For Better Sleep

[MDadourian]

From my personal experience, this is how I regulate my sleep - 

• Cease all sound and visual stimulation i.e. television, stereo sound in the hour prior to sleep.
• Reading or Writing for 15 minutes prior to sleep.
• Establishing a prioritized time to get into bed for sleep (easier expressed than done of course)

What I struggle with still at times is my inability to prioritize a sleeping schedule as I would eating or training schedule.  With a 93% sleep efficiency I have room to improve.  My Flex device seems to be accurately measuring my sleeping patters as of now.  It is one (Sleep Feature) of my favorite features of Fitbit Flex.

- Michael Dadourian

michaeldadourian.com

To watch "The DKMD Show" on YouTube

[Hats26]

I should probably get better at winding down for bed too, but yeah easier said than done. I was about to ask why you liked the sleep feature most and what about the exercise, but then I looked on your website and realised fitness isn't an issue for you >.< lucky for some. Just finished run club, slowly getting back into running but I ought to improve my sleep pattern. I sleep fine usually, but like you say there is always room for improvement plus I hate mornings. I love fitness and fitbit pushes my cardio, which is just what I need 🙂 

How senstive is your sleep feature? I have mine as quite sensitive. I might change about with it to see what happens. 

[MDadourian]

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@Hats26 wrote:

I should probably get better at winding down for bed too, but yeah easier said than done. I was about to ask why you liked the sleep feature most and what about the exercise, but then I looked on your website and realised fitness isn't an issue for you >.< lucky for some. Just finished run club, slowly getting back into running but I ought to improve my sleep pattern. I sleep fine usually, but like you say there is always room for improvement plus I hate mornings. I love fitness and fitbit pushes my cardio, which is just what I need 🙂 

How senstive is your sleep feature? I have mine as quite sensitive. I might change about with it to see what happens. 

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Hi @Hats26 thank you for sharing.  Well, I think the biggest misconception about people in fitness and athletic industries is that fitness is not an issue as much as it is for people in not so active industries.  It can be true in some ways, in other ways it's still the same in that we all have busy lives, personal issues and nagging injuries can get in the way etc.

Joining a walking, running club can be a great way to establish structure and accountability.  I think that's great 🙂

I do like the sleep feature very much, I am always very big into rest & recovery.  Afterall, if we are tired throughout the day it becomes very difficult to put the energy necessary to train.  I have my sleep sensitivity set on Normal.  If you change your sensitivity, let me know how it responds differently.  

Thanks again for sharing your experience.

[Hats26]

Hi @MDadourian I have just realised my sleep is on normal sensitivity.. oops! Yeah I have the issue where my appearance can be completely deceiving. I get remarks that I must be really fit but I'm really not. I struggle with breathing, running style but slowly getting back into it. Well the run club I go to is connected to my gym and we do lots of different types of running. The other night we did resisitance and I always love that. I like sprinting too, however that was a reason that put me off running for a while. I can sprint but I fear the damaging consequences afterwards. I did think about joining a run club, but I am paying enough for my gym at the moment so will stick with that for now. 

But yes, I get a lot out of my gym classes and I was so pumped after yesterdays run club I found it very hard to settle down and get to sleep to the point that this morning I struggled with the will power to get up. I even fantasized about going for a run at 7AM before getting ready for work. In reality that would just not happen at the moment. 

I've created a solution to avoiding the computer in the evenings but reading about fitness:

Reading a book on "The Art of Running Faster" instead of being on the computer, so I am reading up on fitness aka my obsession but improving my sleep. I have wanted to buy a book on fitness but my flatmate who is very fitness orientated also made a point that not all books should be trusted when it comes to fitness? He lent me this one so I will give it a read and work on my running ability. 

[ShelleyG]

The sleep feature confuses me ......I had it set normal for a few days and it showed my sleep efficiency in the high 90s.  Now I really didnot believe that as most nights I sleep poorly and am tired from the moment I get out of bed.  Then when i set it to the sensitive mode it then shows me at 60%.  More believable to me but it shows alot of awake time that I don't remember.  I asume it it tracking the increase in movement during less restful sleep?

