[anonymous246]

Hello, first post here.
I’m 21 years old, male, healthy, 178cm and 65kg.
I’ve always been an active person, either sports like football and running
or weight lifting at the gym since my teenage years.
5 months ago I started training regularly at my local gym
I have planned a workout program and adjusted a wake up routine and a sleep routine
to make sure that I get good sleep before a workout:

I start my sleep preparation at 10:30 PM, and at 10:45 PM I jump in my bed and read a book for 15 mins until I fall asleep at around 11PM.
* 1 hour prior to sleep time, I cut off screens, intense exercise, and heavy meals.
I keep my room dark, quiet and cold during the entire night. only the window is open so that natural sunlight wakes my body at sunrise.

*** 7 hours of sleep ***

I wake up from my alarm at 6 AM, I usually feel energized and motivated, not exhausted.
I make my 15 mins morning routine and afterwards I drink around 200 ml of cold water and eat a banana or two palm date to get energy for my workout. I start my weight lifting workout at 6:30 AM and finish it at 8 AM, during this time I also feel super energized and active.
I come back home and eat a protein yogurt usually and some carbs like bread and then I have some arrangements and I take a cold shower and get dressed up.
At 9 AM I start my day.

Now, regardless of everything I mentioned, from 9-10 AM I get a sudden burst of extreme tiredness and usually I can’t focus on anything, can’t study, can’t work, can’t read etc. and a battle between me and my body begins, and if I lose, I fall in my bed and take a 2 hour nap which obviously wastes precious time of my day and also makes it harder for me to fall asleep later that night.

I was thinking after 3-4 months my body would adapt itself to my sleep and I would feel energized the entire day but nothing changes. I need your advice on what to do, what to change? what am I doing wrong? my sleep dictates my entire day and accomplishments.

Thank you, I appreciate it so much.
ilay.

[Scott]

Hi Ilay,

Thanks for sharing your story. Are there other activities that you would enjoy doing instead of taking a 2 hr nap during the day, which significantly reduces your sleep drive and, as you mentioned, can affect your sleep? Are you currently implementing CBT-I techniques?

Scott J

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[anonymous246]

Yes, simply being at home and especially in my room makes me feel sleepy because my bed/couch is nearby. and then I get the urge. So basically any activity that is outdoors like driving or hanging out, going to eat outside, spending time with family/friends, will get me past the temptation of falling asleep and eventually I will manage to survive through the way awake.
the days that I fail to stay awake are the days that I’m in the most tempting situations to fall asleep aka. being at home from 9-11 AM and from 2-3PM sometimes.

And I have never heard of CBT-I techniques but definitely will check it out 🙂

[Author]

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