Never seems like enough sleep

[confuzzl3don3]

I don't know why, but no matter how many hours i sleep when i workout i start feeling sleepy and lethargic. At first i thought it was insufficient sleep so i went to bed even earlier but it doesn't have seen to made much of a difference. I get about 8-9 hours of sleep. The only thing i find is that i've been getting a shitload of dreams - really weird ones too. I don't think i'm overtraining because i've just recently deloaded the squat and added a light day on wednesday. So what gives?

[MRP]

peyote?????

[Sgsolberg]

Confuzzled: you have a ton of topics closely related to this one. The question that is always asked, but never really answered is how much you are eating. Seriously, calculate it for a week or two. I would bet that you are not eating enough.

You are a good kid, but if you want to get your training to the next level, you need to lock down each variable you can. Sleep, quality of sleep (shit going on, noise), caloric intake, foods that irritate you (some people don't tolerate some foods very well), time of day that you train, when you eat (before and after training, how far apart)... all of these are variables to play with and can result in your general feeling of fatigue or drowsiness during your session.

Also, Stacey asked this question of someone recently... how's the morning tent? If it's not there T could be an issue.

[MRP]

In all seriousness probably the level of stress you are under. I started to experience the same thing. Possibly some early stages of depression. For me to keep me out of the nuthouse I take some 5-Htp Supplements, along with 3x day multivitamin and VitC. It may also be that it is winter and not much sunlight out. I've been diagnosed with Depression and S.A.D. seasonal affective disorder. I got tired of the side effects of pharmacuticals and the fact that every answer a doctor seems to give is in a pill. So for me the answer to my depression was/is a little supplimentaion and excercise.

But again for the sleep thing. Just keep an eye on it because it is an early sign. Check those stress levels and maybe add the multivitamins. My energy has been better since I"ve added those a few weeks back after the Bill Starr recomendation I read from PP Vol2.

[MRP]

As for the weird dreams as far as I know dreams occur in REM sleep and that is the deepest part of your sleep. So most likely you are getting to the point of regenerating.

[confuzzl3don3]

peyote?????
peyote? sorry no idea...


Confuzzled: you have a ton of topics closely related to this one. The question that is always asked, but never really answered is how much you are eating. Seriously, calculate it for a week or two. I would bet that you are not eating enough.

You are a good kid, but if you want to get your training to the next level, you need to lock down each variable you can. Sleep, quality of sleep (shit going on, noise), caloric intake, foods that irritate you (some people don't tolerate some foods very well), time of day that you train, when you eat (before and after training, how far apart)... all of these are variables to play with and can result in your general feeling of fatigue or drowsiness during your session.

Also, Stacey asked this question of someone recently... how's the morning tent? If it's not there T could be an issue.

Food is probably an issue. For some strange reason i've had a loss of appetite lately. A portion of food i used to devour easily is starting to feel like i'm going to throw up before even finishing it.

And no need to worry about the morning teepee. It's there.


In all seriousness probably the level of stress you are under. I started to experience the same thing. Possibly some early stages of depression. For me to keep me out of the nuthouse I take some 5-Htp Supplements, along with 3x day multivitamin and VitC. It may also be that it is winter and not much sunlight out. I've been diagnosed with Depression and S.A.D. seasonal affective disorder. I got tired of the side effects of pharmacuticals and the fact that every answer a doctor seems to give is in a pill. So for me the answer to my depression was/is a little supplimentaion and excercise.

But again for the sleep thing. Just keep an eye on it because it is an early sign. Check those stress levels and maybe add the multivitamins. My energy has been better since I"ve added those a few weeks back after the Bill Starr recomendation I read from PP Vol2.

Never really taken a multi, because i eat quite a wide range of fruits and vegies daily, but i'll consider getting myself some.

And as far as stress. I'm still on uni holiday. Probably the most stress-free time of the year :D


As for the weird dreams as far as I know dreams occur in REM sleep and that is the deepest part of your sleep. So most likely you are getting to the point of regenerating.

Yeah that's what i thought. Just no idea why i'm feeling fatigued even with good sleep. Lack of food might definitely be a problem.

[Sgsolberg]

go to fitday.com

Track all you eat for 2 weeks. Track your sleep, take copious notes. Track if eating more carb makes you feel better, or if something else works for you. This will let you know how much you really are eating.

[confuzzl3don3]

Ok i'll try that Sgsol. Fitday.com eh.

