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Yeti_Chaser
Member since Nov 2017
1116 posts

How to make the most out of 5 hours of sleep
what are some ways that I can ensure im getting the best sleep possible for ~5 hours a night? My job prevents me from being able to do much better than this once I add in 4 hours of weight training and 6 hours of fasted walking per week but I feel that my lack of quality sleep is holding me back. Even when I am asleep I wake up all through the night. I do sleep more on weekends but ill also usually have drinks on a Friday or Saturday night. I work on a computer all day and have considered blue light glasses. Do those actually work? Any other ideas?


auzach91
Atlanta Braves Fan
Smyrna, GA
Member since Jan 2009
32215 posts

re: How to make the most out of 5 hours of sleep
Xanax


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31
OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
10279 posts

re: How to make the most out of 5 hours of sleep
This is from personal experience...

Eating a SAD I would sleep 8 hour and always feel groggy and tired. Starting eating keto and my body naturally wakes me up after 5 hours of sleep and I feel great. Maybe look into your diet and give keto a shot.


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418
NotoriousFSU
Florida State Fan
Atlanta, GA
Member since Oct 2008
5669 posts

re: How to make the most out of 5 hours of sleep
Magnesium Breakthrough by BiOptimizers as recommend by Ben Greenfield. Also, I think limiting caffeine consumption and establishing a nightly routine with a bed time around the same time every night.


Yeti_Chaser
Member since Nov 2017
1116 posts

re: How to make the most out of 5 hours of sleep
The magnesium supplements look interesting. I only drink 1 cup of coffee a day so theres not much I can cut out when it comes to caffeine. I think part of the issue is that I get home, work out, eat and immediately go to bed. Theres just not much I can do about that though


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12
StringedInstruments
Auburn Fan
Member since Oct 2013
11933 posts

re: How to make the most out of 5 hours of sleep
So you’re literally working/commuting ~17 hours a day?

If that’s true, you need to re-evaluate your career situation. That’s not sustainable and the amount of daily stress will always hinder your quality of sleep.



LSU1SLU
Southeastern LA Fan
Member since Mar 2013
5654 posts

re: How to make the most out of 5 hours of sleep
I had bad anxiety and trouble sleeping. Coworker recommended magnesium as a sleep aid. I swear by it now. It knocks me out


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Mingo Was His NameO
LSU Fan
Brooklyn
Member since Mar 2016
13562 posts

re: How to make the most out of 5 hours of sleep
quote:

My job prevents me from being able to do much better than this once I add in 4 hours of weight training and 6 hours of fasted walking per week


I doubt this is true, but if it is you need a new job, not better sleep habits


With that said, yes blue light glasses work, start wearing them 2-3 hours before bed. Magnesium and melatonin are two good sleep aids that have no side effects.

You need to establish a consistent nighttime routine to achieve maximum circadian rhythm, when your body knows its time to sleep it will slow down and naturally produce sleep hormones. You can fight these off, but then your body has a hard time making more leading to restless sleep.

Eta: also make sure your room as is dark and quiet as possible
This post was edited on 6/30 at 8:26 am


txbd
New Orleans Pelicans Fan
Valhalla
Member since Jan 2014
1666 posts

re: How to make the most out of 5 hours of sleep
I bought these off of Amazon. They work so great. I only take 1 even though 2 is recommended.


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NotoriousFSU
Florida State Fan
Atlanta, GA
Member since Oct 2008
5669 posts

re: How to make the most out of 5 hours of sleep
But what about Keto?


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Mingo Was His NameO
LSU Fan
Brooklyn
Member since Mar 2016
13562 posts

re: How to make the most out of 5 hours of sleep
quote:

But what about Keto?




It is low sugar and can control insulin spikes, but if you arent eating right before bed you shouldn't have that problem anyway.


As usual, OWA is an idiot is mainly what I'm trying to say


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51
Yeti_Chaser
Member since Nov 2017
1116 posts

re: How to make the most out of 5 hours of sleep
12 hour days and 2.5 hours of total commute time. 1 hour walks in the morning plus 1.5 hours of weight training in the afternoon leaves me with 7 hours left for sleeping, showers, eating, getting ready for work, dishes, washing clothes, any work around the house, and any errands I may need to run after work such as getting gas, grocery shopping, whatever else comes up. It normally takes me another 30 minutes or so after I get in bed to fall asleep. I know it sucks arse but unfortunately I don't have much choice right now thanks to our government's over reaction to covid and the damage its done to the economy so I just have to be thankful to be employed. I do the best I can by trying to take care of as much as i can on the weekends and meal prepping on sundays


Mingo Was His NameO
LSU Fan
Brooklyn
Member since Mar 2016
13562 posts

re: How to make the most out of 5 hours of sleep
If I were you I'd cut back on the walking for now. An extra hour of sleep will be more beneficial than that hour of walking. Put a little more focus on the diet and it won't matter.

