PDA

View Full Version : Sleep why we need it!


Pierre Auge
12-19-2006, 03:19 AM
Why do we need sleep?

Because after about 48 hours you start to see things.

After 72 hours you start to forget things, like where you are and what you're doing there.

After 504 hours (3 weeks) you just adjust, but feel like death... I've averaged perhaps 2 hours of sleep each day over the past 3 weeks and its at the point where I can't sleep at all. I feel like I'm back in Infantry Battle School, errggg at least I'm not living in a hole in the ground in the middle of the prairies in minus 40 degree whether. That sucked! I apologize for using up useful memory on the PMenu server with this thread.

Anyway any advice on sorting this situation out would be helpful, thanks...

My room is completely blacked out (not helping)
I take cold showers (not helping)
Fasting (isn't helping)

Yael Grauer
12-19-2006, 07:10 AM
Didn't you read Robb's excellent (but guilt-inducing) article on sleep a few P-menus ago?

Robb Wolf
12-19-2006, 08:38 AM
Pierre-

Fasting will absolutely NOT help. Elevated catecholamines...stress! Don't do it. Eat. ditch the IF until your sleep schedule is normal. The whole point of IF is to introduce a transient stresor to POSSIBLY enhance performance, health and longevity. We know a Low-ish carb, paleo-esque diet delivers great benefits, even at 4-5 meals per day. Get things dialed back in and then tinker with IF.

Steve Shafley
12-19-2006, 08:56 AM
I'm really kind of on the bench regarding cold showers and sleep inducing. I feel that the "shock" of a cold shower, coupled with the narrowing of the capillaries and keeping the warm blood in the core might act contrary to what Robb suggested, at least in some cases. I have used cold showers between lifts at PL competitions, and between matches during my high school wrestling career to get "up" for the coming event.

I am not sure a cold shower is of the duration to cool down the core of the body.

Now, hot showers, on the other hand, have that vasodilation effect, with the body seeking to shed the additional heat, and, that, in turn will allow the core to cool faster.

It's an interesting subject. I don't know what point of view is the most valid, or if it's conditional.

Josh Whiting
12-19-2006, 09:00 AM
Although not the most healthy option here is something that has worked for me. When I have had difficulty sleeping I occasionally eat a large meal consisting mainly of Carbs and fats. Think lots of pasta with chese, garlic bread etc.

I am not suggesting that this is something you should do all the time, but in the past when I've been worked up through work, personal conflict and training it has helped me to sleep.

Mike ODonnell
12-19-2006, 09:54 AM
Go to a college campus and sit in on an advanced physics lecture......those always seems to knock me out while I was there.....or any lecture for that matter....

Jeremy Jones
12-19-2006, 02:22 PM
A bottle of 10yr+ aged Port always does it for me.


Some nice Scotch works as well.


Not that you want to hear it, but in the book "On Combat" Grossman talks about sleep deprevation and what it can do to your body. One example is the Russian veterans of Stalingrad. After 6 months of constant fighting, and getting very little 'light' sleep whenever they could, the average age of the survivors was something like 45 years old (dying of health related problems)- When the rest of the country was living well into their 70s.



Good Luck.

And try not getting hit by any more cars. . . that might help.

Pierre Auge
12-19-2006, 06:43 PM
Oh it all makes far too much sense! Errrggg oh can I not be consistent for more than a week geeze!!!

Steve, I used to find the cold showers would work wonders for me, used too being the operative word, but not lately.

Robb,
do you figure a 14 block zone would set me straight? I weigh in the low 140's right now, and my activity level is picking up a bit.

Oh want to hear something funny? I ALMOST GOT RUN OVER BY A BUS!!!!!!!!!
About 10 minutes after speeking to you on the phone Robb I was walking down the street when a bus turned right into me actually brushing my face against the drivers window. Thank goodness for buses taking ultra wide turns because it only missed smoking me head on by about 6 inches...... I need to wake up, after some much needed sleep, my situational awareness is going right out the window...

Steve Shafley
12-19-2006, 07:16 PM
Wow, Pierre. That's crazy.

Have you always had this kind of trouble sleeping? I've gone through bouts of insomnia before, lasting up to 5-6 months during particularly stressful times in my life, but not as bad as it seems you are.

Good luck with taking care of it.

