Sleep Problems Q&A thread

I believe everyone who's into weightlifting or in any other sport knows the importance of sleep

No diet and no training can compensate for lack of sleep. If you lack sleep, it will manifest not only in the gym but also in your life outside the gym. You will feel sluggish and weak. If it continues, you'll lose muscle. Muscle loss means strength loss. Another bad thing about it is you will feel and look like $hit if it continues uncorrected. And for guys, testosterone will drop. Testosterone is needed for muscle building and for sex :)

I am no sleep problem expert here and, as of now, I still have sleep problems.

I am putting up this thread so we can share our experiences and what we did to correct our sleep problems

I know there will be days where you don't sleep well but if it goes on for days or even weeks or months, I think it's a sleep problem

Here are the articles I found related to sleep problems and stress

http://anthonymychal.com/2012/12/7-sleep-tactics-that-dont-suck/

http://robertsontrainingsystems.com/blog/stress-the-real-epidemic/

For more than a month, I have been searching the internet for tips on how to fix your sleep

Here are the common ones

1. Lights out an hour before bed time

2. No stressful activities before bed time

3. Get as much sun light during day time

4. Read books before bed time

5. Write down your thoughts on a piece of paper

6. Deep breathing


I have tried some of it but it does not always work well for me

For number 6, I tried it but I discovered just now I'm doing it wrong. I breath thru my chest instead thru my diaphragm

I'll try parasympathetic breathing later this night when I get home and see how it works
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Comments

  • YatezYatez Posts: 2,745
    Hirap kase pag nag iisip ka pa ng mga technique para makatulog lalo kang na strestress at lalong di nakakatulog, ako basta nililinaw ko isip ko at tatapatan ng electric fan mukha ko para makahinga ng maayos makakatulog na ko non.
  • monching11monching11 Posts: 7,273B-Class
    Nice. Thanks bro.

    Actually i just did most of the items posted on the first article.

    Tried sleepless nights before ubos ang gains LOL@yatez

    di naman strictly dapat sundin haha mai stress ka talaga. Do it unconciously siguro.

    Pag nagtapat ako sa mukha ko ng electric fan sipon ako kinabukasan.
  • YatezYatez Posts: 2,745
    Di naman kase naka todo yung fan yung basta may dumaloy na hangin lang, i read something about that kase na mas stable at diretso tulog mo di ka magigising pag may air na nakatapat sa mukha mo so far its good nga di ako nagigising unless ihing ihi na talaga.
  • monching11monching11 Posts: 7,273B-Class
    Ayus. Ako di naman makatulog ng walang nakatutok na electric fan sa paa ko hahah
  • YatezYatez Posts: 2,745
    ^ganyan den ako paa mukha combo, wala kaming aircon dito sa bundok eh hahaha
  • JettieJettie Posts: 3,763B-Class
    ako, ewan talent ko siguro ngayon yun.. naningil katawan ko nung adik days ko sa RF online hehe.. it's 5 years of 1 hour sleep everyday just to be the legend dun sa MMORPG na yun amps! Dextrose ang labanan!

    Anyways, the days na hirap ako makatulog ang nakatulong sakin sa pagtulog eh.. .

    Off the phones, ( alarm clock for the alarm ), nature music or ultra boring nature sounds, dim light, aroma scent ( kape will do ) o prutas sa room, at ang unan na tandayan !

    Deds ako for sure! pero ngayon marelax ulo ko tulog ako agad amp!
  • Masala MakerMasala Maker Posts: 476B-Class
    Accretia lvl 47 gunner! Haha!
    Malapit nako mag repeat ng high school dahil sa RF.

    I've never had much problems with sleep even though i abuse coffee
    Magical kasi post wo supp ko. If you guys have it really bad and want a quick fix
    Find a friend who has a bit of weed it straightened me out.
  • JettieJettie Posts: 3,763B-Class
    Accretia lvl 47 gunner! Haha!
    Malapit nako mag repeat ng high school dahil sa RF.

    I've never had much problems with sleep even though i abuse coffee
    Magical kasi post wo supp ko. If you guys have it really bad and want a quick fix
    Find a friend who has a bit of weed it straightened me out.

    Yeah same here, coffee won't make me awake kahit marami.. Pinapatulog pa ko lalo tho. Hehe..

