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Old 05-30-16, 04:42 PM  
Usia
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I can't follow rotations and have done "random" workouts my entire life. Any "results" I get come from consistency and sensible diet.
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Old 05-30-16, 04:53 PM  
hotncmom
 
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Originally Posted by txhsmom View Post
This frustrates me so! My doctor won't give me anything to help me sleep. She is just not sympathetic to my sleep issues at all. I can go to sleep - I just can't stay there...

Carol
I have actually had doctors tell me that when I got tired enough I would sleep! There are some real jerks out there. I was unable to fall asleep at all - I would just lie there all night not sleeping. I'm on a medication right now while I wait for an appointment with a psychologist who specializes in cognitive behavioral therapy for insomnia (which may just be a bunch of stuff I have already tried but you have to go through the process).

I have seen a (sleep specialist) neurologist and one thing he mentioned was compressing the sleep cycle. I have seen this technique before - delaying bedtime until you're sleepy and then setting your clock back earlier - but not in the way he described it.

He basically said that you stay up until 3:00 AM (if you get up at 6:00) to get 3 hours of solid sleep. If that works, then you back it up until 2:00 AM so you get 4 hours of solid sleep. And then you back it up until 1:00 AM...and so on. I think the idea here is that one good sleep cycle is better than a full night of broken sleep.

I know medicine is not optimal, but I would rather sleep than not.

Since this has been a problem for me, I have done a lot of education on the topic. Any sleep you get prior to midnight is more valuable/restorative than sleep later in the night. So if you can fall asleep, that is good news.

If you're waking up in the middle of the night, can you fall back asleep?

The other thing the neurologist suggested is hypnosis. He actually gave me a referral. I am considering it, but with the meds I have and the supplements I'm taking for the hot flashes it's not too bad right now.

The lifestyle changes I have made or am in the process of making are:

Cutting out caffeine completely - I thought I was OK drinking one cup of coffee at 7 AM but I cut back to Earl Grey (1/3 the caffeine) and working on no caffeine at all.

Going to bed and waking up at the same time, even on weekends.

No napping.

No screen time (TV, tablet, laptop, phone) after 9 PM (even earlier if I can manage).

Epsom salt bath + rubbing magnesium lotion on my feet at bedtime

Lavender oil cold diffuser running in my bedroom after 9 PM until bedtime

Turning the thermostat down to 66 degrees at bedtime (which my family is complaining about)

No exercise in the evening

No wine/alcohol (interferes with deep sleep)

Bed covers in layers I can throw off as needed (sheet, lightweight comforter, lighweight quilt)

Lightweight bed clothing (tank top, shorts)

Purchased a gel pillow for cooling my core (lie it across my torso when I'm having hot flashes).
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Old 05-30-16, 05:15 PM  
txhsmom
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Quote:
Originally Posted by hotncmom View Post
I have actually had doctors tell me that when I got tired enough I would sleep! There are some real jerks out there. I was unable to fall asleep at all - I would just lie there all night not sleeping. I'm on a medication right now while I wait for an appointment with a psychologist who specializes in cognitive behavioral therapy for insomnia (which may just be a bunch of stuff I have already tried but you have to go through the process).

I have seen a (sleep specialist) neurologist and one thing he mentioned was compressing the sleep cycle. I have seen this technique before - delaying bedtime until you're sleepy and then setting your clock back earlier - but not in the way he described it.

He basically said that you stay up until 3:00 AM (if you get up at 6:00) to get 3 hours of solid sleep. If that works, then you back it up until 2:00 AM so you get 4 hours of solid sleep. And then you back it up until 1:00 AM...and so on. I think the idea here is that one good sleep cycle is better than a full night of broken sleep.

I know medicine is not optimal, but I would rather sleep than not.

Since this has been a problem for me, I have done a lot of education on the topic. Any sleep you get prior to midnight is more valuable/restorative than sleep later in the night. So if you can fall asleep, that is good news.

If you're waking up in the middle of the night, can you fall back asleep?
Yes, I do fall back asleep pretty quickly. So, I'm way better off than some. It is just frustrating to wake up 5 or 10 times a night.

Carol
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Old 05-30-16, 05:28 PM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
I haven't read all the way through yet, but I what I like is "template" rotations so the 'Project You Your Way" or 'Ten Minute Trainer Your Way" - this way you have a little structure - to make choosing a workout a bit quicker - but the freedom to tailor the actual workout to how you are feeling each day. I completed Jessica's Walk Strong rotation this way - just filling in a workout that suited the category of the day and it worked well for me.

i'm sorry about the sleep issues - I go through times of not sleeping well, I think a big part is my DH's work schedule - he gets up at 2:00 am to go to work and I feel like I either can't sleep b/c I'm afraid he won't get up or I get up when he gets up.

Donna
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Old 05-30-16, 05:40 PM  
hotncmom
 
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Originally Posted by txhsmom View Post
Yes, I do fall back asleep pretty quickly. So, I'm way better off than some. It is just frustrating to wake up 5 or 10 times a night.

