Can't seem to get enough sleep?

Discussion in 'Health and Fitness' started by Morik, Jun 8, 2016.

  1. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    Hi,

    So I recently started training Jiu Jitsu (2-3x/week) and exercising more otherwise as well (walking ~30min, getting back to the gym 1/week, etc).
    This started maybe 3 weeks ago.

    My usual sleep schedule was something like: asleep between 2 and 3:30 am, up around 10 am.

    Last week I wanted to attend an early class and got myself onto a new sleep schedule: asleep between 11 and midnight, up at ~7 (slightly before).

    However, I'm having a lot of trouble with it: I keep waking up WAY TOO EARLY.
    E.g., last night I fell asleep around midnight, and woke up at 5:20 am.
    I couldn't fall back asleep--I tried for about 30 minutes and couldn't, so I got up. But I'm feeling tired.

    Yesterday I was asleep around 11:30 I think, and woke up before 6 too.


    I may not be eating enough? I weigh about 285; to maintain weight I'd eat around 3000 (with little to no exercise). I'm aiming for 2200-2600 a day right now, depending on how much I exercise that day.)

    What I ate yesterday in total:
    - A few bites of yogurt with mango chunks & coconut flakes in it. (~6:30 am)
    - Scrambled eggs w/ peppers & onions in them (maybe 1/2-3/4 cup?), cauliflower (1 largish piece), half of a small potato (not sure how it was prepared, probably some oil. The part I ate was maybe the size of 1.5 golf balls), 4 or so square chunks of melon, 4-5 large blackberries. (~8:45 am)
    - Pork shoulder taco with various veggies and a little peanut sauce, soft taco wrap (flour), and a chicken & coleslaw slider (on the larger side for a slider) (~12:45 pm)
    - Spanakopita (flakey pastry with feta & spinach) (115 cal) (~3:15 pm)
    - Turkey & avocado wrap with salsa & a little cheese (500 cal) (~6:15 pm)
    - Steak taco: steak strips, onions, peppers, 1 tbsp sour cream, 2 tbsp guacamole, whole wheat soft taco wrap) (440 cal, ~9:30pm)

    I did go to class yesterday.
    Guessing at breakfast calories (~400) and lunch calories (~700-800), I'd say I got maybe 2200 cal?
    Though I probably burned 400 or so in class.
     
  2. holyheadjch

    holyheadjch Valued Member

    You probably need to eat a little more on days you train. You don't want to have a calorie deficit of more than 1000/day.

    The sleep patterns will sort themselves out. Whenever you try to change your bodies rhythms, your body will do some odd stuff until they settle down again.
     
  3. Pretty In Pink

    Pretty In Pink Moved on MAP 2017 Gold Award

    Pretend you have work to go to. That always keeps me in bed.
     
  4. Morik

    Morik Well-Known Member Supporter MAP 2017 Gold Award

    Hah, I went in to work early and am going to leave early, though I also took my time with breakfast and read a book for ~30 minutes before heading out.

    I do tend to enjoy my work though...
     
  5. Tom@Foresight

    Tom@Foresight Valued Member

    Try winding down 30 mins before bed time! I always have a no screens (TV, Laptop, Ipad) 60 minutes before bed time! Works like a dream for me!

    TOM
     
  6. Knee Rider

    Knee Rider Valued Member Supporter

    Warm shower, get in bed, read.
     
  7. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    We have a thread on sleep here.

    This thread sits along side it.
     
  8. dan.scriabin

    dan.scriabin New Member

    Add more fresh fruits and vegetables, if you are tired your system is not getting the best fuel, much like a car who doesn't run smoothly on cheap fuel.

    Avoid sugar, flour, refined products altogether. Try green juices for breakfast (though your stomach has to get used to them gradually...), they give you a good amount of energy.
     

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