Sleep Problems Q&A thread
nrg500
Posts: 1,233
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
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
Comments
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.
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!
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
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?
Q. Bihira mangyari saken yan pero i experience it pag nananaginip.
The Benefits of Napping Infographic
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panira lang kaninang 5am, ang ingay ng daddy ko
try ko uli mamayang gabi
THIS
though alam na naten matigas pa din ulo hahahah
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
Sa article na pinost ni nrg,because of the urgency and stress in my field of work i think the best advice is writing down all i would do for tomorrow.
Pag i cant sleep kasi it more of my fault doing shit and stuff lol.
Solution? Unlearn those bad habits that keep you awake at night and develop new good ones to help you out get to bed early.
articles with regards to helping you sleep better sometimes PINPOINT the causes which makes you go A-ha. Now the problem is how you apply the solution to your problem
my 2 cents
What I'm trying to say is evaluate yourself. Check your HABITS before bedtime. Do they support your goal of sleeping longer or early? This is usually a case of SELF-REALIZATION. Unless of course may sakit ka talaga which keeps you awake at night which I don't think the majority of us have.
ewan ko kung nagmamatter sa iba yung "undisturbed sleep" vs ganun sakin.. pero as long as nakatulog ako. okay na ko hehe
No it is not as simple as you say. If it were that simple a lot of people would have figured it out but sleeping pills continue to sell eh?
As you say there is no one rule to apply for everybody, a lot of people have different jobs and priorities some have different urgency than the others and stress related activities as well.
Regarding self realization, reading articles can help you, if not pinpoint the cause of why you're having a hard time to sleep. No one got genius overnight and figured the theory of relativity.
That's all what I'm trying to say. People are different and you can find them in all shapes and sizes, in this case if you need to directly feed them the info just to learn then so be it.
Training: 1-2hours
Sleep: 7-8 hours
*Fill the rest with what you want to do (include office work ofcourse hehehe)
Reading articles are fine, in fact, there are already tons of articles on the internet discussing about how to fix your sleep problems. The biggest problem I see is people usually shrug off these suggestions or maybe fail to implement it on their daily lives. Why? People are naturally HARD-HEADED. That's where self-realization comes in. Think hard, what's keeping you awake at night? Every persons answers may vary, that's why you need to take action and do it yourself. You can read hundreds, thousands, million of articles about sleep but if you fail to take action, it's pretty much another USELESS article.
And for the record, I don't consider reading articles as part of the solution. It's the first step towards the solution but you still need to take ACTION (implement, execute etc) to get to the SOLUTION.
di naman ako nagpupuyat sa PC games or TV. pag 7am to 4pm ang work ko, 7:30pm or 8pm ay humihiga na ako at di ko na hinahawakan ang cellphone ko. di ko na hinihintay yung 11pm or 12mn
there are really just times that I find it hard to calm my mind. yung bigla na lang may mga dumarating na isipin
tapos pag may naalala ako, chain reaction na, remembering one thing leads to another...