[MDadourian]

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@Hats26 wrote:

Hi @MDadourian I have just realised my sleep is on normal sensitivity.. oops! Yeah I have the issue where my appearance can be completely deceiving. I get remarks that I must be really fit but I'm really not. I struggle with breathing, running style but slowly getting back into it. Well the run club I go to is connected to my gym and we do lots of different types of running. The other night we did resisitance and I always love that. I like sprinting too, however that was a reason that put me off running for a while. I can sprint but I fear the damaging consequences afterwards. I did think about joining a run club, but I am paying enough for my gym at the moment so will stick with that for now. 

But yes, I get a lot out of my gym classes and I was so pumped after yesterdays run club I found it very hard to settle down and get to sleep to the point that this morning I struggled with the will power to get up. I even fantasized about going for a run at 7AM before getting ready for work. In reality that would just not happen at the moment. 

I've created a solution to avoiding the computer in the evenings but reading about fitness:

Reading a book on "The Art of Running Faster" instead of being on the computer, so I am reading up on fitness aka my obsession but improving my sleep. I have wanted to buy a book on fitness but my flatmate who is very fitness orientated also made a point that not all books should be trusted when it comes to fitness? He lent me this one so I will give it a read and work on my running ability. 

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Hi @Hats26 thank you for sharing.

As far as my client's go, I try to make them aware of the possible long term effects of high impact exercise such as running.  Runners are most certainly a different breed because they are very committed and usually self disciplined athletes.  I do see a lot of knee/ankle issues with people that have been traditional runners all of their life.  If you enjoy running and it keeps you active I believe that is great.  Finding the right balance between low impact and high impact exercise can be difficult because we all have comfort areas of how we like to train.

I think you are seemingly doing the right things, trying out gym classes etc.  I can understand being pumped up after classes or run club.  Those endorphins can be exhilerating to us and getting to sleep can be tough especially if we trained in the evening.  

Reading is great at night, especially a book on health and/or fitness.  Your flat mate is right, not all books can be trusted, just as not all articles and programs should be trusted.  A lot of times their is an agenda behind them, selling something besides the truth.  I trust science and fact, not fads and trends.

Hope all is well, keep up the wonderful work, very inspiring to read!

[MDadourian]

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@ShelleyG wrote:

The sleep feature confuses me ......I had it set normal for a few days and it showed my sleep efficiency in the high 90s.  Now I really didnot believe that as most nights I sleep poorly and am tired from the moment I get out of bed.  Then when i set it to the sensitive mode it then shows me at 60%.  More believable to me but it shows alot of awake time that I don't remember.  I asume it it tracking the increase in movement during less restful sleep?

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Hi  @ShelleyG 

I have never switched my Fitbit Flex to sensitive so I can only assume that would show more times I was restless at night.  I am not too worried about that at this time but if that has given you more of an accurate way to assess your sleeping, by switching yours to sensitive then perhaps that is better for you.

You are saying a lot, without saying a lot.  Meaning, if you say you are sleeping poorly and are tired from the moment you get out of bed, that makes me wonder what has happened in someone's day prior to sleep time.

As for me, the times I sleep poorly I can attribute to many different things.  If I am sleeping poorly it does not have to be all of these things but it usually involves at least one or more of the following - 

• I have a lot on my mind which causes me to be restless
• I have had to much excitement prior to sleeping (i.e. action films, music, too many people around)
• If I ate something prior to bed, takes energy to try and digest food and if trying to sleep...well, body is being pulled in two different directions
• Comfort or lack thereof I should say, if I am not comfortable I will have trouble sleeping

Well, these are just some reasons I can't sleep well so I try and manage that to the best of my ability.  Hope that helps a little.

[ShelleyF]

Hey Shelley,

Nice name BTW. I just started using a fitbit (flex) and set mine to sensitive at night as well. I think it just tracks how many times you are awake - this might be based on movement, might be based on something else. My guess is most likely movement (toss, turn) as when I'm awake (and I know it) I usually lie still and go through my breathing and graditude exercises and it's showing me as a very high efficiency (90+). 

