This sleep issue has been going on for the past two months. I'm asleep by 10:30 (sometimes as early as 9:30), but then every night I wake up 2-3 times, and always around 3:15 am. After that, I drift in and out until 4:30 or 5 when I finally get up.
|The dog sleeps just fine...|
I've tried melatonin, GABA, and arnica, but I wake up at least twice during the night regardless. It doesn't seem to be stress or busy-brain...neither is it the need to pee! I have NO problem falling asleep, just staying asleep. Maybe this is just the way it is going to be now, and since I feel OK I guess I just won't worry about it.
I am about at my leanest right now and I am wondering if that is playing a role in my sleep issues. I mentioned in a previous post that I made some small changes in my diet this spring - mainly ditching the grazing, upping the green veggies, and giving up Diet Coke (yay!).
Over the past few years as I was changing my eating habits, I did a good bit of detailed meal planning and macronutrient tracking, but I would only keep that up for a couple of weeks at a time. It's very tedious but it was/is an important part of the process. Now I am happily at a point where I have a basic plan and can eat intuitively to maintain.
With Kurt's help over the past year, I fine-tuned what works well for me. I prefer to keep complex starchy carbs (rice, grains, potatoes) to a minimum and include more complex fibrous carbs (veggies, mainly green). I stay more sated this way. My main meals used to consist of veggie + protein + starchy carb, now they are veggie + protein. I have a more carb-heavy breakfast but otherwise I don't deliberately add in starchy carbs, other than the days leading up to a race. Enough carbs find their way into my diet without me trying.
Here's a typical day of food for me right now. I have a nut/nut butter addiction...yes.
- Breakfast (5:30 am) - 2 slices of sprouted Ezekiel bread with crunchy almond butter + coffee
====== morning workout =======
- Mid-morning (10 am) - Greek yogurt + flax seed meal + mixed berries
- Lunch (1 pm) - Broccoli + lean ground beef + feta + Stubb's BBQ sauce (sounds strange but yummy)
- Mid-afternoon (4 pm) - Apples and peanut butter with the kids. A piece of dark chocolate.
====== afternoon workout =======
- Dinner (7 pm) - 2 egg scramble + mixed peppers + spinach + tomato + hummus
- Pre-bed (9:30 pm) - casein protein + quick oats + peanut butter (all mixed together with water)
I'm by no means a food "puritan". I do enjoy the occasional pizza, meal out, french fries, ice cream, frozen yogurt WITH toppings, wine, beer, and all things chocolate. I just include them thoughtfully.
I'm happy with where I am in terms of training and nutrition, but I am hoping I can get this sleep issue turned around.