Frustrated and exhausted! Major issue with sleeping when in deficit

FoodFitnessTravel
FoodFitnessTravel Posts: 294 Member
edited November 22 in Health and Weight Loss
Hello mfp community! So I've been having this problem in the past couple of years, whenever i eat in a deficit and get a good workout, my body won't let me stay asleep for more than 5,6 hours, and that leaves me grumpy and tired as I need 8 (i'm spoiled like that). Especially with all the lifting that I do, I know that body needs even more sleep to recover.

Every single day that I work out and eat at a slight deficit, this happens without exception. I know it's hunger that wakes me up but I'm far from starving myself. Especially lately I have been going way over my deficit calories, but if I eat under for only ONE day i know that i'm facing a night of bad sleep.

I am not overweight, 5'8" and 113.5 lbs, I am trying to lose fat while maintaining my muscles. Yesterday I had around 1400-1500 calories (haven't actually counted, but i've been on mfp for years and by now i know how to guesstimate, even though most of the time i log every single thing). A girl my size can't eat much more than that if i hope to lose fat.

I asked mfp friends, they all had different answers, like are you drinking enough water? (I do), I have a lot of caffeine but it doesn't affect me the same way when i'm over my calories, I have no problem staying asleep. I always have pre-bed snacks as well so i'm not hungry when i go to sleep.

So my question is, does anyone have similar problem? This already affects my daily life, not to mention workouts as my body doesn't have enough sleep necessary too recover.
Is there any solution to this? How to get good sleep when working towards your goal?

Replies

  • AbsoluteTara79
    AbsoluteTara79 Posts: 266 Member
    Why are you in a deficit at 113 lbs / 5'8?
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Have you considered recomposition instead? It sounds like it would fit with your goals and it would let you eat more so that you can sleep better.

    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
  • Christine_72
    Christine_72 Posts: 16,049 Member
    AbsoluteTara79 wrote: »
    Why are you in a deficit at 113 lbs / 5'8?

    That was my first thought..

    I'm 5"8 and anything under 135lbs makes me look skeletal and sickly :disappointed:
  • rosebette
    rosebette Posts: 1,660 Member
    edited July 2015
    At 5'8" and 113 lbs., you have a BMI of 17, which is underweight. You can't lift on 1400-1500 calories a day. Maybe you're hungry.
  • mattyc772014
    mattyc772014 Posts: 3,543 Member
    Try working out early am.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    AbsoluteTara79 wrote: »
    Why are you in a deficit at 113 lbs / 5'8?

    This
  • kimny72
    kimny72 Posts: 16,011 Member
    edited July 2015
    OP, I am 42 yrs old, 5'5" and weigh 130. I can maintain at @ 1800 calories with light exercise.

    You are underweight and should not be eating at a deficit. If you are unhappy with your body, as another poster mentioned, you should start eating to fuel your workouts and lift heavy. You are most likely at an aggressive deficit at 1400 calories, so you probably can't sleep because you are hungry!
  • cdahl383
    cdahl383 Posts: 726 Member
    Glass of wine helps me fall asleep sometimes. Try reading a book at night, going for a walk/jog, etc. Or you could just have some kids an then you'll be tired all the time at night haha!
  • FoodFitnessTravel
    FoodFitnessTravel Posts: 294 Member
    I know it might seem low but I look healthy at this weight, nobody tells me that i'm skinny, i get told that I look healthy. Also i just turned 24, so I think my metabolism is still quite fast. I lift quite heavy for my weight, and if I was starving myself i don't think i would be able to get trough my workouts.
    I tried working out in the morning, afternoon, at night. I would even sometimes have light breakfast and lunch and big dinner full of fat and protein but if overall daily calories are still low-ish, the waking up thing happens again.
    Advice is much appreciated! :s
  • kimny72
    kimny72 Posts: 16,011 Member
    The point is, you should not be trying to lose anymore weight, and not being able to sleep when you eat in a deficit is your body telling you something.