It might sound really simple, but my night routine includes some quiet time thinking of all things that I appreciate and am grateful in my life (could be even the fact that I have a bed and covers). Try that before you go to sleep and let me know how it goes. I have some others to help with sleep that I'll share as I discover this community. 

[Hats26]

Cheers @MDadourian! Yeah.. I certainly pay 100% attention to what my legs are saying when I contemplate a run. I often walk at times if I am feeling a bit shakey and even though I've done a 10k event in a surprisingly well time, I do want to make sure I am injury free. I've not thought about the long term effects of high impact exercise though, however I probably don't do it enough for it to be a problem. 

Just joined http://www.5x50.org/ event that starts on Sunday! Went to my first spin class today, which was interesting. I think on the whole it is important to mix high with low impact training. I've done quite well this week with both my circuits, running on cross trainer seems like lowish impact training, spin & swimming on top of run club oh and a body combat class. Next week won't quite go as "exercise smoothly"  thanks to other commitments, but I am skiing this weekend 🙂  

The book is quite a good read, only read a small bit, but it certainly helps with the inspiration. Yes, pleased to say my shin issues haven't come back since my vivobarefoot/vibram shoes and I was given different exercises to avoid any strain during sprinting. 

Ah thank you, it helps to share the information and hear positive feedback. I just wish I had more time in a day to do more exercise. Hope all is well with you 🙂 I look forward to doing my Park Run 5k again next weekend and see how I get on, but perhaps not to pressurize a PB of 26.23 unless my legs/feet are ready for it. I am often still wondering "Am I running right.." However I had a wee practise on the treadmill when I bought some brilliant earphones (perfect for small ears!) and I was stoked that I was running on the balls of my feet without even focusing too hard on it. YAY. Slowly getting there.. 

[MDadourian]

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@Hats26 wrote:

Cheers @MDadourian! Yeah.. I certainly pay 100% attention to what my legs are saying when I contemplate a run. I often walk at times if I am feeling a bit shakey and even though I've done a 10k event in a surprisingly well time, I do want to make sure I am injury free. I've not thought about the long term effects of high impact exercise though, however I probably don't do it enough for it to be a problem. 

Just joined http://www.5x50.org/ event that starts on Sunday! Went to my first spin class today, which was interesting. I think on the whole it is important to mix high with low impact training. I've done quite well this week with both my circuits, running on cross trainer seems like lowish impact training, spin & swimming on top of run club oh and a body combat class. Next week won't quite go as "exercise smoothly"  thanks to other commitments, but I am skiing this weekend 🙂  

The book is quite a good read, only read a small bit, but it certainly helps with the inspiration. Yes, pleased to say my shin issues haven't come back since my vivobarefoot/vibram shoes and I was given different exercises to avoid any strain during sprinting. 

Ah thank you, it helps to share the information and hear positive feedback. I just wish I had more time in a day to do more exercise. Hope all is well with you 🙂 I look forward to doing my Park Run 5k again next weekend and see how I get on, but perhaps not to pressurize a PB of 26.23 unless my legs/feet are ready for it. I am often still wondering "Am I running right.." However I had a wee practise on the treadmill when I bought some brilliant earphones (perfect for small ears!) and I was stoked that I was running on the balls of my feet without even focusing too hard on it. YAY. Slowly getting there.. 

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Well @Hats26 it seems as if you have a great plan of action and that to me is very important. You have goals and you are trying new things and paying attention to your body.  I am sure you will continue to make incredible strides and hope you will keep me updated with your journey.

Hope you have had an enjoyable weekend and I wish you a great start to your week.

[MDadourian]

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@Hats26 wrote:

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Hey @Hats26 you are not at all pathetic, you are smart to feel what your body is telling you.  If you must walk, you must walk, period.  A runners body takes an incredible beating through the years, that is undeniable.  At this point, we would hate for you to injure yourself through training.  

Seems like you are plenty active with all the things going on in your life.

Skiing is incredibly difficult and very good exercise.  Most people that are not trained skiers will notice a great deal of soreness after skiing.  I always recommend a good rest to let the body recover, with plenty of water and a raw whole foods.