Pierre Auge
12-19-2006, 08:09 PM
I was an insomniac all through highschool up until through and to the end of my Infantry training! Eventually I got myself mostly sorted out and I've had about 3 years of good restful sleep since then. But it's all coming back to haunt me!

I'm sure its a combination of a HIGHLY inconsistent activity level.
Extemely inconsistent diet.
All initiated by an extremely chaotic summer DRIVING across North America, then moving, than not having any work, than getting hit by a car and getting Rhabdo!

At least I start working soon after Christmas, new gym, new unit, new year. Hopefully it proves gainful.

Seriously if I could ever get my shit together I will make some valuable contribution to the S&C field eventually, but if I continue on this path I'm on I see myself relegated to mediocrity, which just sounds boring, and though I am boring I rather not sound boring, lol...

Allen Yeh
12-20-2006, 03:18 AM
Oh it all makes far too much sense! Errrggg oh can I not be consistent for more than a week geeze!!!

Steve, I used to find the cold showers would work wonders for me, used too being the operative word, but not lately.

Robb,
do you figure a 14 block zone would set me straight? I weigh in the low 140's right now, and my activity level is picking up a bit.

Oh want to hear something funny? I ALMOST GOT RUN OVER BY A BUS!!!!!!!!!
About 10 minutes after speeking to you on the phone Robb I was walking down the street when a bus turned right into me actually brushing my face against the drivers window. Thank goodness for buses taking ultra wide turns because it only missed smoking me head on by about 6 inches...... I need to wake up, after some much needed sleep, my situational awareness is going right out the window...

Holy crap....dude that is seriously scary...talk about brushes with death. I hope you're able to get some sleep very shortly!

Scott Kustes
12-20-2006, 05:10 AM
What helped me for awhile was attending the testicular cancer survivor's group. Then I had to come up with another cure....but the first rule is that I can't talk about it. And the second rule is that I can't talk about it.

Seriously, a few weeks ago I dialed my carbs WAY back from normal levels in a move to lower carb seasonal eating. For a few nights, I had trouble sleeping. I seem to remember something about insulin cascading into melatonin from Lights Out. Maybe Robb can jump in here on that.

Yael Grauer
12-20-2006, 11:41 AM
I read somewhere that just one hit of starchy carbs can make the tryptophan you ate during the day more available, so you sleep better. There was a whole diet centered around that idea called "Potatoes not Prozac," but I don't know much about it.

I'm not a melatonin fan (since it's such a powerful hormone that can affect your entire metabolic cycle), but there's a difference between using 0.3 mg melatonin for 2 weeks or 1 mg for a few days, vs. 10 mg for 10 years. A small dose could be a good jump start. Anyone had any luck with 5-HTP? Nervines are good too. The combo of c, mg and zinc that Robb mentioned in his kick-ass article helped me a lot (elavated cortisol, anyone?) Working out before 1, being outdoors around noon (supesses melatonin), dimming the lights after sunset or at least for an hour before bed, having some kind of relaxing pre-bed routine for an hour or so, eating the last meal about 3-6 hours before bed (so as not to disrupt GH surges), slightly warm baths (cooled down a bit around the end) to cool down metabolism and relax the nervous system, nervine herbs, Jack Elias's CD on ending insomnia, meditating before bed (or at least getting vertical), etc. are some things to experiment with.

My only problem is that the more sleep I get, the more groggy/spacy/awful I look and feel the next day. So much for 9.5 hours.

Pierre Auge
12-20-2006, 01:53 PM
Yeal,
I could eat a bowl of sugar right now and it wouldn't knock me out! I think beer might actually do the trick. But chances are that will screw me up even more!

I just need to get back into a regular routine, get my diet dialed back in like once upon a time and work to bring my activity factor back toward the 1.0 factor. Instead of the 0.4 factor...

Not that I've ever had a 1.0 activity factor

Yael Grauer
12-20-2006, 02:05 PM
OMG, who the heck is Yeal?

Pierre Auge
12-20-2006, 02:18 PM
LOL, so now you know how messed up I ain't not!

Yael Grauer
12-20-2006, 02:36 PM
Not nearly as bad as walking in front of a bus, though. ;)

Pierre Auge
12-20-2006, 05:19 PM
No thank God I hadn't started walking a fraction of a second earlier.

Allen Yeh
12-21-2006, 02:44 AM
No thank God I hadn't started walking a fraction of a second earlier.

Seriously.