Help me sleep! page

[garod82]

Yesterday was a typical day and I can't figure out why I get such a terrible sleep.

Breakfast @7:30am - 3 eggs with salsa
Work @8:30
Snack @10:30 - Beef Jerky
Lunch 12:30 - half chicken rotisserie with Gaucomole and salsa
Snacks - Raw Super Cookies
Break @3:15 - Walk 1 mile outside my office
Leave Work @4:30
Home by 5
Me and wife go for a 2 mile walk to the local grocery store and pick up some stuff for dinner
Lift some weights@6:30 - quick 20 minutes heavy weights bench with dumbbells
Dinner @7:30 - Wild Caught Salmon salad with Goat Chesse
Dessert @9p - Apples with Almond Butter
Bed @10p

Watched less than 30minutes of TV.

I woke up at 7am this morning exhausted. I do have a few things on my mind at work but nothing too stressful. I have the Jawbone UP and I tracked my sleep. I only had 2hr 16min of deep sleep and 6hr 21m of light sleep. Those ratios are not good.

Any suggestions? Lately my sleep has been really bad even though I've been active (walking minimum 10,000 steps a day) It may just be the work crap on my mind but I do what I can to combat the stress with walking throughtout my work day etc.

Any other suggestions?

[YogaBare]

Have you ever had a tendency towards insomnia? Low carb can exasperate it... It did for me

[primalrob]

your diet looks pretty solid. i suppose you could try more time in between dessert and bed, but i doubt that would matter much. and you're getting decent movement in. so what about your sleeping environment...have you reduced as much light as possible, removed other distractions, found a good temperature for the room, etc.?

if your sleep has gotten worse lately, with little change in outside factors, it points to something like stress or something hormonal. you could try some kind of meditation to help with the stress or relax you more before bed. i also wonder if the season could be affecting you, and if some supplements like vitamin d and magnesium (taken during daylight hours) would help set things right.

have you ever tried biphasic sleep? it's very possible that two four-hour chunks of sleep will do much more for you than your current nine-hour time.

[Cryptocode]

Meditation can definately help. Learn how, take a class. I took such a class at the U. of Cal. many years ago for stress reduction and sleep. It really works.

[Gadsie]

What worked extremely well for me is bluelight blocking glasses 3 hours before bed

[JudyCr]

Hot tub 12-18 minutes before bed
1 mg melatonin as u get into bed
Of course, no caffeine, food or too much exercise 4-5 hrs before bed
Sex is the exception.
Meditation or prayer with deep breathing
Total darkness in room
Sound machine helps greatly
Clean sheets or at least clean pillowcases nightly

[garod82]

your diet looks pretty solid. i suppose you could try more time in between dessert and bed, but i doubt that would matter much. and you're getting decent movement in. so what about your sleeping environment...have you reduced as much light as possible, removed other distractions, found a good temperature for the room, etc.?

if your sleep has gotten worse lately, with little change in outside factors, it points to something like stress or something hormonal. you could try some kind of meditation to help with the stress or relax you more before bed. i also wonder if the season could be affecting you, and if some supplements like vitamin d and magnesium (taken during daylight hours) would help set things right.

have you ever tried biphasic sleep? it's very possible that two four-hour chunks of sleep will do much more for you than your current nine-hour time.

I was taking Vitamin D suppliments and stopped about 3 months ago. Maybe deffecient again.

[j3nn]

Have you ever had a tendency towards insomnia? Low carb can exasperate it... It did for me

Yeah. Low-carb interrupts my sleep badly. I'd recommend eating more carbs or at least eating the majority of your carbs for your last meal or snack.

[RichMahogany]

What worked extremely well for me is bluelight blocking glasses 3 hours before bed

Dude! You started 2 or 3 threads asking about this and never let us know that it was working. I think you owe us a quick write-up for all the incessant questions we tolerate from you.