For those losing...how to fall/stay asleep? Pee every few hours during night, also wired feeling.
charlenekapf
Posts: 309 Member
I know this has been discussed before but curious if anyone has found a true remedy. i've tried wine in the past which obviously exacerbates the problem, low carb, high carb, etc. It always happens if I run the smallest deficit. I lost a lot of weight years ago and as a results just accepted the fact I would always sleep like s***. It all started when I began dieting and sometimes can turn into night eating syndrome, especially days i am able to go to bed in a deficit, so I don't keep anything in the house I would try to eat. However, after a few days now of bad sleep when I'm in a small deficit, I end up eating more before bed (I'm talking brussels sprouts, chicken and salsa but healthy food is STILL food). I ruin the deficit. I did this last night and after sleeping 5-6 hours most of this week, I slept for almost 9! I would just like to sleep through the night and no herbs like passionflower have worked. Sometimes I take unisom but am still so devastated. I don't want to not sleep but i'm so tired of gaining/maintaining. Anyone who has experience with this and has found a remedy or just sucks up chronically functioning on 5 hours please post. 
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Replies
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BTW I lost weight years ago, gained it all back, am a size 12 now...was a size 2-4 a year ago.0
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So, you're not able to sleep because you are hungry? Is that the issue?
Because if you aren't able to sustain a small deficit, lose weight, and are so hungry that you can't sleep, I would suggest seeing your doctor.
If it's something else like too much stress in your life, then there are other remedies.
Wine actually disrupts sleep so that's a no-go.6 -
I figured the alcohol was bad but it did help me last year to lose some of the weight I regained as it helped me unwind but then I would wake up and couldn't sleep after 2-3 hrs.
I get hungry before bed but my deficit is so small that I really can't afford to eat anything. I do intermittent fasting to help have less hunger but once I break it, I still can't keep my calories low enough.
I admit I am type a and do stress but I'm not thinking about anything by that time..just trying to sleep so I guess that is my stress. I've tried kava, passionflower, gaba, etc. Nothing really works.0 -
I suggest better choices to fill you up. Maybe open your diary?3
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Also I've had bloodwork done...things come out normal according to Dr. some hormone /thyroid issues but even on thyroid medication which helped me to lose some of the regained weight a year ago did not help sleep. And it gave me heart pains so I had to go off of it because it turned me slightly hyperthyroid...also made me ravenous so I eventually regained and went off the medication.
Not diabetic, A1C within normal range, etc.0 -
Drink more of your water early in the day to avoid using the bathroom at night. The dinner that you shared didn't have much fat, you may want to consider adding some fat to your dinner.4
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@charlenekapf - What is your height and weight? How much are you trying to lose?0
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Maybe try counting your calories starting at night so you have enough to eat and feel satisfied? For example start you day tracking with your nighttime snack and then breakfast/lunch and dinner the next day and make dinner your last meal in the 24 hour block....does this make sense?? Either that or plan day ahead of time so you can have a snack at bedtime...2
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Ok...I am still not understanding your issue?
Your food diary is set to private so I can't really look at it and make any suggestions. If you are hungry and that's why you can't sleep, maybe your deficit is too large. Without a lengthy (like a couple months) logging record there is no way for you to know if that is the case. Figure out your daily needs and subtract 250 (or use this site and choose "Lose 1/2 pound per week.") Then log your food for two months. See if you lose or gain or stay the same. Adjust accordingly.
Good bedtime snack is something with protein. Greek yogurt, cottage cheese, glass of milk, egg and toast. Something with protein.3 -
I've tried that. I think even the water in the vegetables makes me pee. I had 3 servings of nut butter at my earlier meal for dinner so I was already pushing the higher calories. IF definitely makes me hungry once I break the fast. Although i prefer it during the first half the day as I feel a little fatigued but not as bad as if I eat. i like eating later and small frequent meals didn't work well for me...I still would crave a lot of food at night.Drink more of your water early in the day to avoid using the bathroom at night. The dinner that you shared didn't have much fat, you may want to consider adding some fat to your dinner.
