Sleep

phrakture

Global Moderator
General

Karma: +51/-6
Offline

Offline

Posts: 1103

Sleep

« on: February 04, 2010, 09:02:09 AM »

A little introduction: I've always been a terrible sleeper. Well, scratch that. I've always been great at sleeping... for like 10 hours at a time. Waking up in the morning has been painfully difficult. When I was going to college, I used to have my mother call me to make sure I woke up after 3 different alarms went off...

I still use multiple alarms. An app on my phone plays bird noises for about 10 minutes before going Urrghgggg!! at me. Then, 15 minutes after that my quieter alarm goes off. 15 minutes later a more annoying alarm goes off, and 30 minutes after that the radio, on full blast, comes on. Additionally, I have a full-spectrum lamp on an appliance timer to approximate morning sunrise as best I can.

But I still suck at it. These technological "fixes" don't seem to do it.

I've been trying to change this - by setting very specific night and morning routines and trying to follow them. And this works, to an extent. I _need_ to be up by 8:30, and my alarm/wakeup process begins around 6:00. When I first started doing a nightly routine (10pm, make some Bedtime Tea, put pajamas on, shut off the TV, brush teeth, etc) I was able to be out of bed between 6:00 and 6:30. Then motivation started slipping. I'd do only parts of the routine, or maybe leave the TV on a bit longer, or something. This morning I woke up at 8:30. Crap...

Soooo... why am I posting this? For advice. I have read all the research and KNOW that sleep is important, I WANT to wake up earlier (thus getting to work earlier, and having more time after work), but for some reason I can't seem to do it consistently. Any advice or tips?


	Logged

phrakture

Global Moderator
General

Karma: +51/-6
Offline

Offline

Posts: 1103

Re: Sleep

« Reply #1 on: February 04, 2010, 09:04:57 AM »

I found a Conditioning Research article in a similar vein, but no tips or solutions here.

I think, for me, it may be about motivation.

When I say "I leave the TV on", I don't mean on arbitrary channels. I don't have an antenna or cable. I watch specific shows on Hulu or Netflix. So it is not idle "meh, what's on TV", it's deliberate.


	Logged

DTSMA68

Sergeant

Karma: +11/-1
Online

Online

Posts: 207

Re: Sleep

« Reply #2 on: February 04, 2010, 09:28:59 AM »

I have the same problem as you. I have two alarm clocks and my wife's. I just started taking Natural Calm yesterday because some Paleo guys at RobbWolf.com suggested it. I want to go to bed earlier so that I can get 8 hours of sleep. I drank the stuff and fell asleep when I wanted and woke up without the alram clocks this morning.

It's called Natural Calm. Check out the reviews:

http://www.amazon.com/Natural-Vitality-Calm-Rasp-Lemon-powder/dp/B000WVY4PE/ref=sr_1_1?ie=UTF8&s=hpc&qid=1265250777&sr=8-1


	Logged

5'11", 42 y/o, male, 30-32 waist

phrakture

Global Moderator
General

Karma: +51/-6
Offline

Offline

Posts: 1103

Re: Sleep

« Reply #3 on: February 04, 2010, 10:10:37 AM »

Quote from: DTSMA68 on February 04, 2010, 09:28:59 AM

It's called Natural Calm. Check out the reviews:

It's just Magnesium? I always fear these crazy complex "protein vitamo extreme power" things, and this seems to resemble them, but it just has Magnesium under ingredients.

I try to take a 3mg melatonin pill around 9:30-10:00 which helps me feel tired sooner. Do you think magnesium pills would do the same thing?

As an aside, I've tried lots of herbal teas targets at going to bed. Most of them work, but the effects seem to wane after a while. So I'm hesitant about this. I will use you as an experiment

Tell me if it still works the same after about a week


	Logged

rentawitch

Captain

Karma: +14/-1
Offline

Offline

Posts: 617

Re: Sleep

« Reply #4 on: February 04, 2010, 10:20:34 AM »

Wow, I had no idea that magnesium was so important.

