Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: DK II on October 30, 2008, 06:57:22 AM
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I posted this here for several reasons:
a) good moderators
b) sleep is a very important part of regeneration, thus corresponds directly to training
If a mod disagrees, please do not move it to G&O or the alphabet boards.
Now on to the topic:
I have a very good sleep, but i want to see if i can make it even better. A few things that help me with good sleep are:
-- no late heavy meals
-- 3-5g glutamine, ZMA before bed
-- when i have a lot of stress, i take valeriana and hop before bed (not very often, only for a few days)
-- i try to keep the room temparature rather cool
Any other ideas?
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I posted this here for several reasons:
a) good moderators
b) sleep is a very important part of regeneration, thus corresponds directly to training
If a mod disagrees, please do not move it to G&O or the alphabet boards.
Now on to the topic:
I have a very good sleep, but i want to see if i can make it even better. A few things that help me with good sleep are:
-- no late heavy meals
-- 3-5g glutamine, ZMA before bed
-- when i have a lot of stress, i take valeriana and hop before bed (not very often, only for a few days)
-- i try to keep the room temparature rather cool
Any other ideas?
Funny, my experience is a little different.
-- late heavy meal helps a lot in getting a very deep sleep for me,
-- one or two glasses of red wine,
-- moderate room temperature, just one or two degrees below other rooms,
-- no watching TV (I have no TV),
-- if I can't sleep, I listen to sleep inducement CDs, works 99% of the time.
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alcohol makes me snort, which kills my regeneration. That's one of the main reasons why i don't drink.
TV is no problem to me, but PC is.
Sitting in front of the monitor in the evening kills my good sleep as well.
Can you be a bit more specific on sleep inducement cds? Relaxation, hypnosis, boring stories, what kind is it?
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Doing something very inactive works well, like watching tv, falling half asleep there already, read a book can work too.
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Sleep is VERY important fellas, and there's one big issue that seems to effect a lot of bodybuilders and bigger guys: Sleep Apnea. Earlier this year I began having a really difficult time getting rest. I would sleep for 12 hours and feel like I didn't get an hours worth of sleep. My girlfriend at the time was telling me that my breathing would stop frequently, like I would stop breathing completely, then choke for a bit gasping for air then return to normal breathing, rinse repeat.
I saw a pulmonary specialist and was diagnosed with moderate/severe sleep apnea. I had several sleep studies done and found out I stopped breathing every 2 minutes which kicked me out of REM sleep causing me to not get any rest through the night. I got a CPAP machine and wear a breathing mask to bed every night now and my life has changed dramatically for the better. I was having terrible problems concentrating throughout the day, my short term memory was severely effected, I couldn't do simple tasks, I was falling asleep in traffic while driving, my blood pressure was up, my gains and workouts in the gym were suffering horribly, it was probably the worst time I've had, physically, in my life.
I'm getting back to normal now though and the CPAP machine has helped tremendously. If you have sleep problems, like snoring heavily or your girlfriend notices that something is wrong in your breathing, I HIGHLY recommend you get checked out, it will make a tremendous difference in your life.
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Thanks, great post.
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I think watching some TV makes you half asleep already...
Also autumn-winter time, keeping the room somehow cool, lay on the bed with a couple of blankets on you helps a lot! ;D ;D ;D
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so basically you need to quit getbig and you will sleep better? sounds about right.
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TV is no problem to me, but PC is.
Sitting in front of the monitor in the evening kills my good sleep as well.
Well, gotta stop half an hour before going to sleep. :)
Can you be a bit more specific on sleep inducement cds? Relaxation, hypnosis, boring stories, what kind is it?
Different Kinds. I think it's more a question of taste. Some use brain wave synchronization, but I don't think that's really necessary. Some examples:
Dr. Jeffrey Thompson - Delta Sleep System
Dan Gibson - Natural Sleep Inducement
Medwyn Goodall - Sleep
Solitudes - A Day At The Spa
Levi Chen - Celtic Zen
It's all a bit gay, but it does work.
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Thanks.
As for 30 minutes before bed, that's not enough for me. I try to avoid the PC in the evening.
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Taking ATLEAST 1 tablespoon of liquid benadryl work's fine for me LOL
But seriously it does work but thats because i have to take it EVERYDAY for my allergies because of pet dander and being in this old ass apartment building. If i dont take it i have a more difficult time getting to sleep and the amount of actual rest i get suffers.
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I too have been taking benedryl just for sleep and it seems to be putting me into REM, as i have crazy dreams..and feel more refreshed in the morning
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I don't have caffeine after dinner and have the room freezing with the shades shut.
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Sleep is VERY important fellas, and there's one big issue that seems to effect a lot of bodybuilders and bigger guys: Sleep Apnea. Earlier this year I began having a really difficult time getting rest. I would sleep for 12 hours and feel like I didn't get an hours worth of sleep. My girlfriend at the time was telling me that my breathing would stop frequently, like I would stop breathing completely, then choke for a bit gasping for air then return to normal breathing, rinse repeat.
I saw a pulmonary specialist and was diagnosed with moderate/severe sleep apnea. I had several sleep studies done and found out I stopped breathing every 2 minutes which kicked me out of REM sleep causing me to not get any rest through the night. I got a CPAP machine and wear a breathing mask to bed every night now and my life has changed dramatically for the better. I was having terrible problems concentrating throughout the day, my short term memory was severely effected, I couldn't do simple tasks, I was falling asleep in traffic while driving, my blood pressure was up, my gains and workouts in the gym were suffering horribly, it was probably the worst time I've had, physically, in my life.
I'm getting back to normal now though and the CPAP machine has helped tremendously. If you have sleep problems, like snoring heavily or your girlfriend notices that something is wrong in your breathing, I HIGHLY recommend you get checked out, it will make a tremendous difference in your life.
I guess sleep apnea is potentially life threatening and a lot of people don't even know they have it.
I think watching some TV makes you half asleep already...
Also autumn-winter time, keeping the room somehow cool, lay on the bed with a couple of blankets on you helps a lot! ;D ;D ;D
TV puts me to sleep. I just set the timer to shut off.
For restful sleep, make sure your blankets are very lightweight but warm enough for your comfort.
Any other ideas?
There's something about warm milk that's supposed to help induce sleep. :-\