Please Help with Staying Awake...

[kashgotmoney]

My schedule:

5:20 running 4-6 miles
6:10 shower
7:30 school
11:30 Weights Class
3:00 schools out
3:15-3:55 - Nap
4-9 on the courts either practicing or working
9-10 dinner and shower
10-12, sometimes 2, homework.

I maintain a 4.2 GPA and keep up with my tennis which I will play for college. I need something that can give me more energy. I am falling asleep in class. Falling asleep basically anytime i am sitting down. I need something healthy to keep me awake. I tried coffee which i love but even 3 cups wont keep me awake.

 

[sando]

crap how do u get up so early..

im insomniac and dont go to bed until 3am-4am and wake up around 1230pm. but i have uni twice a week and have to get up at 830am and it kills me

 

[imalil2gangsta4u]

Lighten up on the work outs and practice lol. Its really the only way.

 

[mikeler]

Lighten up on the work outs and practice lol. Its really the only way.

I'm afraid this is your solution. Only so many hours in the day, your body needs some time to rest.

 

[120mphBodyServe]

You are one unbelievably focused, scary kid.
You need your sleep with THAT WORKLOAD.
There was no way in hell I could do what you are doing at your age.
How about you run in the morning every 2nd day?

What exactly do you eat everyday to keep up with that workload?
Maybe I can learn something for a change...

 

[SystemicAnomaly]

You need to get a minimum of 6.5 to 7 hours of sleep, not 5. You might try to get away with less sleep once or twice a week at most, but even this is not advisable. You might even need 9+ hours for optimal mental & athletic performance.

Try to figure out your sleep cycles so that you are waking up during a REM cycle or stage 1 sleep. If you try to wake up in the middle of stage 3 (or stage 4), you may feel sluggish for a good part of the day.

en.wikipedia.org/wiki/Sleep#Stages_of_sleep
en.wikipedia.org/wiki/Sleep#Optimal_amount_in_humans


A typical sleep cycle pattern (yours may differ somewhat):

 

[dbusiness]

+1 on more sleep.

It not only helps you physically but also mentally.
I would try alternating the weights and the running on the days
you are playing 5 hours worth of tennis. The pro's don't even work
workout as many hours as your schedule indicates.

You could find something to keep you awake on Prosource but you want
something healthy not be doped up, and your body is trying to help you with sleep/recovery so you can keep going strong.

 

[charliefedererer]

Another vote for more rest.
How about running 2 miles Tuesday and Thursday, and lifting Mon., Wed., Fri.?
And ramping up your fitness time during school vacations?

You need to do some soul searching.
It seems you have real academic aims with your high GPA.
If your goal is to get a scholarship in tennis at a Division I school, you'll have to keep up this schedule for a long time. Tennis will be a "job" to maintain that schedule. And realistically, most don't reach that scholarship goal. Even those that do usually end up compromising on their choice of majors, and in their course loads. You face a risk of losing that scholarship with injury or burnout. And it will be harder to graduate on time, or at all.
If your goal is to use your tennis to get into a better Division II or III school as a varsity athlete, you'll be at an academic disadvantage compared to those that won't have your time commitment.
But as others have pointed out, you don't just have to train longer. You're better off training "smarter" to maximize your training and tennis time.
Good luck. Clearly you're one motivated individual.

 

[raiden031]

Hey all, why can't I run a marathon 5 days a week? Can someone help me accomplish this?

DUH!

 

[kashgotmoney]

Thanks for all the responses.

Weights is not an option, its a class during 4th period.

I think I will just run every other day around 4-6 miles.

my question is though, if coffee doesnt work, what should i eat or drink to help me stay awake in class?

 

[kashgotmoney]

You need to get a minimum of 6.5 to 7 hours of sleep, not 5. You might try to get away with less sleep once or twice a week at most, but even this is not advisable. You might even need 9+ hours for optimal mental & athletic performance.

Try to figure out your sleep cycles so that you are waking up during a REM cycle or stage 1 sleep. If you try to wake up in the middle of stage 3 (or stage 4), you may feel sluggish for a good part of the day.

en.wikipedia.org/wiki/Sleep#Stages_of_sleep
en.wikipedia.org/wiki/Sleep#Optimal_amount_in_humans


can you explain the image please. i dont understand it.

