Post: #26

(03-14-2015 06:48 PM)kbell Wrote:  "Severely overweight, middle-aged men are the classic cases"

From the article.

Sorry. I misread your original post as 'It's unlikely to be that because it's a fatty thing". I was simply pointing out that no, it can be a muscle mass problem. Didn't want Rio to dismiss the possibility.

Damn tired here. I need a good night's sleep myself.

Post: #27

This phenomenon is a type of insomnia known as "early morning awakenings". Changing time zones can do it. You have switched over at least 2 or 3 times recently right? It's totally normal. I had the same thing for a few weeks when I came back from Japan.

Part of the problem is habit, but feeling anxious can make it worse. This is because anxiety produces adrenaline which in turn makes you more alert - a vicious circle. So the more you fight it and search for solutions, the more ingrained the sleep problem can become.

Instead, the key is to accept this little quirk you have developed. Taking a page from mediation helps a lot:

Next time you wake up at 6am make a mental note of being awake, but continue to lie in bed and relax. If you have ever meditated then you will know to focus on your breathing. The point is NOT to try to get to sleep, but to lessen your anxiety. Accept and embrace the fact that you are now awake. Gently dismiss any negative thoughts about sleep and return to your breath. Just enjoy being relaxed in bed and keep focusing on your breathing. Do not look at your phone or use any electronics. As an alternative to the breathing practice, you can also concentrate on the sensation of the bed against your body. The worst case scenario is that you get some extra rest, but in many cases you will fall asleep. Again, this isn't some quick fix for improving your sleep, but you will see improvements over time.

It's a little bit zen - the more you resist sleeplessness, the worse you sleep. The more you accept sleeplessness, the quicker your sleep will get back to normal.

I got the above method from "The Sleep Book" which is written by a Guy Meadows, a British sleep specialist. Highly recommended. Meadows is a bit of a rebel in his field and he goes against a lot of boilerplate sleep advice. I successfully used his book to get rid of my early morning awakenings.

Post: #28

(03-14-2015 07:30 PM)dreambig Wrote:  This phenomenon is a type of insomnia known as "early morning awakenings". Changing time zones can do it. You have switched over at least 2 or 3 times recently right? It's totally normal. I had the same thing for a few weeks when I came back from Japan.

Part of the problem is habit, but feeling anxious can make it worse. This is because anxiety produces adrenaline which in turn makes you more alert - a vicious circle. So the more you fight it and search for solutions, the more ingrained the sleep problem can become.

Instead, the key is to accept this little quirk you have developed. Taking a page from mediation helps a lot:

Next time you wake up at 6am make a mental note of being awake, but continue to lie in bed and relax. If you have ever meditated then you will know to focus on your breathing. The point is NOT to try to get to sleep, but to lessen your anxiety. Accept and embrace the fact that you are now awake. Gently dismiss any negative thoughts about sleep and return to your breath. Just enjoy being relaxed in bed and keep focusing on your breathing. Do not look at your phone or use any electronics. As an alternative to the breathing practice, you can also concentrate on the sensation of the bed against your body. The worst case scenario is that you get some extra rest, but in many cases you will fall asleep. Again, this isn't some quick fix for improving your sleep, but you will see improvements over time.

It's a little bit zen - the more you resist sleeplessness, the worse you sleep. The more you accept sleeplessness, the quicker your sleep will get back to normal.

I got the above method from "The Sleep Book" which is written by a Guy Meadows, a British sleep specialist. Highly recommended. Meadows is a bit of a rebel in his field and he goes against a lot of boilerplate sleep advice. I successfully used his book to get rid of my early morning awakenings.

Makes a lot of sense - will try it out. Cheers!

Post: #29

I have been also experiencing this in the last couple of months. I don't even remember I have slept past 8 even on the weekend in the past few months. I have never been a big sleeper but never woke up before 9-10 in the weekend either. Now it doesnt matter if I go to bed at 10pm or 3am im still up at 7am or 8am latest. It gets worse when I have a few beers or smt, then im up at 6 am for sure. Maybe its age related thing, it started to happen just after my 28th of birthday.

Post: #30

Zanetti, how long have you had this problem?

I know I've been the same way for as long as I remember. Always been a morning person and early riser. I think it may be something that people are born with just like general temperment.

Post: #31

I have the same issue though for me the time is around 6:30 to 7. Time past that spent in bed seems to be a bit of a waste. I sometimes get some additional rest but not deep sleep.

Post: #32

Hehe, i've been waking up at 3am. 6am is a good time just go to bed around 10

Post: #33

How much do you work out?

If you're not already, hit the weights hard for a few days in a row and see if that helps. I've noticed lately that I'll naturally fall into a biphasic sleep schedule (sleeping in two smaller chunks) if I'm not in the gym regularly, but it immediately goes back to normal after I get back in the gym.

Post: #34

I wake up everyday between 4:15 and 5am like clockwork.
No alarm clock ringing.

I see it as a blessing.