Insomnia-Waking up very early.

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Anyone deal with insomnia? For the most part I can drift off at 10-11 PM, only to wake up around 3-5am, fully alert, adrenaline surging and sometimes heart rate elevated.

In general can get 5-7 hours of sleep, however the last half is fragmented. Started taking magnesium glycinate and a 50mg dose of trazodone, however I’m still waking up often after 2-3 AM.

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Sounds like me. A melatonin/mag compound does not help in the wee hours. I end up napping an hour or so in the evening (a lot of days). I've had all sorts of insomnia - can't get to sleep, wake up early, both, but what you're describing is the most difficult to take. Fall asleep reasonably quickly and then wake up (for me it is more like 4 to 6, so you're slightly luckier in that regard). I suppose it is our lot in life.

We are the same, it's really annoying. The more I "fight" it the worse it gets. I try to just stay in bed and focus on calming myself, sometimes that works and I'll drift back to sleep for another hour or so before I have to get moving.

Very little. I may have 1/2 drinks every couple weeks

Try to get sunlight first thing when you wake up. That should help regulate your sleep.

I'm assuming you're exercising during the day? Your body will need the sleep in order to recover.

That’s my theory what’s causing these early morning wake ups. I’ll try this the next few nights

Probably more pharmaceuticals. Zepbound and trazodone haven’t made you enough of a zombie

You are probably having a cortisol spike around 3 or 4. Try eating a complex carb about two hours before going to sleep. That should slow down the cortisol spike until later in the morning.

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Any help or thoughts would be welcome.

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Have you tried mouth taping? Might clear up that apnea.

Dude….this is me a year ago.

I went and saw a Vanderbilt sleep doctor and will post the notes from my visit. I am not “cured” but 95% better when I follow the CBT-I protocol for insomnia.

Let me go copy and paste the notes from my visit.

Please have the same awake and out of bed time on weekdays and weekends

Limit the time in bed until your sleep problem improves, in other words, don't go to bed until you're tired. You can then gradually increase the time you spend in bed by going to bed 15 minutes earlier every few days until your spending about 7-8 hours in bed.

Limit caffeine and no caffeine after 12 pm.

Limit bright light exposure in the evenings and limit screen time, especially 1 hour prior to bed time.

Wind down before going to bed by reading a boring book outside of the bedroom.

Progressive muscle relaxation can also help. For instructions, please go to the following website: LINK

Guided meditation can often help. For free online resources for guided meditation, please check out the following website: LINK

Wait until you are sleepy, before going to bed.

If you are not able to fall asleep in 15-20 minutes, then leave the bedroom and read the boring book until sleepy, and then try to go to bed again. Repeat as necessary, until you fall asleep with 15-20 mintues. Make sure you wake up at the same time in the morning.

If you wake up and can't fall back to sleep within 15-20 minutes, get out of bedroom and read boring book until sleepy.

No naps during the day.

Please get adequate outdoor light exposure (direct sun exposure not necessary).

Please exercise daily and stay active.
Please keep a sleep log so you can keep track of progress. A useful sleep log can be found at this web link:

LINK

I have the same problem - I go to sleep at 10:30 or 11 and wake up at 5. I may get my testosterone checked.