A typical sleep cycle pattern (yours may differ somewhat):

can you explain the image please. i dont understand it.

 

[Swissv2]

can you explain the image please. i dont understand it.

See the 4 REM stages on the image?

You are waking up around the 3rd REM stage.

That means....and I quote:

you may feel sluggish for a good part of the day.

 

[charliefedererer]

Weights is not an option, its a class during 4th period.

You may be surprised by this, but everything in life is negotiable. It doesn't mean that you'll always get your way. But if you approach your instructor and tell him all the physical activity you are doing during the day, and your trouble with being overtired, it is likely you will find a sympathetic ear. I even imagine he would be impressed with your running and tennis activities. Certainly you could also enlist the help of a school nurse, guidance councilor or teacher/advisor. The instructor alternatively could let you concentrate on leg work/running during the class time as you have a tennis specific goal. You are not playing football or getting ready for hockey season. He may even have some helpful conditioning tips for you. Again, I would think you are looking for time and efficiency in your workouts, so you are both not over exhausted from physical activity, and can find more time at night to sleep. Sleep deprivation has been well studied. Apart from the mental fatigue that makes it difficult to learn new information, there are clealy measureable decreases in reaction time for athletes, and difficulty gaining new skills. There are even measurable decreases in serum cortisol levels, meaning strength gains from the gym will be reduced. I hope you have a tennis coach who can give you more personal advice.

 

[mike53]

Thanks for all the responses.

Weights is not an option, its a class during 4th period.

I think I will just run every other day around 4-6 miles.

my question is though, if coffee doesnt work, what should i eat or drink to help me stay awake in class?

Yeah, coffee is not going to do it. See if you can stand more instead of sitting, maybe you can stand up in the back of the room and bend over your work. Also, you might try burritos with lots of hot sauce or a cheese steak with peppers and onions.

 

[sando]

try some red bull.. 1 or 2 wont do it. down 5 or 6 and it will get u feeling awake. trust me

 

[charliefedererer]

try some red bull.. 1 or 2 wont do it. down 5 or 6 and it will get u feeling awake. trust me

These responses were posted last week about Red Bull:
http://tt.tennis-warehouse.com/showthread.php?t=288683

Ive had bad experiences with RB, once I had an 8am practice match that I was gonna skip and went out partying the night before that. My coach called me at 8am tellin me they were waiting for me so I had a large cup of coffee, and had a Red Bull. Bad idea: I felt like the energizer bunny, but my coordination was sooo off. horrible experience.

As to the original post, I would not drink Red bull and work out/play tennis because it would make me puke with the sugary syrup.

A patient of mine was out late drinking and had to revive himself to go to work. So he drank no fewer than 14 cans of RedBull to rev himself up. Showed up in the ER with hallucinations and a pulse of almost 200.

 

[mikeler]

These responses were posted last weak about Red Bull:
http://tt.tennis-warehouse.com/showthread.php?t=288683

Ive had bad experiences with RB, once I had an 8am practice match that I was gonna skip and went out partying the night before that. My coach called me at 8am tellin me they were waiting for me so I had a large cup of coffee, and had a Red Bull. Bad idea: I felt like the energizer bunny, but my coordination was sooo off. horrible experience.

As to the original post, I would not drink Red bull and work out/play tennis because it would make me puke with the sugary syrup.

A patient of mine was out late drinking and had to revive himself to go to work. So he drank no fewer than 14 cans of RedBull to rev himself up. Showed up in the ER with hallucinations and a pulse of almost 200.

I play awful when under the influence of caffeine. I get super impatient and agitated.

 

[SystemicAnomaly]

try some red bull.. 1 or 2 wont do it. down 5 or 6 and it will get u feeling awake. trust me

Not the best advice. He is already taking 5-Hour Energy and coffee. One oz of 5-Hour Energy is superior to 8 oz of Red Bull. A full serving of the former is better than several cans of Red Bull. And it does the job without all that sugar and with less caffeine. The Red Bull will tend to cause blood sugar spikes & swings and can result in "crashing".

