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Sleeping woes...
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Sleeping woes... I remember (vaguely) being a and going to bed at whatever time, falling asleep immediately, and not waking until exactly the time I needed to get out of bed the next day. As University rolled forward, the time I went to bed (if at all) became a yo-yo and it was anyone's guess when I was going to wake up unless I planned ahead, but I still never had a problem getting an appropriate amount of sleep, regardless of what hours while I was asleep. As I have become an "adult", I have struggle on and off for years getting a good night's sleep. The last 4 weeks or so have really illustrated this. Just this week alone I have lied down between 10 and 12 pm to go to sleep, and every single day without fail I am up at 4:00 and I cannot fall back asleep for more than a few minutes at a time. Some nights that means 6 hours of sleep (not awful); other nights it means 4 hours of sleep (truly awful). Math would dictate that if I want to sleep eight hours I need to go to bed at 8:00, but I can only imagine how long it would take me to fall asleep if I did that. Anyone have similar issues? Is it a summer time thing? Do my body and mind just really want to see the sun rise every morning? I haven't been working so it has been a huge issue in my life, but this morning for the first time it really affected my morning<b> workout </font></b>routine. I felt like my strength was on par with a pre-pubescent girl today and it did not make me feel good about my<b> workout. </font></b>Hopefully this will smarten up, I keep waiting for it to catch up with me and just have one exceptionally restful 12 hour sleep and find everything magically back on track, but that appears to be wishful thinking. |
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It is not just the quantity of sleep but also the quality. Besides dumping all the electronic baggage we seem to have accumulated over time and tech advances, what you eat before the fluctuating bedtime is very important. I found some good things to try before bed as a dinner of sorts. They are classified as the 8 best meals to have if you have restless syndrome and are in dire need of a good night: 1. Fettucini with kale and with caramelized onions, goat cheese (cook the pasta and then toss into a stir fry pan with the other foods- provides needed calcium at night 2. Salmon and asparagus on the grille ( oven in foil) B6 to make melatonin that is necessary for sleep kick in Can also use tuna and haddock 3. Jasmine rice- has high glycemic index; works better than other grains; jazz it up with some paprika or turmeric 4. Creamy Greek yogurt mac n cheese again like the kale dinner gives you calcium, right before you need sleep 5. Chickpea vegan meatloaf- makes melatonin 6. Turkey vegetable and rice stir fry to introduce the turkey trytophans 7. Sweet potato, chicken and broccoli( recipe to follow) 20 oz sweet potatoes peeled and diced into 3/4-inch cubes (2 medium, about 3 cups) 4 Tbsp olive oil , divided 1 1/2 lbs boneless skinless chicken breasts , diced into pieces (about 1 1/4-inches, keep them close to the same size so they all cook even) 4 cups small broccoli florets 1/2 of a medium red onion , diced into chunks 3 cloves garlic , minced 3/4 tsp of each dried thyme , sage, parsley and rosemary 1/8 tsp nutmeg Salt and freshly ground black pepper 1/2 cup pecans , whole or roughly chopped 1/3 cup dried cranberries Preheat oven to 400 degrees. Place sweet potatoes in a mound on a rimmed 18 by 13-inch baking sheet, pour 1 Tbsp olive oil over top and toss to evenly coat. Spread into an even layer and roast in preheated oven for 15 minutes (meanwhile chop and prep remaining ingredients). { please note that this is a successful pan done on the outdoor grille as well- just foil tent the pan to keep heat in } Remove sweet potatoes from oven, add chicken pieces, broccoli florets, and red onion around sweet potatoes (just placing everything randomly). Sprinkle with garlic and drizzle everything with remaining 3 Tbsp olive oil (focusing mostly on the broccoli so it doesn't dry) and toss with a spatula to evenly coat. Sprinkle evenly with thyme, sage, parsley, rosemary and nutmeg and about 1 tsp salt and 1/2 tsp pepper. Toss again to evenly coat with seasonings and spread out evenly (try not to overlap chicken pieces). Return to oven and roast about 16 - 20 minutes longer, tossing once halfway through, until chicken registers 165 degrees in center. Toss in pecans and cranberries. Serve immediately Apple cider goes well with this 8. Spinach, chicken pasta pot produce : spinach is a source of tryptophan as well as B6, C and magnesium- producing melatonin and serontin plus spinach has glutamine which eleminates toxins Hope one of these menus helps. (Virtual Symposium Group) use Virtual Symposium Group
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It's been 5am for me recently and I am not one to nap, ever. When it gets to a point I try melatonin other then that I let nature take its course...
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I pretty much never wake up with morning wood either, so there is literally nothing positive about being awake at whatever unGodly hour I do ultimately open my eyes again for good...
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