How to keep going on almost no sleep?

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ablanco311981
ablanco311981 Posts: 14 Member
in Motivation and Support
I've been trying for some time now to lose weight but am struggling to stay motivated. My husband and I both are doing this together but we find it very difficult to make it work with his schedule. He works nights which is usually the best time for us to go. I want to go in the mornings after picking him up (one car), but I usually don't get more than 2 hours of sleep a night so I come home to sleep because I am so exhausted. I have tried taking Ambien to help with the insomnia but it only helps me to fall asleep, I end up constantly waking up, leaving me with maybe 3-4 hours of sleep at best. I am always tired because of this and have a hard time finding the motivation to get to the gym. Granted, I always feel better once I'm there but I have to get there first.

It's hard enough losing weight with the lack of sleep, but I also suffer from PCOS which makes it much more difficult. I am working on adjusting my eating habits but that only goes so far. Anybody else go through something like this?

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  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Lack of sleep isn't good. You DON'T have to exercise to lose weight, but lack of sleep definitely impacts it.

    A.C.E. Certified Personal and Group Fitness Trainer
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    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • KimbersNewLife
    KimbersNewLife Posts: 645 Member
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    I'm curious in what ways will lack of sleep impact weight loss?
  • ablanco311981
    ablanco311981 Posts: 14 Member
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    KimbersNewLife wrote: »
    I'm curious in what ways will lack of sleep impact weight loss?

    I know for myself, it makes it more difficult to have the energy to cook, you reach for whatever will give you a quick boost of energy to make it through the day and I believe it affects metabolism.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    KimbersNewLife wrote: »
    I'm curious in what ways will lack of sleep impact weight loss?
    You burn the most fat at rest. Fat is the primary energy source used at rest and we rest more than we exercise. Physical activity will use glycogen before using fat. When you don't rest correctly, hormonal properties that help burn fat (GH) are also disrupted.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • ablanco311981
    ablanco311981 Posts: 14 Member
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    I know it's possible to lose weight without exercise but for me, I don't lose without it. At least that's been my experience.
  • caffeinatedcami
    caffeinatedcami Posts: 168 Member
    edited August 2015
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    KimbersNewLife wrote: »
    I'm curious in what ways will lack of sleep impact weight loss?

    http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198

    There is a pretty strong correlation between lack of sleep and weight gain. Its probably because several appetite suppressing hormones are produced during sleep. Therefore you have increased appetite if you don't sleep enough. Of course CICO still works when you're exhausted but I find that my willpower is lower when I have insomnia.
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited August 2015
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    If you think the exercise isn't a factor, talk to a sleep specialist pronto. Any chance you have sleep apnea?

    If you suspect that working out at night is disrupting your sleep, to the point that you're having to take Ambien and not even getting 2-4 hours with that, you need to do something else. In that case, night-time workouts aren't easiest for both of you. Can you work out at different times?

    I have trouble falling asleep and maintaining a consistent circadian rhythm, but I sleep through the night, so I'm not sure the things that make a difference for me will be helpful to you.

    But, good sleep hygiene tends to help most people, at least a bit.
    http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

    For falling asleep, I prefer to use standardized valerian root extract or L-Theanine (only the brand name Suntheanine is standardized, as far as I know). I was also once offered a hypnotic. Stuff like this changed my mind about it http://wrap.warwick.ac.uk/59918/

    Also - light and dark therapy can help a good deal. (Unless it's bc of sleep apnea or some other medical reason.) But you have to know how to time them and make gradual changes - if you get light too early for your sleep cycle, it can make things worse. (So again, sleep specialist can help with that)
  • KimbersNewLife
    KimbersNewLife Posts: 645 Member
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    Thanks for sharing everyone- I am certainly not getting enough sleep I am going to fix that pronto!
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    ablanco311981 wrote: »
    I know it's possible to lose weight without exercise but for me, I don't lose without it. At least that's been my experience.
    CICO is all that's needed for weight loss. There are many people who can't exercise that lose weight while on CICO. But rest is a needed element in weight loss.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • kmart0819
    kmart0819 Posts: 10 Member
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    Lack of sleep will cause your body to hold onto fat to use it as energy. Do whatever you can to get 6 hours of sleep. I work 13 hour shifts and it is hard to unwind, especially after getting off work and working out then meal prepping and doing other work or bettering yourself stuff. But no matter what you should be getting 6 hours of sleep!
  • dakotababy
    dakotababy Posts: 2,406 Member
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    Sounds like at least 2 things to consider. 1 - maybe you will not be able to work out together all the time? I work nights, and my BF works days. If we do work out, it will be late afternoon when I wake up. 2 - Your sleep sucks. I know if I am struggling to sleep, I will take melatonin to help fall asleep...I find it helps me to stay asleep as well (just my experiences, do your own research/check with your dr, etc).
  • ablanco311981
    ablanco311981 Posts: 14 Member
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    I have found that when I make it to the gym at night, it actually helps me sleep better, which is one of the main reasons I prefer working out at night. I'm not sure about the sleep apnea although I suppose it is possible. I had been taking a form of melatonin to help me sleep and it worked great for me, but I can't find it anymore and every other type I have tried hasn't worked as well. I do keep my room as dark as possible at night and follow a routine (from research I've done online), but it doesn't seem to help.