.

 

[SystemicAnomaly]

I play awful when under the influence of caffeine. I get super impatient and agitated.

Under the influence of caffeine or under the influence of ceffee? There is a differnce.

 

[SystemicAnomaly]

...

my question is though, if coffee doesnt work, what should i eat or drink to help me stay awake in class?

I really think you need more sleep rather than more caffeine/coffee. Perhaps some cardio at the end of your weights class might help a bit -- if you don't have access to an exercise bike then do some jumping jacks and jump rope.

can you explain the image please. i dont understand it.

Take a look at the first link that I provided before that image. The wiki article has a similar (slightly different) image and talks about sleep stages and sleep cycles. If you still don't understand, let me know.

 

[Swissv2]

Is it me, or is this kid NOT listening to any advice about getting sleep?
Sounds like all he just wants advice is how to "stay awake" with caffeine instead.

Already, his brain cells seem to be affected because he is NOT GETTING ENOUGH SLEEP.

*p.s. Hope the OP noticed the subtle ^hint^

 

[chollyred]

One thing you don't mention in your schedule is your diet. What are you eating? At what time of day? Empty carbs and starches will cause blood sugar spikes that will make you crash a couple of hours later (I learned the hard way).

Depending on what you eat and when, you're burning a lot of carbs first thing in the morning when your blood glucose is already at it's lowest point of the day. Coffee, snack cakes, candy bars, sweet cereal, etc. will give you a short lived burst of energy; but like a Red Bull or one of those other drinks, can make you crash hard when the insulin catches up to the sugar you've absorbed.

Looking at your schedule, you should try cutting the early morning running down to every other day, or down to three miles, and maybe cut out one hour of practice to make it four hours instead of five, get your homework done earlier and get some sleep.

 

[r2473]

You're in college, right?

Skip class.

 

[10ACE]

Your Adrenal Glands are out of wack due to your lack of sleep and exaggerated stress you are placing on your body via exertion. It's a double edge sword because with your lack of sleep and over stressed body, by consuming more caffeine you are actually making your self even more tired by again over stressing your adrenal glands. My advice. Take 2 weeks off, sleep till 8-9, and then slowly get back into a better routine. Every athlete, whether they're runners, weight lifters, etc need to take a week or two off ever other month or so, you will notice you come back even stronger.

 

[PhiloPurity]

Not sure if this helps, but if you increase the serotonin levels in your body and brain (either through serotonin-rich foods such as nuts, 5-htp, or SSRI's), you will require less sleep, and will feel much more energized with less sleep than you would otherwise require. Look into this if you are interested.

Furthermore, look into the polyphasic sleep patterns if you can sacrifice practicality for more energy and awake time.

 

[Flyingpanda]

You're a teenager who gets 5 hours of sleep... sometimes 3 on the days that you're doing homework until 2 and you're asking us what you can do to stay awake?

At a certain point food, caffeine, vitamins, whatever isn't going to do the job. You need to be shooting for 7-9 hours of sleep each night.

Also, if you're planning on cutting out some of the running, make sure you're still waking up at the same time each day. Waking up at 5 some days and at 7 some days is really going to mess you up.

 

[canuckfan]

You're in college, right?

Skip class.

Fail. Literally. Classes matter, go to as many as you can. Get killer marks, because you'll be able to translate those into opportunities later on. Parties/workouts are great but make sure to get your sh*t done. Do your best, simply because you can -- anything less is cheating yourself.

 

[r2473]

Fail. Literally. Classes matter, go to as many as you can. Get killer marks, because you'll be able to translate those into opportunities later on. Parties/workouts are great but make sure to get your sh*t done. Do your best, simply because you can -- anything less is cheating yourself.

Are you advocating that the OP concentrate on getting "killer marks" (and a killer job) or learning? They are often not equivalent (but this is another topic, isn't it).

