Please Scroll Down to See Forums Below i get at least 6 hours at a time, thats the minimum for me. i prefer to have 8-9 hours at night, plus a 1-2 hours nap during the day if i can squeeze it in. try taking some extra zinc and magnesium before bed time. it helps me relax, and wake up more refreshed then when i dont.
How little sleep is too little?
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Gigantasor
New member
I have been working my ass off but I sleep horribly at night. I don't know if I ever really fall asleep and I wake up tired all the time. Like most people I work a normal 8 hour day and on the weekends th, fr, sat I work nights as well in a dumb ass bar filled with smoke.
Anyhow, I don't think Im getting enought sleep to accomplish my goals. I know that sleep is absolutley necessary to grow and recover so my question is two fold. First how much sleep is required? Is it based on the individual or is there a standard bench mark? Second, is there any way around this?
Probably a lame question but I am starting to get concerned about the lack of sleep. Have to work to put food on the table for the family but damn this is getting rediculas.
Thanks for the input.
Anyhow, I don't think Im getting enought sleep to accomplish my goals. I know that sleep is absolutley necessary to grow and recover so my question is two fold. First how much sleep is required? Is it based on the individual or is there a standard bench mark? Second, is there any way around this?
Probably a lame question but I am starting to get concerned about the lack of sleep. Have to work to put food on the table for the family but damn this is getting rediculas.
Thanks for the input.
Sleep is relative to the amount of recovery your body needs to make and your hormonal levels ect. That being said more is better, if you can get away with it try for 8-10 hours. As far as the club goes, I know how you feel. I worked in that environment for a couple years and I had a terrible time making good progress, mainly because of my schedule being all screwed up, being on my feet and inhaling a pack of second hand smoke every night. I quit the night gig and have been feeling much better and getting stronger ever since.
SofaGeorge
New member
I have had times when projects wre popping and I was only sleeping an hour or two a night for a couple weeks.
The question of "how much sleep" needs to be qualified with: for what purpose and for how long?
For optimal bodbybuilding - what ever you need.
It's a myth that the body does its recovery while you are asleep. The majority of recuperation happens during waking hours.
The question of "how much sleep" needs to be qualified with: for what purpose and for how long?
For optimal bodbybuilding - what ever you need.
It's a myth that the body does its recovery while you are asleep. The majority of recuperation happens during waking hours.
Gigantasor
New member
Ironliion,
I can believe that man. If it weren't for the cash every week I would be gone is seconds. I think I gonna get lung cancer in there.
I can believe that man. If it weren't for the cash every week I would be gone is seconds. I think I gonna get lung cancer in there.
Gigantasor
New member
SofaGeorge,
Is that legit? Does the body really recoup durring waking hours? How is that if you are still working the parts even a little bit? Either way it is encouraging to hear.
Thanks man.
Is that legit? Does the body really recoup durring waking hours? How is that if you are still working the parts even a little bit? Either way it is encouraging to hear.
Thanks man.
SofaGeorge said:
I assume you mean that it does all of it's recovery while the body is asleep. Does it do the majority?
Either way would you please post some links to the studies?
Much thanks.
my night job sure affects my training and diet. I feel like i can watch myself shrink on some nights when im working
Eatmorechicken
New member
Sleep studies have shown that some people ideally need only 5-6 hours of sleep while others needed 9+ regularly to feel rested and energetic throughout their days. The average was found to be 8 hours.
Direct muscle recovery isn't a major issue during sleep, but central nervous system and immune system recovery and support are. Deprive yourself of adequate sleep for too long, and you run a greater risk of having a poor workout here and there on one end of the spectrum to serious CNS overtraining on the other. And it's a bitch that CNS overtraining can manifest itself through stubborn insomnia when you do finally get the time to sleep. Sleep deprivation also makes one more prone to coming down sick with flu bugs and what not as sleep plays a significant role in immunofunction support.
If you have no alternative to a stressful, sleep-depriving schedule, then some things you can do are:
1. Short power naps (even in your car on breaks, if need be)
2. Short sessions of meditation have been shown to be beneficial for CNS and immune system support
3. Make sure you're getting you're getting good nutrition including enough anti-oxidants
4. Relax/extend your goals (for example, say your goal is to gain X amount of muscle or add X amount of weight to a lift over 3 months, you might revise that goal to gain that amount of muscle or weight over 4-6 months instead)
5. Consider adding an extra rest day or two into your workout split if you can
Direct muscle recovery isn't a major issue during sleep, but central nervous system and immune system recovery and support are. Deprive yourself of adequate sleep for too long, and you run a greater risk of having a poor workout here and there on one end of the spectrum to serious CNS overtraining on the other. And it's a bitch that CNS overtraining can manifest itself through stubborn insomnia when you do finally get the time to sleep. Sleep deprivation also makes one more prone to coming down sick with flu bugs and what not as sleep plays a significant role in immunofunction support.
If you have no alternative to a stressful, sleep-depriving schedule, then some things you can do are:
1. Short power naps (even in your car on breaks, if need be)
2. Short sessions of meditation have been shown to be beneficial for CNS and immune system support
3. Make sure you're getting you're getting good nutrition including enough anti-oxidants
4. Relax/extend your goals (for example, say your goal is to gain X amount of muscle or add X amount of weight to a lift over 3 months, you might revise that goal to gain that amount of muscle or weight over 4-6 months instead)
5. Consider adding an extra rest day or two into your workout split if you can
OfWolfandMan
New member
I know this is a little off the topic,but I do any of you have trouble sleeping at night?I get to where I cant get to sleep at night without a sleep aid,and sometimes after days that Ive lost too much sleep,Ill get to sleep fast,but I can usually only sleep for a few hours then its like my nerves are going nut and I have to get up.
I work third shift and nothing has felt right since I started,but when I was in school and lifted around 3-4pm after school,I had a really hard time getting to sleep,Now Im wanting to switch to first shift,but do not want to get in a situation like I did in school,where I couldnt sleep at night.....anyone have tips on getting to sleep?
Thanks
I work third shift and nothing has felt right since I started,but when I was in school and lifted around 3-4pm after school,I had a really hard time getting to sleep,Now Im wanting to switch to first shift,but do not want to get in a situation like I did in school,where I couldnt sleep at night.....anyone have tips on getting to sleep?
Thanks
OfWolfandMan,
I hear you bro. I am not a good sleeper and generally get about 6 hours of not very sound sleep a night. When I worked a rotating shift job my sleep patterns were so fucked up, on my graveyard turn, I'd literally get about 2 hours a day and even they weren't a sound 2 hours. Dead ass tired all the time but couldn't sleep...it sucked.
I hear you bro. I am not a good sleeper and generally get about 6 hours of not very sound sleep a night. When I worked a rotating shift job my sleep patterns were so fucked up, on my graveyard turn, I'd literally get about 2 hours a day and even they weren't a sound 2 hours. Dead ass tired all the time but couldn't sleep...it sucked.