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5'2.5, 168 lbs. I used to be this heavy, got down to 110-120 running a lot in college....now a few years out and was 130 last year after losing some weight in between when i had regained to 148. That was when I took thyroid meds and lost down to 130. Now i'm 168, devastated.snickerscharlie wrote: »@charlenekapf - What is your height and weight? How much are you trying to lose?
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I think this is great advice....although I've tried that. I would overeat and count it toward the next day, only to go over the next day. Intermittent Fasting at least helps me feel fuller when I break it, but then i get hungry again before bed and still go over my calories. Even when I plan, I stick to it and then the hunger starts and I just don't sleep, am wired, etc.Maybe try counting your calories starting at night so you have enough to eat and feel satisfied? For example start you day tracking with your nighttime snack and then breakfast/lunch and dinner the next day and make dinner your last meal in the 24 hour block....does this make sense?? Either that or plan day ahead of time so you can have a snack at bedtime...0
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I'm not logging on here as I don't like the database. I use live strong usually. My deficit is not too large I assure you. I use a fitbit and exercise at least 60 minutes a day of cardio, sometimes wight lifting. I've tried protein before bed as well..ugh. Sounds like not many people have this issue when dieting.cmriverside wrote: »Ok...I am still not understanding your issue?
Your food diary is set to private so I can't really look at it and make any suggestions. If you are hungry and that's why you can't sleep, maybe your deficit is too large. Without a lengthy (like a couple months) logging record there is no way for you to know if that is the case. Figure out your daily needs and subtract 250 (or use this site and choose "Lose 1/2 pound per week.") Then log your food for two months. See if you lose or gain or stay the same. Adjust accordingly.
Good bedtime snack is something with protein. Greek yogurt, cottage cheese, glass of milk, egg and toast. Something with protein.0 -
Ok...I am not sure how you are spacing meals but what about moving last meal you eat a little later?0
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charlenekapf wrote: »I'm not logging on here as I don't like the database. I use live strong usually. My deficit is not too large I assure you. I use a fitbit and exercise at least 60 minutes a day of cardio, sometimes wight lifting. I've tried protein before bed as well..ugh. Sounds like not many people have this issue when dieting.cmriverside wrote: »Ok...I am still not understanding your issue?
Your food diary is set to private so I can't really look at it and make any suggestions. If you are hungry and that's why you can't sleep, maybe your deficit is too large. Without a lengthy (like a couple months) logging record there is no way for you to know if that is the case. Figure out your daily needs and subtract 250 (or use this site and choose "Lose 1/2 pound per week.") Then log your food for two months. See if you lose or gain or stay the same. Adjust accordingly.
Good bedtime snack is something with protein. Greek yogurt, cottage cheese, glass of milk, egg and toast. Something with protein.
Without seeing your food diary it's significantly harder to help you. Maybe you can ask the people over there instead.5 -
charlenekapf wrote: »I figured the alcohol was bad but it did help me last year to lose some of the weight I regained as it helped me unwind but then I would wake up and couldn't sleep after 2-3 hrs.
I get hungry before bed but my deficit is so small that I really can't afford to eat anything. I do intermittent fasting to help have less hunger but once I break it, I still can't keep my calories low enough.
I admit I am type a and do stress but I'm not thinking about anything by that time..just trying to sleep so I guess that is my stress. I've tried kava, passionflower, gaba, etc. Nothing really works.charlenekapf wrote: »I figured the alcohol was bad but it did help me last year to lose some of the weight I regained as it helped me unwind but then I would wake up and couldn't sleep after 2-3 hrs.
I get hungry before bed but my deficit is so small that I really can't afford to eat anything. I do intermittent fasting to help have less hunger but once I break it, I still can't keep my calories low enough.
I admit I am type a and do stress but I'm not thinking about anything by that time..just trying to sleep so I guess that is my stress. I've tried kava, passionflower, gaba, etc. Nothing really works.charlenekapf wrote: »I figured the alcohol was bad but it did help me last year to lose some of the weight I regained as it helped me unwind but then I would wake up and couldn't sleep after 2-3 hrs.