 

[dantesinferno18]

EAT APPLES!!! and some trail mix or mixed nuts they are healthy for you and give you TONS of energy

 

[Gmedlo]

1. Shorten your practice. There isn't any way that you're effectively using 5 hours.
2. Shorten your running session by switching to sprints, which in addition to taking less time are also MUCH more applicable to tennis than long-distance running.
3. Convince your "weights" teacher to let you lift every other day instead of every day.
4. Don't take a nap. It's a complete waste of time and in my experience just lowers the quality of sleep later in the day.
5. Quit your job.

How old are you? From your GPA, it sounds like you're taking AP courses, so you must be at least a freshman. I have to say, as your academic schedule gets more difficult, it will be impossible to devote 5 hours a day to tennis. Unless you have nothing but A's on all of your report cards, you should not be spending that much time on the court.

 

[dbusiness]

There is a lot of good information that was provided in this thread.
If you are a good student you will learn from what others who have experienced a similar situation have done to maximize their results.

Any unnatural (red bull, 5-hour energy, more coffee, and certain
supplements) will only benefit you for so long. In Florida I have read
and seen a few people who were taken to the hospital because they drank
to many energy drinks (caffeine is a drug)

As recommended reduce your workout load, get more sleep, maximize your workouts with sprints, heavier weights less reps if you are determined to continue pushing yourself don’t skimp on the sleep but look at some of the safer recovery supplements that will prepare your muscles and body.

You can use the third day method that helped me. My schedule was heavy and I was able to maintain a pretty high performance level by sleeping more, doing a light workout, and light practice on every third day. There were no losses in fitness, performance on the court or at work using this method but this is not saying it will work for you.

 

[tricky]

Also seems ill-advised to wait until 10pm to start homework. Your brain is ready to go to sleep.

Also, if you're running 4-6 hours every day AND you're going through 5 hours of tennis practice, you're greatly overtraining your body. It doesn't help your tennis. My cousins played D1 tennis, and they didn't do that kind of schedule in high school.

 

[TheSubdude]

I have question about the miles you run. How long does it take you to run them?

 

[kashgotmoney]

OK so I will try to answer all of your questions in one post.

I am 16 years old and a senior in HS.

My one mile time is 5:30
My two mile time is 11:57
My three mile time is 18:44

I haven't timed myself beyond that.

To answer somebodys question, yes, I am taking AP Statistics.

I think I will take your advice about more sleep. I think I will modify my schedule to this

5:00am Run 4-6 miles
7:30am go to school
4pm go to courts
9pm go home.
10:00 Go to bed

What I have basically changed is instead of doing my homework at home, I will do it at school, like at lunch, brunch and in class and also from 3-4.

My job is coaching other people for 2 hours a day. then i train for 3 hours.

I will keep up with my running and weights everyday. the only change is when i do my homework which makes a huge difference. This way i get 7 hours of sleep.

Is this schedule better?

 

[tricky]

What I have basically changed is instead of doing my homework at home, I will do it at school, like at lunch, brunch and in class and also from 3-4.

Yeah, I did that in my last year in high school too. You also learn more because you're actively engaging with other people, which is a much better way to learn.

After running, make sure you eat a really full breakfast. If you can, take a short nap (<20 minutes) after that, even if you feel energized. That will help level out the mid-morning sleepies. That may not be realistic, though.

Incorporate fish oil into the diet. (3-4 daily capsules of CostCo one-a-day fish oil. Yeah, I know that sounds contradictory but that's a safe amount.) The DHA will help your alertness.

Check your heart rate in the morning. If it's elevated, you're going through systemic overtraining and your body is telling you to chill out. At that point, take a few days off from exercise and training.

 

[sando]

i never said redbull would be beneficial for his health or playing.. but it sure as hell will keep u awake

 

[Ken Honecker]

You need to get a minimum of 6.5 to 7 hours of sleep, not 5. You might try to get away with less sleep once or twice a week at most, but even this is not advisable. You might even need 9+ hours for optimal mental & athletic performance.