Also, it shouldn't take you 30 minutes to fall asleep


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
39534 posts

re: How to make the most out of 5 hours of sleep
Mingos right.


And of you want to maximize sleep efficiency you absolutely need to scrub sleep habits. No electronics for an hour before bed, no caffeine 6 hours before bed. No alcohol 4-6 hours before bed. You can try supplementing magnesium and melatonin an hour before bed.


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StringedInstruments
Auburn Fan
Member since Oct 2013
11933 posts

re: How to make the most out of 5 hours of sleep
quote:

12 hour days and 2.5 hours of total commute time.


Try to change that when you can. I understand the economy and covid may impact that currently, but it’s not worth losing your life to work.

quote:

1 hour walks in the morning plus 1.5 hours of weight training in the afternoon leaves me with 7 hours left for sleeping, showers, eating, getting ready for work, dishes, washing clothes, any work around the house, and any errands I may need to run after work such as getting gas, grocery shopping, whatever else comes up.


There’s no point to lifting for 1.5 hours a day if you aren’t recovering. 90 minutes of weights (assuming you aren’t fricking around and keep rest times short) is bodybuilder levels of lifting. As Jim Wendler says, you have to be reasonable and considerate of your situation. As a working dad with two little kids and a working wife, there’s no way I’d have the time or energy or ability to lift for 90 minutes.

Peruse the Greyskull thread and see if you can come up with a different program. You honestly can see physique and strength gains with about 30-40 minutes of lifting just three days a week. Cut the fasted walking down to 20ish minutes most days (maybe throw in an hour walk once a week if you really enjoy it). That right there would free up 1.5 hours for sleeping.

Rest and recovery is most important. You have to rebuild those muscle tears for the workout to make a change in your body.


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41732 posts

re: How to make the most out of 5 hours of sleep
I'll let you know.

Running on 5 hours of sleep after 6+ hours of softball last night.


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Yeti_Chaser
Member since Nov 2017
1116 posts

re: How to make the most out of 5 hours of sleep
Thanks all. I'll cut out the walking and give magnesium supplements a shot. I'll try to cut my weight training down by a few minutes. Currently doing BBR with some leg work and finishing with 10 minutes of conditioning which puts me at about 80 minutes when I factor in stretching and ab work. Maybe ill drop one or two movements and drop the conditioning to one day per week.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
106 posts

re: How to make the most out of 5 hours of sleep
Along with some of the other recommendations, maybe try a warm shower before bed. It usually helps increase my deep sleep scores. Other things already mentioned that I do is limit screen time before bed, lower my room temp at night (I use my thermostat schedule to lower the temp at a specific time every night), use blue light filtering glasses before bed and while doing computer work. If your schedule is tight then you may not have any other option, but I also try not to exercise right before bed. I get that in in the AM.


NOLALGD
Ark-Pine Bluff Fan
Member since May 2014
1521 posts

re: How to make the most out of 5 hours of sleep
quote:

Currently doing BBR with some leg work and finishing with 10 minutes of conditioning which puts me at about 80 minutes when I factor in stretching and ab work. Maybe ill drop one or two movements and drop the conditioning to one day per week.


If you keep a tighter pace during your workouts you can probably drop that 10 mins of conditioning, or better, tie it into your accessory work. Can also use your accessory lifts to work on your core and probably get rid of the ab work an/or limit it to once a week. For 3 weeks try keeping your workouts to 1 hour max, when you hit that hour just leave the gym. With such a tight schedule keeping your workouts to an hour will help some.


lsu5803tiger
LSU Fan
Democratic Republic of the Congo
Member since Feb 2006
1084 posts

re: How to make the most out of 5 hours of sleep
I take zinc, mag, ashwaganda and melatonin before bed. I try not to eat or take a hot shower within an hour of bedtime. The body being cool goes a long way getting a good deep sleep.


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