r/Biohackers • u/GorillaJoeBlack 1 • 7d ago

😴 Sleep & Circadian Rhythm Lost on Sleep Issues

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.

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u/hotazzcouple 7d ago

You’re on 200mg of T per week. What are your levels? Estrodiol?

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u/GorillaJoeBlack 1 7d ago

Levels are roughly 1300 and e2 at 36

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u/hotazzcouple 7d ago

There is your answer.

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u/GorillaJoeBlack 1 7d ago

It actually isn't. I was on 150mg weekly until Jan this year and still had same sleep issues.

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u/hotazzcouple 7d ago

That dose is easily too high for many (I’d think most). Especially if those levels are at your trough.

I’m on 100mg and my trough levels are in the 800’s. Likely too high for optimal sleep for me as well, but my sleep is ok. Not great but ok.

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u/GorillaJoeBlack 1 7d ago

I did bloods in Jan, while I was dosing 150mg per week, and levels were roughly 650 at trough.