Hatrack River Forum: 10 (!) Hours of Sleep at Night Best for Performance

This is topic 10 (!) Hours of Sleep at Night Best for Performance in forum Books, Films, Food and Culture at Hatrack River Forum.

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Posted by katharina (Member # 827) on :

http://www.npr.org/templates/story/story.php?storyId=127478147

quote:
"The goal was to aim for 10 hours of sleep per night," says Cheri Mah of the Stanford Sleep Disorders Clinic. At the beginning of the season, Mah found that the players had moderate levels of daytime fatigue, even though they thought they were getting enough rest at night.

I have personally noticed that since I upped the amount of intense activity I do during the week (by a LOT), that I have started sleeping a whole lot more, especially when my life allows my body to sleep as much as it wants. Ever since I started running, I sleep 10 hours a night at least once a week, and I sleep about nine hours a night on days I went running. If I get less than 7, then I'm too tired to run the next day and sleep for over 9 the next night.

In a way, it's really frustrating. You know how much more I could do if I didn't have to sleep?? How much work I could get done, how many more books I could read, how much more I could paint. Heck, how much more I could run?

I feel the same way about eating. I can only imagine the extra time and money (and freedom from stupid body image expectations) we'd have if we could simply pop a nutrient pill 3 times a day.

Posted by The White Whale (Member # 6594) on :

But food tastes so good!

My ideal sleep time is 7 - 8 hours. More or less and I'm a little off that day. And I've been sleeping a little less since I started running, and eating a little more. Keep up the running, kat!

Posted by katharina (Member # 827) on :

I love the running. When it comes to the food/exercise thing, the exercise bit is SO much more fun. Running is a genuine pleasure, but restricting calories is NOT.

I know there are some people who get a thrill from the hunger and the denial, but that seems like a Very Bad Idea and a skipping step down the road of an eating disorder. I wish restricting calories was as much fun as exercise. I love the endorphins and that lovely, exhausted feeling after a really good workout.

Posted by mr_porteiro_head (Member # 4644) on :

I absolutely hate exercise. I wish I didn't.

Posted by Samprimary (Member # 8561) on :

i sleep 10.

Posted by August (Member # 12307) on :

As a student, I get around 6 hours of sleep a night. My ideal sleep time is from 7-8 hours, though; any more and I feel lethargic, any less and I am periodically hit by waves of exhaustion.

About the eating thing, I genuinely forget to eat if somebody doesn't remind me. It's pretty low on my priority list, which is a Very Bad Thing. I make up for it by eating lots of bananas. Bananas are amazing. If I'm feeling off, eating one turns my day around completely. I love bananas.

Posted by Stephan (Member # 7549) on :

quote:
Originally posted by mr_porteiro_head:
I absolutely hate exercise. I wish I didn't.

I used to. I had to find something I enjoyed during it. Tv never worked, my ADHD kicked in during commercials.

Audio books keep my mind pretty entertained.

Posted by Anthonie (Member # 884) on :

quote:
Originally posted by katharina:
I love the endorphins and that lovely, exhausted feeling after a really good workout.

Oh, how I wish I could say the same thing, Kate! *jealous smile* I am so glad you are enjoying it.

I used to run years ago, but I never achieved endorphin release. I did get exhaustion though. I found that my motivation to keep running was primarily achieved through company: running partners made it okay. I felt good after running mostly from the thought "I exercised!"

Any ideas how to achieve endorphin release? I suppose the only answer is run harder/longer. But that would mean running a LONG time (I used to run 45min or more at a time) or sprinting, which gets me out of breath before I feel any running high.

Oh, and without question, I required more sleep when running regularly.

Posted by katharina (Member # 827) on :

Completely unfairly, I think the more often you run, the easier it is to get to the high.

Which is just so not fair - it should be that beginning runners get the high quickly, and then the better shape you are in, the harder you need to work for it. I think it should come as soon as you have done what you should for your fitness level. A built in motivator! But, sadly, it's the other way around - there's a whole lot of running and diligence that needs to happen before it comes, and the more consistent you are, the easier it comes.

WikiHow article on it: http://www.wikihow.com/Get-a-Runner's-High

[ June 09, 2010, 03:31 PM: Message edited by: katharina ]

Posted by Anthonie (Member # 884) on :

quote:
Originally posted by katharina:
But, sadly, it's the other way around - there's a whole lot of running and diligence that needs to happen before it comes

BLAST!

