Change in sleep pattern!

Simmo39

I have finally got back doing some light running/swimming and core and strength training after a 6 month lay off due to injury. I have been back training 4 weeks now only at 65%hr but over the last few weeks i have found that I'm waking up a few time's during the night, i get to bed most weekdays at 10pm and fall asleep straight away but wake up about 2.30 wide awake for about 40min with my mind racing then fall back asleep then wake up at 5.00, i get back to sleep until my alarm goes off at 6.10.
It's not really effecting me at the minute but i would like to get a good understanding why my sleep pattern has changed since starting back training. When i was off training i would go to bed at 11pm and the only thing that would wake me is my alarm..

Thanks,

MaroonTam

I have never had a great sleep pattern, but one of the things I have heard (no evidence to back this up) is that a good cool down is essential.

Even if you have not been running too hard, not winding down properly after a run means your sleep will be disrupted after.

Not sure what the reasoning is, but it might be something to consider.

Another factor, after a run its normally to shower. This usually invigorates me, meaning that I am less likely to sleep...

Maars

In the interests of science could you got to bed at 11pm again for a few nights and see if you sleep through?

Mac Cormaic

Maars wrote: »

In the interests of science could you got to bed at 11pm again for a few nights and see if you sleep through?

Interesting you say this. If I go to bed before around half ten I'm wide awake again around half twelve. In saying that my sleep patterns are all over the place.

JosDel

Mac Cormaic wrote: »

Interesting you say this. If I go to bed before around half ten I'm wide awake again around half twelve. In saying that my sleep patterns are all over the place.

Hi Mac Cormaic

I'm is the same boat the last few years, With me dont know if it's an age thing that hits some people in there late 40s.

Simmo39

Maars wrote: »

In the interests of science could you got to bed at 11pm again for a few nights and see if you sleep through?

I'll give this ago for the next few nights and see how it goes. fingers crossed! Thanks for the replies to my query.

Simmo39

Maars wrote: »

In the interests of science could you got to bed at 11pm again for a few nights and see if you sleep through?

Ok it's only been a week of going to bed at 11pm and waking up at about 4.30 wide awake and getting back to sleep after 5 (not a deep sleep, eyes are closed but can hear all noise around me and over thinking) then my alarm goes off at 6.10. It's the same even the days I don’t train.

It's 5 weeks now since I had a solid 8hrs sleep again I'm only doing light training so it’s not really effecting me but if it continues I will start to run out of energy.

I'm all ears for any suggestions/advice..

Krusty_Clown

Hi Simmo, I have suffered in a similar way in the past, but have generally found that it's not related to training. In fact, I think my sleeping patterns are often improved from training (going to bed tired).

What time does your training generally finish?
What's your caffeine intake like?
How are the work/life stress levels? What are you thinking about when you wake up?
TV in the bedroom? Games/consoles before going to bed?
Any un-natural lights in the bedroom (devices on standby, gangway sockets, with lights, etc).
How's your diet? Alcohol before bed?

I watched a documentary on BBC that stipulated that the only thing you should do in bed is sleep. If you want tor read, or watch TV, do it in a different room, and head up to the bed-room to sleep.

BeepBeep67

<Pictures the Lavendar candles and dolphin music in Krusty's room> - do you leave anything to chance?

donothoponpop

Krusty_Clown wrote: »

I watched a documentary on BBC that stipulated that the only thing you should do in bed is sleep.

BeepBeep67 wrote: »

...Lavendar candles...

BeepBeep's saying what we're all thinking...

caff

I work on a weekly 24 hours rotating shift pattern.
The easiest way to set your sleep pattern is to manage the times you eat. So stick to a pretty static breakfast/dinner pattern to set your body clock. I don't mean square meals but eat as soon as you can when you intend to wake up and dont eat anything 2 hours before bed.