If you have holidays coming soon, might be a perfect time to let your body truly recover.  I hope you will continue to keep the positive attitude, that is the most important foundation.

[Hats26]

Cheers Michael! Yeah.. I'm thrilled with how I have done so far. 8k before work might not happen again, but it was a brilliant feeling! 4 hour run/walk in the countryside, brilliant exploring different routes. A friend of mine has said that I should do a half marathon with her considering I did over 13 miles today, I guess I would do it once to tick it off the list but I'm not the type that will keep doing certain events. I love the thrill of obstacles and entertaining events. Yeah... When I was a teenager I never seemed to have any issues post skiing. Now I make sure I have deep heat in case and stretch. I have been a skier since 5 years old or something and have always loved ski holidays. I'd probably say it is my favourite sport to do. 

How long should you let your body recover? How does the motivation come back? I always struggle after the holidays. Receiving this after Christmas was amazing. I'd have loved to taken it to France but my boyfriend wisely said I might lose it and I barely knew/had time to work out how to work it at that point so I agreed not to take it with me. If my breathing & arches strengthen up better I can see myself running more consistently. It would be good to enjoy swimming more too. Just anything that will make me fit... Whereas at the moment my appearance is deceiving & people assume I'm fit. I was amused by a remark by someone from fitbit community struggling to work out why my breathing was so bad when I'd done exercise before December. I'd like to say I have sports induced asthma but I'd probably be lying 😛 and to get fit is like a piece of string isn't it... I feel good though, almost reached my 30k today & 500 Miles in lifetime badge. So as long as I keep going and don't stop then the motivation issue will be fine 🙂 

Yes. Motivation will hopefully stick. Otherwise I'll need a massive kick. I enjoy sharing my updates with you Michael 🙂 thank you for your support. Term is now over.. I'll set some time to let my body recover. 

[MDadourian]

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@Hats26 wrote:

Cheers Michael! Yeah.. I'm thrilled with how I have done so far. 8k before work might not happen again, but it was a brilliant feeling! 4 hour run/walk in the countryside, brilliant exploring different routes. A friend of mine has said that I should do a half marathon with her considering I did over 13 miles today, I guess I would do it once to tick it off the list but I'm not the type that will keep doing certain events. I love the thrill of obstacles and entertaining events. Yeah... When I was a teenager I never seemed to have any issues post skiing. Now I make sure I have deep heat in case and stretch. I have been a skier since 5 years old or something and have always loved ski holidays. I'd probably say it is my favourite sport to do. 

How long should you let your body recover? How does the motivation come back? I always struggle after the holidays. Receiving this after Christmas was amazing. I'd have loved to taken it to France but my boyfriend wisely said I might lose it and I barely knew/had time to work out how to work it at that point so I agreed not to take it with me. If my breathing & arches strengthen up better I can see myself running more consistently. It would be good to enjoy swimming more too. Just anything that will make me fit... Whereas at the moment my appearance is deceiving & people assume I'm fit. I was amused by a remark by someone from fitbit community struggling to work out why my breathing was so bad when I'd done exercise before December. I'd like to say I have sports induced asthma but I'd probably be lying 😛 and to get fit is like a piece of string isn't it... I feel good though, almost reached my 30k today & 500 Miles in lifetime badge. So as long as I keep going and don't stop then the motivation issue will be fine 🙂 

Yes. Motivation will hopefully stick. Otherwise I'll need a massive kick. I enjoy sharing my updates with you Michael 🙂 thank you for your support. Term is now over.. I'll set some time to let my body recover. 

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Hey @Hats26 I am sorry for the delay in replying to your last disussion post.  I enjoy reading your updates as they are very inspiring to me and I am sure others as well.  I actually will be covering recovery on the next episode of my show this Sunday, so great topic I think.

Of course recovery depends on the activity a person did and the intensity, etc.  I will always tell people to listen to their body regardless of what they hear or read.  If your body is in pain, that is your body telling you it needs rest.  Pushing through pain or soreness is not something I would endorse nor support.

