I usually sleep around 4-5 hours a night. According to my watch, that breaks down to about 55 minutes of REM, 2 hours and 49 minutes of core sleep, and 28 minutes of deep sleep. I typically fall asleep around 11 or midnight and wake up at 4 am for work. I don’t get home until nearly 4 pm, then I run 5 miles with my dog and work out most days. I feel exhausted all the time, but due to stress and anxiety, I can’t seem to rest properly. I have a lot going on, including a sick dad, a full-time blue-collar job, and taking care of my family and dog while dealing with some other life issues.
I eat pretty well and only consume about 300-400 mg of caffeine a day. I’ve noticed that cuts don’t heal overnight like they used to, and bruises take longer to fade. For instance, I took a hard hit to the nose two days ago, and it’s still sore and purple. I’ve had black eyes heal quicker. This can’t be healthy, right? What does this mean for me long-term, especially since it looks like this will continue for another year?
Are there any tips or routines I can follow to improve my sleep?
Just a heads up, be careful with intense exercise and your puppy. Young dogs can have a lot of energy, and running 5 miles is tough on their growing bodies.
Joss said:
Just a heads up, be careful with intense exercise and your puppy. Young dogs can have a lot of energy, and running 5 miles is tough on their growing bodies.
We built up to it gradually. She’s now 10 months old and walks about 2 miles daily. If she’s really tired, she rides on my shoulders while hitting me with her wagging tail. We started at 0.25 miles and slowly increased. Most days she just flops down on her bed while I cook, and she’s back to full energy by the time I’m done eating. I watch her closely; we rest when needed, which is why some walks turn into 2-hour strolls.
@Franz
She’s on joint supplements, gets a massage after walks, and if she’s acting off, we just take a sniff walk or chill on the porch. She usually runs the full 5 miles or wants to go further about 4-5 days a week.
Corwin said:
What kind of dog are you running with? A Belgian?
She’s a chocolate lab puppy. I enjoy running, but it’s tough getting home at 4 and not sitting down until 5 or 6. By then, the sun is almost down when I finally eat.
On topic, you should focus on getting more sleep. Also, consider reducing your caffeine intake. Caffeine can really heighten your stress and anxiety more than you realize.
Try this on a day when you don’t have work or obligations: Go to bed at your usual time, but don’t have caffeine if you wake up at 4 or 5—opt for decaf instead. Just get through the day without it, and by bedtime, you should feel exhausted.
@Phoenix
I wish I had days without work or obligations! Now it’s work all day, then on weekends, I catch up on things I’ve let slide or take my dad for tests at the hospital or help out my grandparents. I wake up easily, usually to multiple alarms, but I often wake up before my 4 am alarm, around 3:50, and just lie there until 4. I mainly have a monster around 10 am for lunch, then sip coffee on the drive home, so it’s probably closer to 200 mg a day.
I can still be very awake without caffeine; I just lose focus. I’ve forgotten my caffeinated drinks at work before, and I only felt grumpy—not more tired, just more aware of my fatigue. I still come home, walk the dog, and do all my chores, but I feel wired in bed. I often have to do push-ups to tire myself out some nights.
On average, I get maybe 6 hours of sleep? But that’s cutting into my only free time.
@Phoenix
Going cold turkey on caffeine might not be the best idea. Withdrawal symptoms could just make things worse. Maybe try cutting down slowly instead and definitely set a cutoff time.
Your watch isn’t going to accurately track your sleep stages. Sleep studies use complex devices with at least 10 electrodes to get accurate readings of the different sleep stages, REM sleep, and other metrics. Your watch can’t provide that kind of detail, so don’t put too much stock in those sleep statistics.