    I put your stats into a couple of different TDEE calculators, and based on that you can eat at least 1800 calories to maintain your weight, possibly more if you are exercising a lot. You should not be eating at such an aggressive deficit when you are already so light. You said you have a fast metabolism, if that is the case then you should be eating more. If you look healthy, that's great - eat at maintenance, get stronger through exercise, and sleep thru the night!
  • hrtchoco
    hrtchoco Posts: 156 Member
    I'm 5'4.5 and 112/113lbs, I eat about 1700-1800 Cal a day without gaining any weight. In fact, I'm about to up my calories a little since I lost a pound in the past month.
  • tomatoey
    tomatoey Posts: 5,446 Member
    FoodFitnessTravel wrote: »
    I know it might seem low but I look healthy at this weight, nobody tells me that i'm skinny, i get told that I look healthy. Also i just turned 24, so I think my metabolism is still quite fast.

    When was the last time you were weighed by a doc? What did the doc say?
  • FoodFitnessTravel
    FoodFitnessTravel Posts: 294 Member
    I wasn't, I go to doctor's when i'm sick and not for regular check ups, we never talked about my weight. I am in good overall health
  • Protranser
    Protranser Posts: 517 Member
    If you're already looking healthy, and know you sleep better eating at maintenance versus deficit, and you feel healthy and lift heavy, what is the benefit of eating at a deficit that outweighs all the benefits of not eating at a deficit?
  • edwardetr
    edwardetr Posts: 140 Member
    If you want to keep muscle, have a casein shake right before bed. It should feed you a steady stream of protein through the night.
  • tomatoey
    tomatoey Posts: 5,446 Member
    Ah, ok. Well,
    FoodFitnessTravel wrote: »
    A girl my size can't eat much more than that if i hope to lose fat.

    is incorrect. If your goal is this
    FoodFitnessTravel wrote: »
    I am trying to lose fat while maintaining my muscles.

    you'd be better off doing recomposition, as others have suggested. The thread linked to above is a good resource.

    If you can't sleep, you're probably not eating enough to recover from your workouts & maintain your muscle.
    kimny72 wrote: »
    The point is, you should not be trying to lose anymore weight, and not being able to sleep when you eat in a deficit is your body telling you something.

    I put your stats into a couple of different TDEE calculators, and based on that you can eat at least 1800 calories to maintain your weight, possibly more if you are exercising a lot. You should not be eating at such an aggressive deficit when you are already so light. You said you have a fast metabolism, if that is the case then you should be eating more. If you look healthy, that's great - eat at maintenance, get stronger through exercise, and sleep thru the night!

    Bolded statement is true; what do you think about that?
  • earthnut
    earthnut Posts: 216 Member
    Whatever your weight, metabolism, how you look, or amount you lift, if you can't sleep when you're at a deficit and you can when you're not, you need to eat more. It's as simple as that. Your body is hungry and that's why you can't sleep.

    And I agree, a fast motabolism is a good excuse to eat more, not a reason to eat less.
  • malaikaerica
    malaikaerica Posts: 4 Member
    Honestly, I sincerely think you are hungry. At that height being 113.5 is really underweight. I can't imagine you have much if any fat on you. I am the exact same height as you and at 143 pounds and I know if I was lower than 130 its oils be too small for my frame. I think you need to rid yourself of this deficit. Good luck!
  • Tahlia68
    Tahlia68 Posts: 204 Member
    Insomnia!! Speak to your Doctor. Your also underweight and don't understand why your trying to loose fat with a bmi of 17%.
  • swift13b
    swift13b Posts: 158 Member
    I've always struggled with insomnia, mostly during times of stress, but it definitely got worse towards the end of my weight loss. Once I went into maintenance and started eating more, my sleeping improved quite a bit. You could try cutting out all caffeine for a few weeks, it will make you feel worse at first but it would be good to confirm that it's not hindering your sleep. You could try a herbal supplement or medication to help you fall asleep, my osteopath recently suggested I start taking magnesium at night to help with muscle relaxation and from what I've read, it can help with sleep too. Honestly though I do think the best solution for now is to slowly up your calories and see what that does.
  • Orphia
    Orphia Posts: 7,097 Member
    FoodFitnessTravel wrote: »
    I have a lot of caffeine but it doesn't affect me the same way when i'm over my calories, I have no problem staying asleep. I always have pre-bed snacks as well so i'm not hungry when i go to sleep.

