Sleep

[~Enuf~]

So, For the past 3 months I have not been able to sleep any longer than 4 shours straight. Every night I go to bed, get upe about 2 hours later and have insomnmia for about an hour. ( It's usually during this time I have a little bit of a protein based snack to help mne get back to bed)Then once I go to bed I am able to sleep for 4 hours then I get up pretty tired.
I know that my workout would improve, so would my strength if I could get better quality sleep adn perhaps a little more of it..
Has anyone had anything similar, and if so, how did you get over it?
I really don't want to take any pharmacutical drugs to help me sleep.

 

[Roonytunes]

A few possibilities:
1) are your carbs low consistently or a lot lower than what you're used to?
2) are you working out very intensively at night? for a while, when I did spinning in the evening, I had trouble falling asleep.
3) are you taking new supplements/fat burners?

 

[~Enuf~]

A few possibilities:
1) are your carbs low consistently or a lot lower than what you're used to?
2) are you working out very intensively at night? for a while, when I did spinning in the evening, I had trouble falling asleep.
3) are you taking new supplements/fat burners?

My carbs have been the same for awhile, they are about 50- 60 % of my daily intake.
I workout in the morning, and stop any supplements before 5 pm.
throught he day I may have a DECAF coffee or teo, but I try and limit my caffiene intake.

 

[Sassy69]

Have you always had trouble sleeping or it only started last 4 months? What changed?

I sometimes go thru phases where I don't sleep well - usually related to somethign that is on my mind. However I find that your standard Nytol / diphenhydromine HCl works pretty well.

 

[RottenWillow]

2) are you working out very intensively at night?

Really intense training can cause insomnia even performed far from bedtime. As I recall elevated cortisol levels are to blame, and can stay high for several hours if the workout were sufficiently intense.

 

[nikkita]

my observations:

1/ you could be overtrained

2/ review the amount of stress in your life (work, family, etc.)

3/ review your diet in case it is too low on carbs and/or fat

4/ is it time to buy a new matress?

 

[weightpro]

Too much training coupled with different emotions such as stress and excitement often leads to insomnia.

I also experience not being able to sleep well when I'm so excited or stressed out.

 

[whiteknight39]

I have had trouble sleeping at times as well....

I presently take ZMA and I get a deeper sleep with it...versus waking up in the middle of the night.... I now sleep through the night


What has also helped me in the past is valerian root and HTP5

 

[Sassy69]

Another thing that has helped me a lot lately is melatonin - BUT normally when I've used the typical 3mg tab of melatonin I fall asleep then have have about 3 hrs of really weird vivid dreams and then spend the rest of the nite staring at the ceiling. So I started splitting the tabs in half - so basically the std dosage was too much for me but I sleep really well these days. Melatonin is also one of those supps that is considered one of the great anti-aging supps. (I can dig up some refs on this if you want but you can usually find refs in a google on it.) But the big issue for me was the dosage - so splitting it has really worked well.

 

[~Enuf~]

Zma? What is that ?
I think I may try the melatoini, I am still waking up consistently 2 hours after I go to bed, staying up for an hour then falling asleep for another 3. I'm just not able to sleep past 3 hours it seems which I eventually will need to, I'm sure..lol

 

[whiteknight39]

Melatonin is suppse to help with sleep
http://en.wikipedia.org/wiki/Melatonin

I've taken melatonin as well.... for some reason it didn't do much for me... but I feel it depends on the person...., so I suggest you try and see how each supplement affects you...and stick with what works for you individually

For myself ZMA seems to work best.....

Here's some info on ZMA.. you can google all of the above suggestions for more info

http://en.wikipedia.org/wiki/ZMA_(supplement)

http://www.nutritionexpress.com/art...lements_a-z/zma/showarticle.aspx?articleid=62

 

[wlmcrae]

What exactly are you eating in the four hours before bed? Diabetics and hypoglycemic tendency folks often have trouble with fluctuating blood sugars that will wake them 2-4 hours after a sleep pattern begins.