Try to figure out your sleep cycles so that you are waking up during a REM cycle or stage 1 sleep. If you try to wake up in the middle of stage 3 (or stage 4), you may feel sluggish for a good part of the day.

en.wikipedia.org/wiki/Sleep#Stages_of_sleep
en.wikipedia.org/wiki/Sleep#Optimal_amount_in_humans


A typical sleep cycle pattern (yours may differ somewhat):

Looking at your chart is seems like all those years where I woke up every 2 hours was not only hard on me but might have had an actual scientific reason. I'm allergic to REM sleep!

 

[charliefedererer]

I think I will take your advice about more sleep. I think I will modify my schedule to this

5:00am Run 4-6 miles
7:30am go to school
4pm go to courts
9pm go home.
10:00 Go to bed

What I have basically changed is instead of doing my homework at home, I will do it at school, like at lunch, brunch and in class and also from 3-4.

My job is coaching other people for 2 hours a day. then i train for 3 hours.

I will keep up with my running and weights everyday. the only change is when i do my homework which makes a huge difference. This way i get 7 hours of sleep.

Is this schedule better?

This schedule is somewhat better.
But the training still doesn't make sense for a tennis player, or for anyone interested in conditioning.
All that running, instead of being beneficial, is going to leave your leg muscles in a constant suboptimal state for tennis. And like pointed out above, doing only long distance running is not training for the sprint like short accelerations in tennis, or for the rapid lateral and recovery movements.
That lifting every day, instead of making you stronger, is leaving your muscles in a constant suboptimal state for gains in strength, and for playing tennis.
All that extra work is occupying too much of your time, and even worse, wearing you out, so you won't have the energy to perfom maximally on the tennis court, in school, or socially.
Clearly you are well intentioned and motivated.
Is there anyone locally that you would trust as a coach to give you sound advice for tennis training?

 

[PhiloPurity]

Looking at your chart is seems like all those years where I woke up every 2 hours was not only hard on me but might have had an actual scientific reason. I'm allergic to REM sleep!

Nah, that would be practically impossible if you are still alive and not in a mental institution, because REM is the mostly restorative part of sleep when certain neurotransmitter sources are replenished. Without such replenishment, you would either be dead, or severely, severely depressed.

There are certain sleep conditions where people reach REM sleep much earlier than others and then wake up immediately after a cycle of REM. Perhaps this was the case with you.

I briefly mentioned polyphasic sleep earlier, and what essentially happens when one follows a polyphasic cycle is that a human being takes several short naps without just a whole bunch of consecutive hours of sleep in order to induce REM sleep faster without having to deal with the other, less restorative parts of the sleep cycle.

This link ( http://www.stevepavlina.com/blog/2005/10/polyphasic-sleep/ ) is of a rather distinguished blog where an individual records rather accurately his day-by-day experience with converting into a polyphasic cycle and of how he eventually feels when he has gotten used to it. Perhaps it will be of some intrigue for some of you.

 

[SystemicAnomaly]

Looking at your chart is seems like all those years where I woke up every 2 hours was not only hard on me but might have had an actual scientific reason. I'm allergic to REM sleep!

I'm sure that you are kidding, But it does make a lot of sense since REM sleep is a variation of stage 1 sleep which is very light sleep (close to the wake state). For most ppl it appears that the first 2 sleep cycles are close to 2 hours each whereas later cycles are 60-90 minutes in length.

 

[Xenakis]

When you are young you need more sleep, you simply cannot go on only getting 5 hours, you won't be able to succeed at anything if you are tired (spreading yourself too thin.)

You application is admirable, but ultimately ineffective. You need 8 hours sleep per night, I wouldn't even push it to 7 (every now and then perhaps.)

I'm 31 now and can manage on about 7hrs (meaning I can sleep that much and not feel tired during the day), when I was 16 I needed at least 8, probably 9.

You are still growing, give yourself a break (you don't stop developing until your early 20s, this includes your brain btw, the prefrontal cortex, responsible for decision making and social/emotional intelligence amongst other things)

Work out what is most important to you and focus on it, you should not be feeling tired throughout the day, make sure that is fixed, this is a priority (do not look for 'solutions' like caffeine or red bull or whatever)

Good luck.

 

[SystemicAnomaly]

can you explain the image please. i dont understand it.

