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CoBra666
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shit i was gonna get some zinc/magnesium and forgot while i was out... i average 3-5 hours a night. melatonin does nothing. need2sleep keeps me asleep once im there but it still takes me hours to fall asleep. i usually lie down at about 9-9:30. usually still awake at midnight 
i have no stress in life, an easy job. good paycheques. just cant effin sleep
i have no stress in life, an easy job. good paycheques. just cant effin sleep
sleep is CRUCIAL!! cannot build muscle without sleep! The number one reason sleep is important is because Growth Hormone (HGH) rises during deep sleep, which often begins about 30-45 minutes after falling asleep. it plays a role in protein synthesis as well.. this is common sense stuff.
those of you who have sleeping problems need to re-evaluate what you are putting in your bodies.. dont eat heavy meals near bedtime, lay off the caffeine, try meditation and relaxion before bed. dont sleep with pets, dont sleep with a clock in your room (you look at that damn thing hundreds of times during the night without even knowing you are!) , don't have a tv in your room, dont read in your room.. use your room for sleep and sex that is IT. keep the area clean, dark, cool and quiet.. keep your sheets clean, let sun in during the day. consider getting a sound machine (they are dirt cheap) .. a warm shower or bath before bed will help as well!!
all these tips will help you sleep.
do NOT get hooked on herbs or drugs to sleep... if you do then you will be hooked on them for life and it will be difficult to ween yourself off.
some guys can get away with 6 or 7 hours of sleep, some of us need more. if you feel well rested the next day then you are getting enough.. as a bodybuilder/athlete you need to get more than the normal person, remember this. but you do not need an insane amount of sleep.. just an extra hour or two is good
those of you who have sleeping problems need to re-evaluate what you are putting in your bodies.. dont eat heavy meals near bedtime, lay off the caffeine, try meditation and relaxion before bed. dont sleep with pets, dont sleep with a clock in your room (you look at that damn thing hundreds of times during the night without even knowing you are!) , don't have a tv in your room, dont read in your room.. use your room for sleep and sex that is IT. keep the area clean, dark, cool and quiet.. keep your sheets clean, let sun in during the day. consider getting a sound machine (they are dirt cheap) .. a warm shower or bath before bed will help as well!!
all these tips will help you sleep.
do NOT get hooked on herbs or drugs to sleep... if you do then you will be hooked on them for life and it will be difficult to ween yourself off.
some guys can get away with 6 or 7 hours of sleep, some of us need more. if you feel well rested the next day then you are getting enough.. as a bodybuilder/athlete you need to get more than the normal person, remember this. but you do not need an insane amount of sleep.. just an extra hour or two is good
do 20 minutes of meditation before bed and take a warm bath.. have you tried that? you need to follow what i said to a tee and work at it.
there is something going on that you are not seeing.. it can be as simple as you have a crappy mattress, or you let your cat/dog sleep with you and they keep you up.
try moving your bed in your room.. move furniture around. change up the environment. also this sounds weird but painting your room a light blue color can relax you. color therapy
CoBra666
Broken
never meditated and maybe new bed could help. pillowtop or something. but pretty much everything else ive been doin for along time now. saw a doc bout it too. she recommended all that stuff to me originally. but yeah no pets, no lights nothing that beeps, no late night heavy meals, i usually bath bout half hour to an hour before bed. i dont do anything stimulating like tv, reading, deep convos, anything between my bath and my bedtime. no pets. i never use caffeine, havent used stimulants in quite awhile. although sometimes i do cuz i dont sleep anyways. my best sleeps come if i plan my n2kts crash with bedtime. but its still not a good deep sleep. im gonna start looking into this again. with the summertime heat and sunlight for longer its been getting even harder and im def noticing a difference
^^I will tell you this.. in my early 20's I had to deal with sleeping issues.. the more you obsess over it the worse its gonna get. it took me doing A LOT of research and changing my diet/lifestyle to get things in the right direction again. i came across an article in a magazine about sleeping tips when I was on an airplane, and it literally saved my life.
i highly recommend yoga class. if your bedtime is 10pm.. try and find a yoga class in the evening.. come home.. have a light snack.. then bath, then bed. that will help and you might meet some hot yoga chick too in the process..
also you don't even need a new mattress.. they sell those mattress toppers that are like foam memory or whatever.. they don't cost very much.. you just put it on top of the mattress.. try that, they are awesome. feels like you are sleeping on a cloud.
