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Be still my beating heart
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Hey there Ososlo
Been following your sleep issues with interest. I too am a pretty dysfunctional sleeper. In fact it wouldn't be unusual for me to go on a lengthy streak of getting 3 - 4 hrs sleep per night, if only I could get that consistency into my running streaks
Anyway, here's my totally unqualified, and pretty contrarian advice: stop worrying about it!
I would even go so far as to say stop trying to find solutions. I believe that the more you stress about it the worse the situation becomes, and the cycle of stress/sleep deprivation/stress just becomes a pretty horrible downward spiral.
I suggest a good start is to accept it for what it is. Tell yourself that you are leading a healthy, balanced life with a good mix of work, exercise, nutrition, good friends, physical and mental stimulation etc. etc. (you can complete your own version) and that sleep will come when your body needs it to come. In other words that there are enough good things in your life to make you resilient enough to less sleep, maybe you are even designed to cope with less sleep than the average person.
My experience is that this approach sometimes helps you sleep better and sometimes helps you sleep more, and sometimes it has no impact. But for sure if you can take the stress out of the situation, it stops the sleep issues invading your life, and then it just doesn't matter as much.
Sleep will come when it comes, because it always does!0 -
thanks for taking the time bambergbikebambergbike wrote: »Good luck with getting the sleep issues sorted - I have no idea how you get so much done on the patchy sleep you've been getting, but you're probably right about it being time to explore what you can do about it.
I was just reading this and it reminded me of your log. It's actually a bit of a rubbish article on meditation, but some of the comments underneath on the different tactics various people have for emptying their minds and getting away from technology and work are perceptive. If sitting quietly is too WOOOO for you, maybe you could try restorative yoga or something like that before bed, maybe even just try the AIS that you've now got down to a T late in the the evening. Anything where you're tuned in to your breathing and concentrating on what you're doing and how it feels rather than on past events and future plans.
As a runner, you're really good at tuning in to what helps you and what hurts you, and you're really good at making time for your runs and your rehab/prehab exercises even when you're busy. Maybe you can transfer some of those skills and that discipline over and work out what works for you. Write stuff down rather than having it bounce around your head? Avoid screens before bedtime? Some kind of wind-down routine? If it seems like a drag, telling yourself you're doing it to run better might help more than telling yourself it will boost your performance at work.
Some good suggestions for relaxing, much appreciated.
I read for about an hour before going to sleep each night. I am actually really relaxed going to bed every night and my heart rate is the lowest it is all day for the hours before bedtime, under 50bpm which is low for me. I drift off to sleep no problem after reading. The problems arise with waking up about 1.5 hours after I fall asleep for whatever reason. And yes there are a billion thoughts going around in my head when I wake up and I feel totally wired so might try your suggestion of writing them down. Should make for interesting reading the next day:D
Thanks again. Plenty to think about in your post.0 -
Hey there Ososlo
Been following your sleep issues with interest. I too am a pretty dysfunctional sleeper. In fact it wouldn't be unusual for me to go on a lengthy streak of getting 3 - 4 hrs sleep per night, if only I could get that consistency into my running streaks
Anyway, here's my totally unqualified, and pretty contrarian advice: stop worrying about it!
I would even go so far as to say stop trying to find solutions. I believe that the more you stress about it the worse the situation becomes, and the cycle of stress/sleep deprivation/stress just becomes a pretty horrible downward spiral.
I suggest a good start is to accept it for what it is. Tell yourself that you are leading a healthy, balanced life with a good mix of work, exercise, nutrition, good friends, physical and mental stimulation etc. etc. (you can complete your own version) and that sleep will come when your body needs it to come. In other words that there are enough good things in your life to make you resilient enough to less sleep, maybe you are even designed to cope with less sleep than the average person.
My experience is that this approach sometimes helps you sleep better and sometimes helps you sleep more, and sometimes it has no impact. But for sure if you can take the stress out of the situation, it stops the sleep issues invading your life, and then it just doesn't matter as much.
Sleep will come when it comes, because it always does!
Yeah a lot to be said for what you're saying and I too am usually of the mind that worrying about it makes it worse. However, I'm not functioning well lately with it and need to find something that will help me as it's at a chronic stage. I can go for about 4-5 nights of cr1p sleep (2-3 hrs) and function fine, however it starts to really get to me after the 5th night and starts affecting my daily life. I'm starting to make errors in my work that I can't get away due to the nature of what I do for a living, so it's having a very negative impact on me lately and I really need to find a solution. I've suffered with it all my life but this particularly bad patch has been going on now for 2 months and there's no sign of it improving.
