2

votes

Less sleep - waking up too early

Answered on August 19, 2014
Created April 01, 2012 at 4:00 PM

It doesn't matter what time I go to sleep every night. Since a few weeks ago, I always wake up 6-6.5 hours after falling asleep. I fall asleep pretty easily, but sometimes I wake up at 5 if I went to sleep at 10:30/11 and I literally cannot go back to sleep because my mind is so alert. I get pretty tired in the late morning/early afternoons so I am concerned if I am even getting enough sleep. When I started having this problem, it was because I was consciously trying to eat fewer calories (before, I was eating heckofalotof ghee and dark chocolates). I also notice a sour taste in my mouth now, but I don't know if it's ketosis or something else. I follow daily fasting protocols where I pretty much eat a huge meal with 100-150g protein after the gym for dinner with a small amount of carbs. Help?

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 20, 2012
at 08:57 PM

Gracias. Just had similar issues and so have spent a lot of time scouring any reputable source, and non-reputable ones, and testing them out of myself until I find what works, and this does for me. I sleep better than a baby. Although I do have that weird thing where I wake up usually sometime between 3AM and 5AM wide awake. I usually do something non stimulatin gif that happens. E.g., lay there until I fall asleep without getting frustrated, read my book, jot down thoughts. I never turn on my computer though, or do more on my phone than look at the time, and don't turn on the lights.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 17, 2012
at 04:07 PM

This kid knows what is up.

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 02, 2012
at 04:28 AM

I used to be able to sleep almost indefinitely; now I usually wake up fully alert after about 7 hours. Since all other indicators of my health are good I assume I'm getting what I need.

Cef91a15e379e984aefefb06209da44d

(95)

on April 01, 2012
at 04:58 PM

If your environment isn't dark enough, try a sleep mask. I find that I sleep better (longer and more restful) WITH my mask.

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7 Answers

1
1e9164a5a54003ac247d49c574dc7bfc

on June 17, 2012
at 03:58 PM

Mate,

Grab a bandana, throw it over your eyes in the morning, the sun usually hits me and if I don't wake up and feel like, yes I want to do 10 pushups right now, I go back to sleep (or, yes I want to read my book, or just plain yes).

Secondly, spread those meals out. You're not doing your body any favors with one massive meal. Try to shoot for less than 30g/meal, which means you should be eating something like 3-5 meals a day at the grams you designated.

Thirdly, try taking ZMA (Zinc Magnesium Aspartate) or Melatonin. Start out with a good sized dose and then key it back as you get further into the bottle until you find that you're not getting benefits (go about a week at a dose, drop it, a week, drop it) and then go back up to the dosage you were at before, and stay there.

Fourth, take a cold shower before you go to bed, sleep in a chilled room, lie on your back, make sure your bed is firm enough.

Try to not eat a lot of carbs or fat before you go to bed. (Google search, "Sleep As An Ergogenic Aid" to read more. That was a good article I enjoyed.)

Cheers, Jared

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 17, 2012
at 04:07 PM

This kid knows what is up.

1e9164a5a54003ac247d49c574dc7bfc

(396)

on June 20, 2012
at 08:57 PM

Gracias. Just had similar issues and so have spent a lot of time scouring any reputable source, and non-reputable ones, and testing them out of myself until I find what works, and this does for me. I sleep better than a baby. Although I do have that weird thing where I wake up usually sometime between 3AM and 5AM wide awake. I usually do something non stimulatin gif that happens. E.g., lay there until I fall asleep without getting frustrated, read my book, jot down thoughts. I never turn on my computer though, or do more on my phone than look at the time, and don't turn on the lights.

0
870fdea50f2a9f1cd2890c8e22549300

(2056)

on May 11, 2012
at 01:50 PM

"Terminal insomnia" (persistently waking up early and being unable to get back to sleep) can be one symptom of depression. Are you experiencing any other signs of depression?

0
4d6aa1a676240b15dc569ff8ade0500f

(2546)

on April 02, 2012
at 03:34 PM

you might want to look at the possibility of being overtrained. you don't mention your workout habits extensively, but if you work out a lot and intensly you may be overtraining (especially if you're limited your food intake). one of the first symptoms is usually insomnia, as counter-intuitive as this may seem.

0
B7e16649eb069bd35183c325ed4aad21

on April 02, 2012
at 03:04 PM

I had this problem for ages too, recently seems to have gone up to 8 hours after implementing a two supplements. These are the ones I took after doing some paleo research into the issue:

Take some Kelp supplements, or eat some kelp, for Iodine. (Should help if your Thyroid is out of whack and needs to re-align itself). Magnesium. (We all seem to get less than our bodies require and magnesium is definitely a proponent of sleeping longevity).

I found that I was getting more sleep the less exercise I did, so now I only do half an hour, as Paleo generally tells you to do anyway. I used to do P90X and push myself really hard. Not great for Cortisol levels.

Hope this helps! :-)

0
00d5c30b75303cd836a964117306525a

on April 02, 2012
at 01:03 PM

I wouldn't worry. Make sure your room is on right temprature. If you wake up too early, simply continue to lie in bed and eventually you'll fall asleep again.

0
82b2aff892ca37c7a358f6a219ee4b5a

(105)

on April 01, 2012
at 05:22 PM

I have the same issues (on occasion) ill go to bed at 11 or 12 and wake up at 5-6 raring to go and trying to force my self to sleep. You body wakes you up because it is rested, making your self go back to sleep can be more harmful to your daily habit then getting up and starting your day. Your body knows best! If you are tired around lunch go take a 15-30 min nap?! (Never to old for a nap!) Also if you follow fasting protocols on a every day basis..... Your body may not have the energy it requires to make it threw the day! You are better off spreading that 100-150g Protein threw out the day instead of just as a evening meal, for the reasons it will give you sustained energy threw out the day and aid in all day recovery just ingesting that much protein after a work out before bed you body does not completely utilize all of that protein in that short of time. Which can effect your sleep as well buy giving it such a build up in the evenings that you are tired from all the food you are and then your body is like SLAM got my energy get your ass up!

So try splitting up your intake... and fast actually fast for 2 days (no solids) and then go back to solids for a few days and then fast again, break up your meals Keep them lighters and more frequent then one massive meal...

0
Ccacf7567273244733bc991af4ac42ed

on April 01, 2012
at 04:02 PM

First off I wouldn't worry about it. Second, I'd check your sleeping environment - how dark is it? Third, I'd really give a go to staying in bed until dawn. If you're alert that's fine, just lie there, think about life, maybe you'll fall asleep again maybe not, but it'll probably help.

Cef91a15e379e984aefefb06209da44d

(95)

on April 01, 2012
at 04:58 PM

If your environment isn't dark enough, try a sleep mask. I find that I sleep better (longer and more restful) WITH my mask.

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