Carol
I'm sorry...that IS very frustrating. I just edited my post to add all the lifestyle changes I am making - maybe there's something that will help you?

One thing I've discovered is that there are so many women that rely on alcohol (a glass of wine or two) to help them fall asleep, but the problem is that this interferes with restorative sleep. I rarely drink, but I have relatives that are in the habit of a nightcap.

Alcohol makes me feel relaxed, but paradoxically keeps me awake. So I only drink on vacation - when afternoon drinking isn't frowned upon.
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Old 05-30-16, 06:13 PM  
lorajc
 
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Originally Posted by txhsmom View Post
This frustrates me so! My doctor won't give me anything to help me sleep. She is just not sympathetic to my sleep issues at all. I can go to sleep - I just can't stay there...

Carol
I've had insomnia since my early 30ss and I'm 57. I take valerian root , melatonin and Somnapure (stupid autocorrect) which is supposed to be the best OTC sleep aid. I also buy other natural sleep aids from GNC and Bach's sells a good sleep formula. also Calms Forte is excellent...i alternate between all of the natural sleep aids..... and believe me my condition is horrible. I feel for you...it is the worst...and nobody understands. Hope this helps!

Also I used to type sleep studies at a doc I worked for....i don't know if you are slightly overweight.....but if so.... sleep apnea could contribute.
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Old 05-30-16, 06:18 PM  
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Oh and sometimes I get so tired I can't sleep at all

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Old 05-30-16, 06:24 PM  
Usia
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Mellisa Officionalis (Lemon Balm) tea helps me with sleeplessness. I make a large mug most evenings and it will quickly put me to sleep. If I wake up in the middle of the night, it just takes another sip or two which puts me back to sleep until the morning.
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Old 05-30-16, 06:25 PM  
hotncmom
 
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Originally Posted by lorajc View Post
I've had insomnia since my early 30's and I'm 57. I take valerian root , melatonin and sommelier which is supposed to be the best OTC sleep aid. I also buy other natural sleep aids from GNC and Bach's sells a good sleep formula. also Calms Forte is excellent...i alternate between all of the natural sleep aids..... and believe me my condition is horrible. I feel for you...it is the worst...and nobody understands. Hope this helps!

Also I used to type sleep studies at a doc I worked for....i don't know if you are slightly overweight.....but if so.... sleep apnea could contribute.
Isn't it just sinful that so many of our doctors are not sympathetic as to how much poor sleep affects your health and quality of life?

My doctor (a neurologist who I only got in to see because there was a cancellation) referred me to a sleep psychologist (and also another woman that does hypnotherapy), and there's an almost 3 month wait for a new patient appointment! He said most GP's just prescribe meds, but that therapy was much more effective. The only problem is that there's not enough people who specialize in insomnia so there's an exceptionally long wait.

Sleep labs/sleep studies are mainly for people who struggle with sleep apnea or restless leg syndrome. For people, like me, that just lie awake all night in limbo (without meds), the sleep labs aren't very helpful. Because of not sleeping well (and the carb cravings that result), I have about 15 unwanted lbs. but I'm not quite overweight yet.

Right now I'm on a low dose of clonazepam + hydroxyzine (an antihistamine) and I also take supplements based on my own research (B6 which helps with melatonin synthesis in the body and Relora for hot flashes). I have a backup prescription for clonodine (a BP medication) for hot flashes but I haven't filled it yet.

A while back I bought out Vitamin Shoppe: 5-HTP, Melatonin, valerian, hops, etc. and none of it did a bit of good. Benadryl doesn't work. I drink chamomile tea with lavender and I don't think that helps much.

I get tired and sleepy but my brain won't shut down. I'm not lying awake worrying but it's like I have a radio station going on in my brain with low volume with random thoughts.

I don't think there's really a magic pill for this. There's risk in taking sleep meds long-term but there's risk in not sleeping well also. It's a real problem, especially for women.

A lot of doctors don't take our symptoms seriously, and frequently they try to give us anti-depressants for insomnia and hot flashes.

In fact, I went for 10 years undiagnosed with hypothyroid while doctors tried to give me antidepressants (my main complaint was fatigue).
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Old 05-30-16, 09:53 PM  
desderata
 
Join Date: Oct 2007
I don't think you have to do rotations, but I think you need to make sure you resistance train your entire body (weights, bodyweight, etc) 2-3 times a week, get some cardio several times a week (I think brisk walking counts) and flexibility work several times a week. Within that general outline you have a lot of latitude as to how long, what intensity, etc.

I can't tell from your post if you are in menopause or still in perimenopause. That can make a difference, in my experience, once I was well into menopause things evened out and I was able to lose the fat I couldn't lose in perimenopause. I've always had insomnia, so no advice there, but lots of sympathy. It's terrible. Good luck.
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