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Sleep?

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Newbz18
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2009/07/18 12:37:01 (permalink)

Sleep?


I cant seem to get a good nights sleep, well i can, but its at weird hours.
Normally i get to sleep by 2/half 2 am, then wake at about half 9, so thats 7 hours sleep. Although this morning after getting to sleep at 2am, i woke up at half past 11. So thats 9 and a half hours sleep, i am obviously lacking in it or i wouldnt be able to sleep that long.
I came back from a holiday a week ago which has messed it up a bit, i went to Greece which is 2 hours infront of the UK. However i had problems sleeping before that.
I would normally have non prescription (but strong) sleeping pills but i ran out. I would rather not use them anymore but if i have to to get to sleep i guess i will buy some more.

Im bulking and my main concern is the strange sleeping hours are affecting gains. My last meal of a day is normally about half 6pm, so if im waking up at 10/11am then thats about 17 hours without any food, does this matter?
#1

17 Replies Related Threads

    Boss Redd
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    Re:Sleep? 2009/07/18 12:43:30 (permalink)
    seeing as your still awake untill 2 am why dont u just eat something  between 6pm and 2 am

    I do a lot of push ups and sit ups. And I drink plenty of milk.

    #2
    Newbz18
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    Re:Sleep? 2009/07/18 13:00:52 (permalink)
    Boss Redd

    seeing as your still awake untill 2 am why dont u just eat something  between 6pm and 2 am


    Because my diet is set so that i reach a calorie limit on my last meal which is 6pm. And i dont want to get in the habit of eating later because i would rather sleep
    #3
    Boss Redd
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    Re:Sleep? 2009/07/18 13:22:58 (permalink)
    whats your dirt look like?

    I do a lot of push ups and sit ups. And I drink plenty of milk.

    #4
    Newbz18
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    Re:Sleep? 2009/07/18 13:29:16 (permalink)
    That can be found here:

    http://www.muscletalk.co.uk/tm.aspx?high=&m=3498411&mpage=1#3498411

    Irrelevent really, i just want to sleep earlier but i think i might have mild insomnia. Im always thinking about loads of things when i go to bed, not worries, just what im doing tomorrow etc, and i cant shut down.
    #5
    Jakeuk1
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    Re:Sleep? 2009/07/18 14:27:22 (permalink)
    You stop eating at 6pm? That's crazy .. why not drop the calories slightly of all previous meals and add a meal in an hour or so before you go to bed. Hell, I eat a tub of cottage cheese in bed before going to sleep!

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #6
    Newbz18
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    Re:Sleep? 2009/07/18 15:27:41 (permalink)
    I could do i suppose, cant today though as ive already got to 1900 calories.
    #7
    Jakeuk1
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    Re:Sleep? 2009/07/18 15:29:07 (permalink)
    Newbz18

    I could do i suppose, cant today though as ive already got to 1900 calories.


    What are your stats mate? 1900 seems a tad low to me ...

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #8
    Newbz18
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    Re:Sleep? 2009/07/18 15:34:59 (permalink)
    Jakeuk1

    Newbz18

    I could do i suppose, cant today though as ive already got to 1900 calories.


    What are your stats mate? 1900 seems a tad low to me ...


    I meant 1900 so far, normally have between 2200-2600 a day.
    About 6ft, 11 stone 5.
    All pics etc are in my journal which should be high up on the list because i only just posted in it.
    #9
    CitizenKane
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    Re:Sleep? 2009/07/18 15:53:34 (permalink)
    Try some ZMA! Sometimes I have trouble sleeping and ZMA usually sends me into a nice sleep

    Also there is the possibility that your sleeping pattern is just stuck in its current state - one day you should try just getting up earlier than normal, like around 7am, then by that night you will be more tired and you will probably fall asleep 2 hours earlier than normal, and thus your sleeping pattern is reset. Works for me anyway!
    #10
    Jakeuk1
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    Re:Sleep? 2009/07/18 16:25:29 (permalink)
    I don't know your exact stats or activity levels, but as far as bulking diets go ... that's pretty light. To put things into perspective, I'm currently cutting on 2,100 - 2,200 calories a day. Keep your diet as it is for now, but add another meal in at 9 - 10pm. Cottage cheese would be my preferred choice, but basically anything protein dominant.

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #11
    Newbz18
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    Re:Sleep? 2009/07/18 19:11:46 (permalink)
    Im not all that active and have hardly any muscle so i didnt think there is much point eating tons.
    #12
    badladmark
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    Re:Sleep? 2009/07/18 19:19:47 (permalink)
    Some protein (ideally dairy based) with some slow-release carbs about twenty minutes before bed might help. Give it a go for a week, see what happens.
    #13
    Newbz18
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    Re:Sleep? 2009/07/18 22:05:59 (permalink)
    No i dont feel hungry.
    I do have a coffee normally about 2 hours before bed.
    And normally im just on the net on my laptop in bed before i go to sleep.
    #14
    Wilks
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    Re:Sleep? 2009/07/19 15:47:45 (permalink)
    Cut out the coffee and computers so late mate.  Read a book before bed or something.  They recommend that you get off computers, tv etc 2 hours before bed for optimal sleep - I'm sure I read that somewhere.  I don't follow this advice, but I don't have too much trouble sleeping.

    I did a while back - Thoughts whizzing through my head etc, like you state, and I found that keeping a notepad and pen next to the bed helps.  This means if anything you feel is important crops up, you can scrawl it down and get some kip, knowing that you wont forget it.

    Also as CK says, try ZMA, I find if I take some an hour before bed I'm ready to sleep.  Also, some people take a little taurine before bed which may help too.

    I really think you need to burn off some energy though, and incorporating some cardio (and getting fresh air) throughout the day may be your best option.
    #15
    badladmark
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    Re:Sleep? 2009/07/19 18:06:24 (permalink)
    You really need to drop the coffee for at least six hours before bed. If you want coffee at night, for the taste, then go for decaf. Caffeine stays in your system for about ten hours. It has a half-life of about five hours, so five hours after taking it, there's still half the amount you started with. Which in your case, means mucking your sleeping up.

    Keep a watch on what you're looking at or doing on the laptop. Anything too engaging will just over stimulate you and keep you awake.

    Get into a good relaxing (dare I say it, even a bit boring) routine before bed. A couple of weeks of that and your sleep will improve in quality, if not in quantity
    #16
    mikejm
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    Re:Sleep? 2009/07/20 14:21:37 (permalink)
    Yeah read a book for an hour, that helps.

    Also someone told me of a trick where you try to clear your mind of absolutely everything, don't even try to think about clearing your mind cause then you're still thinking! When you have cleared your mind try to look for a mountain range far away in the distance, then when you see it try and look for one even further away behind it. If you're relaxed enough and your mind is completely clear you probably won't even find the the first one!
    #17
    Newbz18
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    Re:Sleep? 2009/07/20 17:16:40 (permalink)
    Thanks for the replies. I'll have a go tonight lol.
    #18
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