T Nation

Ranking Sleep


#1

Coach,

This is something I have been thinking about for quite some time. I have attained most of my original goals that I had set out to accomplish (got some new ones I'm working on), however there is one I am I'm still trying to conquer..(Sleep). I am one who likes to burn it at both ends of the stick.

How much am I shooting myself in the foot on not getting the amount I need. On average I get 6-6.5 hrs a night, sometimes less - sometimes more (on weekends). In the end, where do you rank sleep and how bad is someone like me hurting themselves?

Thanks
Stretch


#2

In the short run, you can get away with (too) little sleep. But as you said it, its brning the candle from both ends. IMHO too little sleep or bad sleeping patterns will eventually manifest itsself in severe problems.
The endocrine system will suffer (low T, high catecholamines, high estrogen) as well as diffrent neurotransmitter levels in the brain (mood swinigs, lethargy or over-aggression, depression, impotence). The CNS will not recover properly and this can lead to like 1'000 diffrent problems and diseases.

To stay healthy in the long run you'll have to fix your habbits and simply sleep more...


#3

Are you referring to sleep as in straight through the night or just 8-9 hours a day.

I have trouble staying asleep for more then 4-5 hours at a time, but i will usually get 8 total. Will this lead to the above mentioned issues?


#4

I'm hoping all of this is fixed shortly. My kids start back to school Aug. 3rd and they are in the bed at 8:30pm - come hell or high water I plan to hit mine not long after that (fingers crossed). I've got to reconstruct my sleep patterns for sure. I know I'm not doing myself any favors - and I'm losing out on getting the maximum out of my workouts. I've made some great gains in the last year or so.. It just makes me mad to know I could be further down the road.


#5

Everybody wakes up 10, 20 or more times each night. But usually you fall asleep again within 3 seconds and can't remember the next day. But you can monitor it in a sleep lab.
Most people wake up 2once ore twice every night, normally if they have to go to the bathroom.

I'd say, if you get 8 hours a night in total and do not wake up more than twice every night, that's pretty good!


#6

I know it's difficult. I remember times where I rarely got more than 4 hours of sleep. I worked in the lab for 12 hours a day, than had to work out, cook and keep the house clean.
It went pretty well for 2 or 2.5 years, but then I encountered some pretty severe problems. My testotsrone-levels were very low. I had huge mood swings throughout the day, no energy, problems to concentrate, and so on.
I had problems with my stomach all the time, I even developed a severe kind of gyno and had to have a surgery. I didn't use steroids or anything, my own endocrine system was just so heavily out of balance.

Don't stress yourself too much. Just try to make some positive and healthy adjustments. Live a bit, sleep a bit to little some nights if it's worth not to sleep, but try to get a full 7-9 hours of sleep most of the nights...


#7

a few weeks back, I had an absolutely brutal schedule, and got less than 5 hours sleep in an entire 7 day period. Since then I have gotten 9 hours of sleep a night, and its has still not felt like enough. Well yesterday I FINALLY had nowhere I had to be, and grabbed a whopping 16 hours of uninterrupted sleep. Hopefully I'll be on track now.


#8

my first year at school sucked for sleep, usually about about 4-5 hr/night for a dude that was only 18, not good. I would always fall asleep during class, have less enegery in the gym and get INJURED. this year its my goal to get at leasy 7 hours of sleep every night, maybe sometimes 8-9.


#9

Thanks..I appreciate the info! The one thing that has kept me thinking about this (other than feeling lazy though out the day) I took off roughly 2 weeks around Christmas last year. Stayed up a little late but slept in the next day while still working out. I was going to start Thib's Beast Building in January..so after the new year I maxed out on my major lifts and every single lift went up alot more than I expected. I didn't do anything different in my training up to that point and the only thing I could think of was the extra rest and recovery I was getting. Last night was a good start..I was asleep by 10:30pm and got up at 5:40am. I'm going to start backing up the start time to hopefully 9 - 9:30pm.