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2006/01/24, 05:55 AM
I started the nutritional a week ago. I tweeked it due to my bmi to 1727 cal 209 g protein 152g carb and 29g fat. I also just started the exercise program yesterday. I used to be tired all the time before I started eating right. I was amazed at how much different my body has been since the start of the diet. Only problem is that now i cant seem to sleep, im guessing because I have too much energy. This has been going on 3 days now. I did a fit buddy search about this but all i really saw was take melitonin(SP) but i read about bad side effects of that. Including tiredness during the day. I dont want to return to that, but I know I need to get my rest in. Does anybody have alternitve ideas?
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2006/01/24, 05:59 AM
oh i might want to add that for the past couple years i thought carbs were bad and really didnt consume many carbs. Tryed alot of unheathy diets aka starvation diets but never worked... just got bigger due to what i now know as starvation mode. Do you think that my body just needs to get used to having carbs agian?
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2006/01/24, 06:23 PM
What is your sleep schedule? How close to bedtime are you exercising? Do you have a wind-down routine before bed that will help relax you?
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.
- Henry David Thoreau
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2006/01/24, 06:28 PM
This is from a previous post of mine, i hope it helps:
This week our focus is rest and recovery. I hope that having a fairly easy focus this week takes some of the stress out of reminding you that this is still a 12 week program and you should still be doing all the things we focused on in the previous weeks.
Some interesting tidbits about how rest affects your efforts towards a healthier, fitter lifestyle.
Insomnia, or an inconsistent sleep schedule, causes reductions in energy and, when training, rapid fatigue. Even a loss of three hours sleep the day before you work out can cause reduced oxygen uptake and increased concentrations of lactate. this causes you to fatigue at a much faster rate and you have less endurance.
Fatigue due to lack of adequate rest reduces motivation and causes procrastination. telling yourself you are tired becomes a very convenient excuse. (And, surprisingly enough, one of the main recommendations for people with chronic fatigue/FMS is regular exercise).
Poor or insufficient sleep affects your rate of recovery and, in turn, your muscle growth. Your muscles don't get the revival time they need to train again.
Lack of quality sleep reduces your ability to focus, you may pay less attention to form and proper technique and you won't be as aware during your workouts.
Sleeping in on weekends causes jet lag during the week - for every hour you sleep in, your internal clock get reset by an hour. The cumulative effect of sleeping in on Saturday and Sunday is jet lag until midweek.
Okay, so those are some problems related to poor sleep habits.
Lets look at how to fix some of those issues -
Create a peaceful and comfortable sleep environment. :
Block out excess noise that might disturb your sleep.
Make sure your bed is comfortable.
Regulate the temperature in your room so it isn't too hot or cold, too humid or dry.
Pull the shades so that light won't disturb your sleep (or use a sleep mask, I have a streetlamp that shines right in my window, the sleep mask has made a huge difference in the quality of my sleep).
Keep your room clean and don't allow pets to sleep on the bed with you.
Don't do anything other than sleep and make love in your bed (maybe some bedtime reading, if that is part of your bedtime ritual). You don't want to associate the bedroom with quarrelling or doing work.
Create a bedtime ritual. A few minutes reading for pleasure or a bedtime relaxation technique like meditation or deep breathing.
A warm bath before bedtime helps to relax you.
Healthy habits contribute to more restful sleep -
Avoid caffeine, even a diet coke in the early afternoon can be enough to disturb your sleep.
Avoid nicotine (well, for more than just the obvious reasons..) it is a stronger stimulant than caffeine. If you do smoke, try to quit earlier in the day.
Avoid alcohol before bedtime. Alcohol disturbs both REM (active, dreaming) and NREM (deep, restorative) sleep. Even a single drink from the early evening can affect the quality of sleep and your performance at work.
Eat a healthy, balanced diet. Don't go to bed hungry or uncomfortably full. If you are hungry have a light snack at least half an hour before going to bed (I like cottage cheese or a protein shake).
Exercise regularly, but not a few hours before bedtime, since it may awaken or stimulate you. The only exception is sex - which will relax most people and help induce restful sleep.
Go to bed consistently at the same time each night and rise at the same time each morning. This sets your internal clock.
If you cannot get restful sleep after following the above suggestions, you may need to see a sleep doctor to check for other, underlying causes like sleep apnea, restless leg syndrome or sleep phase syndromes.
So. This week try getting to bed on time - make it a priority. all of the things you stay up late to do would be done more efficiently after a good night's sleep anyways.
I can personally attest to the fact that I feel about 100% different after sticking to my sleep schedule for a week, and then I slip up and stay up to watch something stupid on television and the next day it is like I have a hangover! It really does make a huge difference. Your body does most of its really important work while you sleep - imagine never getting to finish that work, each night it starts back up, but it never gets to finish. Not a good condition for health and fitness to blossom in!
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.
- Henry David Thoreau
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2006/01/25, 01:23 PM
Thank you... I tryed the meditation thing and that worked wonders last night. sleept like a baby... now i just gotta try to keep it a routine. Kinda hard when your in college but ill do my best. Thanks agian
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2006/01/25, 01:29 PM
Nice post Amy. Glad you are back with us. :big_smile:
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Strength and Honor!
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2006/01/25, 01:29 PM
Nice post Amy. Glad you are back with us. :big_smile:
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Strength and Honor!
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2006/01/25, 01:30 PM
Dam slow computer! :big_smile:
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Strength and Honor!
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2006/01/25, 07:42 PM
:):)
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Dont spend your precious time asking \\"Why isnt the world a better place?\\" It will only be time wasted. The question to ask is \\"How can I make it better?\\" To that there is an answer.
- Leo Buscaglia
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