1

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Hack my wacky biorhythms

Answered on August 19, 2014
Created March 26, 2012 at 5:27 AM

I sleep 7-9 hours per night, though my last hour is usually crappy (I'm the last person to wake up in my home, so even though I'm in bed with my eyes closed, there's plenty of noise disturbing the last hour of sleep). I eat probably about 80-90% paleo, with diet coke (approx 2 cans a day) and some dark chocolate as the primary exceptions. Lots of leafy greens, kefir and kombucha every day and bone broth most days for gut health. No other caffeine or sugar or other stimulants. No meds. Post menopausal, on HRT.

I usually wake up feeling a little sluggish. I perk up for the morning, but then by after lunch, I'm super sleepy. Then tired again from about 5-7pm. By about 10pm, I am WIDE AWAKE. I force myself to go to bed at about 11:30-12, but not because I'm tired.

I exercise whenever I can, which lately has been about 4x a week, at varying times per day. Doesn't seem to make much of a difference.

I would kill to feel as peppy the rest of the day as I feel from 10-12 at night. Any ideas?

026dde5c5ed48e30d006ac075410871e

(288)

on March 28, 2012
at 05:07 AM

Strong second for this tactic. I used to feel only fully awake at 10pm too, and tried unsuccessfully for years to become a morning person using sheer willpower. Then I installed F.lux on my computer (a program that turns down the blue light on your monitor after the sun sets) and started dimming the lights at night and getting more sun in the morning. Now I feel sleepy at night and awake an hour after waking up. Some people have more sensitive circadian rhythms I think...

6120c989fd5b69f42a0834b69b87955b

(24553)

on March 26, 2012
at 09:54 AM

Love the tags....I don't have an answer for you, but I've read plenty of theories about cortisol being outta whack when this happens. I call it second-wind-itis, I start to wind down, and then zoom I'm doing the dishes, folding laundry, doing all the chores I didn't have energy to do earlier while everyone else is snoozing.

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2 Answers

2
Df6dabaf4b1ef3d5db980ad64c501a5b

on March 26, 2012
at 04:30 PM

I'd recommend trying to adjust the dark/light cycle you're exposed to.

First, reduce your blue light exposure after sunset. I've been using amber glasses to do so for the last few weeks, and it's helped me get to sleep faster and earlier. Normally I'm yawning about 2 hours after I put them on. My wife has commented that I toss and turn less now. Alternatives to the amber glasses are reading by candlelight, or maybe relaxing/meditating in the dark for a time before sleep.

Second, get some bright light exposure ASAP after you get up. Going for a walk outside and seeing the sun can be helpful, and I've had some success with using a lamp on a timer to make waking up early in winter months easier. Seth Roberts has written about this a fair bit.

Setting up strong natural day/night signals should help, but sleep and energy seem to be very individual. Please keep us updated on what you try, and what works for you!

026dde5c5ed48e30d006ac075410871e

(288)

on March 28, 2012
at 05:07 AM

Strong second for this tactic. I used to feel only fully awake at 10pm too, and tried unsuccessfully for years to become a morning person using sheer willpower. Then I installed F.lux on my computer (a program that turns down the blue light on your monitor after the sun sets) and started dimming the lights at night and getting more sun in the morning. Now I feel sleepy at night and awake an hour after waking up. Some people have more sensitive circadian rhythms I think...

1
77877f762c40637911396daa19b53094

(78467)

on March 26, 2012
at 01:05 PM

Just might be worth dumping the diet coke to see what happens..there are some weird chemicals in there.

Then try the leptin reset by eating a big protein breakfast as soon as you get up each day-that means 50 gm of protein.

Your HRT may factor into things, but I am not up on that so research it elsewhere or wait for a wise Paleo Hacker to respond.

When you wake up in the morning, get up right away instead of lying there not sleeping anyway. I think if you are actually up longer and more tired at bedtime you may sleep better, earlier, meaning going to bed by 10PM rather than 11:30 PM.

I have just adjusted my own similar crazy sleep pattern and am waking up with the chickens at sunrise.

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