Fitness

I use a first gen antihistamine (diphenhydramine) as a sleep aid when I need one. One 25mg tablet is typically plenty. Sometimes I’ll even take half. Definitely don’t take two unless you don’t want or need to wake up at any particular time the next day. It usually makes me feel groggy the whole next day if I do so I mostly try to reserve it for extreme situations like combating jet lag from a long-haul flight.

ETA: Just noticed what sub I was in so not really sure this is appropriate advice. Leaving it up anyway just in case 😅

why was it banned?

Magnesium supplement is also good for sleep

I don't have a supplement to recommend but I think a cold shower after a heavy sesh does wonders.

I'm roasting in bed after legs or back + deadlift otherwise.

Then again, I also train quite late in a day so it's probably more of a me problem.

Not sure if you already take creatine but it helps my recovery out quite a bit. It won't help much in terms of sleep though, might try magnesium for that.

Chamomile tea?

I do the following each night about 2 to 3 hours before I go to bed. I have half a banana with 2 Kiwi's, a handful of walnuts, 2 magnesium pills and a cup of Peppermint tea - Between my working out ( Ruck 3 days a week and Lift 3 or 4 days a week ) along with this bed time preparation I usually sleep very well. If you are interested in my story detailing how I lost 50 pounds and have kept it off for 2 years please go to - https://healthyretirementstrategies.blogspot.com/p/my-story.html - Using the menu selections and the links you can navigate to “Healthy Eating” posts, “Exercise” posts and “Retirement” related posts that detail how I thrive in retirement - I hope you find this information helpful, interesting and funny.

Magnesium and l-theanine seem to help me get to sleep. I use low dose maletonin also, but only as needed, as I seem to build a tolerance to it (low dose = like .75mg, anything higher makes me feel super groggy in the morning).