Weight Loss - Sleep Issues

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nzkiwiman

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# 181069 1-Oct-2015 12:48

Over the last 2.5 weeks, I have managed to loose 10kg (from 120 to 110kg).
Started by accident, but when I saw the first 3kg disappear I decided to continue the process and see what happens.
Now that 10kg has vanished, I want to take it to 100kg - due to body build I will be lucky to get any further

The only side effect is that Tuesday/Wednesday/Thursday have basically become no sleep nights - over a 7-9 hour period of attempted sleep, I may be lucky enough to get between 30 minutes and 2 hours of sleep. During the day, I don't seem to have any issues concentrating or staying awake and I have more energy now than I used to so my lunch is spent walking the hills.

Its been suggested that I need to take some tart cherry or melatonin - anyone have any experience with these?

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# 1397927 1-Oct-2015 12:57

How have you lost the weight? If it's reduced calorie intake or otherwise diet related this isn't uncommon. If it's supplement related again not uncommon.

dickytim

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# 1397948 1-Oct-2015 13:06

I have had Melatonin tablets that I was given after my relationship ended and I was not coping!

There are 2 ploblems with Melatonin - The cost, the are really expensive.

The side effects, I found that when I took them I got about 4 hours sleep then I was awake for 4 hours trying to get back to sleep, my dreams were really weird and very vivid and I ended up very tired during the day so my sleep patterns ended up being badly mixed up.

nzkiwiman

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# 1397955 1-Oct-2015 13:17

gehenna: How have you lost the weight? If it's reduced calorie intake or otherwise diet related this isn't uncommon. If it's supplement related again not uncommon.

Reduced calorie intake - basically made my lunches smaller and removed all forms of snacking
Due to the extra energy I have, there is also more exercise involved as well (walks in the hills)

wasabi2k

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# 1397967 1-Oct-2015 13:33

you could try ramping up the exercise to tire yourself out - maybe add in some weights. I found weights really helped get me tired at the end of the day (now have kids so lack of sleep fixes that).

Otherwise clean sleeping/sleep discipline might help - but can take a while to take affect. Lots of info on the internet.

1. Go to bed at a similar time each day
2. No screens/blue light for half an hour to an hour before bed
3. Try reading (a book, not a screen) or something at night
4. Try keep room dark
5. Get lots of sun during the day if you can

Most supplements are of limited use - see examine.com. Not a lot of sleep support stuff has any real proven benefits.

Diet can make a difference too - what do your macros (protein/fat/carb) look like?

Finally you can always go to your GP and ask - could be an underlying deficiency in something - or nothing at all.

Otherwise congrats on the weight loss.

Fred99

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# 1398009 1-Oct-2015 14:02

10/10 for doing this (weight reduction).
There seem to be plenty of reports (on the 'net - so it must be true <g>) that ketogenic diets (low carb) in particular can result in insomnia, and that L-tryptophan supplements can help. This sounds a bit credible to me, as it could be related to seratonin and melatonin levels when dieting.
Inexpensive, available in supermarkets etc, and could be worth a try.

Note precautions re taking L tryptophan supplements with other medications - particularly SSRI anti-depressants.

graemeh

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# 1398013 1-Oct-2015 14:04

nzkiwiman:
gehenna: How have you lost the weight? If it's reduced calorie intake or otherwise diet related this isn't uncommon. If it's supplement related again not uncommon.

Reduced calorie intake - basically made my lunches smaller and removed all forms of snacking
Due to the extra energy I have, there is also more exercise involved as well (walks in the hills)

Well done, snacking is my weak spot too.

jmh

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# 1398023 1-Oct-2015 14:09

Fred99: 10/10 for doing this (weight reduction).
There seem to be plenty of reports (on the 'net - so it must be true <g>) that ketogenic diets (low carb) in particular can result in insomnia, and that L-tryptophan supplements can help. This sounds a bit credible to me, as it could be related to seratonin and melatonin levels when dieting.
Inexpensive, available in supermarkets etc, and could be worth a try.

I had trouble sleeping when I went low carb, but solved the problem when I switched all my carbs to my evening meal. Carbs make me sleepy, so it worked. I can't lose weight on straight forward calorie restriction. I have to lower carbs to lose the kg's.

Note that sometimes when restricting calories you may actually be lowering your carbs as well, e.g. cutting bread, pasta, potatoes, cakes, biscuits. Maybe just make sure that the evening meal contains potatoes or something similar.