[Brenden]

Food is probably an issue. For some strange reason i've had a loss of appetite lately. A portion of food i used to devour easily is starting to feel like i'm going to throw up before even finishing it.

You may not want to consider appetite as a reliable indicator of how much food you need to eat. I force myself to eat more than I want to, and I'm still probably not eating enough. Eat small portions more often. Drink more milk. Approach eating with the same intensity you do lifting.

[Alyion]

Its funny you should mention dreams, because when I think about i've started dreamin a hell of a lot more since my squats have been getting heavier - funny really.

[confuzzl3don3]

Lol Alyion.

Anyways, Sgols i tried to use fitday to get it as accurate as possible but since i'm asian and basically my mum cooks dinner and i just eat whatever's on the table (bowl of rice + some meat/fish and vegies of some sort). So with the exception of dinner (i just approximated the rice), it's roughly:

Total
Cals: 3,511



Fat: 109.3g

Carbs: 382.3g



Protein: 238.2g

[Magnetotail]

Remind me what your height and weight is?

[Sami]

Why aren't you GOMADing?

[Smack]

Yeah I'm the same. I think it's just the weather, really.

[Sami]

Yeah I'm the same. I think it's just the weather, really.

I think he lives in Australia.

[Sgsolberg]

Lol Alyion.

Anyways, Sgols i tried to use fitday to get it as accurate as possible but since i'm asian and basically my mum cooks dinner and i just eat whatever's on the table (bowl of rice + some meat/fish and vegies of some sort). So with the exception of dinner (i just approximated the rice), it's roughly:
Total
Cals: 3,511
Fat: 109.3g
Carbs: 382.3g
Protein: 238.2g

*note that the quote has had the empty space removed.


First, a dataset of 1 pt is useless. Do this for a good two weeks. Try actually measuring things as best you can. Be as accurate as possible... I know this is weighing and measuring. This really counts. If you can, help your mom cook and see what amounts of something go into your meals.

Try eating a little bit more and see if that helps (I know you only measured the rice at dinner, but let's try tweaking something now).

[Kate]

It may also be that it is winter and not much sunlight out. I've been diagnosed with Depression and S.A.D. seasonal affective disorder.


Ditto for me on the depression & SAD. (I do take pharmaceuticals, and they help.) Overall, I'm functioning fairly well this winter, even without having enough snow to get much skiing in (usually my saving grace) -- but the short dark days are sapping my energy. Doesn't matter how much or how well (or poorly) I sleep; I keep yawning through my workouts. Most annoying.

None of which probably helps Confuzzled; just thought I'd add another "me too" data point to the "lack of sunlight is affecting my lifting" set.

-K.

[Guido]

Have you tried taking melatonin and Vitamin D?

[Kate]

Have you tried taking melatonin and Vitamin D?

I just read the links you posted about vitamin D3 in the Vitamins thread -- thank you for the info & the reminder. I have D3 here (1000 I/U tablets); I need to both up my intake of it and be consistent in taking it.

[Guido]

I just read the links you posted about vitamin D3 in the Vitamins thread -- thank you for the info & the reminder. I have D3 here (1000 I/U tablets); I need to both up my intake of it and be consistent in taking it.Glad to help! Really, the melatonin alone should do it. The reason that many people have trouble sleeping in the winter is because the lack of sunlight does not trigger your normal melatonin production that is caused from a certain amount of sunlight/UV exposure. Normally, once you have reached a certain amount of exposure for the day a hormonal cascade occurs that causes you to be drowsy and eventually enter the sleep cycle. This is why you generally are very tired after a day at the beach!

[confuzzl3don3]

Remind me what your height and weight is?

Currently 5"8 (173cm) fluctuating between like 72.5-74kg (160-162lbs)


Why aren't you GOMADing?

I know i know. I hit 2L+ milk daily. I'll try and get more in, but i'm out and stuff, and it's really hard to take milk with me, especially since you have to keep it cold.


Yeah I'm the same. I think it's just the weather, really.

I don't think so. Like Sami said i'm in australia and it's summer with plenty of sunshine.


First, a dataset of 1 pt is useless. Do this for a good two weeks. Try actually measuring things as best you can. Be as accurate as possible... I know this is weighing and measuring. This really counts. If you can, help your mom cook and see what amounts of something go into your meals.

Try eating a little bit more and see if that helps (I know you only measured the rice at dinner, but let's try tweaking something now).

Ok i'll continue doing it for a week or 2, but i generally eat the same thing every single day, except for dinner.