Never Refreshed -- Always wake up Tired

tedbragg · February 8th, 2008, 10:25 AM

I get between 7 to 8 hours of sleep every night. I hit the sheets at 9pm, and I'm out like a light.

But waking up? Oh boy, forget it. I have to pull myself out of bed every morning. It's like I haven't even slept at all, and I never feel refreshed in the morning. What's up with this?

I'm not training at the moment -- stuck working the job and getting used to being married -- I'm not stressed out over anything. Do I need more activity? Supplement?

**tooncesthecat** · February 8th, 2008, 10:35 AM

Have you ever been tested for sleep apnea? This could cause your problem as it interrupts the normal sleep cycle many, many times each night. It occurs more frequently in overweight people, men more than women, but it can affect anyone.

Proper diet and exercise may help, but try not to exercise near bedtime as this could also disrupt sleep.

May want to consult a doctor who can check your overall health, run some labs and make sure you don't have a metabolic explanation for your fatigue.

**varbo** · February 8th, 2008, 11:17 AM

Could be as simple as your bed. if your bed is more that 8 years old or isn't of real good quality, that could be it. I know that when I got my new bed I felt a lot better.

**theatrain** · February 8th, 2008, 11:58 AM

My sleep is so fricked up too.

I can never sleep at a decent time. Luckily on the weekends I don't work so I can slepe in as late as I want to make up for the lost sleep during the weekdays, but losing sleep during the weekdays screws up my training.

Weekdays ill sleep at 3-4am and wakeup at 8am for work. Weekends I sleep att he same time but don't wakeup till 11am maybe 12.

The other night I literally couldn't sleep idk what was wrong, at about 5am I said screw it I'm going to pull an all nighter so I'm really tired the next day and can get to bed early.. in hopes it would fix my sleep patterns, it didt. I slept 1 hour got wokeup by the phone and couldn't get back to sleep. I was wide awake as if I had gotten 8 hours of sleep! Then I couldn't get back to sleep till about 1am.

Does this sound abnormal or? Is there something I can do to fix this myself? Or does this sound like I need to se a doctor

**gunshowbabe** · February 8th, 2008, 12:09 PM

As stated before by some, I've also read:

1. it can be that your matress is too hard OR too soft
2. it can be caused by eating too fatty foods or a lot of sugar
3. a sleeping disorder
4. Stress
5. Over working yourself at the gym

I had a similar problem a while back as discussed in this thread:

http://www.extremefitness.com/forum/...al-people.html

if you are currently not training I would look at some of the other things and try some changes- maybe see if it helps

good luck with everything!!

**gunshowbabe** · February 8th, 2008, 12:19 PM

After re-reading your post I don't think it's a sleeping disorder becuase you are actually sleeping you are just not getting a good quality of sleep, like you obvioiusly mentioned (sorry to have overlooked)... Also, you say it's not stress but maybe it is... you are adjusting to a new lifestyle... alot of work... recently married... If you ask me any relationship can be stressful

lol

**tooncesthecat** · February 8th, 2008, 12:40 PM

Also, now that you are concerned that you have a "sleeping problem" you are likely to psych yourself into actually having one. If you lay in bed and worry about getting good sleep, you probably won't! Maybe you can get some relaxation CDs to make sure you can focus on something calming as you fall asleep. You might check into using lavender. The scent is quite calming and could be beneficial if you have it around you as you sleep. Some teas will also calm you (lavender, chamomile, etc)

tedbragg · February 8th, 2008, 01:16 PM

I haven't dreamed in months. I read somewhere that REM sleep is usually accompanied by dreams -- and without sufficient REM periods, you don't feel refreshed or fully rested. Anyone know how to put oneself into a state of REM sleep at night?

Hmmm. Maybe *I* should dig that up...
(runs off to Google)

**pliny_2001** · February 8th, 2008, 02:03 PM

I usually find myself just saying that people need to sleep more, but I really mean that they need more high-quality sleep (REM). I think that some people take melatonin, though I don't have any personal experience with it - OTC sleeping aids are useless, b/c they put you down, but don't put you into REM, so there's no refreshment going on.

After running into a clutch of over-use injuries over the summer, I got obsessed w/ sleep quality. Things like maintaining a sleep schedule really helped me (sorry, atrain, no such things as catching up on sleep), as well as turning off my phone at night. I'd also try to have the same eating schedule for the hour or so leading up to bed. Most places recommended getting the TV out of the bedroom, but that's a non-starter for me -- I turn it on, and pass out about 3 minutes later (it takes weeks for me to finish a sitcom this way). Temperature regulation, bedding, etc. are key - a white noise generator may be useful if there's something going on nearby (luckily, my dog's quiet when she patrols the apartment).