Thanks and I will try to worry less about it whilst trying to find a solution:) I think I'm talking rubbish now and contradicting myself:o I'm tired:(0 -
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Monday 3 March
am
45 mins at easy effort. Pace=
Fabulous sunny morning. Out with the shorts and teeshirt only to discover my tan (fake) goes from ankle to knee and then stops:o Couldn't go out with a 2-tone leg so that was a shame... Nice to run with some real sunshine for a change.
pm
45 mins at easy effort. Pace=
Nice little trot around my area. Think I might have spotted a fellow boardsie who I know lives in the area and I saw a pic of him on his blog but don't wanna be accused of being a stalker so kept schtum;) He was going at a nice pace and overtook me handily;)
Tomorrow is my first session since I started back after injury so I can't wait for that. There'll be a lot less paces being recorded from now on as I've been advised not to wear the watch at all:eek: That might be one step too far for me at the moment but I'm going to at least just display time and distance and not upload the stats on a daily basis. Maybe like once a week or something.
My training has been Stazzadvised
There are some fun but complicated looking sessions on the plan so I might need to bring notes with me:D I'm very excited!
8+ miles for the day.0 -
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SamforMayo wrote: »On a totally un running related topic why did you only fake tan half your leg?:D LOL
Well you see, I normally wear running bottoms that come to the knee so only have to have from the knee down tanned. It's too costly to tan the whole leg! There's a recession on you know!0 -
Ah the recession! I believe it over in Dublin according to the news so as the weather improves you might be able to extend the tanning:D:D LOL
Well you see, I normally wear running bottoms that come to the knee so only have to have from the knee down tanned. It's too costly to tan the whole leg! There's a recession on you know!0 -
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My training has been Stazzadvised
Between the AIS and seeing the runs with no pace recorded I didn't even have to get to this part to know you were following his guidance.
Great to see a good trend of people properly targetting 5k and not just running them as a stepping stone to something else.
Best of luck with the training0 -
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Thursday 6th March
40 min progression run
This was to be a 'medium effort' workout so start out slowly and gradually increase pace throughout. I wasn't quite sure what kind of effort I should be trying to build up to but I thought marathon effort would be about right after reading a bit about it. Maybe I should have gone faster.
Covered the watch with tape that I couldn't get off no matter how desperate
and nearly destroyed the screen in the process:rolleyes:
Very slow start 'even easier than you think you should be going' I read in some article this morning so it was like recovery effort. I know where the mile markers are in my local park so just used the start of each mile to up the effort for the next mile. Very enjoyable really honing into how I was feeling and getting the effort right. Results surprisingly good:) Maybe I'm better at pacing myself than I think!
Mile 1: 11:22
Mile 2: 10:13
Mile 3: 9:55
Mile 4: 9:06
If I'd been running with the watch I probably would have planned to run at 11, 10:30, 10, 9:30 so would have started out faster and ended slower. Interesting...
A question: When doing a progression run would one normally just stop dead at the end or do a cooldown mile or two? I wasn't sure so just stopped dead.
Now I have to go looking at wedding dresses:mad: Not for myself I may add!
Really not my thing but I guess sometimes one has to do one's duty. Maybe there'll be free champagne! Or does that just happen in the movies... The good news is that the place is right beside Amphibian King:) and it's late night opening! At least this sister had the good grace to ask me my racing plans for the rest of the year before booking the date! Not like another sister who planned hers right in the middle of DCM training last year:rolleyes: Plus, I don't have to wear any stupid bridesmaid stuff or do anything weddingy except be there!0 -
Thursday 6th March
40 min progression run
This was to be a 'medium effort' workout so start out slowly and gradually increase pace throughout. I wasn't quite sure what kind of effort I should be trying to build up to but I thought marathon effort would be about right after reading a bit about it. Maybe I should have gone faster.
Covered the watch with tape that I couldn't get off no matter how desperate and nearly destroyed the screen in the process:rolleyes:
Very slow start 'even easier than you think you should be going' I read in some article this morning so it was like recovery effort. I know where the mile markers are in my local park so just used the start of each mile to up the effort for the next mile. Very enjoyable really honing into how I was feeling and getting the effort right. Results surprisingly good:) Maybe I'm better at pacing myself than I think!
Mile 1: 11:22
Mile 2: 10:13
Mile 3: 9:55
Mile 4: 9:06
If I'd been running with the watch I probably would have planned to run at 11, 10:30, 10, 9:30 so would have started out faster and ended slower. Interesting...
A question: When doing a progression run would one normally just stop dead at the end or do a cooldown mile or two? I wasn't sure so just stopped dead.
Now I have to go looking at wedding dresses:mad: Not for myself I may add!
Really not my thing but I guess sometimes one has to do one's duty. Maybe there'll be free champagne! Or does that just happen in the movies... The good news is that the place is right beside Amphibian King:) and it's late night opening! At least this sister had the good grace to ask me my racing plans for the rest of the year before booking the date! Not like another sister who planned hers right in the middle of DCM training last year:rolleyes: Plus, I don't have to wear any stupid bridesmaid stuff or do anything weddingy except be there!
If I was doing any speed work, I would always do a cool down run.0 -
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