Having trouble with Sleep schedule

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  • kyliemack
    replied
    This follows from the very nature of sleep.This follows from the very nature of sleep. Recall that under normal conditions, we go through five sleep cycles of about 100 minutes each. If 100 times 5 and divided by 60, it is about 8 hours. The duration of sleep directly affects physical and mental activity. Maybe to become the best at what you do, it is enough to sleep as much as the outstanding scientists, writers, and politicians did? There is no definite answer to this question. But it is also essential to choose a good bed. I chose a crushed velvet bed. It is very comfortable and comfortable for me to sleep on. So it is crucial what you sleep on.

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  • Scienzia
    replied
    An awesome routine you have, thinman!
    Mine is different in some ways... I'm looking for a good academy nearby here too, to do some weight lifting and swimming
    Anyway, these days I'm sleeping like a baby because of the changes that I've made. Trying to keep it up.

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  • thinman
    replied
    I don't have a smartphone so don't get into that stuff, just have a cheap PC which I never use after supper or 4pm. In the evening we watch some TV and I'll have a chocolate milk heated. I get up at 5am everyday and have my exercise routines in my apartment but also go to a gym 3 times a week and do heavy lifting, the heavy lifting gets me very tired and always sleep good everyday. I don't run, my wife and I do walks daily and my apartment building has an indoor pool which we use a lot.

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  • Scienzia
    replied
    Originally posted by lofivelcro View Post
    Good question about those cold showers. Try 30 minutes before and see how it work. You might have to experiment a little if you feel comfortable with it.
    I'll try it someday, but for now, I'm trying a different approach, I'll replicate my reply about this topic in my Log post here...

    One of the things that I've done in the last week was stopping using screens in the evening as soon as possible, usually nearby 8:30 pm and If I do want to keep on until 10 pm or so, I can do it, but just for some light reading/writing planning with the lowest bright possible and without lights on.
    - Start to eat two soup spoons of sunflower seed in dinner because they have some amount of magnesium
    - Bed just for sleeping, I'm not reading on kindle/phone anymore

    Things have been way better than before
    I'm not waking up at 4 am every single day as before,
    When it happens, It just a matter of minutes before I fall asleep again.

    Some considerations

    I put away my smartphone, my clock, and my smartwatch from my bedroom because what is the point, if I wake up at night to see that is 4 am? It was giving me more anxiety.
    Doing nothing that is exciting at night, not even reading some exciting topic.
    Some days I'm writing some worries and concerns sometime before starting my sleep routine this probably is helping a lot.

    Thank y'all who give me some tips.

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  • lofivelcro
    replied
    Good question about those cold showers. Try 30 minutes before and see how it work. You might have to experiment a little, if you feel comfortable with it.

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  • Scienzia
    replied
    Originally posted by lofivelcro View Post
    Taking a cold or warm shower before going to bed could help. Wearing a sleep mask, if there's too much light in your room. Sleeping naked might work. Installing a blue light filter on your computer/mobile device is something to try out. Magnesium is a good idea.
    Awesome, Thanks for your tips!
    I'm not comfortable with those masks, I've tried one before...I'll see if I can install something in the wall above my window.
    I Bought some Magnesium, thanks! While waiting for it to arrive, I'll eat some sunflower seeds in my dinner, seems that they have some magnesium on it.

    Cold showers at what time before bed?

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  • lofivelcro
    replied
    Taking a cold or warm shower before going to bed could help. Wearing a sleep mask, if there's too much light in your room. Sleeping naked might work. Installing a blue light filter on your computer/mobile device is something to try out. Magnesium is a good idea.

    Leave a comment:


  • Scienzia
    replied
    Originally posted by sunpetal View Post
    Exercising in the evening or close to bedtime can affect your sleep, but generally I would think that working out hard should make you sleep better. You might look at other factors that affect sleep like caffeine, alcohol, napping, eating late, blue light, environmental sounds and lights, and (if you aren't eating meat and dairy) sufficient b12 intake. It'll take some testing to find the culprit.

    Something anecdotal but that friends have also tried and had success with is eating some goji berries during the day. They're naturally high in melatonin, which helps with sleep.
    Hey, thanks for your reply.

    My workouts are all in the morning.
    Since I'm vegan I supplement B12, and In the last exam it was just fine.
    I don't consume caffeine or alcohol.
    And I'm not taking naps
    I eat around 8 pm and go to bed around 10 pm, is this schedule too bad?
    Yes the lights could be a problem, my window doesn't block all the light the comes from outside.

    Thanks for your tip about Goji berries, I'll take a look.

    I was thinking if I supplement magnesium my sleep would be better
    Last edited by Scienzia; September 15, 2021, 09:36 AM. Reason: workout in the morning

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  • lofivelcro
    replied
    Some people claim overtraining could cause sleeping issues. How are you feeling aside from that? Any other things Anek and sunpetal have mentioned?

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  • Anek
    replied
    Personally I find that I sleep better when I exercise more, and I exercise every day. I think sunpetal's suggestions are really good!
    Also look at what is stressing you out in life, has something changed recently?

    Leave a comment:


  • sunpetal
    replied
    Exercising in the evening or close to bedtime can affect your sleep, but generally I would think that working out hard should make you sleep better. You might look at other factors that affect sleep like caffeine, alcohol, napping, eating late, blue light, environmental sounds and lights, and (if you aren't eating meat and dairy) sufficient b12 intake. It'll take some testing to find the culprit.

    Something anecdotal but that friends have also tried and had success with is eating some goji berries during the day. They're naturally high in melatonin, which helps with sleep.

    Leave a comment:


  • Scienzia
    replied
    One can see my training logs here:

    https://darebee.com/hive/logs/804498...ing-my-english

    I usually go for a 7KM morning Run and do the other exercises throughout the morning.
    I'm just taking Sunday off, it's that my mistake? should I do more day-offs?

    Leave a comment:


  • Scienzia
    started a topic Having trouble with Sleep schedule

    Having trouble with Sleep schedule

    Am I doing too many exercises?
    I'm having trouble with my sleep schedule.
    I waking up at 4 AM every day and I was just able to get sleep again only 1h30 after waking up.
    Does that have something to do with my Cortisol levels?
    Maybe if I do exercises only every other day it's better for my sleep schedule and to only 1 Hour of it?
    Can someone help me here, give me some tips or just explain if my Exercise Routine is related to this 4 AM waking up night?
    I'm seriously thinking of just waking up and don't get back to bed because it's to bed to stay at bed 1:30H before getting into sleep again.
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