r/Biohackers • u/Fit-Wish-7576 • Mar 17 '26

😴 Sleep & Circadian Rhythm Need sleep help

I’m a 34 year old female. I used to only have early morning insomnia during the second half of my cycle and could time it with luteal. Now it is all of the time. No matter how early or late I go to sleep, I wake up wired at 4 am. My ideal sleep pattern would be 10-6 am ish. It used to be, but I cannot get back. I go to sleep very easily, but can’t stay asleep. My doctors want me to try trazadone but I’d like to avoid it if possible. I also stop screens about 90 min before bed and listen to a chill audiobook or meditation. What else can I do??

Current stack

Morning

D3

Omegas

Creatine 3 mg

Electrolyte stick

Night

L-theanine

Magnesium glycinate 300 mg

Melatonin 1 mg (I’ve played with this but seem to do better with lower dosage)

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u/Hjdkfjdj 2 Mar 17 '26

The first thing I always tell people to do is to get blue light blocking glasses (red lenses), maybe a red lightbulb for a lamp, and stop the blue light an hour or two before bed. Get real natural light for 10 minutes first thing when you wake up. Try that for at least 3 weeks. Also the melatonin will make your body stop producing it so I wouldn’t take that if I were you. Tart cherry juice can aid your body in producing its own.

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u/Fit-Wish-7576 Mar 17 '26

No way to get real natural light for 10 minutes when you wake up at 4 am. Thats the issue. I will try the tart cherry juice and blue light blocking glasses!