I get hungry before bed but my deficit is so small that I really can't afford to eat anything. I do intermittent fasting to help have less hunger but once I break it, I still can't keep my calories low enough.
I admit I am type a and do stress but I'm not thinking about anything by that time..just trying to sleep so I guess that is my stress. I've tried kava, passionflower, gaba, etc. Nothing really works.charlenekapf wrote: »I figured the alcohol was bad but it did help me last year to lose some of the weight I regained as it helped me unwind but then I would wake up and couldn't sleep after 2-3 hrs.
I get hungry before bed but my deficit is so small that I really can't afford to eat anything. I do intermittent fasting to help have less hunger but once I break it, I still can't keep my calories low enough.
I admit I am type a and do stress but I'm not thinking about anything by that time..just trying to sleep so I guess that is my stress. I've tried kava, passionflower, gaba, etc. Nothing really works.
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I am not asking about a particular diet or food. I am asking more about a sleep problem. If you have questions about the foods I eat or calories, you can ask me and I will tell you...this forum seems to be a lot more active. however the database is a lot slower and less put together than live strong, that's all.charlenekapf wrote: »I'm not logging on here as I don't like the database. I use live strong usually. My deficit is not too large I assure you. I use a fitbit and exercise at least 60 minutes a day of cardio, sometimes wight lifting. I've tried protein before bed as well..ugh. Sounds like not many people have this issue when dieting.cmriverside wrote: »Ok...I am still not understanding your issue?
Your food diary is set to private so I can't really look at it and make any suggestions. If you are hungry and that's why you can't sleep, maybe your deficit is too large. Without a lengthy (like a couple months) logging record there is no way for you to know if that is the case. Figure out your daily needs and subtract 250 (or use this site and choose "Lose 1/2 pound per week.") Then log your food for two months. See if you lose or gain or stay the same. Adjust accordingly.
Good bedtime snack is something with protein. Greek yogurt, cottage cheese, glass of milk, egg and toast. Something with protein.
Without seeing your food diary it's significantly harder to help you. Maybe you can ask the people over there instead.0 -
I do have the issue. I found that magnesium helped me. The nice thing about it is that it helps relax my muscles so I'm not as tense. ETA muscle pain is the culprit for me sometimes with sleeplessness. Melatonin does nothing for me, unfortunately.
Also for stress the Stress B Complex vitamins from Walmart help me during the day if I'm feeling a bit edgy. But it might not be a good idea to take B vitamins at night because it could give you a little energy.4 -
This happens to me too. I've had success taking a magnesium citrate supplement before bed. If you try it, make sure to start with a small dose to avoid gastrointestinal problems (in higher doses it will keep you... regular). I fall asleep easier and don't have side effects the next day (I can't take things like Benadryl or even melatonin because they make me feel hungover the next day).1
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I've tried CALM magenisum in the past and magnesium glycinate. Both don't do much I have the stress B vitamins by Solray and they're great for energy but yes can't take at night. but
I do have the issue. I found that magnesium helped me. The nice thing about it is that it helps relax my muscles so I'm not as tense.
Also for stress the Stress B Complex vitamins from Walmart help me during the day if I'm feeling a bit edgy. But it might not be a good idea to take B vitamins at night because it could give you a little energy.0 -
charlenekapf wrote: »I am not asking about a particular diet or food. I am asking more about a sleep problem. If you have questions about the foods I eat or calories, you can ask me and I will tell you...this forum seems to be a lot more active. however the database is a lot slower and less put together than live strong, that's all.charlenekapf wrote: »I'm not logging on here as I don't like the database. I use live strong usually. My deficit is not too large I assure you. I use a fitbit and exercise at least 60 minutes a day of cardio, sometimes wight lifting. I've tried protein before bed as well..ugh. Sounds like not many people have this issue when dieting.cmriverside wrote: »Ok...I am still not understanding your issue?