    I do calorie counting as well but I am sure that the lack of sleep is hurting more than I thought. When I was getting better sleep, I managed to lose about 15 lbs, but that was still with exercise.
  • ablanco311981
    ablanco311981 Posts: 14 Member
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    dakotababy wrote: »
    Sounds like at least 2 things to consider. 1 - maybe you will not be able to work out together all the time? I work nights, and my BF works days. If we do work out, it will be late afternoon when I wake up. 2 - Your sleep sucks. I know if I am struggling to sleep, I will take melatonin to help fall asleep...I find it helps me to stay asleep as well (just my experiences, do your own research/check with your dr, etc).

    I do go alone at times but he won't go without me (I know, he's not very motivated at all). But I am willing to go whenever I can. It's just finding the energy and motivation to go. I have taken melatonin and it was very helpful, when I could find it. I have searched the local stores for the same one I was taking before and can't find it. Every other type I've tried hasn't worked that well.
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
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  • eatgoodeat
    eatgoodeat Posts: 180 Member
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    ninerbuff wrote: »
    KimbersNewLife wrote: »
    I'm curious in what ways will lack of sleep impact weight loss?
    You burn the most fat at rest. Fat is the primary energy source used at rest and we rest more than we exercise. Physical activity will use glycogen before using fat. When you don't rest correctly, hormonal properties that help burn fat (GH) are also disrupted.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
    This is great info! TY
  • SongDragon
    SongDragon Posts: 205 Member
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    I work during normal ish hours during the week, but the overnight on the weekend. It makes me tired. I saw someone above say at least six hours. I usually go downstairs around noon and stay there until seven. Sometimes this includes constantly redirecting my thoughts away from other things I could be doing.

    I still miss about a night to two nights worth of sleep since I don't really sleep any differently Friday. I don't go to sleep Sunday since I need to shift back.

    I guess I just try for good sleep hygiene such as reading or watching shows elsewhere and keeping it as cool and dark as possible. My dog guards my feet. I'm a little jealous of her easy sleep, but her breathing can help.
  • MelodyandBarbells
    MelodyandBarbells Posts: 7,725 Member
    edited August 2015
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    ablanco311981 wrote: »
    dakotababy wrote: »
    Sounds like at least 2 things to consider. 1 - maybe you will not be able to work out together all the time? I work nights, and my BF works days. If we do work out, it will be late afternoon when I wake up. 2 - Your sleep sucks. I know if I am struggling to sleep, I will take melatonin to help fall asleep...I find it helps me to stay asleep as well (just my experiences, do your own research/check with your dr, etc).

    I do go alone at times but he won't go without me (I know, he's not very motivated at all). But I am willing to go whenever I can. It's just finding the energy and motivation to go. I have taken melatonin and it was very helpful, when I could find it. I have searched the local stores for the same one I was taking before and can't find it. Every other type I've tried hasn't worked that well.

    I suspect you're trying to do too much at once:

    Fix the sleep issue
    I assume get treated for PCOS
    Lose weight
    Help your OH be physically active by only going to the gym when he can
    Exercise
    Exercise at the gym

    I would pick maybe a few really important ones on the list and consider ditching the rest for now. As stated, you do not have to exercise to lose weight, you just need to consume less calories than your body burns. And if you really do want to exercise, it doesn't have to be at the gym. There's all kinds of activity, including a walk around the neighborhood if that's possible for you. You certainly could consider working on your own health and habits before dragging someone who is less motivated along with you. He's an adult and can choose to improve his own health when he's ready

    Weight loss - if you're counting calories, do you log diligently (no skipped days) and use a food scale? Read this:

    http://community.myfitnesspal.com/en/discussion/1296011/calorie-counting-101/p1

    I'm definitely curious to read some of the linked info on sleep affecting weight. To me, it doesn't matter when the fat is burned. If you're in a caloric deficit, your body has to fuel that activity somehow and will burn the fat eventually. Lack of sleep may understandably impact motivation to exercise or make your intended food choices, but you must understand that these are still choices and options within your control

    Here's a link that I've seen posted to a helpful PCOS group, in case you're interested:

    http://community.myfitnesspal.com/en/group/3070-p-c-o-sis

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