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Thread: Passion flower

  1. #21
    Member RB34's Avatar
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    Re: Passion flower

    Quote Originally Posted by kwave View Post
    I've been taught to do as much therapy as possible. Do you think they can be detrimental?
    Manual therapy weeks 1-3, unload week 4 along with temp therapy...

  2. #22

    Re: Passion flower

    Quote Originally Posted by kwave View Post
    Yes, there's a lot of contamination of food in this era for sure, in addition to bad foods in general. I will have to look for kefir when I go get groceries.

    With sleep, having been struggling with sleeping pretty much my entire life, it's hard to not worry about and fear sleeping disorder every night. Especially knowing how important it is to get a qulity sleep that is 8-10 hours, and the fear of negative consequence of not getting it. I have fear because it is so crucial, but that fear further adds to the difficulty going to sleep.
    Have you tried meditation to help calm the mind or progressive muscle relaxation before sleep. There's also a yoga thing called yoga nidra which is very good at relaxing the body. I fall asleep every time I use it. There are plenty of apps and you tube channels to guide you. Just some things that have helped me with sleep.

  3. #23
    Administrator Angela Coon's Avatar
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    Re: Passion flower

    Quote Originally Posted by RB34 View Post
    Temperature therapy is best used in recovery weeks. Too many people are using ice baths and contrast showers at the wrong times...
    I have not ever used or been advised or taught to do ice baths ever. Charlie never used them, Waldamar never discussed them and my only experience going into cold water with ice was a year ago New Years Day into Lake Ontario in sub zero temperatures and it aggravated my sciatic nerve for just over one year. Not a fan of ice water therefor.

    Contast showers have been used by myself since meeting Waldamar and Charlie. That was 30 years ago. I do not ever remember when it was not a good thing for me to do. I do know Ben hated them as he hates cold but did them. I remember hearing about the cold and hot tubs with paraffin wax in Italy in some of the training centers. I have not ever heard of not taking advantage of therapy if and when you are able to get it. If you are the world champion then an ideal protocol would be set out. Until that time routine regeneration is helpful. Not in place of training but that should be obvious.

  4. #24
    Administrator Angela Coon's Avatar
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    Re: Passion flower

    Sleep issues for some are real and I feel for you if this has been your experience. I don't know what to say in that regard except I would not ever give up hope and I would be as diligent as you are able but I know in the face of anxiety it's easy for me to say.

    Check out Trudy Scott who discusses a ton about anxiety and it's connection with various minerals, amino acids and nutritional habits. Almost all of her emails deal with anxiety and she breaks down the various types. She has amazing info and I would check out her stuff.

  5. #25
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    Re: Passion flower

    Quote Originally Posted by grooster View Post
    Have you tried meditation to help calm the mind or progressive muscle relaxation before sleep. There's also a yoga thing called yoga nidra which is very good at relaxing the body. I fall asleep every time I use it. There are plenty of apps and you tube channels to guide you. Just some things that have helped me with sleep.
    I tried doing Headspace app for meditation and it hasn't solved the problem. Not sure if I want to pay for subscription for more programs. I tried some white noise to help sleep, and that too didn't make much difference.

    I will give yours a try as well. Thank you.

  6. #26
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    Re: Passion flower

    Quote Originally Posted by Angela Coon View Post
    Sleep issues for some are real and I feel for you if this has been your experience. I don't know what to say in that regard except I would not ever give up hope and I would be as diligent as you are able but I know in the face of anxiety it's easy for me to say.

    Check out Trudy Scott who discusses a ton about anxiety and it's connection with various minerals, amino acids and nutritional habits. Almost all of her emails deal with anxiety and she breaks down the various types. She has amazing info and I would check out her stuff.
    Yeah mine is real and has been a misery for my entire life.....I will look into Trudy Scott's information as well. Thank you for the information.

    And having been struggling with sciatic nerve issue myself, I hope yours is better...

  7. #27
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    Re: Passion flower

    I've been trying all these things, magnesium calm, ZMA, melatonin, but they only seem to do so much. I always spend a lot of time on recovery, including tempos, foam rolling, self myofascial release, stretching, sauna, contrast baths and all. My muscles usually recover very quickly, but my nervous system just won't let go and relax when the time comes to do so....

    I, unfortunately on average, set aside about 9 hours to sleep but only actually sleep 7 hours as usually it takes me about 1.5 hour to fall asleep and then I wake up prematurely (usually about .5-1 hour early) and can't go back to sleep to finish getting the 8 in that I need.

    I'm terrified of having poor nervous system recovery, leading to lack of training results and even sickness and injury due to poor sleep. I dread every night about how bad the night of sleep is going to be because I'm so well aware of such a devastating consequence of not getting enough sleep, which makes it even more difficult to sleep, resulting in this endlss viscious cycle......

    I've always had anxiety issue all my life, as it is something that runs in my blood unfortunately. How much of sleep do I really need? if I get 7 hours on most days, is it going to keep me from ever getting results? I've had SO MUCH injuries throughout my life, that I'm terrified, yet I can never give up on training to get better, unfortunately...
    Some people tell me to use strong sleep medications, but I know that most of them reduces the quality of sleep, and/or has addiction and depencence issue, so I don't think that's a good solution to this problem.

    Somebody really need to invent an ultimate sleeping solution, noone deserves to suffer such a terrible disorder like this. I waste so much time of life trying to sleep....it really sucks.

  8. #28

    Re: Passion flower

    This has been discussed on UK TV recently.

    http://www.dailymail.co.uk/health/ar...mnia-cure.html


    Basically, reduce time spent in bed rather than spending longer and longer lying there hoping to sleep.

  9. #29
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    Re: Passion flower

    Quote Originally Posted by Oldbloke View Post
    This has been discussed on UK TV recently.

    http://www.dailymail.co.uk/health/ar...mnia-cure.html


    Basically, reduce time spent in bed rather than spending longer and longer lying there hoping to sleep.
    In the past two days I was lucky with initially falling asleep and I was pretty good with the time at which I got into bed. However, I still woke up prematurely after about 6.5 to 7 hours. I am not convinced that this is enough sleep for me to perform optimally and stay healthy training, and terrified of having poor training results, injury or sickness.

    I feel no sleepiness, tiredness and feel very awake, alert and all, but there's no way 6.5 hours is enough to restore me. Wonder what I can do to stay asleep longer as well....

  10. #30

    Re: Passion flower

    The idea is to train yourself to sleep for a higher proportion of a shorter period of time. Where that shorter period is your current average sleep period. For example, if you currently spend 10 hours in bed sleeping a total of 6 hours with multiple interruptions you are sleeping for 60% of the time. Therefore you now allow yourself 6 hours in bed and aim to sleep for 100% of that time.
    I presume the idea is that once you have accustomed yourself to sleeping for a greater proportion of time, your sleep is more `efficient` (few interruptions). Hence that sleep of 6 hours is more effective.
    I guess that once you clear that mental barrier you could aim for a longer period in bed with hopefully a higher proportion of that being efficient sleep.

    I am attempting to interpret this article but i think I have got it right. It does not directly address the greater sleep requirements of a keen athlete but the principle appears rational.

    Your sleep at the moment may be further interrupted by CNS fatigue or similar. I find, that in theory i should be more tired after high intensity sessions, but sometimes struggle to sleep optimally due to my nervous system being `wired`. I counter that by taking greater rest between hi sessions and doing all the recover modes already suggested.
    So I guess you keep up with the athletic recovery modes and consider the sleep efficiency model described.

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