Topic: Sleep and Waking Up

[Paulski]

I usually get around 7 hours of sleep a night, but I never feel refreshed or fully awake in the morning. Does anyone know why?

I also have trouble waking up because of this. I try to get up before 6 (and go to bed between 10 and 11) to do some isometrics and stretching. Should i eat breakfast before or after this? And how can i convince myself to get out of bed?

[Chris Salvato]

Sleep is a tricky beast.  I haven't read this book yet but it is supposed to be very good.

http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680

That said, make sure your room is pitch black and try going to bed even earlier.  Some people need up to 10 hours a night.  I am one such person.  Athletes tend to need a bit more sleep because of the amount of recovery we need to program proper motor patterns and aid muscle recovery/growth.

[Paulski]

Thanks Chris I'll take a look at the book

[wlf]

I usually get around 7 hours of sleep a night

your lucky, i have mostly 5 or 6 hours of sleep ocasionally 7 on the weekdays

[Dan Elric]

You're lucky you can function off of 7 hours of sleep.  I need at least 10 - 11 or else I'm crap the next day.

Thanks for the heads up on the book Chris, I'm totally gonna go read it

[Jose "ballzy" Baliño]

it depends how much time of sleep you get on week days, if you get more sleep in weekends it means that you dont get a proper sleep on week days. the reason we dont feel refreshed on the morning is because we lost water during sleep thats why they say to drink about a gallon or so when you wake up. As for the eating get something small (a snack) and when you are finished get your breakfast
i got this from Body by Design a good book

[Steven Low]

Do not exercise before sleeping.

Here's other stuff that may help....


1. LESS EXERCISE -- overtraining = high cortisol inhibits getting into deep phase sleep
2. pitchblack room
3. ear plugs
4. cool ambient temperature, warm blankets
5. melatonin
6. ZMA + vitamin D + calcium (or you can go cal/mg/zn + D)

Most of the people including myself who were deficient report better sleep with vitamin D. I didn't include this in the article I wrote although I should. I'll look to see if there's any studies on this.

7. Going to bed early -- 8-10pm if possible
8. EATING HEALTHY -- food quality especially if you have allergies or gluten insensitivity

[wlf]

You're lucky you can function off of 7 hours of sleep.  I need at least 10 - 11 or else I'm crap the next day.

Thanks for the heads up on the book Chris, I'm totally gonna go read it

ha yeah well function isnt really the word unless i have coffe...probably not the healthiest thing in the world....

[Muse_of_Fire]

. the reason we dont feel refreshed on the morning is because we lost water during sleep thats why they say to drink about a gallon or so when you wake up.

Who says that? Did you get that information out of the Body by Design book you mentioned? I would vomit in seconds if I drank a gallon of water upon waking. I need a little boost to my blood sugar before I can handle water in my stomach.

Do not exercise before sleeping.

Steve, what about exercises such as certain yoga sequences, that are meant to be calming/relaxing? Sometimes I can't get to sleep without these. But I'm curious to know if it's inhibiting deep phase sleep. Other things get released into the bloodstream with breathing/yoga exercises (likely not cortisol, although I'm not sure what actually does get released)--I'm curious to know what these chemicals are and what effect they have on sleep. Can you point me in the right direction to learn more about this?

To address the OP...

You may need more sleep, or you may simply need to increase the quality of the sleep you're getting. Experiment with getting more sleep, to see if it's the amount of sleep you need to increase. Try getting an extra hour each night for about a month and see how you feel. Try also the suggestions that have been given to increase the quality of your sleep, and see how you feel after about a month.

Also, the manner in which you wake up can affect how refreshed you feel. Being jarred out of sleep by a noisy alarm buzzer can make for a cruddy morning. You might want to experiment with a sunrise alarm clock, which simulates a sunrise by gradually lighting up your room. (On some models there is a buzzer alarm backup just in case, which is helpful if you have to be at school/work by a specific time). You can also use them "in reverse" to fall asleep by setting the timer to gradually dim the light in the evenings (simulating a sunset). These can be very helpful especially if you have to be up and about before the real sunrise (as I do--it totally sucks) 

[Steven Low]

Steve, what about exercises such as certain yoga sequences, that are meant to be calming/relaxing? Sometimes I can't get to sleep without these. But I'm curious to know if it's inhibiting deep phase sleep. Other things get released into the bloodstream with breathing/yoga exercises (likely not cortisol, although I'm not sure what actually does get released)--I'm curious to know what these chemicals are and what effect they have on sleep. Can you point me in the right direction to learn more about this?

Nothing that gets heart rate significantly up... aka activates sympathetic nervous system.

Since sleep is strongly parasympathetic, going strongly sympathetic beforehand will inhibit your ability to sleep well because your body can't immediately switch well.

Slow yoga/relaxing movement sure.