    Nice, Ako my IGN is Symour , Bellato, nexus server level 56 lang ata nung last na level hehe..

    Was an archon for 5 straight years, ayun payat ang kinalabasan ko at tulog ko , payat din! hehe
  • CoreCore Posts: 2,508B-Class
    Gone those MMORPG days.
    Madaling akong makatulog kapag:
    1. May maayos na ventilation sa room. Make sure naka-open yung bintana at fan or...
    2. Drink milk.

    Q: Meron ba sa inyo dito yung bigla-bigla nalang kayong magigising with a jerking movement. Am having those problems, still no clue what causes it?
  • monching11monching11 Posts: 7,273B-Class
    2. Di pwede saken lactose intolerant lol

    Q. Bihira mangyari saken yan pero i experience it pag nananaginip.
  • YatezYatez Posts: 2,745
    ^ako meron yung parang nahuhulog sa building? hahahah, na gaganyan ako randomly lang eh,taena ang masma dyan pag na gaganyan ako sa classroom eh nakakahiya hahaha
  • JettieJettie Posts: 3,763B-Class
    same here.. yung tipong kala mo nahulog ka sa mga high cliff plus the fact that I happen to have acrophobia hehe.
  • CoreCore Posts: 2,508B-Class
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    The Benefits of Napping Infographic
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  • bomsbonbomsbon Posts: 194
    @ core naexperience ko yan kapag nanaginip ako na parang mahuhulog tapos nagjejerk na lang ako bigla, pero di naman madalas, or minsan may mga tao kasi nagugulat kapag nahawakan mo siya like my father biglang nagjejerk nagugulat hehe
  • RayKriegRayKrieg Posts: 577C-Class
    Mahirap matulog pag kalaban ang internet :( Ilang buwan na ako nakakatulog palagi ng 11:30-12am na. Tapos gigising ako ng 7 :/ Ampangit sa pakiramdam kaso inuulit ulit ko pa rin :( hayyy
  • nrg500nrg500 Posts: 1,235B-Class
    mukhang ok yung deep breathing thru diaphragm... nakatulog ako agad

    panira lang kaninang 5am, ang ingay ng daddy ko


    try ko uli mamayang gabi
  • monching11monching11 Posts: 7,273B-Class
    RayKrieg wrote:
    Mahirap matulog pag kalaban ang internet :( Ilang buwan na ako nakakatulog palagi ng 11:30-12am na. Tapos gigising ako ng 7 :/ Ampangit sa pakiramdam kaso inuulit ulit ko pa rin :( hayyy

    THIS

    though alam na naten matigas pa din ulo hahahah
  • JettieJettie Posts: 3,763B-Class
    kaya nga pag 10pm na sakin, nakapatay na phone ko hehehe.
  • CoreCore Posts: 2,508B-Class
    nrg500 wrote:
    nrg500 wrote:
    "...For more than a month, I have been searching the internet for tips on how to fix your sleep

    Here are the common ones

    1. Lights out an hour before bed time

    2. No stressful activities before bed time

    3. Get as much sun light during day time

    4. Read books before bed time

    5. Write down your thoughts on a piece of paper

    6. Deep breathing..." < (Knowing the difference between shallow and deep breathing(diaphragmatic breathing))
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    what's the issue here? "I cant sleep" OR "what keeps me awake"

    if you want to sleep, madali lang. pero kung andami mo gusto mangayari in a day at last priority mo ay matulog. wag ka na magtaka. karamihan ginagawang basis ang 12am, as long as wala pa 12:00 may time pa matulog tapos magseset na lang ng alarm para magising. Use the alarm not to wake you up but instead to avoid oversleeping.

    share ko lang, kagabi natulog ako around 11:30pm tapos gumising ako ng 4:30am to do cardio. 5 hours of sleep (not bad, although may DOMS pa). bihis, inom ng cobra smart tapos larga na 5am. After cardio, bihis tapos kain tapos back to bed ng 7am. Hirap makatulog ulit dahil sumisipa pa yung cobra pero around 7:40am nakatulog din ako (malalim na tulog). gising ulit 10:15am.

    total sleeping hours: 7+ hours (nakapag-cardio pa at nagcobra pa)

    Madali lang matulog, pero kung maghahanap ka muna ng articles kung pano makatulog bago ka humiga sa kama...goodluck :)

    live&dieNATURAL

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