Your food diary is set to private so I can't really look at it and make any suggestions. If you are hungry and that's why you can't sleep, maybe your deficit is too large. Without a lengthy (like a couple months) logging record there is no way for you to know if that is the case. Figure out your daily needs and subtract 250 (or use this site and choose "Lose 1/2 pound per week.") Then log your food for two months. See if you lose or gain or stay the same. Adjust accordingly.
Good bedtime snack is something with protein. Greek yogurt, cottage cheese, glass of milk, egg and toast. Something with protein.
Without seeing your food diary it's significantly harder to help you. Maybe you can ask the people over there instead.
Diet can impact sleep, so it can play a huge part in your sleep issues. Even more so since you are saying you only have this problem while dieting.2 -
You might want to try cortisol manager which I take at night to sleep. It helps people with high stress. I was diagnosed with high cortisol that does not return to normal and low dhea which kept me up late unable to sleep. I take one of those and in 15 minutes I am asleep for 7-8 hrs2
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Not to mention now finally losing weight2
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Well if I'm not dieting I'm overeating and gaining weight very fast. I can overeat easily by 1000 calories. When I'm logging and trying to focus on vegetables and protein, healthy fats I'm trying to keep my calories lower too.charlenekapf wrote: »I am not asking about a particular diet or food. I am asking more about a sleep problem. If you have questions about the foods I eat or calories, you can ask me and I will tell you...this forum seems to be a lot more active. however the database is a lot slower and less put together than live strong, that's all.charlenekapf wrote: »I'm not logging on here as I don't like the database. I use live strong usually. My deficit is not too large I assure you. I use a fitbit and exercise at least 60 minutes a day of cardio, sometimes wight lifting. I've tried protein before bed as well..ugh. Sounds like not many people have this issue when dieting.cmriverside wrote: »Ok...I am still not understanding your issue?
Your food diary is set to private so I can't really look at it and make any suggestions. If you are hungry and that's why you can't sleep, maybe your deficit is too large. Without a lengthy (like a couple months) logging record there is no way for you to know if that is the case. Figure out your daily needs and subtract 250 (or use this site and choose "Lose 1/2 pound per week.") Then log your food for two months. See if you lose or gain or stay the same. Adjust accordingly.
Good bedtime snack is something with protein. Greek yogurt, cottage cheese, glass of milk, egg and toast. Something with protein.
Without seeing your food diary it's significantly harder to help you. Maybe you can ask the people over there instead.
Diet can impact sleep, so it can play a huge part in your sleep issues. Even more so since you are saying you only have this problem while dieting.0 -
charlenekapf wrote: »Well if I'm not dieting I'm overeating and gaining weight very fast. I can overeat easily by 1000 calories. When I'm logging and trying to focus on vegetables and protein, healthy fats I'm trying to keep my calories lower too.charlenekapf wrote: »I am not asking about a particular diet or food. I am asking more about a sleep problem. If you have questions about the foods I eat or calories, you can ask me and I will tell you...this forum seems to be a lot more active. however the database is a lot slower and less put together than live strong, that's all.charlenekapf wrote: »I'm not logging on here as I don't like the database. I use live strong usually. My deficit is not too large I assure you. I use a fitbit and exercise at least 60 minutes a day of cardio, sometimes wight lifting. I've tried protein before bed as well..ugh. Sounds like not many people have this issue when dieting.cmriverside wrote: »Ok...I am still not understanding your issue?
Your food diary is set to private so I can't really look at it and make any suggestions. If you are hungry and that's why you can't sleep, maybe your deficit is too large. Without a lengthy (like a couple months) logging record there is no way for you to know if that is the case. Figure out your daily needs and subtract 250 (or use this site and choose "Lose 1/2 pound per week.") Then log your food for two months. See if you lose or gain or stay the same. Adjust accordingly.
Good bedtime snack is something with protein. Greek yogurt, cottage cheese, glass of milk, egg and toast. Something with protein.