ZollyMonsta

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# 1398046 1-Oct-2015 14:33

Congrats on the weight loss! I went from 108kg to 81kg using Optifast last November. Managing to stick between 83kg-84kg these days. Did not have the same issues with sleep though.

The problem with some of those sleeping pills is you should not take them constantly. You need to have a break from them every second day at least so you can 'dream' properly.

I'd suggest you visit your GP and ask for advice and they could provide you with medication if needed.

Check out my LPFM Radio Station at www.thecheese.co.nz

nzkiwiman

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# 1398063 1-Oct-2015 15:00

Cheers for all the replies

I introduced hand weights when I walk the dogs after work earlier this week, so I'll see what that does
My main reduction in calorie in take has been at lunch - dinner hasn't really been changed too much.

Today at lunch I had other commitments, and could only manage a small walk.
Already starting to feel twitchy but stuck for the next 3 hours :-)

Fred99

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# 1398232 1-Oct-2015 18:58

dickytim: I have had Melatonin tablets that I was given after my relationship ended and I was not coping!

There are 2 ploblems with Melatonin - The cost, the are really expensive.

The side effects, I found that when I took them I got about 4 hours sleep then I was awake for 4 hours trying to get back to sleep, my dreams were really weird and very vivid and I ended up very tired during the day so my sleep patterns ended up being badly mixed up.

I was talking to a pharmacist an hour or so ago. 2mg Melatonin x 30 tabs are $60 on prescription.
He's OS trained, used to buying them at 5mg, US$10 per 100.
He didn't have L-tryptophan in store, but did have 5 HTP 100mg. Interesting that melatonin is restricted, but 5-HTP isn't even "OTC - pharmacist only" - you can buy it in a supermarket and take it through the checkout. The packaging contained no warnings of serious side effects with combining 5 HTP with SSRIs - probably the most common prescription med he dispenses. He's saying to me "but when they come to the counter, I ask about other meds etc", then oops - he realised that they don't need to go to the counter, you can buy them off the shelf at supermarkets. Something not consistent there IMO -and that (lack of) warning labeling is potentially dangerous. Sure you can do yourself serious harm accidentally with panadol - and many people do.
I bought some 5 HPT. I'm going to try them - sometimes I get wound up and can't sleep well.

NZtechfreak

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# 1398249 1-Oct-2015 19:36

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10kg weight loss in 2.5 weeks, the first 3kg unintentional? Now sleep disturbance, but good energy levels? That doesn't sound healthy. My advice, as a doctor: see your doctor.

Twitter: @nztechfreak
Blogs: HeadphoNZ.org

timmmay

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# 1398288 1-Oct-2015 20:55

Have you done the basic "sleep hygine" (as it's called) steps? No caffeine after midday (or none at all), no LCD screens (phones, tablets, TV) within an hour of going to bed (ideally more), make sure there are no white/blue lights around - orange tinted is better, and low light. Google sleep hygiene for more info.

dickytim

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# 1398410 2-Oct-2015 06:33

ZollyMonsta: Congrats on the weight loss! I went from 108kg to 81kg using Optifast last November. Managing to stick between 83kg-84kg these days. Did not have the same issues with sleep though.

The problem with some of those sleeping pills is you should not take them constantly. You need to have a break from them every second day at least so you can 'dream' properly.

I'd suggest you visit your GP and ask for advice and they could provide you with medication if needed.

I was on Optifast a few years ago and went from 120 odd kg to around 80kg but for me it was too light.

I ended up back to 112kg last Sept but have now dropped down to 101kg with my ideal weight being 95 - 100kg.

Never had sleep issues due to the weight loss, but did have lots of energy when I was between 100 - 90kg

StarBlazer

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# 1398414 2-Oct-2015 06:57

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NZtechfreak: 10kg weight loss in 2.5 weeks, the first 3kg unintentional? Now sleep disturbance, but good energy levels? That doesn't sound healthy. My advice, as a doctor: see your doctor.

Totally agree, unintentional weight loss should be checked out.

Procrastination eventually pays off.

idle

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# 1398428 2-Oct-2015 08:04

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Another vote for going to see your GP. A couple of years ago I had a similar weight loss and sleep disorder, and was subsequently diagnosed with Graves Disease, an hyperthyroid condition.

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