Josh Ollies a Barbell
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Do you have a standard bed time? On average, how many hours a night do you sleep?
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No set bedtime, just head to bed when I’m tired. That’s usually around 1 or 2AM.
Usually get 3 – 5 hours a night.
Wake up time is typically around dawn. Whenever possible, I try not to use an alarm at all. Set one just in case if I’m sleeping in a new area (e.g. travel) or if the weather has been really dreary as of late.
I’ve seen data suggesting that sleeping less than 5, or more than 9 puts you at risk for diabetes.
There’s also data that suggests that poor sleep also puts you at an increased risk of type 2 diabetes.
I’ve found the quality of the sleep to be significantly more important than the duration.
Anyone read that NY Times article that references sleeping in two 4 hour blocks?
It’s a several thousand word piece, here’s the link to the page of relevance: http://www.nytimes.com/2007/11/18/magazine/18sleep-t.html?pagewanted=6&_r=1&sq=sleep%20&st=cse&scp=6
Average 6-7 hours. I try to be in bed reading by 11pm – sleep usually comes within 15 minutes.
i’m with bethany – i aim for 11pm, usually asleep by 11:30 – but i enjoy 7-8 hours. although the last two weeks i’ve been managing on 6-7. i’ve been waking up to the birds chirping and the sun coming in. its quite nice!
anything less than 5 and i’m NOT a pleasant person to be around…
I deleted the subroutine of sleep from my programming.
Im with Dan. I’ll usually get to bed anywhere from 2-3am on average. Terrible. I function optimally at around 7 hours I think. Luckily I get to wake up naturally on Mondays Wednesdays and Fridays since I don’t work in the morning, I usually end up sleeping like 12 or so hours those days.
can you say w-o-n-k-y
I think a bed time ritual would do me a world of good. I also think implementing a no computer after 10pm rule would also help me out a lot.
i try to get to bed before midnight. the earlier the better because my daughter wakes up usually early if not in the middle of the night.i can’t really remember having a solid nights sleep in quite a while. that’s parenthood for you.
I try to get to bed by 10, 11 at the latest. Usually get 7.5-8 hours a night, possibly a little longer on the weekend. Can’t really sleep in past 8 or 9 anymore which limits the degree to which I allow my schedule to shift on non-work nights.
Slept a lot less when I was younger, and was a less nice person. I am really impressed by people who can have a friendly demeanor and get little sleep.
I’m more impressed with people who can get to bed on time.
It’s nothing. I just have my fish oil night cap and get in bed by 10.
Damn that makes my life sound horrible.
I always wake at sunrise (almost never use an alarm) regardless of what time I go to sleep. Lately I’ve been going to sleep between 11 and 11:30, but I function much better if I get to sleep between 10:30 and 11.
And, yes, quality of sleep makes a huge difference. I’m not the best a staying asleep. Sometimes I get bored in the middle of the night.
I usually go to bed between 11 and midnight and get 7-8 hours, often interrupted by the kids. About once or twice a week I go down at 9 or 10.
I agree with David M., having kids has completely changed my sleep quality, I don’t sleep as long or as deep as I used to, even when they don’t wake up or aren’t around. I don’t think I’ve slept past 7.30 in years.
David O., the bedtime routine at my house usually involves a bath, some storytelling and German lullabys. Feel free to drop by anytime.
I’m a 9 hour a night kinda gal, so I always feel mildly sleep deprived. But I also can’t stay in bed past 8am without going stir crazy. I try to get to bed around 10-10:30 but tax season and all the damn cooking required in paleo/zone stuff is really starting to hose that plan.
As for the 2 4 hour block sleep thing, Dan… I just recently read that study because it actually refers to this now extinct 4th phase of sleep we no longer are aware of– this almost meditative 2 hour window during the night– so the study involved having people acclimate to 12 hours in dark in bed– an attempt to replicate what no longer exists with the advent of electricity, basically. so in winter time you’d have this 12 hour darkness. people would sleep for roughly 4 hours and then have this 2-3 hour window of wakefulness bordering on meditation followed by another 4ish hours of sleep. if the people were not exposed to any kind of stimulus, that period still produced the seratonin and prolactin levels associated with sleep to continue. the minute the people were exposed to stimuli, the prolactin levels dropped. so the study suggested that there was this 4th kind of version of sleep that had all the health benefits of sleep but was more a contemplative point where the human brain actually evolved a little because of all the thinking that went on then without sacrificing the benefit of sleep.
so dont think your 3 hrs here and there is going to cut it. 😉 and as Nicole and I have both asked on occassion… do you sleep at all???