Simmo39

Krusty_Clown wrote: »

Hi Simmo, I have suffered in a similar way in the past, but have generally found that it's not related to training. In fact, I think my sleeping patterns are often improved from training (going to bed tired).

What time does your training generally finish?
What's your caffeine intake like?
How are the work/life stress levels? What are you thinking about when you wake up?
TV in the bedroom? Games/consoles before going to bed?
Any un-natural lights in the bedroom (devices on standby, gangway sockets, with lights, etc).
How's your diet? Alcohol before bed?

I watched a documentary on BBC that stipulated that the only thing you should do in bed is sleep. If you want tor read, or watch TV, do it in a different room, and head up to the bed-room to sleep.

Hi Krusty_Clown,

I will try answer all your question without boring the life out of you:D
I would would finish up my training about 7.30pm weekdays and train around luchtime the weekends.
I don't drink tea or coffee EVER, just water or squash.
Ive been work in an office for the past 8 years, it's not a stressful job to be honest. I do have the added stress with paycuts and a high morgage over the last few years so nothing recent. Happy with my relationship and life in general.
No TV in the bedroom and dont own any games/consoles.
I have two bedside locker lights plugged in.
Diet is good, high protein low carb at the minute 60%pro, 20%carb,20%fat
I only drink on average every 3 weeks (few glasses of wine)

Anything jump out there with this information? Thanks again.

Krusty_Clown

Simmo39 wrote: »

Hi Krusty_Clown,

I will try answer all your question without boring the life out of you:D
I would would finish up my training about 7.30pm weekdays and train around luchtime the weekends.
I don't drink tea or coffee EVER, just water or squash.
Ive been work in an office for the past 8 years, it's not a stressful job to be honest. I do have the added stress with paycuts and a high morgage over the last few years so nothing recent. Happy with my relationship and life in general.
No TV in the bedroom and dont own any games/consoles.
I have two bedside locker lights plugged in.
Diet is good, high protein low carb at the minute 60%pro, 20%carb,20%fat
I only drink on average every 3 weeks (few glasses of wine)

Anything jump out there with this information? Thanks again.

Nothing! You have the ideal lifestyle! There is nothing there that would cause irregular sleeping patterns. Hell, even your training finishes before 7:30pm! Most of my runs these days are after 10pm.

Any chance you might be dehydrated? Do you hydrate properly after your training sessions?

DustyBin

Simmo39 wrote: »

Diet is good, high protein low carb at the minute 60%pro, 20%carb,20%fat

I know next to nothing about nutrition, but this level of protein in your diet seems shocking high.
Maybe this has been having an affect on you? Maybe your Atkins type smelly breath is keeping you awake
How long have you been on this diet for and how long have you been having trouble sleeping?

Simmo39

Krusty_Clown wrote: »

Nothing! You have the ideal lifestyle! There is nothing there that would cause irregular sleeping patterns. Hell, even your training finishes before 7:30pm! Most of my runs these days are after 10pm.

Any chance you might be dehydrated? Do you hydrate properly after your training sessions?

Because i dont drink tea or coffee, i have a 2 ltr bottle of water beside me in work and drink that during the 8hrs in work. I would drink another 1 ltr at home and 1 protein shake so i dont think dehydration is the cause.. Back to the drawing board me thinks.

Simmo39

DustyBin wrote: »

I know next to nothing about nutrition, but this level of protein in your diet seems shocking high.
Maybe this has been having an affect on you? Maybe your Atkins type smelly breath is keeping you awake
How long have you been on this diet for and how long have you been having trouble sleeping?

Hi Dustybin,

Because my training isn't that strenuous at the minute and only at 65%hr I'm taking on less carbs. Once I'm back training for longer and higher heart rate i will up the carbs and less protein 30%pro,60%carb,10%fat.

I started with the higher protein food intake back in November when i couldn't train (and didn’t wont to bang on weight when I wasn’t training) and i had no issue sleeping then, my sleep only started to be effected once I started back training.