05-30-16, 05:15 PM | ||
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Join Date: Dec 2006
Location: TX Panhandle
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Carol |
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05-30-16, 05:28 PM | |
Join Date: Nov 2001
Location: Maryland, USA
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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 |
05-30-16, 05:40 PM | ||
Join Date: Jan 2009
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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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05-30-16, 06:13 PM | ||
Join Date: Jul 2005
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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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05-30-16, 06:24 PM | |
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Join Date: Feb 2008
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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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Dana Avatar: Oliver! |
05-30-16, 06:25 PM | ||
Join Date: Jan 2009
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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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05-30-16, 09:53 PM | |
Join Date: Oct 2007
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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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food journal, food logging, insomnia, my fitness pal, results, rotationally challenged, rotations, sleep, workout log |
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