meditation wrote:
Try meditation. It helps me sleep by just allowing me to completely clear my mind before laying down. I'm not an expert on it myself. I usually just find a Youtube video that walks through a routine.
been thinking about doing something like this. how long do you do it for
galen rupp look like an elf wrote:
meditation wrote:Try meditation. It helps me sleep by just allowing me to completely clear my mind before laying down. I'm not an expert on it myself. I usually just find a Youtube video that walks through a routine.
been thinking about doing something like this. how long do you do it for
How long do you have? 10 minutes, great, 30 even better.
Seriously though try eating a lot of vitamin C.
Ah no wonder why you have trouble sleeping. Looking at a screen all day will cause you to stay up at night. You lack energy and due to this and your really not getting exercise during the time. If You study the environment then why not go to it then look at a screen. You are allowed to do as you please nobody can keep you locked up. I too am studying environmental science. You could be a surveyer of an area and have a count of how many animals live there or you could try helping the ecosytem near you. Maybe You could try raising some cool animals like giant silk moths or have a pet turtle, land crabs, cool critters.
galen rupp look like an elf wrote:
Island wrote:How do You feel about your job? An hour commute sheesh. Would you be much happier with a job thats closer? And what is your job exactly? You might be over working yourself it seems and you could be doing too much throughout the day. If you dont enjoy your job and you resent going to it it might be time of change and life style. Something in your schedule definintly is not adding up and something has to go. It seems there's a struggle.
I am a "scientist" (math PhD), so basically I sit in front of a computer most of the day and look at patterns in models and try to describe them with mathematics. Aside from the commute the job is really all I could hope for; a research environment with interesting problems and low stress. I can't leave the job though I'm locked in for 4 years. Also my wife works in Boston and she's making 160% of her salary and is a stud at her job, so she's not leaving anytime soon. And I really don't even mind the commute because I like listening to music and sports radio. It's just the constant feeling of being on the clock even when I'm supposed to be sleeping. It's weird in grad school I had zero schedule and I HATED it; I would have done anything to be on a regular schedule. Now that I am I feel like I can't relax at all. I don't want my running to fall off the table because it's my physical center idk what I'd do without it.
galen rupp look like an elf wrote:
meditation wrote:Try meditation. It helps me sleep by just allowing me to completely clear my mind before laying down. I'm not an expert on it myself. I usually just find a Youtube video that walks through a routine.
been thinking about doing something like this. how long do you do it for
Usually 10 minutes or so. I just run through a meditation video I find on Youtube, or I just use the method of sitting and focusing on my breathing until all other thoughts drift away.
[quote]Island wrote:
Ah no wonder why you have trouble sleeping. Looking at a screen all day will cause you to stay up at night. You lack energy and due to this and your really not getting exercise during the time. If You study the environment then why not go to it then look at a screen. You are allowed to do as you please nobody can keep you locked up. I too am studying environmental science. You could be a surveyer of an area and have a count of how many animals live there or you could try helping the ecosytem near you. Maybe You could try raising some cool animals like giant silk moths or have a pet turtle, land crabs, cool critters.
[quote]
Not that kind of environment lmao. Most of the time it's a purely abstract environment; this is the kind of stuff I make:
https://www.youtube.com/watch?v=8LgJMeWhJDA
but what you do sounds really neat sometimes I wish I could just detach myself from technology completely but that simply isn't possible right now
exthrower wrote:
Eat your proteins in the morning and carbs at night.....
what's the science behind this memery
galen rupp look like an elf wrote:
I have had trouble falling asleep for the past month since I started my new job with an hour commute each way. For example this week my hours slept per day have been 5, 6.5, 3, 8.5, 1.5.
Question #1 if I got such little sleep last night should I run a 10 mile race this afternoon?
Also if anyone would like to play internet doctor I would not mind. My weekly mileage for the past year was ~40 but the past 4 weeks it has been 49, 42, 42, 50. I do not feel overtrained; I would know because I have overtrained in the past. My runs are mostly easy and my workouts are pretty standard for base building phase; just strides and tempos. The two down weeks were because I skipped days due to lack of sleep. This week I will probably end up running 30 miles because of the runs I've missed. I don't drink, smoke, or do drugs otherwise. I limit my time in front of a screen at night. It's getting to the point where I'm getting stressed about my lack of sleep, leading to more sleepless nights. Anyone else in this situation let me know what you did to handle it. I haven't started seeing the shadow people or hearing the voices yet but I'll let you know if I do.
Get some tart cherry juice (not from concentrate and not sweet cherry juice... get the real thing) and drink a tall glass about an hour before you plan to sleep. Do this two nights in a row. You will sleep as if you had lapsed into a coma.
