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Sleep?
Aug 16, 2014 14:57:24 GMT -7
Post by John Burkhart on Aug 16, 2014 14:57:24 GMT -7
Hello! I am posting this thread because I am interested in gaining resources on the ability to get good sleep. I have recently been having a lot of difficulty sleeping, ever since a friend of mine died in an accident. That kind of set me off and since then my sleep has been like the joke from Annie Hall, "No good, and in such small proportions."
Do you have any resources/tips on sleep for athletes? I know that sleep is super-very-extra important for all athletes, so I'm more interested in finding ways to improve the quality and duration of my sleep.
Also, by the way, the Training Manual is by far the best climbing training book that I have ever read! Love every aspect of it. I'm about to get into the strength/hangboarding phase.
I'm also hoping to see more of what you guys have to say about ice climbing and how to train for it, and particularly how to juggle long-term climbing improvement in rock with the vagaries and mania of the ice season.
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Sleep?
Aug 16, 2014 16:39:13 GMT -7
Post by jtcragger on Aug 16, 2014 16:39:13 GMT -7
My problem was that I could fall asleep, but I didn't stay asleep. I woke up in the middle of the night and would often stay awake for two or three hours. Some friends suggested a calcium, magnesium and zinc supplement and it has been a big help. I still wake up some nights, but I can usually get back to sleep fairly quickly. I take 1000 mg calcium, 500 mg magnesium, and 15 mg zinc about an hour before bedtime. Hope this helps!
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Post by Jack Ziegler on Aug 17, 2014 8:16:11 GMT -7
Could try melatonin and chamomile tea
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Sleep?
Aug 17, 2014 8:53:27 GMT -7
Post by Chris W on Aug 17, 2014 8:53:27 GMT -7
John, difficulty sleeping in the setting of the death of a loved one is a sign of depression. You need to see a physician.
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Sleep?
Aug 21, 2014 18:11:05 GMT -7
via mobile
Post by Jack Ziegler on Aug 21, 2014 18:11:05 GMT -7
On that note, seroquil (which I have had a personal experience with) is an effective antidepressant that you take at bedtime and makes you sleep wonderfully
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gregw
New Member
Posts: 7
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Sleep?
Sept 6, 2016 10:05:27 GMT -7
Post by gregw on Sept 6, 2016 10:05:27 GMT -7
It sounds crazy, and I wouldn't believe this if I hadn't tried it myself, but when I go to bed I've recently started to turn off the wireless router and all wireless electronic devices in my house. Regardless of the amount of sleep I happen to get, I feel better rested. Maybe it's worth a try
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Sleep?
Oct 11, 2016 8:54:08 GMT -7
Post by jlarson on Oct 11, 2016 8:54:08 GMT -7
John, difficulty sleeping in the setting of the death of a loved one is a sign of depression. You need to see a physician. This is sound advice. If sleeping was not previously an issue for you before the loss of your friend, psychological trauma might be the first place to look for answers. Before trying melatonin or other sleeping meds the longer term solution will be to confront the issue at its source rather than cover it up with meds. I've also found that having a regular schedule (same bedtime, same waking time) really helps. Completely avoiding alcohol a couple hours prior to sleep has significantly increased the quality of my sleep. I also try to avoid electronic devices several hours before I plan to go to bed. Sleep is HUGE! Getting it dialed results in improvements across the board in your waking hours. Take it as seriously as training!
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Sleep?
Jan 31, 2017 13:41:23 GMT -7
Post by beda on Jan 31, 2017 13:41:23 GMT -7
Hello, this is I think a very good video about sleep.
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mclay
Junior Member
Posts: 96
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Sleep?
Feb 6, 2017 3:18:38 GMT -7
Post by mclay on Feb 6, 2017 3:18:38 GMT -7
I was listening to an old Training Beta Podcast, the one where the Anderson Bros. are interviewed the first time, and I was stuck by the admonition about sleep posture. They advocate sleeping on one's back with arms at the side. I earnestly try this every night and I can get nice and relaxed in this position, but I rarely can fall asleep laying like this. I've tried to modify my preferred sleeping position (on my side; putting pressure on shoulder) and it has helped, but I just can't master sleeping on my back. Anyone else struggle with this or been able to adapt?
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Sleep?
Feb 6, 2017 5:22:38 GMT -7
Post by Chris W on Feb 6, 2017 5:22:38 GMT -7
Yeah, it took me YEARS to get comfortable sleeping on my back. Ever since I was (quite literally) a newborn, I slept on my stomach. Then, in my 20's, I started to develop back pain. Sleeping on my stomach seemed to contribute to this, so I started the process of switching to my back. I've found that using pillows to help position my body comfortably helped. As for my arms, they just sort of end up wherever they want. Arm position doesn't seem to affect (effect?) me as much as my back position.
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Sleep?
Feb 6, 2017 10:19:30 GMT -7
Post by MarkAnderson on Feb 6, 2017 10:19:30 GMT -7
Took me a few years to get tot he point that I could sleep well on my back. It was worth it for me.
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Sleep?
Feb 6, 2017 13:11:13 GMT -7
Post by jetjackson on Feb 6, 2017 13:11:13 GMT -7
Yeah, I'm trying to get to the back sleeping position.
The problem I have is that I feel like I need to dedicate a period of time to it where I accept that I won't sleep as well. Like it's a short term (3-6 months) sacrifice of sleep quality, for a long term gain.
Maybe something to really work hard at after the mid-year once I've got a few other goals for this year completed.
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mclay
Junior Member
Posts: 96
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Sleep?
Feb 7, 2017 21:13:08 GMT -7
Post by mclay on Feb 7, 2017 21:13:08 GMT -7
I'm sure it is totally worth it. Nice to know others have made the adaptation. The few times I've managed to sleep all night on my back, I've woken up feeling a major difference. However, this was almost always down to have taken something that makes you drowsy after having an allergic reaction.
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mclay
Junior Member
Posts: 96
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Post by mclay on Feb 17, 2017 0:29:35 GMT -7
Just a quick update in the search for better (for climbing shoulders) sleep - I've had some success in the past week of sleeping more on my back by wrapping both arms around a large pillow on my stomach. Something about it works as a subtle corrective when I want to turn on my shoulders. I still don't think I've gone a whole night without sleeping some on my side, but the few hours I'm getting, although still a bit restless, has made a noticeable difference in my shoulders and neck.
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