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  1. #1
    Registered User Rich1143's Avatar
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    How do you sleep in a deficit?

    Easily the biggest hurdle for me when doing a cut is going to sleep in a deficit. I seem to wake up ravenous around 2 AM and have trouble getting back to sleep. I've overcome this in previous cuts, but it has been a while and I am having trouble getting my body used to it.
    My stats are I am 5'10, 180 lbs and I am shooting for a 500 cal deficit or maybe a little less. Nothing too crazy.
    Dec 1 2014: 188.5 lbs
    Jan 05 2015: 178.5 lbs
    Feb 2 2015: 170 lbs
    June 22 2015: 167.5 lbs
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  2. #2
    Not Tracking Tucane's Avatar
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    Originally Posted by Rich1143 View Post
    Easily the biggest hurdle for me when doing a cut is going to sleep in a deficit. I seem to wake up ravenous around 2 AM and have trouble getting back to sleep. I've overcome this in previous cuts, but it has been a while and I am having trouble getting my body used to it.
    My stats are I am 5'10, 180 lbs and I am shooting for a 500 cal deficit or maybe a little less. Nothing too crazy.
    Since you are at a 500 deficit already and likely can't shrink your defucit further, the best solution would be to have a mixed meal of fat and carbs before going to bed... that is what I would go for if I had issues.

    Other than that, mental practice, mindfullness/relaxation and accepting the hunger as a part of your internal signalling... you know food is avaliable, so the starvation risk isn't real. Tell that to yourself or even better write it down to imprint it.
    ~ Feel free to PM me if you have any questions ~

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    No Excuses TheHaws's Avatar
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    I like chamomile tea in the evenings, puts me right to sleep and kind of curbs the hunger a bit.
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    Registered User hardyboysare's Avatar
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    If you are struggling to sleep because you are hunger best advice would be to eat a meal before bed, therefore you won't be hungry.
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    I usually sleep on my back but sometimes on my side as well.




    Have some carbs before bedtime and see how that helps.
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    I love my power hour MrCarrot's Avatar
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    A bowl of oats, some cottage cheese and a nice cup of tea before going sleep
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    I'll echo the eat before bed comments. A (small) pb sandwich and some milk does it for me
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    Consider taking melatonin.
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    Registered User waknickm's Avatar
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    I can't sleep while hungry too, so I just make my IF eating window in the evening. I can make it though the day without eating a lot easier.
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    Registered User Hutrapper's Avatar
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    I am leaning down currently at between 2000 and 2200 calories, depending on the day. I a;ways save between 800 and 1000 calories for dinner, and since I am off work at 7, I eat between 8 and 9pm.

    It helps my morning workouts, and I never sleep hungry.

    That said, I went overboard on a cheat day yesterday, ate like crap and ran out of calories by dinner time lol. No dinner, had an awful workout this morning and slept hungry. Didn't bother me to be honest, so aside from a bigger and later dinner, not sure what else to tell ya.
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    Registered User AnonDC's Avatar
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    Try sleep early
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    Registered User LuckyAH's Avatar
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    I postpone having my first meal until like noon so that I still have cals left over by bed time.
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    Registered User ucsumma's Avatar
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    Originally Posted by Tucane View Post
    Since you are at a 500 deficit already and likely can't shrink your defucit further, the best solution would be to have a mixed meal of fat and carbs before going to bed... that is what I would go for if I had issues.

    Other than that, mental practice, mindfullness/relaxation and accepting the hunger as a part of your internal signalling... you know food is avaliable, so the starvation risk isn't real. Tell that to yourself or even better write it down to imprint it.
    Solid advice.

    If you get to the point where the hunger pangs are almost unbearable, my go-to is to drink a lot of no calorie flavored water or diet soda.

    I'd also look at your overall goals. If you're in the midst of a contest prep you may have to just suck it up and deal with it, but if the goal is long-term sustainable you should definitely be mindful of the impact your lack of sleep is having on your physique and decide if it's worth the trade-off.
    #Mensan

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  14. #14
    Registered User Rich1143's Avatar
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    Update: While this may sound extreme and perhaps unnecessary, it seems to be working. I had my wife put a lock on the fridge so I have no access to any food worth eating at night. I have woken up a few times only to realize there is no way I could even eat if I wanted to and I eventually fall back asleep. Been doing this for about a week my brain/body are resigning themselves to the prospect that late night binges are not going to happen. So far it is working really well. Down 2 lbs last week also.
    Dec 1 2014: 188.5 lbs
    Jan 05 2015: 178.5 lbs
    Feb 2 2015: 170 lbs
    June 22 2015: 167.5 lbs
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  15. #15
    Registered User ucsumma's Avatar
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    Originally Posted by Rich1143 View Post
    Update: While this may sound extreme and perhaps unnecessary, it seems to be working. I had my wife put a lock on the fridge so I have no access to any food worth eating at night. I have woken up a few times only to realize there is no way I could even eat if I wanted to and I eventually fall back asleep. Been doing this for about a week my brain/body are resigning themselves to the prospect that late night binges are not going to happen. So far it is working really well. Down 2 lbs last week also.
    Just glad to hear it's working man. Repped.
    #Mensan

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    Registered User AnonDC's Avatar
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    I drink tea with a bit of honey helps me sleep easily.
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    Registered User Rich1143's Avatar
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    Originally Posted by ucsumma View Post
    Just glad to hear it's working man. Repped.
    Thanks! Eating at night has always been my Achilles heel. It takes a couple of weeks of not eating at night before I start to sleep well through the night without doing it.
    Dec 1 2014: 188.5 lbs
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  18. #18
    Registered User leroyS's Avatar
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    Originally Posted by Rich1143 View Post
    Easily the biggest hurdle for me when doing a cut is going to sleep in a deficit. I seem to wake up ravenous around 2 AM and have trouble getting back to sleep. I've overcome this in previous cuts, but it has been a while and I am having trouble getting my body used to it.
    My stats are I am 5'10, 180 lbs and I am shooting for a 500 cal deficit or maybe a little less. Nothing too crazy.
    Drink green tea or chamomile tea, can sometimes work. Or peanut butter and brown bread if you still have calories. A protein hit can usually do the trick.

    Interesting you get it at night though, 2-5pm is normally my weak spot. I'm usually eating my hand and stuffing almonds, black coffee and green tea down my throat until I get home to have a good steak. Different strokes for different folks though.
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    Registered User Mmjk1500's Avatar
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    For me it was just habit and getting used to it. It'll get easier after a few days. Water helps a lot.
    We are all self made but only the successful will admit it. -Earl Nightingale

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  20. #20
    Registered User Rich1143's Avatar
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    Originally Posted by Mmjk1500 View Post
    For me it was just habit and getting used to it. It'll get easier after a few days. Water helps a lot.
    It does get better and it has gotten better for me after making my wife lock the fridge lol. Water before bed can be a bad idea for me. Just makes me get up to go pee.
    Dec 1 2014: 188.5 lbs
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  21. #21
    Never accept defeat! backinthegymbro's Avatar
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    I just save 200 calories for at night so i can eat before i go to bed. Never hungry this way.
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