Magnesium deficiency,
Buy magnesium oil and Epsom salts and put in a hot bath. Do it once a week.
The only way to significantly increase magnesium levels is through the skin.
Also from a mental standpoint you really have to stop giving a f if you're sleeping enough.
Worrying about it will make it worse. If you're tired sleep if not go relax or do something productive. Basically you have to stop 'trying' to sleep
Read these, especially the parts about sleep hygiene (run early in the day, no screens, bed only for sleep, cool bedroom, breathing, relaxation, etc).
https://www.nytimes.com/well/guides/how-to-sleep
https://www.consumerreports.org/sleep/how-to-fall-asleep-the-natural-way/
Stay away from ambien, Benadryl, etc. if at all possible
counting sheep wrote:
Read these, especially the parts about sleep hygiene (run early in the day, no screens, bed only for sleep, cool bedroom, breathing, relaxation, etc).
https://www.nytimes.com/well/guides/how-to-sleephttps://www.consumerreports.org/sleep/how-to-fall-asleep-the-natural-way/Stay away from ambien, Benadryl, etc. if at all possible
thank you very much for these articles I will read these right away
Jumba wrote:
galen rupp look like an elf wrote:I have had trouble falling asleep for the past month since I started my new job with an hour commute each way. For example this week my hours slept per day have been 5, 6.5, 3, 8.5, 1.5.
Question #1 if I got such little sleep last night should I run a 10 mile race this afternoon?
Also if anyone would like to play internet doctor I would not mind. My weekly mileage for the past year was ~40 but the past 4 weeks it has been 49, 42, 42, 50. I do not feel overtrained; I would know because I have overtrained in the past. My runs are mostly easy and my workouts are pretty standard for base building phase; just strides and tempos. The two down weeks were because I skipped days due to lack of sleep. This week I will probably end up running 30 miles because of the runs I've missed. I don't drink, smoke, or do drugs otherwise. I limit my time in front of a screen at night. It's getting to the point where I'm getting stressed about my lack of sleep, leading to more sleepless nights. Anyone else in this situation let me know what you did to handle it. I haven't started seeing the shadow people or hearing the voices yet but I'll let you know if I do.
Get some tart cherry juice (not from concentrate and not sweet cherry juice... get the real thing) and drink a tall glass about an hour before you plan to sleep. Do this two nights in a row. You will sleep as if you had lapsed into a coma.
lmao where do you get this I've never seen it in the grocery store
I agree with spank it!, ya gotta pet that porpoise, bash the bishop, buck the slobbering donkey, double click your mouse, rough up the suspect etc
Not even Irish wrote:
Magnesium deficiency,
Buy magnesium oil and Epsom salts and put in a hot bath. Do it once a week.
The only way to significantly increase magnesium levels is through the skin.
Being a runner your probably at the lower end for this vital mineral, Magnesium. Magnesium Oil and Epsom Salts have been used as the transdermal method to avoid the laxative effect which is effective but just as effective and less time consuming is taking oral Magnesium. Instead of getting the laxative form, Citrate, Oxide spend a little more and get the Malate or Glycinate form take 300mg with your dinner you'll feel more relaxed and set yourself up with the best chance to fall asleep naturally.
I had a stress reaction earlier this year so I continued with Magnesium Malate but increased Calcium taking calcium citrate(no affect on bowels) and the natural sleep aid effect still worked. Another bonus was the recovery and energy for running.
i found protein powder mixed with milk about 30 mins before bed helps me chill out. i have no idea why.
Agree with the usual sleep hygiene suggestions and also the protein/carb timing suggestion. Google circadian rhythms. Eating a fat based lunch (or no lunch at all) is good for staying alert in the middle of the day.
Other thing is not to try to sleep for too long, get up at the same time every day of the week and don't go to bed until 6 hours before you rise. If you get to sleeping 6 hours every night then you can think about going to bed a bit earlier. If you are awake in the middle of the night and not sleeping, go to another room for a while.
Read a book at night before bed.
Reading a book such as a daily meditation and listening to soundscapes in the background will help calm the mind and eventually relaxes your thoughts. Most days that works for me but I do find if I have to get up early to get to work, or I'm worried about something b/c of teenage kids, life situations, I have a harder time getting to sleep or wake up too many times in the night, drives me crazy. I will sometimes grab hand weights before an hour going to bed and do a quick 10min reps (I know it sounds silly but helps me get tired). I do have to take naps these days too if I didn't sleep well the night before. Nothing worse than getting less than couple hrs of sleep and have to go to work!