I think the events you are working to participate in help you stay accountable.  Of course, organized sports and events can be a real motivator as you continue to prepare.  Skiing I can see is a big passion of yours, as you have done it for so long.  I think that to do things you are passionate about can make exercise that much more fun.  

Continue to do what you are doing and listen to your body.  Your body will let you know when you are over training.

Hope you are having a brilliant weekend!

[Hats26]

I think I am equally slow in replying to your posts to be honest @MDadourian.. Its good that we can be patient in waiting for each other to reply. I'm pleased.. Although at the moment, I haven't done a huge amount of exercise. I have done a few runs during the Easter break I guess but did need to rest my legs I think. I must look again on your website, I've just found your episodes too. I haven't had a huge amount of time to look at anything fitness orientated other than what comes on my news feed on facebook & the start in reading The art to running Faster, (think I have mentioned that book in a previous post).

During a long run, my arches were a bit awkward, I was running with a friend, entirely off road and not even particularly fast.. So it annoyed me that my arches continued to cause me grief. I'll visit the store I got my trainers from and see what they suggest. I guess at the moment, I am still getting my running confidence back & it was interesting reading shorter but more frequent runs are better than long distance. Whatever I read I'll still maintain a long run for scenic purposes. Short runs are not particularly interesting for me & I've realised it takes a while for my breathing to settle down. The friend I was running with thought my inhalation was rather quick. Bring on yoga classes- when I have time.  

Yeah good point re listening to your body, however with me it can often/usually turn into laziness & lack of motivation. I've not reached that yet I don't think, I ought to workout soon though so that I avoid that issue. Once I've hit the laziness stage, its hard to get out of it. 

Yeah 🙂 I cannot wait till Colour me Rad, its not till June though. Still waiting on Electric Run dates. I'm certainly not ready for a Half Marathon, but I do plan to tick it off my list at some point.

Cheers Michael! How you doing? Yep I will do... leg muscles still quite tight & my decent trainers are elsewhere (unfortunately at the moment), so will hit the gym soon with the vibrams and break them in some more.  

I've had a great Easter thanks, hope all is good with you. I am looking forward to getting my exercise routine back, although it will all get interupted again with the build up to my brothers wedding. Looking forward to my bro's wedding though. 🙂  

[Nomes]

Sleep hygeine is definitely something people need to be educated on. I am able to fall asleep reptty quickly to educational podcasts. For some reason, they keep my mind active enought thbat I can lull to sleep. I have found TED Talks are the perfect duration to play then shut off within a few minutes.

[idahopacker]

I have sleep apnea and was diagnosed with chronic insomnia over two years ago. The care/treatment plan prescribed by my Neurophysiologist addressed all of my sleep issues and I now average seven hours of sleep per night.

The fitbit one in normal mode is fairly accurate at recording my awake and restless times.  I wore two activity monitors for over two months and they usually recorded within 5% of each other.  These devices are adequate for gauging the quality of sleep I'm gettting and alert me if I'm having sleep issues.

Reading a nontechnical book helps me get to sleep fast.  About one hour before bedtime, I avoid television, computers and exercise.

If you're having serious sleep issues, see a Neurophysiologist.  

[Nessiemonster4]

I find that diet is a factor to sleep deprivation.  I normally have a well regulated diet, but I find if I eat sweets, I tend to have a restless night.  If you follow the guide MDadourian has set out in this first link, then try checking your diet.

[BexFlex1982]

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@Nessiemonster4 wrote:

I find that diet is a factor to sleep deprivation.  I normally have a well regulated diet, but I find if I eat sweets, I tend to have a restless night.  If you follow the guide MDadourian has set out in this first link, then try checking your diet.

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I completely agree! I cut out caffiene and refined sugars from my diet for the last few days and have had a couple of the best nights sleep i've had in ages - not waking once during the night. I've had a coffee today, so will see how well i fare tonight...

I think the amount of food you eat also has a big effect too - eat too little and you can't sleep, eat too much and you're uncomfortable (so can't sleep). A meal loaded with carbs will usually give you a good nights sleep too.

[totallyforgiven]

I can be so tired that it is all I can do to stay awake, but when I go to bed, I can not go to sleep.