I tried a mostly similar list, with little success. I've since found some success (not perfect, but much better), so if you are still willing to experiment ...
- 10,000 IU of Vitamin D3 before 10am
- 400-1000 daily milligrams of Magnesium chelate (or magnesium citrate, if you are ok with liquid stool for a while until you adapt)
- Make sure you have sufficient protein in your diet - rule of thumb is 1gr protein for 1kg of body weight (or 0.5gr per 1lb). That's often more than non-athletes are getting.
Do your own research about D3 and Mg - both are way above the RDA, and some people will tell you that D3 in this amount is bad for you (and they'd be wrong unless you spend all day in the sun, but don't trust me on that - do your own research)
I still have the occasional 3-4 day streak of unable-to-fall-a-sleep a month, but this combination has reduced it from 25-30 days a month ...
A 100kg person (so 220lb) would require 80gr protein with this RDA; so 1gr/lb would be 3 times RDA (whereas 0.5g would be 110g protein so only 1.4 RDA)
The 1g/kg is easy to remember, as is 0.5g/lb ; they are 120-140% of recommended for a sedantry lifestyle, but only 60-80% of what’s recommended for an athlete - so I use them as an easy to remember back-of-the-envelope numbers.
RDA is much less precise and scientific than one would think; it basically means “we know there are no serious defincies or overdoses if you keep this forever” - but they are not optimized for anything else; e.g. higher dose vitamin C was shown to shorten common cold recovery, and higher dose vitamin D with generally better everything.
- 10,000 IU of Vitamin D3 before 10am
- 400-1000 daily milligrams of Magnesium chelate (or magnesium citrate, if you are ok with liquid stool for a while until you adapt)
- Make sure you have sufficient protein in your diet - rule of thumb is 1gr protein for 1kg of body weight (or 0.5gr per 1lb). That's often more than non-athletes are getting.
Do your own research about D3 and Mg - both are way above the RDA, and some people will tell you that D3 in this amount is bad for you (and they'd be wrong unless you spend all day in the sun, but don't trust me on that - do your own research)
I still have the occasional 3-4 day streak of unable-to-fall-a-sleep a month, but this combination has reduced it from 25-30 days a month ...