When I had chronic fatigue I was sleeping fitfully up to 18 hours a night – I was always exhausted and needing sleep but had difficulty actually falling asleep or staying asleep. I’m probably one of the few people you’ll meet who got ten hours of sleep and went to bed by 11 almost every night in college. As I’ve recovered I’ve been able to gradually reduce my sleep to a normal 7.5-8 hours a night.
Typically I wake up 4 to 5 times a night but since starting crossfit I’ve had the amazing experience of sleeping the night through a few times.
Things that help me sleep: mug of hot milk, no backlit screens or bright lights in the hour before bed, reading something familiar (so not riveting) in bed until I have difficulty focusing on the page, getting the room fully dark or covering my eyes.
I really like the pre sleep reading idea. I’m going to put this into practice tonight.
Here is my plan:1. Family bath time with the Bellenbaums2. After bjorn towels me down, I’ll stick around for one or two Lullabies then I’ll walk home.3. Get home and read Sleep Sugar and Survival until the fear of getting cancer from not sleeping enough soothes me into dreamland.
things to keep in mind:1. Don’t have kids2. Try and Develop chronic fatigue syndrome
I think I can handle this.
What’s the word on eating before bed?
David sometimes you are pretty damned funny.
It’s generally a good idea to finish eating a couple of hours before bed so you can digest and not give yourself heartburn and probably reduce some insulin responses. However, going to bed hungry is not a good idea. It’ll definitely affect your quality of sleep. I’ve experienced that far too often and been forced to get up to chow in the middle of the night. Super weird and disorienting.
Good discussion going on.
Jenna — yes, the study required a very controlled environment. In no way am I proposing that sleeping in two 4 hour blocks is practical.
As for my sleeping, I let my body auto regulate. I’ve tried sleeping on a regular schedule and I typically wake up after 4 hours of sleep. If I’m up, I start moving as going back to bed just make me feel like ass when I get up a second time.
The limited sleep has definitely killed my ability to remember my dreams… Can’t recall anything that wasn’t a nightmare for better than 15 years.
Laurel, CFS is awful. How did you manage to overcome it? My friend had CFS and recently learned tools from what she called “The Lightning Method” that helped her.
She too was bed sleeping 14 – 18 hours a day, and only able to get one class a semester. She’s finally graduating!
yesterday’s WOD at the Y:
MHPC 115 lbs, started out with a 7 kg med. ball (heaviest they had), during the second round a staff guy told me to stop throwing the medicine ball against the wall, some arguing ensued, he got his supervisor, more arguing, then I subbed 15 lbs db thrusters for the rest.
All that took 24:25. Intensity obviously suffered a bit after all the arguing.
See you tonight, David. You can bring your book and I’ll read it to you.
So Bjorn, the arguing was active recovery?
Active, yes. Recovery, not so much. Grrrr…
I usually try to be in bed by 11 or 11:30, usually i’m tired but as soon as i get in bed my brain wakes up and for the next 1-2 hours my brain is on overdrive but my body wants to sleep. It doesn’t matter what time i go to bed, even if i’ve been out til 3 in the morning and i’m dead tired on my way home, as soon as i’m in bed its at least an hour til i’m asleep. It sucks! I can count the times on my hands that i’ve fallen asleep in less than an hour and any time i hear someone talk about how when their head hits the pillow they’re asleep it makes me jealous!
I find that running in Central Park at night when its dark helps shut my brain down, taking a bath with baking soda, lavender oil and epsom salts, avoiding bright lights, computers, in the evening can help me wind down. No joke, to also wear sunglasses at night! That and just try not to worry that i can’t sleep–at least i can rest.
Dan – I had CFS for about nine years. It is impossible to know why I improved, I wish I knew and could put together a study and help everyone else with CFS (assuming we have the same thing)… but here’s a brief description of my experience. Initially I was couch bound and running through the gamut of western medical treatments. It got so boring and depressing, since nothing worked, that I accepted an invitation from some French friends to come lie on their couch in Southern France instead. Over about six months there I improved dramatically (from couch to walking, to able to travel), which I attribute to no stress or expectations, daily slow walks in orchards and sunshine where I could rest as long as necessary and could slowly work up to greater and greater distances, tons of stimulation (just learning french kept me occupied and gave me a sense of accomplishment even when on the couch) and excellent plentiful food that my french hosts forced into me even when I felt too tired to eat.
