A few sleep qeustions

[raven13]

1. Is it a good idea to take naps? I ask this because I figure its better to just sleep longer at night cause you get more REM sleep right? If you just take a 1 to 2 hour nap you dont get a full amount of REM sleep plus its harder for me to get to bed early if I took a nap.

2. Sometimes I drink a bed time shake with milk and cottage chesse and other stuff, anyways when I make this shake its like 4 cups big and I always have to go to the bathroom 2 hours after I goto sleep. Does this interfer with the REM sleep either?

[tom10]

Naps are good, why wouldn't they be? If you get to rest during the day, why not? I would think cc would be okay to take at night, but I'm no nutrtional expert like most of the guys here.

[BrendanM]

I'm wondering the same things, like if i take a nap for 2 hours I cannot sleep early unless i had just worken out which is usally not the case.

[tom10]

As long as you feel rested, then you are getting enough sleep, doesn't matter what time you go to bed. If you're having trouble feeling rested and can't get a good nights sleep, try ZMA it does wonders for me. I get a really deep sleep out of it.

[CoL]

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1. Is it a good idea to take naps? I ask this because I figure its better to just sleep longer at night cause you get more REM sleep right? If you just take a 1 to 2 hour nap you dont get a full amount of REM sleep plus its harder for me to get to bed early if I took a nap.

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a single sleep cycle consisting of the non-REM stages and a REM period occurs on average every 90minutes. although this varies from individual to individual. so keep your naps to around 90mins max. also, naps are very useful. a lot of the body's ATP builds up during sleep, along with increased protein synthesis and buld up of chemical neurotransmitters within the brain that have a profound effect on our moods and behaviour. so if you nap during the day you'll feel more energized and of a more positive mood.

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2. Sometimes I drink a bed time shake with milk and cottage chesse and other stuff, anyways when I make this shake its like 4 cups big and I always have to go to the bathroom 2 hours after I goto sleep. Does this interfer with the REM sleep either?

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milk contains simple sugars which you don't want, especially prior to going to bed. stick with cottage cheese, flax, and sum veggies.
if you have to go to the bathroom you have to go. but as long as you fall back asleep as soon as you get back in bed it should be fine.

[sucramdw]

A complete sleep cycle is between 90-110 minutes long, so you would want to wake up around that range. You never want to wake up during your 3 or 4th stages of sleep. Those stages combined are called deep sleep. This is where most of our growth hormone is put out.

I would advise either taking a 30 minute power nap and waking up before your 3rd stage started or take a 90-110 minute nap before your next cycle begins.

[tom10]

agreed.

[raven13]

Ok that was the kind of anwser I was looking for. Thanks alot!

[keifling]

Trouble I have is:

It takes a while for me to get into sleep once I lay down. If I'm lying there for 20 minutes and have gotten nowhere, I got to sit up and reset the clock. Today I laid down for an hour and didn't get anything at all, just a screenshot of my eyelids, even though I was kind of exhausted.

[sucramdw]

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It takes a while for me to get into sleep once I lay down. If I'm lying there for 20 minutes and have gotten nowhere, I got to sit up and reset the clock. Today I laid down for an hour and didn't get anything at all, just a screenshot of my eyelids, even though I was kind of exhausted.

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Sleep is so important, so you need to start thinking about your priorities. If you cant sleep during the day then dont, but here are a couple of tips:

- The Z factor part Two - Slumber dynamic

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Q.4. How can I get more quality sleep?

A. People can sleep in all kinds of settings, but creating an environment in your bedroom that is favorable for sleep can actually have an impact on the quality of your sleep. Think of your bed as a growth focal point and treat it as such!

Make sure your bedroom is free of loud or disturbing noises. Any sound that surpasses seventy decibels can stimulate your nervous system and reduce your rest, and sudden noises can elevate your blood pressure. Sounds that increase or decrease in intensity cause your heart rate to rise. Some common culprits are leaky faucets, sirens, late-night parties, and barking dogs. You can have sound and sleep, in fact this is a great way to help beat insomnia, but the sounds should be low and consistent to promote better sleep.

Too much light can prevent you from getting better sleep too. Try to prevent light from leaking into the bedroom as much as possible, either through the use of curtains or mini-blinds. Heat can also be a problem. The ideal sleeping temperature is about 65 degrees. If your bedroom is too warm, or for that matter, too cold, sleep can be disturbed. Rooms that are too warm can even induce nightmares! Weird huh!

Make sure that what you wear to bed is comfortable and appropriate to the season. Bed sheets should be clean, cool, and soft. It is best to buy the highest thread count sheets you can afford, because the higher the thread count, the better the fabric, and the more comfortable you will feel!

Pillows are very important to sleep, both for comfort, and for helping you maintain a comfortable, healthy sleep posture. It should support your neck and head properly, and since the type of support needed will vary based on your size, sleep positions, and mattress, it is best to purchase a pillow that allows you to shape it to your unique contours. Feather pillows are the most comfortable and durable, and make a good long-term investment.

Finally, your mattress may have the biggest impact of all on how well you sleep. If your mattress shows signs of aging by having soils, stains, and tears, is uncomfortable compared to a new mattress, it is time to get a replacement.

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[raven13]

Sucramdw, can you give me a link that article, I can't find it. Thanks.

[sucramdw]

READ 1st - http://www.abcbodybuilding.com/zfactor.php

READ 2nd - http://www.abcbodybuilding.com/zfactor2.php

and if you still want more info

READ 3rd - http://www.abcbodybuilding.com/diurnal.php

[B.A.M.]

Naps are great, but I wouldn't recommend napping after 3-4 pm because then it can interfere with your sleep at night (make it harder to get to sleep).

[keifling]

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Sleep is so important, so you need to start thinking about your priorities. If you cant sleep during the day then dont, but here are a couple of tips:

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I've read the sleep articles and got most of it covered. Except one thing. I live next to a train track and a church bell. And its unfortunate there is no city ordinance determining what time of day (or night!) they are permitted to disturb. I'm looking for a new house.

The noise does not seem to be a factor in my insomniatic symptoms though. This has only started to occur recently since I started following the ABC recommendations for nutrition PWO. One hypothesis is that to get a full 8 hours, I have moved my bed-time to midnight, whereas it used to be about 3:00 AM. It may be just some gettin used to. I have some Valerian & Hops (in a vitamin form) that is supposed to relax and help, so I wonder if any of you can tell me if that would interfere with or inhibit the effectiveness of workout nutrition (ie, ZMA).

[puMPed_GuNs]

I am going to try to train myself, so that I no longer need an alarm to wake in the morning. I want to naturally wake up, feeling refreshed and ready for the day ahead. I hate the feeling in the morning when I really, really dont want to get up, and keep pressing the snooze button for up to half an hour. Which then results in a rushed morning (and breakfast).