[FastGuppy]

To add to what Steve said, Adrenal hormones are stimulated by high intensity exercises. These hormones also stimulate the sympathetic nervous system. A boost of cortical, epinephrine and norepinephrine can be by exercise elicited from your adrenal glands causing more energy and more of a hyper state.  This is why it's hard to sleep while you’re sick or with an injury.

Keeping your room temperature moderate, avoiding injuries, avoiding stress and relaxing can help a lot. That's probably why yoga does so well before bed.

[wlf]

i've read that cold air helps a person sleep is that true?

[FastGuppy]

I usually get around 7 hours of sleep a night, but I never feel refreshed or fully awake in the morning. Does anyone know why?

I also have trouble waking up because of this. I try to get up before 6 (and go to bed between 10 and 11) to do some isometrics and stretching. Should i eat breakfast before or after this? And how can i convince myself to get out of bed?

How old are you? Younger growing people could use 8-10 hours of sleep a night. On this note there are different stages of sleep. Feeling "fresh" is hard to come by and it typically means going to bed early. Good luck with that.

If you want to help the quality of sleep make sure your protein-carbohydrate ratio is at balance, don't eat or exercise two hours before you go to bed, drink caffeine or eat sugar in the morning. Caffeine takes 45 minutes to peak and then it peaks for six hours. Read somewhere else besides your own bed. Keep most of your activities away from your bed. Your body needs to remember it's where you sleep. Keep hydrated at night by a water bottle. Ambient sounds can help.

If you need anymore help there are people that can monitor your sleep at night and give you recommendations.

i've read that cold air helps a person sleep is that true?

It depends. If you like it that's fine. I like it a little colder but it seems we are warm blooded mammals so it wouldn't be strange if we liked to sleep on the colder side. (lower HR, calmer state)

[David Ivey]

Hey! Sleep stuff!

Here is my situation. When i was 15 i was getting to sleep around 10 ish, then during Sophomore year i started going to sleep closer to 11 and now junior year im hitting the sack at 12. This isnt a problem except for the fact that i still have to wake up at 7 for school.

I was wondering how i should go about getting back into the habit of sleeping falling asleep closer to 10ish. Does anyone have any tools/tips* that they use to help them fall asleep because i lay awake in bed till 12, even if i get in bed around 10.

*=Tips for relaxing and for not thinking about parkour because i ALWAYS imagine movement and it keeps me up!!! Parkour seems to be a blessing and a curse for me.

Im sorry for seeming so scatter-brained, typing has never been a great way for me to communicate.

[FastGuppy]

Organization sounds like your problem.

Keep an agenda of daily activities. Start going to bed at 11, 10:30 then 10. Eat at 8 d hw, read or watch the tube 8-9:30. give yourself 15 or 30 mins to get ready for bed and then hit the sack.

It’s important not to binge out on homework or video games unless it’s a special occasion. Just do a little hw every day and a little bit of games everyday.

In addition, start looking for unnecessary tasks you do in the morning cut that out. For the morning I eat and go to class and shower afterwards.

[Spencer B]

Some things I've found that really help:

(If you have the time to do this, do it) Avoid looking at or using electronics for abotu a half hour before going to sleep. Also, the same half hour should be a half hour of preparation for sleep. Winding down, relaxing, using the restroom, drinking a bit of water, etc. Nothing strenuous, or hectic, just calming and peaceful, then off to bed.

Also, I've found that having ambient, quiet background sound/noise can really help contribute to a good night's sleep. (Sorry to contradict you here Steve) Dead silence is always kind of uncomfortable for me to get to sleep to.

One last thing I'd like to add, which may make it harder to fall asleep (Mostly from other habits to the contrary), but should increase quality of sleep; Sleep on your back. I heard it suggested by Ryan Ford on here once and know I kind of swear by it. A good night's sleep on your back just feels fantastic, although, like I mentioned, it may seem easier to fall asleep on your side or stomache because of habits towards them.

Oh well, just my advise here.

[Phil Howe]

I really do find that one sleeps better in a cold room, here's an interesting abstract from PubMed that mentions it.

http://www.ncbi.nlm.nih.gov/pubmed/8022726?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

[Schatzdog]

I meditate for 25 minutes every night before I go to bed. Even if you aren't big into meditation just slow, deep breathing will work for you. It calms down all the mental activity and gets you into a good state to sleep deeply.

[Paulski]

Thanks for all the helpful advice!

And Schatzdog, i dont understand meditation. Some places said to just concentrate on your breathing as much as you can, but i tried that and got bored after five minutes. Can you explain any techniques or tips on meditation to make it less "boring"?

[WoodlandGhillie]

Thanks for all the helpful advice!

And Schatzdog, i dont understand meditation. Some places said to just concentrate on your breathing as much as you can, but i tried that and got bored after five minutes. Can you explain any techniques or tips on meditation to make it less "boring"?

I think Muse_Of_Fire had a wonderful article about meditation.

Muse, do you have the link? I think it was stickied somewhere...