I came back to the states and finished highschool in a year (I must have missed half of it, but they let me through anyway.) I continued to improve, but very slowly. I saw a massage therapist/acupuncturist who helped a lot with the neck pain and headaches etc.
In college, I struggled with food and sleep until I met Malcolm, who began making me dinner every night and supported me through some heavy relapses and disastrous experimental medications.
It wasn’t until I did a year abroad in Italy my fourth year in college (I took a long time too) that I improved dramatically again. The recipe is very similar: no stress, the ability to put health above everything else, four course meals twice a day, intense stimulation such that even if tired I was engaged and excited and lots of easy walking outside.
After that it was a gradual return to something like normal. I took up dancing, discovered I was celiac, started crossfit and now I finally feel healthy, and I have more energy than most normal people I meet… I like to think I beat CFS, but I think I can’t claim anything other than extreme good luck that it is gone. I’d be happy to talk to you about it in more detail, or to talk to your friend.
hmmm Im still up!
I usually get to bed between 1230-130. I really need to get to bed earlier since Im starting a new job that starts at 7. Last night I went to bed at 2 (after a workout) and woke up at 530 to do a walkthrough day at the new job.Not Smart–by 2PM I was falling asleep on the job.
Like David I probably need to limit late computer time. Ill find so many random things to google. Sometimes I go to bed and have to get up cause I thought of something else to google.
I usually function best on 7-8 hours. I rarely can sleep more than 8 hours–I just wake up automatically.
Laurel, that’s an amazing story! Definitely want to talk more in person and will have to put you in touch with my friend Ada. I know she’d be super interested in hearing more about your experience with CFS. Fair warning: she may talk your ear off with all of her new found energy!
So, does that mean that the ballet training is post-CFS? And the sprinting as well?
Another late night, I’m not feeling especially tired at all though. And going to read me some “Sandman” and hopefully slumber overtakes me.
G’night everyone.
David and Bjorn – I’m dying to know – how was bedtime bath and story time? Did it help you sleep David?
Ballet was age 5, followed by gymnastics. Sprinting was just last year.
Forgot to say – the dancing we took up since CFS is Argentine Tango.
I think our next Crossfit field trip should be to a dance class!
Bethany, I can arrange for a swing class to be taught. Not sure how much interest people would have in that. Although wasn’t Juliana going to arrange for a lesson in Salsa in the near future?
Or we could all go take a classical ballet class…
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Fry up three strips of bacon.Add cooked bacon to a clean pint sized mason jar. Trim the ends of the bacon if they are too tall to fit in the jar. Or you could go hog wild and just pile in a bunch of fried up bacon scraps. Optional: add crushed black peppercorns.Fill the jar up with vodka. Cap and place in a dark cupboard for at least three weeks. That’s right- I didn’t refrigerate it.At the end of the three week resting period, place the bacon vodka in the freezer to solidify the fats. Strain out the fats through a coffee filter to yield a clear filtered pale yellow bacon vodka.
Decant into decorative bottles and enjoy.
Allison B from the black box mentioned wanting to do an outing to the swing dancing at lincoln center. I think that would be fun, and could make for a nice co-box event.
ballet would also be cool. as long as I don’t have to wear those shoes.
On the affiliate cup: Ian, if you want to be the affiliate cup chair, I have no problem with that.
Here’s my proposal:
Everyone who would want to be on the team should put their hat in the ring. We can hold an internal qualifier event (either through voting or competition, I am fine with either, I trust everyone’s judgement. Voting might actually be better because we know who is more well rounded but an actual event might not be as good at demonstrating well-roundedness. an actual competition might be more fun though) before June 1st. Then we end up with some rankings.
Then the NE quals happen. Those of us who qualify are removed from the rankings. Then the top two women and top four men in the rankings are selected to be on the team. Maybe we should have the top 3 men and top 3 women for our team…
So far we have
JeremySalCharmelJulianaBrandy
— all competing at the qualifiers. Am I missing anyone?
I am guessing Brandy would want to be on our team, but maybe CFQ wants to put together their own team?
we have these people also interested in being on the team, but not competing at the qualifiers:
SameerNicoleAnneIan
I’m sure that more people have expressed interest, I haven’t been keeping track. Who else?
I’m in for a local challenge. Don’t know yet if I’ll be shooting for CF or just spectating… We’ll see.
In the meantime, put me down for friendly competition.