Without a proper test is there any way to judge if one is deficient?

Should a paleo diet provide enough magnesium?


	Logged

I love my computer, all my friends live in it.

Il Capo

Major

Karma: +43/-1
Offline

Offline

Posts: 838

Re: Sleep

« Reply #5 on: February 04, 2010, 10:40:23 AM »

Quote from: rentawitch on February 04, 2010, 10:20:34 AM

Without a proper test is there any way to judge if one is deficient?
Should a paleo diet provide enough magnesium?

A completely paleo diet should provide all the vitamins and minerals we need. The caveat is that what we are eating can only approximate a paleo diet.

What I think a true paleo diet would look like:
- Involves heavy use of organ meats.
- Involves grass-fed free range animals.
- Includes seasonal wild berries and fruits and vegetables (vs farmed or modern versions).
- Includes regular sunlight and proper exercise.
- Includes a moderate amount of nuts.
- Includes naturally available water and their minerals.
- (probably) includes some fermented products as food stuffs decay a little bit but not enough to become harmful.
- Includes intermittent fasting.

A paleo diet can provide all the vitamins and minerals you need but only if you keep enough variety.

Check this thread for marika's extensive research on how to approach a true paleo diet and get all required nutrients.

http://cavemanforum.com/index.php?topic=2049.0


	Logged

On the ethics of meat eating:
Okay, have you ever been around chickens? They are stupid, uncooperative, inconvenient, ill-tempered creatures. They get what they deserve. F*ck chickens.

Mark Rippetoe

phrakture

Global Moderator
General

Karma: +51/-6
Offline

Offline

Posts: 1103

Re: Sleep

« Reply #6 on: February 04, 2010, 11:57:11 AM »

Quote from: Il Capo on February 04, 2010, 10:40:23 AM

A completely paleo diet should provide all the vitamins and minerals we need. The caveat is that what we are eating can only approximate a paleo diet.

This line of thinking always makes me sad. It's hard to find good real foods in the middle of a big city. Grass fed ground beef costs like $8/lb and they usually have like 3-4 lbs on hand.

What, in the natural order of things, would provide lots of magnesium?


	Logged

Il Capo

Major

Karma: +43/-1
Offline

Offline

Posts: 838

Re: Sleep

« Reply #7 on: February 04, 2010, 12:19:35 PM »

Quote from: phrakture on February 04, 2010, 11:57:11 AM

What, in the natural order of things, would provide lots of magnesium?

Almonds, for starters. Tuna, as well, but I think tuna is not coastal and would probably be outside the paleo man's reach.

Long list (including non paleo foods) in link:
http://www.vaughns-1-pagers.com/food/magnesium-foods.htm


	Logged

On the ethics of meat eating:
Okay, have you ever been around chickens? They are stupid, uncooperative, inconvenient, ill-tempered creatures. They get what they deserve. F*ck chickens.

Mark Rippetoe

phrakture

Global Moderator
General

Karma: +51/-6
Offline

Offline

Posts: 1103

Re: Sleep

« Reply #8 on: February 04, 2010, 12:55:35 PM »

Quote from: Il Capo on February 04, 2010, 12:19:35 PM

Quote from: phrakture on February 04, 2010, 11:57:11 AM

What, in the natural order of things, would provide lots of magnesium?

Interesting that grains seem to be the best sources of dietary Magnesium.

Does anyone have any info on how Magnesium affects sleep?


	Logged

Warren Dew

General

Karma: +246/-22
Offline

Offline

Posts: 2331

Re: Sleep

« Reply #9 on: February 04, 2010, 01:20:33 PM »

Quote from: phrakture on February 04, 2010, 09:02:09 AM

When I first started doing a nightly routine (10pm, make some Bedtime Tea, put pajamas on, shut off the TV, brush teeth, etc) I was able to be out of bed between 6:00 and 6:30....