I will also tell you this.. i spent the night at a hotel last weekend and I only got 4 hours of sleep and it was horrible.. so that tells you how much effort I've put into my sleeping strategy.. from my bed, to my surroundings, to the atmosphere, etc etc. i've made everything perfect in my home to assure I have a great sleep
i highly recommend yoga class. if your bedtime is 10pm.. try and find a yoga class in the evening.. come home.. have a light snack.. then bath, then bed. that will help and you might meet some hot yoga chick too in the process..
also you don't even need a new mattress.. they sell those mattress toppers that are like foam memory or whatever.. they don't cost very much.. you just put it on top of the mattress.. try that, they are awesome. feels like you are sleeping on a cloud.
I will also tell you this.. i spent the night at a hotel last weekend and I only got 4 hours of sleep and it was horrible.. so that tells you how much effort I've put into my sleeping strategy.. from my bed, to my surroundings, to the atmosphere, etc etc. i've made everything perfect in my home to assure I have a great sleep
CoBra666
Broken
true dat, ive noticed when im worried about sleep i sleep even less. and my life is pretty stress free too. but yeah yoga could help, i travel alot for work. half the year or so. but i got a good one dled on my laptop. usually since i workout at night i just kill it in the gym till im right tuckered out. heavy deadlift day ive noticed helps with sleep. but yeah thanks for the tips. guess its time to no longer accept this as part of life and experiment and beat it. thx mango
yo found some good stuff online for you guys.
The sleep requirements for each person depend on many factors, including age. For example, in general:
Foods That Help or Harm Your Sleep
Sleep Debt
The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a "sleep debt," which is much like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don't seem to adapt to getting less sleep than we need, while we may get used to a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired.
Consequences of Too Little Sleep
Too little sleep may cause:
Many studies make it clear that sleep deprivation is dangerous. Sleep-deprived people who are tested by using a driving simulator or by performing a hand-eye coordination task perform as badly as or worse than those who are intoxicated.
Sleep deprivation also magnifies alcohol's effects on the body, so a fatigued person who drinks will become much more impaired than someone who is well rested.
Driver fatigue is responsible for an estimated 100,000 motor vehicle accidents and 1,500 deaths each year, according to the National Highway Traffic Safety Administration. Since drowsiness is the brain's last step before falling asleep, driving while drowsy can -- and often does -- lead to disaster. Caffeine and other stimulants cannot overcome the effects of severe sleep deprivation.
The National Sleep Foundation says that if you have trouble keeping your eyes focused, if you can't stop yawning, or if you can't remember driving the last few miles, you are probably too drowsy to drive safely.
The sleep requirements for each person depend on many factors, including age. For example, in general:
- Infants require about 16 hours a day.
- Teenagers need about nine hours on average.
- Most adults need seven to eight hours a night for the best amount of sleep, although some people may need as few as five hours or as many as 10 hours of sleep each day.
- Women in the first three months of pregnancy often need several more hours of sleep than usual.
Foods That Help or Harm Your Sleep
Sleep Debt
The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a "sleep debt," which is much like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don't seem to adapt to getting less sleep than we need, while we may get used to a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired.
Consequences of Too Little Sleep
Too little sleep may cause:
- Memory problems
- Depression
- A weakening of your immune system, increasing your chance of becoming sick
- Increase in perception of pain
Many studies make it clear that sleep deprivation is dangerous. Sleep-deprived people who are tested by using a driving simulator or by performing a hand-eye coordination task perform as badly as or worse than those who are intoxicated.
Sleep deprivation also magnifies alcohol's effects on the body, so a fatigued person who drinks will become much more impaired than someone who is well rested.
Driver fatigue is responsible for an estimated 100,000 motor vehicle accidents and 1,500 deaths each year, according to the National Highway Traffic Safety Administration. Since drowsiness is the brain's last step before falling asleep, driving while drowsy can -- and often does -- lead to disaster. Caffeine and other stimulants cannot overcome the effects of severe sleep deprivation.
The National Sleep Foundation says that if you have trouble keeping your eyes focused, if you can't stop yawning, or if you can't remember driving the last few miles, you are probably too drowsy to drive safely.
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