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  • How to wake up refreshed in the morning?

    Hello.

    Some quick stats : I'm 18, full primal except some diary and potatoes, don't drink alcohol,training convict conditioning 4days/week + the fives rites of rejuvenation daily.

    I'm having some problems with my sleep. I always feel shitty waking up. There were only a few days in my life when I felt good waking up. All refreshed and fully rested. That's how I want to feel every day.

    I meditate daily 10mins after waking up and 20mins before bed, no electronics lights etc 30min before bed. I have no major problems falling asleep. Usually I drop dead.

    I go to sleep at 22:30 pm and wake up at around 7. I've tried using Sleepyti.me but doesn't seem to do much.

    I sleep in a dark room, no noise, fresh air.

    Any ideas ? If you need any other information I'd be glad to provide it. Thank you.
    Last edited by RAlex; 06-25-2012, 05:31 AM.

  • #2
    You seem to be doing everything right, so you may need to look at changing your bed, pillows, duvet, PJs etc.

    Some people like sleeping on the floor, a thin sleeping mat, others like 12" of memory foam topped by a 6" duck down topper. Change things up and see if that helps.
    You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

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    • #3
      The 4 days a week just may be too much and you aren't recovering fully between the workouts. Once a deficit takes place, you can then dig an even deeper hole. This would explain feeling shitty every morning. Remember that exercise is only the stimulus and that recovery and adaptation must take place before training again for not only best results, but to feel your best by avoiding overtraining.

      Try training twice a week and maybe one HIIT session every 7-10 days. It can't hurt. You will NOT regress or lose strength etc. The upside is that you may very likely do even better and most importantly feel much better. If you aren't feeling great almost everyday, something is amiss and doing the same thing isn't going to suddenly work.

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      • #4
        The last meal I eat in the evening (and the time) has a huge impact on how I sleep. What do you generally consume as your last meal?
        "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

        In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

        - Ray Peat

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        • #5
          @Forever Young : I used to hit the gym 3days/week with no problems. And that was weight training.
          Convict conditioning is fully bodyweight. Also last 2 days are pretty easy, one with bridges & handstands(pushups soon) one with planks/l-sits.
          Somehow I feel like I shoudn't have any problems with recovering.

          @YogaBare : My last meal consists of fish (mackrel/sardines) and some leftover vegetables. This is what I'm used to, best option around I think. I've tried changing the time too, didn't seem to do much.

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          • #6
            Coconut oil might help.

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            • #7
              I'd eat that all day long but can't. Waaaay too expensive and hard to get here. Eating old coconuts sometimes.

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              • #8
                Try going to bed earlier. Some people need more sleep than others.

                Some morning I wake up earlier than others but it's a rare day that I wake up feeling like jumping out of bed and hitting the ground running. I need a gradual intro to my day. Some of us are not morning people no matter how much sleep we get.
                Sandra
                *My obligatory intro

                There are no cheat days. There are days when you eat primal and days you don't. As soon as you label a day a cheat day, you're on a diet. Don't be on a diet. ~~ Fernaldo

                DAINTY CAN KISS MY PRIMAL BACKSIDE. ~~ Crabcakes

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                • #9
                  Dude, you're 18. Sleep more. When I was your age I was unconscious 12 hours a night.
                  I've got of one them journal thingies. One Night At McCool's

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                  • #10
                    I was in the same boat as you a few years ago. I read an article about REM timing and it suggested changing your wakeup time rather than the time you go to bed. I went from waking up at 7AM, and feeling like utter ass, to waking up at 6:15 and have no problems.

                    Has something to do with how deep you are sleeping when you are woken up. If, for instance, you are in stage 3 or 4 sleep when your alarm goes off, your body wants to stay asleep. But, if you are in a lighter sleep, then it isn't so bad.

                    May or may not work for you, but it did a lot for me and now I have an extra'ish 45 minutes in my day.
                    People too weak to follow their own dreams will always try to discourage others.

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                    • #11
                      8.5 hours of sleep a night is not necessarily enough for someone who is 18 years old and training regularly. Training increases your sleep requirements and so does being a teenager.

                      Are you on summer vacation right now? Can you try going to bed at 9PM and sleeping until you wake up naturally? You might be surprised how much difference going to bed a little earlier will make.
                      Today I will: Eat food, not poison. Plan for success, not settle for failure. Live my real life, not a virtual one. Move and grow, not sit and die.

                      My Primal Journal

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                      • #12
                        Yes I'm on summer vacation right now. Going to bed at 9pm would be next to impossible.

                        I've done a whole summer experiment falling asleep at 22:00 and waking up at 06:00 am, 8 hours of sleep. Didn't feel like an improvement,also was a hassle going so early to bed.

                        Regarding sleeping more, my whole life before going primal/getting healthy/etc I used to sleep all day. That too didn't satisfy me. Feelin sluggish all day.

                        I want to enjoy my days and wake up at a reasonable hour like 7-8 am. Getting more sleep would involve going to bed pretty early, a troublesome thing for a teenager, also during the summer, when it's really hot outside during the day and you can only go out for a bit in the evening .

                        I'm aware sleep is huge for everything, that's why I somehow want to find the best solution. My perfect idea would be less sleep, more time awake, feeling great waking up and through the day, decent bed time no way later than 00:00. Sounds like utopia,neh?

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                        • #13
                          Originally posted by RAlex View Post
                          Yes I'm on summer vacation right now. Going to bed at 9pm would be next to impossible.

                          I've done a whole summer experiment falling asleep at 22:00 and waking up at 06:00 am, 8 hours of sleep. Didn't feel like an improvement,also was a hassle going so early to bed.

                          Regarding sleeping more, my whole life before going primal/getting healthy/etc I used to sleep all day. That too didn't satisfy me. Feelin sluggish all day.

                          I want to enjoy my days and wake up at a reasonable hour like 7-8 am. Getting more sleep would involve going to bed pretty early, a troublesome thing for a teenager, also during the summer, when it's really hot outside during the day and you can only go out for a bit in the evening .

                          I'm aware sleep is huge for everything, that's why I somehow want to find the best solution. My perfect idea would be less sleep, more time awake, feeling great waking up and through the day, decent bed time no way later than 00:00. Sounds like utopia,neh?
                          What about a nap during the heat of the afternoon?

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                          • #14
                            Yesss, that would be a great idea. Haha how could I not think about it ?

                            I used to nap sometimes in the afternoon, but lately I couldn't. I feel more awake than sleeping when trying to nap in the noon.
                            Gotta get back on track somehow.

                            Yep, definetely on the list, thanks for reminding me something so basic.

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