another problem with sleeping

[assassin]

i guess i over trained a little in the last week and messed up with my biological hours of sleeping ,, i used to sleep in the morning and wake up at night,,,,that resulted in a severe insomnia (an over training symptom) i can hardly sleep 4 hours at a row what shall i do to make myself fall asleep again
,yesterday after a hell leg workout i thought i was going to sleep as a stone but i woke up also after 4 hours ...........what shall i do

 

[Trouble]

sleep reprogramming

Your poor sleep hygiene has back-fired. Time to help correct a very confused biological clock system in your body.

First, you need to be in bed between 9:30 and 11pm, depending on when you naturally wake up, and the sleep duration your body normally centers on.

That value, usually 6-9 hours, varies from person to person and also within each of our lives, changing with nutrition status, exercise (cardio encourages healthy sleep patterns), immune health, stress loading, and thru our sleep programming efforts. In other words, there's a feedback system that can mess up sleep quality if you're not careful about getting much needed rest in a regular pattern, same time each night.

Life gets in the way for most of us, and we pay a price for that.

Second, you can use a few supplements to help promote sleep, speed its onset (so you don't take more than a few minutes to fall asleep), and keep us asleep.

Melantonin supplement must be taken no less than 2-3 hours before typical natural production peaks. That means you take it just before bed, 10pm or so. Not at midnight, because it will be counterproductive to your own production, depressing it. 1-3 mg works fine for most, some folk find that using a time released formula is better. More is not better, and can backfire. Some need as much as 6mg, for that it might be best to use the time released format. so that you have sustained release to get you to fall asleep. You want just enough, let me make that crystal clear here.

Two supplements used throughout the afternoon hours can help promote both restful sleep and also production of growth hormone. That would be GABA, and the trick here again is to use just enough, 500mg - 1 gram, not much more than that, in small doses every couple hours.

Theanine is also good for promoting a restful mind and shutting down the cholenergic signal system in brain that makes our minds too busy at nigh - interferes with sleep quality and can cause us wake up repeatedly.

Do not use either one before you exercise in the evening, as it will suck the energy out of strength performance. Use it afterwards, a couple hours before bed.

You shouldn't be working out within 2-3 hours of bed anyway, as it will also interfere with sleep patterns.

Nix the use of caffeine or ECA at night for exercise; works against your GABA and melatonin production.

 

[assassin]

Your poor sleep hygiene has back-fired. Time to help correct a very confused biological clock system in your body.

First, you need to be in bed between 9:30 and 11pm, depending on when you naturally wake up, and the sleep duration your body normally centers on.

That value, usually 6-9 hours, varies from person to person and also within each of our lives, changing with nutrition status, exercise (cardio encourages healthy sleep patterns), immune health, stress loading, and thru our sleep programming efforts. In other words, there's a feedback system that can mess up sleep quality if you're not careful about getting much needed rest in a regular pattern, same time each night.

Life gets in the way for most of us, and we pay a price for that.

Second, you can use a few supplements to help promote sleep, speed its onset (so you don't take more than a few minutes to fall asleep), and keep us asleep.

Melantonin supplement must be taken no less than 2-3 hours before typical natural production peaks. That means you take it just before bed, 10pm or so. Not at midnight, because it will be counterproductive to your own production, depressing it. 1-3 mg works fine for most, some folk find that using a time released formula is better. More is not better, and can backfire. Some need as much as 6mg, for that it might be best to use the time released format. so that you have sustained release to get you to fall asleep. You want just enough, let me make that crystal clear here.

Two supplements used throughout the afternoon hours can help promote both restful sleep and also production of growth hormone. That would be GABA, and the trick here again is to use just enough, 500mg - 1 gram, not much more than that, in small doses every couple hours.

Theanine is also good for promoting a restful mind and shutting down the cholenergic signal system in brain that makes our minds too busy at nigh - interferes with sleep quality and can cause us wake up repeatedly.

Do not use either one before you exercise in the evening, as it will suck the energy out of strength performance. Use it afterwards, a couple hours before bed.

You shouldn't be working out within 2-3 hours of bed anyway, as it will also interfere with sleep patterns.

Nix the use of caffeine or ECA at night for exercise; works against your GABA and melatonin production.

so what's the problem of sleeping after 11??? i actually have very bad habits i used to sleep some times at 5 am 3 am and stuff i'll try sleeping early i guess....

 

[Trouble]

We're hardwired to start slowing down metabolism in preparation for sleep.

If you stimulate the brain with activity at night, it delays onset of sleep and reduces it. Circadian Rhythms mean we function diurnally...daytime is active, nightime is rest and repair.

By short circuiting rest and repair, you're pushing your body in excess stress hormone release, and that can lead to catabolism. Also insulin control gets sloppy. Immune function falls off. Brain and muscle cells aren't repaired. Memory retention, focus and mental performance are adversely affected as well.

Counterproductive for muscle growth and an anabolic (protein sparing, fat burning) state.

Natural melatonin release rises for several hours after you begin to sleep...if you start rest between 9-10m or 10:30pm. Once you get past 11, you're getting close to peak (somewhere between 1-3am), and you may not reach the right brainwave and low body temp state to sustain sleep / rest and initiate recovery.