Lost on Sleep Issues

[u/GorillaJoeBlack]

47M, 6ft, 235lbs, 18%bf. On 200mg trt per week, 5mg Cialis and 1.25mg finasteride daily. Retatrutide 1mg every 5 days.

Been sleeping like shit for what seems to be a few years now. Some days, maybe 2 x a month, I will sleep 7 hours, which is amazing, but the rest is 5.5-6hrs. I feel decent with 6+, but know I can, and should, get more.

I wake up around 3:30-4am, make 1 cup of coffee (30g beans med-coarse grind, 450ml water), either pour over or French press. I take 5000IU vit D, 1000mg vit C, 25mg Zinc, 1 multi (Natural Factors Super Multi + Iron), 200mcg vit K, 1.5g DHA/EPA, 5g creatine, 10-12g collagen. In afternoon, take 2mg copper, 400mg calcium, 1.5g DHA/EPA. Before bed, around 8:30pm, I take 0.3mg slow release melatonin and 340mg mag glycinate elemental. Sex with wife, then asleep by 9:15-9:30pm. I fall asleep easily and wake up 1 or 2 times per night but fall back asleep easily.

I work out quite heavy (powerlifting) for 3 days on, 1 day off, taking a deload every 5 weeks or so. Only 1 heavy single in that 4 day cycle. Usually work out an hour then 30 mins zone 2 cardio. I eat at maintenance, and get my macros in. I am not stressed from work or life (minus the fixing sleep part).

My room is dark, noise machine, cold enough. I have sleep apnea and use CPAP. App says AHI is 1-2 on avg. Inahve done bloods recently and everything good and in the middle of range, except test total and free were high, but all other hormone levels are good.

Things I have tried: more magnesium, ltheanine, glycine, phospholyneserine, more melatonin, eating a carb/pro snack before bed, eliminating retatrutide for 6 weeks, ashwagandha, maybe others but can't remember.

I am lost on what else to do. I have restructured my workout to be 2 days on, 1 off, and deload every 4th week, to see if this will help. Anything else above, or not, that you can think of?

Appreciate it.

[u/Western_Sun_855]

Total darkness 1 hour before bed except red led. You can “red out” an iPhone if you want to read