It may be the wife, as well - I tend to not be as rested when a lady-friend stays over (beyond the obvious reason). I assume that one gets used to it eventually, though. It may also be 'too much' sleep - If I go beyond 8 hours, I feel tired. I read a study that said REM sleep tends to occur in 1.5 hour cycles, so that if you wake up in the middle of a cycle, it's like you're being jolted awake and you then won't feel particularly good - this researcher went on to state that it would be more restful to sleep for 6 hours than for 7, b/c you'd be more prepared to awaken after 4 cycles than in the middle of the fifth - I won't back that up, though, mostly b/c I want that last hour.

Tell us what you find out - I know I'm always interested in sleeping better (sadly enough, it's one of my favorite things to do).

**wildstang** · February 8th, 2008, 04:17 PM

i personally have sleep apnea and am in the process of doing something about it. it screws with my sleep habits and scares the shit out of my wife at night. i suddenly stop breathing and gasp for air a min or 2 later and snore. she hates them both but deals with it....lol

**varbo** · February 8th, 2008, 04:47 PM

I just bought some melatonin so when it shows up, I'll let you know how it works (provided that I remember.)

(Side story - I ordered protein and was $1.02 short on getting free shipping so i added the melatonin because it was a dollar cheaper than the shipping. yes I am a cheap-ass)

**wildstang** · February 8th, 2008, 05:55 PM

with me i still have my tonsils and the doc wants to remove them first before any other type of corrective surgery. sheesh! ive been getting a lot of surgerys out of the way after i hit my 40's. but its good i do it while im in good enough shape to heal good.

**its1** · February 8th, 2008, 06:55 PM

When I have sleeping problems I will use melatonin or Valerian root . From what I read they are both good for sleeping problems but depends on the symptom.
melatonin is good for falling asleep fast , Valerian root is good for gradually falling asleep but sleeping longer and waking up refreshed. In my experience they both have done what they are said to do. - good luck

side note: If you have an alarm use it when you use Valerian root , get up as soon as it rings. If you lay around with it in your system it will make you feel groggy like prescription medication.

hagsa · September 15th, 2008, 03:02 AM

I can almost guarantee that are large factor is muscle imbalance. Most body builders/ fitness enthuisiasts who train intensly train their muscles need regular massages to ensure that their body remains supple and flexable. I could be as simple as an extremly tight muscle in your lower back that is causing all the problems.

I had a problem at the start of the year with my left leg that was making sqauts extremely painfull. I tried to push through it, doing things like stretching everyday thinking it would help the problem but it didnt.

I was reccomended to go and see this bloke named Paul who called himself a muscle therapist and he identified that the problem was comming from my lower back. The problem in my back was causing my to have a short right leg, which was unbalancing my body. The imbalance caused a severe problem in my hip flexor and a few other muscles in that are which i cant pronounce in my left leg.

I got a massage of him once a week for three weeks and he fixed the problem but back to the topic of this post the most important thing Paul said was that i would sleep much better than before because my body is balanced and he was right!! I get regular treatments off him now and i cant remember the last time i had a broken sleep!

Not only did i find that i was sleeping better, but my flexabilty went through the roof and my strenght gains in the gym were awesome aswell.

So i reccomend you go and get some massages! Not a relaxing one but, a deep tissue one. Find someone that is familiar with SLM therapy. Get them to got over your whole body, take out all the tension and i guarantee you'll sleep better!

Also stay away from pills and potions that tell you you will get a better night sleep. All they are is a bandaid thats masking the real problem

**gYmgIrL** · September 15th, 2008, 06:15 AM

Do you wake up to an alarm? I find that no matter what time I go to bed in the evening its death getting up on work days and I feel sleepy all day, but when I can wake up without an alarm (even if it's earlier) than I feel refreshed! I think it's because you wake up naturally during the light state of sleep, rather than being pulled straight out of one of the deeper sleep stages which causes your body stress.

Sleep - Wikipedia, the free encyclopedia

It of course has no idea that we have to work to pay the mortgage It wants you to go back to sleep, which of course you cant :P

i dont know the answer though, I just get up and walk around when I'm about to nodd off at my desk!

Hows being married going!?!?

!!!

xxx

Dr Geegington