Soooo... why am I posting this? For advice. I have read all the research and KNOW that sleep is important, I WANT to wake up earlier (thus getting to work earlier, and having more time after work), but for some reason I can't seem to do it consistently. Any advice or tips?

It sounds like you already know how to do it - to wake up earlier, go to bed earlier. It's just a matter of actually doing it.

If you need to get up at 8:30, I wouldn't aim to get up at 6:30. Start your nightly routine at 11:30 instead of 10:00 so you won't feel like you're wasting time.


	Logged

phrakture

Global Moderator
General

Karma: +51/-6
Offline

Offline

Posts: 1103

Re: Sleep

« Reply #10 on: February 04, 2010, 01:55:18 PM »

Quote from: Warren Dew on February 04, 2010, 01:20:33 PM

If you need to get up at 8:30, I wouldn't aim to get up at 6:30. Start your nightly routine at 11:30 instead of 10:00 so you won't feel like you're wasting time.

What I meant was: in order to not be late to work, I need to wake up at 8:30, shower, and go. However, I can be early to work.

The few days where I woke up at 6am were great. I did dishes, listed to the radio, etc. I actually want to be up hours before I head off to the shower and leave for work.

What I'm trying to accomplish, in addition to actually getting regular, decent sleep, is to convert myself from a "night owl" to a "morning person".


	Logged

klsNS

Private

Karma: +0/-0
Offline

Offline

Posts: 7

Re: Sleep

« Reply #11 on: February 08, 2010, 08:01:08 AM »

I religiously drank natural calm every night to mainly stop getting cramps while swimming. Then i switched to having a v8 juice until i started trying this paleo way of eating. It never really helped me to sleep. I also have sleep problems. I can fall asleep but after 3 hours, I get up needing to use the bathroom, then i have gotten into a bad habit of going down to raid the kitchen. I think it is the mind that keeps us from sleeping rather than a mineral, but that is the chemist in me speaking. I try to lie on my back in bed in the yoga position called corpse pose and try to focus on breathing and letting go of the day and that does help a bit. I have never had a problem getting up in the morning. I wake up at 4 am daily and hit the gym. I have no choice because i have to be home by 7 am to shower and get my kids ready and off to school. I love the morning though and can hardly function after 8 pm. I think getting into a routine and habit which takes at least 21 days to incorporate can help for sure. Good luck.


	Logged

DTSMA68

Sergeant

Karma: +11/-1
Online

Online

Posts: 207

Re: Sleep

« Reply #12 on: February 08, 2010, 01:10:18 PM »

I've been taking Natural Calm since last Thursday. I go to sleep at 10pm and wake up at 4am everyday and I am not tired when I wake up. Previously, I was waking up with the alarm at 5:30am and felt exhausted. Does Natural Calm put you in a well-rested state?


	Logged

5'11", 42 y/o, male, 30-32 waist

phrakture

Global Moderator
General

Karma: +51/-6
Offline

Offline

Posts: 1103

Re: Sleep

« Reply #13 on: February 08, 2010, 01:54:19 PM »

Quote from: DTSMA68 on February 08, 2010, 01:10:18 PM

Based on the advice from this thread I went out and bought some Magnesium pills. The working theory is that I'd take one about 30-60 minutes before bed and see if it worked.

I don't think it made me tired, but it does seem to have helped my sleep quality. I was able to "just wake up" on all three days I'd taken the pills, rather than waking up, hitting snooze, and zonking back out


	Logged

Lone_woLf

Captain

Karma: +23/-6
Offline

Offline

Posts: 635

Walking backwards into the future.

Re: Sleep

« Reply #14 on: February 09, 2010, 10:16:17 AM »

I've tried this man's advice, it works pretty well.

How to Get Up Right Away When Your Alarm Goes Off
http://www.stevepavlina.com/blog/2006/04/how-to-get-up-right-away-when-your-alarm-goes-off/


	Logged

Change requires you to scream, I'M NOT GONNA TAKE ANY MORE!...and then you don't.

Pages: [1] 2 Go Up

« previous next »