    You should still try drinking less caffeine.

    Also, what others have said. Forget about the scale. Body recomp.

    muscle_zpsqquja4ua.jpg
  • Ironmaiden4life
    Ironmaiden4life Posts: 422 Member
    As you are underweight for your height your body fat is probably fairly low which means your hormones are going to be out of whack as you are actively dieting, this is probably responsible for your sleep disruption.

    I agree a recomp diet would be more appropriate. Don't try to lose anymore weight unless of course you want to seriously mess up your metabolism and endocrine system.
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,724 Member
    FoodFitnessTravel wrote: »
    I wasn't, I go to doctor's when i'm sick and not for regular check ups, we never talked about my weight. I am in good overall health

    Adult females tend to go to a doctor for a routine checkup every few years, at least in the U.S., and this tends to include weighing the patient. Even when the patient declines, they may try to talk them into some options such as not looking. "Something" seems odd here to me
  • iLoveMyPitbull1225
    iLoveMyPitbull1225 Posts: 1,690 Member
    earthnut wrote: »
    Whatever your weight, metabolism, how you look, or amount you lift, if you can't sleep when you're at a deficit and you can when you're not, you need to eat more. It's as simple as that. Your body is hungry and that's why you can't sleep.
    \

    +1

  • 007Aggie
    007Aggie Posts: 110 Member
    JaneiR36 wrote: »
    FoodFitnessTravel wrote: »
    I wasn't, I go to doctor's when i'm sick and not for regular check ups, we never talked about my weight. I am in good overall health

    Adult females tend to go to a doctor for a routine checkup every few years, at least in the U.S., and this tends to include weighing the patient. Even when the patient declines, they may try to talk them into some options such as not looking. "Something" seems odd here to me

    This. Please consider going to an GYN for your routine screenings. It sounds like you need to get a better handle on your overall health.
  • Francl27
    Francl27 Posts: 26,371 Member
    You're already underweight. Of course you're going to be hungry. Get some help...
  • FoodFitnessTravel
    FoodFitnessTravel Posts: 294 Member
    Thanks for the replies! BMI does not say much about a person's fitness or general health, or muscle to fat ratio (if that's how you say it, English is not my first language). There's a lot of people with overweight BMI but they look super fit.
    I will definitely look into body recomposition! Even though everyone's goals are different, I wouldn't want to get any bigger partly because my body looks the best at this size, but I definitely want to add more muscle and get rid of jiggly parts.
    I tried (actually i didn't TRY, it's pretty easy for me to eat around 2000 calories) last night and I didn't have any sleeping problems, although I had a rest day, let's see if today goes well.
    I appreciate all your concern and advice!
  • Tahlia68
    Tahlia68 Posts: 204 Member
    You still need to see a Dr. to discuss your lack of sleep! Your diet/weight loss may have nothing to do with it. I'm on a calorie deficit of 1460 and I workout 7 day's a week and have chronic insomnia. I've seen my Dr. about it and it's due to my menopause//hormones! Don't understand why you won't go to a Dr.? You could also be drinking way to much coffee.
  • hedgiie
    hedgiie Posts: 1,226 Member
    it's only in the beginning but after few months(or years). you'll feel that your better without too much calories
  • FoodFitnessTravel
    FoodFitnessTravel Posts: 294 Member
    It's not insomnia in my case, as i said, being unable to stay asleep only and exclusively happens if i eat at a deficit. I think my TDEE might be higher than that of an average women who are my size, my metabolism also might be faster because i lose weight pretty quickly. I will up my calories to 1700 at first and try to work my way up to 2000 without fear of gaining weight if possible. It sounds scary but not being able to sleep is no way to live life.
This discussion has been closed.

Categories