So unfair!

Heh, it figures. Actually it is a good metaphor for many things in life: the reward comes after the elbow grease and dedication.

Thanks for the article link.

Posted by MightyCow (Member # 9253) on :

I used to run full-speed for 20-30 minutes every day, and I never especially enjoyed it. I liked being healthy, but I've never enjoyed excercise for its own sake.

I have to find a fun thing that just happens to be exercise, like rock climbing or soccer.

Posted by Jhai (Member # 5633) on :

I recently joined a fit camp that absolutely kicks my ass every day, but definitely gives me that endorphin release. It's also good for the easily distractable folk - like me - since there's a trainer there who is always mixing it up, and it's outside, so you can always watch the clouds.

I haven't noticed a need in increased sleep, but I share your anger in needing sleep, kat. I love sleep as much as the next person, but I've got other stuff I'd like to do too.

Posted by scholarette (Member # 11540) on :

I hate jogging, too much impact and I could never find appropriate/sufficient clothing. I used to love yoga, but during first trimester, I was so tired I didn't do anything and now, I have Bin around all day and she thinks yoga is a great excuse to attack me. I want to get back to doing yoga, but lack the motivation.

Posted by scifibum (Member # 7625) on :

So on the theme of resenting the need for sleep...

Modafinil is supposedly pretty good for staying awake without too many side effects.

What are the chances of finding a doctor who will prescribe it on the understanding that I'll use it just to stay awake some of the time (not to treat narcolepsy or be a military jet pilot)? Sometimes I'd really like to be able to use it to support a sleep schedule where I get 3-4 hours for 5 days then 8 hours on the weekend (or something like that) to get more done during stressful periods. It looks like the right kind of drug for that.

Posted by katharina (Member # 827) on :

"without too many" sounds like too many.

In general, I am opposed to trying to trick the body into wanting less of what it really needs.

Posted by scifibum (Member # 7625) on :

Not me. I look forward to mastery over our biology. [Smile]

Posted by katharina (Member # 827) on :

I think such mastery is an illusion and not worth the biological price you inevitably pay for it.

Getting enough sleep is like the changing the oil in your car - it keeps it running. You can go for a while ignoring the lights and saving the money, but you'll end up paying for it. Not getting enough sleep has been linked to ailments from weight gain to depression to increased stress hormones that affect the organs to higher likelihood for heart attacks, not to mention lowered performance on mental and physical tests and lowered alertness in situations like driving and decision-making.

Posted by scifibum (Member # 7625) on :

I'm on the lookout for the car that doesn't require oil changes, is all I'm saying. [Wink]

Posted by Shigosei (Member # 3831) on :

I didn't get much out of modafinil, although it doesn't cause jitters and a racing heart like caffeine does.

Hmm...maybe if everyone slept 10 hours, narcolepsy would be less of a handicap.

Posted by katharina (Member # 827) on :

quote:
Originally posted by scifibum:
I'm on the lookout for the car that doesn't require oil changes, is all I'm saying.

There's a movie out right now that might be what you're looking for.

Posted by mr_porteiro_head (Member # 4644) on :

quote:
Originally posted by scifibum:
I'm on the lookout for the car that doesn't require oil changes, is all I'm saying.

Here you go.

Posted by scifibum (Member # 7625) on :

They told me you were literal-minded, but WOW.

Posted by theCrowsWife (Member # 8302) on :

This is of course completely anecdotal, but I find that my need for sleep closely mirrors the seasons. In the winter, I do sleep close to 10 hours most nights, but as spring progresses I find I need less and less sleep, even though I get more physical activity. So I'm pretty dubious of static suggestions like "get 10 hours of sleep every night." We live in a cyclical world, and I think many people would benefit by acknowledging it and taking it into account.

--Mel

Posted by katharina (Member # 827) on :

I'm opposite, but then, I am more physically active in the summer than in the winter, so it is no surprise that I sleep more.

Posted by Lupus (Member # 6516) on :

I sleep about 6-7 hours a night, preferably 7.

I have found if I sleep less than that I am tired the next day. If I go over 8 hours I'll also feel groggy the next day.

Posted by Phanto (Member # 5897) on :

I like 7-8 hours a night, and I might sleep in an extra hour or two on Saturdays =)