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  • help with sleep

    Hi,

    I haven't been getting a full night sleep since I started university 2 months ago. I usually go to bed at 12 o'clock and then I wake up at 3, 5 y and 6, when I finally have to get up.

    Then I usually follow by a 90 minute nap about 2 pm.

    The problem is I train boxing from 9 pm to 10.30 pm three times a week, and I have to wake up at 6 am to get ready to study. So I can't get a full sleep block. And even though I had the time, I can't sleep for more than 3 hours without waking up.

    How do I reset my Circadian rhythm? I want to get a full night sleep.

  • #2
    I'm sure you have looked at all the standard suggestions. I would just point out that sleeping we may not be programmed to sleep 8 straight hours. Mark has blogged about this but I don't have the reference right now.
    Ancestral Health Info - My blog about Primal and the general ancestral health movement. Site just remodeled using HTML5/CSS3 instead of Wordpress.

    My MDA Friday success story - Stubborn Senior's Testimonial

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    • #3
      thanks for the answer,

      Yes I've read about polyphasic and biphasic sleep here but I can't even get 3 consecutive hours. How about staying up all night and skip nap the next day?

      I've tried staying 24 hours with a nap the following day, and that didn't work

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      • #4
        Originally posted by gaston095 View Post
        Hi,

        I haven't been getting a full night sleep since I started university 2 months ago. I usually go to bed at 12 o'clock and then I wake up at 3, 5 y and 6, when I finally have to get up.

        Then I usually follow by a 90 minute nap about 2 pm.

        The problem is I train boxing from 9 pm to 10.30 pm three times a week, and I have to wake up at 6 am to get ready to study. So I can't get a full sleep block. And even though I had the time, I can't sleep for more than 3 hours without waking up.

        How do I reset my Circadian rhythm? I want to get a full night sleep.
        Your 9pm to 10:30pm boxing training, have you always trained at this time or just since you got to university?

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        • #5
          Can you train earlier in the day? This would help.
          Healthy is the new wealthy.

          http://www.facebook.com/groups/ances...handnutrition/

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          • #6
            I started boxing a week ago, and the only difference was that I was able to sleep a longer nap (1.5 hours).

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            • #7
              I have found that for me if I do any kind of intense physical activity too late in the evening it messes with my sleep. I think that I get too jacked up and have a hard time getting my body/metabolism to come down from the intense physical activity at a time when I should be winding down in preparation for sleep. That's just me.

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              • #8
                Ditch that training schedule. It's not worth it. Limit screen time before bed or install a program like f.lux that turns the light of your screen reddish. Use your bedroom for nothing but sleeping.
                You lousy kids! Get off my savannah!

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                • #9
                  could you describe your normal sleep pattern pre university please?
                  When I'd had enough of the grain and starched based 'diabetic eating for health' diet (eating for health, my ass!) my weight was 242.5 lbs. On starting primal- 18th April 2013 weight : 238.1.
                  27th July 2013. weight after 100 days 136.9 weight lost 101.2lb ; that's 105.6lbs since I stopped the 'diabetic eating for health'
                  new journal http://www.marksdailyapple.com/forum...ml#post1264082

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                  • #10
                    I think I could sleep from 11 to 8 am (during holidays).

                    Last year in high school I could sleep from 10 to 6.30 am and exercise in the morning ( 6.30) (1 hour before sunrise).

                    I didn't have any sleep problems at all.

                    Now, despite training at night with artificial light, I can finally sleep 1 hour afterwards.

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                    • #11
                      Okay, well I was going to give you some information and suggestions but then noticed in an early thread before university that you were interested in biphasic sleep and now this is what you've got and i doubt it magically appeared.
                      If this is what you want to do its pretty incompatible with normalising a sleep pattern and resetting the body clock. You need to decide the approach you want to take.
                      I do a lot of work with people with disturbed sleep but don't like to waste my time so I don't work with people who have other agendas
                      When I'd had enough of the grain and starched based 'diabetic eating for health' diet (eating for health, my ass!) my weight was 242.5 lbs. On starting primal- 18th April 2013 weight : 238.1.
                      27th July 2013. weight after 100 days 136.9 weight lost 101.2lb ; that's 105.6lbs since I stopped the 'diabetic eating for health'
                      new journal http://www.marksdailyapple.com/forum...ml#post1264082

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                      • #12
                        I never really went into biphasic sleep, I just tried but it was really hard to sleep early, and was too tired to be awake at 3 am or so.

                        By the way, is biphasic sleep incompatible with a normal sleep pattern?

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                        • #13
                          because it isn't a normal sleep pattern and you cant squash it into that box. It doesn't respond to the same cues. Your sleep currently seems polyphasic. body builders seem to be the only ones who try to develop it as a pattern so maybe they can help with that. Some people are naturally biphasic and many of them want to change because they get out of step with their families. It causes a lot of tension in a relationship when you wake your partner up night after night.
                          Thats why I suggest you decide what you want to do.
                          circadian rhythms have an approximate 24-hour period and don't depend on external cues but can reset by exposure to external stimuli. Most people attain their best-quality sleep during their chronotype determined sleep periods and that's what resetting circadian rhythms aims to do.
                          When I'd had enough of the grain and starched based 'diabetic eating for health' diet (eating for health, my ass!) my weight was 242.5 lbs. On starting primal- 18th April 2013 weight : 238.1.
                          27th July 2013. weight after 100 days 136.9 weight lost 101.2lb ; that's 105.6lbs since I stopped the 'diabetic eating for health'
                          new journal http://www.marksdailyapple.com/forum...ml#post1264082

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                          • #14
                            Any major change in your life will result in an adjustment period that is likely to be marked with sleep difficulty. If it doesn't pass after a couple of months, then it's time to re-think your approach.

                            One thing to note, I don't know your age, but if you're in your late teens or early 20s, your circadian rhythm is typically shifted later than older adults. This means you might not be as tired earlier in the evening, and will feel more tired waking early for school.

                            Any exercise that gets your heart rate elevated close to bedtime is a no-no if you struggle initiating or maintaining sleep. Best to find an earlier time in the day for it.
                            My blog: Regular Guy Paleo and please feel free to "like" my Facebook page.

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                            • #15
                              tomorrow ill try boxing classes at 5 pm.

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