Without seeing your food diary it's significantly harder to help you. Maybe you can ask the people over there instead.
Diet can impact sleep, so it can play a huge part in your sleep issues. Even more so since you are saying you only have this problem while dieting.
How about this, you give us some stats and maybe we can help.
Age:
Height:
Weight:
Calorie intake:
Exercise:
Protein intake:
Fat intake:
Carb intake:0 -
I assume you're practicing good sleep hygiene?1
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27,
5'2.5"
168 lbs
calories vary based on activity. anywhere from 1700-2800...fitbit tracks calories. yesterday I burned 2852...assuming it counted the leg workout after the hour of cardio.
Exerise is cardio daily totaling an hour: daily incline power walking BPM = 140-155. Stair master every other day 20 minutes bpm 169-170, then walking incline power walking for 40 minutes. Sometimes just power walking, sometimes stair master in addition if that makes sense.
Strength training: leg days : Deadlifts 70-80 lbs for 10-12 reps, 3-4 sets. Leg press, hamstring curls, Leg extensions, all challenging (for me) weights, 3 sets, 10-12 reps.
Back days: Lateral pull downs, upright cable rows, machine pull downs, 3-4 sets, challenging weights, 10-12 reps
I used to lift more body parts but find it makes me too hungry and worn down feelings. I've lost weight in the past just by running and less lifting...prefer it as I'm always sore with lifting, and cannot do as much cardio. also the hunger and lack of energy is horrible with more frequent lifting.
Protein intake around 160g day.
again, calories range from 1700-2800.
Carbs are 250-300 a day
Fats range 60-95 a day.charlenekapf wrote: »Well if I'm not dieting I'm overeating and gaining weight very fast. I can overeat easily by 1000 calories. When I'm logging and trying to focus on vegetables and protein, healthy fats I'm trying to keep my calories lower too.charlenekapf wrote: »I am not asking about a particular diet or food. I am asking more about a sleep problem. If you have questions about the foods I eat or calories, you can ask me and I will tell you...this forum seems to be a lot more active. however the database is a lot slower and less put together than live strong, that's all.charlenekapf wrote: »I'm not logging on here as I don't like the database. I use live strong usually. My deficit is not too large I assure you. I use a fitbit and exercise at least 60 minutes a day of cardio, sometimes wight lifting. I've tried protein before bed as well..ugh. Sounds like not many people have this issue when dieting.cmriverside wrote: »Ok...I am still not understanding your issue?
Your food diary is set to private so I can't really look at it and make any suggestions. If you are hungry and that's why you can't sleep, maybe your deficit is too large. Without a lengthy (like a couple months) logging record there is no way for you to know if that is the case. Figure out your daily needs and subtract 250 (or use this site and choose "Lose 1/2 pound per week.") Then log your food for two months. See if you lose or gain or stay the same. Adjust accordingly.
Good bedtime snack is something with protein. Greek yogurt, cottage cheese, glass of milk, egg and toast. Something with protein.
Without seeing your food diary it's significantly harder to help you. Maybe you can ask the people over there instead.
Diet can impact sleep, so it can play a huge part in your sleep issues. Even more so since you are saying you only have this problem while dieting.
How about this, you give us some stats and maybe we can help.
Age:
Height:
Weight:
Calorie intake:
Exercise:
Protein intake:
Fat intake:
Carb intake:0 -
MagicalGiraffe wrote: »I assume you're practicing good sleep hygiene?
I've tried everything. No light, going to bed early, not eating before bed. I can fall asleep but especially if I go to bed the slightest bit hungry or not full, I wake up an hour later, and cannot fall asleep for awhile, keep waking up throughout the night.1 -
Your estimated calorie burn looks extremely high unless you have a job where you are walking around for 12 hours per day.
You said you practice intermittent fasting, well maybe that pattern doesn't work for you. You might want to try spacing your calories different. I'm more likely to experience extreme hunger after breaking a fast while doing IF rather than eating a protein rich breakfast even if it's just a protein shake.1
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