.....)

Sorry about this long reply.

I really hope it helps your problem.

Funny how this thread haz been 3 years..(so fast time flies)

Thanks for the advice..

Does Depression also contribute bad quality sleep?

yes.

afiq, so eventually did you find a way to improve your sleep ?

I can attest to 1. - Chamomile Tea ; 2. - Vinegar or natural prune Enzyme drinks at night hour before sleep

Melatonin is now available too (after C19 some speculated that this helps prevent C19) .. But does this Melatonin has any long term side effect if consume continously?

Tks.

I would say it could be hormonal problems if its girl. but i guess everyone's biological clock and build is different, some people can do enough with 5 or even 4 hours of sleep

i had a friend who complained the same thing.

after meeting few doctors, one of them finally diagnosed him with sleep apnea. now he uses a machine for sleeping, and hie is no longer lethargic.

I on the other hand hardly sleep.

i dont think so its available in m'sia right? heard its a banned substance in here.

i got it from iHerbs, and it works for me as i'm now able to get asleep quicker and don't wake up middle of the night ie. 3am or 4am .. Next I may try tart cherry after reading from this blog : https://caring2u.com/health_info/5-suppleme...ep-like-a-baby/

wishing everyone has a good night sleep.. keep the sharings coming

oh, so can get melatonin through iHerb and usually will pass the kastam? I read last time (probably outdated info) that they will hold the parcel that's why I didn't proceed to buy ..

I'm not sure how it got past kastam but yes i received it from iHerb, actually i don't even know if it is controlled med here.. Watson malaysia blog, and another local pharmacy do mention about its capability of helping in sleep so i tot it is nothing illegal at all.

Funny how this conversation is still here.. but no.. i think its because of the depression..

[quote=afiq10,Oct 21 2017, 12:18 AM]
I sleep at 12AM+/- and wake up ~7AM

- BAD EYEBAG
- sleepy
- yawning
- still wants to sleep
I feel like not a quality sleep..

I have no problem sleeping but when i wake up .. feels very bad..

in afternoon/evening i also sleep a bit.. i feel like wasting my time mostly on sleeping
I have tried
VitaHealth MagEase..

Doesn't seem to be working..

Next im going to try


Could try meditation or soft music before sleep, might help maybe

you got liver issue

what u mean liver issue?

That 8 hours is ball park. Diff age has diff pattern and depend on your own body

For example when you are young u sleep longer and as you age u dont need much sleep. These days i sleep 12am and autowake up at 6am and feel fresh. When in my teens sleep 12 am wake up 8 or 9 am sometime 10am

The quality of sleep also is important
If you have light sleep vs deep sleep u gonna feel tired. Dont eat too near to bed time ( give 2 to 3 hours)

These days i am lucky that as soon as i see the clock hit 12am, my body power down. If i dont see the clock then i can pass til 1 or 2. Not sure why but it makes it easier

check your liver function, go blood test

Try to take a glass of warm milk / a cup of yogurt before going to bed.

majority of malaysians are lactose intolerant

Hey guys, I had been having sleep problems since 2020 and visited a wellness doctor. She prescribed Melatonin to me and costs RM280 per 60 caps. It really helped me to reset my circadian rhythm and allowed me to sleep at a better timing. Back then during MCO I had anxiety and depression due to the the work load. Bad thoughts starts to come in my mind and I couldn't sleep. I sleep at 5am and wake up at 2pm. I consumed a lot of supper and the worst part is that I kept beating myself up. It was one of my lowest point in my life.

I went to a normal GP and they prescribed sleeping pills but as you know, I didn't want to get addicted to it but I really needed help. After paying RM4k to my wellness doctor for a full check and going in a wellness program, I've never been better. Lost weight and start being consistent with things I do. Really got me out from the dark times.

I owed it to myself and with the support of melatonin, I am able to sleep and with better sleep, I get to regulate my mood.. lower my anxiety and gave me strength to forgive myself and let go of things beyond my control. My thoughts became better and positive as my sleep got better. I know in Malaysia it is legal but regulated however I don't think anyone should suffer insomnia and a bad sleep cycle. It is a supplement and not a drug and not addictive. I just want to share my journey and I hope it helps people who

1. Suffers from insomnia
2. No regular sleep
3. Anxiety
4. Stress
5. Jet Lag

If you have such symptoms, living with it or want to better your life, try to fix your sleep first. You will feel different and that keeps you going. Don't give up on your sleep or yourself. Practice self love and your life will shine. Fix fix fix and sleep well. As I know not everyone can pay a wellness doctor a visit and RM280 is expensive for 60 tabs customized for you but I've found a local site that imports directly from manufacturers. To cut down my costs, I've been using them to get my supplies. Costs me less than RM2 per day to sleep well.

Hope this can help everyone here to sleep better

You can get it from https://melatonin.asia/


Melatonin Malaysia

This post has been edited by aeonic: Aug 12 2024, 04:48 PM

Try to reduce the hours that you use laptop, also using laptop or handphone will have the effect before sleeping due to which the blue light goes into your eyes. Try to do regular exercise, like HIIT classes around the gyms, at least 2-5 times per week. It will boost your stamina to run and do things faster. Don’t rely on Melatonin too much, you will feel really dizzy and headaches. Use Melatonin only when necessary.