Have you figure this out yet? Check out post #40 to see if that gives you any further insight. When we sleep at night the body goes thru cycles that start with light sleep (stage 1 and REM) and then into deeper sleep (stages 3 & $) and back up to stage 1. The next cycle starts a similar pattern of light-deep-light sleep stages.

We typically need to go thru 4 to 6 REM stages (as well as the other stages) which would correspond to 4 to 6 complete sleep cycles per night. Since you are 16, you really should be getting close to 9 hours of sleep at night. It appears that you are getting only 3 sleep cycles where you really need 5 or 6 for your age.

It is not uncommon for individuals in their teens and twenties to feel that they are invincible. Part of this is because melatonin levels start to drop while other hormone levels rise dramatically until the mid-to-late 20s. Do not let your hormones get the better of you by short-changing yourself on sleep. Your brain and body will not operate at its peak and you will make yourself more susceptible to getting sick. Who needs that with the threat of swine flu around.

 

[SystemicAnomaly]

Not sure if this helps, but if you increase the serotonin levels in your body and brain (either through serotonin-rich foods such as nuts, 5-htp, or SSRI's), you will require less sleep, and will feel much more energized with less sleep than you would otherwise require. Look into this if you are interested.

Furthermore, look into the polyphasic sleep patterns if you can sacrifice practicality for more energy and awake time.

Is this really true? I believe that tryptophan-rich foods may help you get to sleep more easily and may even produce a better quality of sleep. Tryptophan is one of the precursors to seratonin. However, I question the claim that it will enable you to get by with less sleep. Do you have studies to back up this assertion? BTW, I've heard a similar claim about taking in DMAE (early in the day).

I am interested in hearing about polyphasic sleep patterns as well.

 

[SystemicAnomaly]

...

4. Don't take a nap. It's a complete waste of time and in my experience just lowers the quality of sleep later in the day...

You might be better off with a 15-20 minute mediation after school than a 30 minute nap. Another meditation in the morning right after waking up or after your morning run could also be beneficial. These are not a substitute for sleep but an adjunct or complement to sleep to help to get your thru the day with a minimum of stimulants.

 

[PhiloPurity]

Is this really true? I believe that tryptophan-rich foods may help you get to sleep more easily and may even produce a better quality of sleep. Tryptophan is one of the precursors to seratonin. However, I question the claim that it will enable you to get by with less sleep. Do you have studies to back up this assertion? BTW, I've heard a similar claim about taking in DMAE (early in the day).

I am interested in hearing about polyphasic sleep patterns as well.

Well, as I have stated repeatedly in my previous posts, I encourage people who are interested by my posts to do their own research based on what I write, otherwise the tedious process of my doing the research for you will really make discourage me to pose scientific suggestions in future posts since the marginal benefit of my doing so (helping my fellow tennis players' breadth of knowledge increase), time-wise, is not going to cut it for me (in other words, I have limited time and I cannot always give you the sources...this is not a college, scholarly board, it is a tennis forum, and thus I don't see the need for me to include citations).

However, if you google "waking up earlier" with 5-htp, you will find quite a bit of results, some anecdotal evidence, some scientific claims, such as the following: "5-HTP increases REM sleep significantly (typically by about 25 percent) while simultaneously increasing deep sleep stages 3 and 4 without increasing total sleep time. 5- HTP accomplishes this by shortening the amount of time you spend in sleep stages 1 and 2, which in certain ways are the least important stages of the cycle. The higher the dose, the more time spent in REM." Source for quote: http://www.holisticonline.com/Remedies/Sleep/sleep_ins_melatonin-and-5HTP.htm .

Furthermore, I have done my own personal research with various serotonin and dopamine levels affecting agents, and I have personally witnessed my sleep time requirements for feeling refreshed having decreased when using agents that increased serotonin in the body, including 5-htp, SSRI's, tryptophan-rich foods, amongst certain other substances. Interestingly, I have seen the opposite with dopamine-increasing agents.

And please click on the link I posted earlier (here it is again: http://www.stevepavlina.com/blog/2005/10/polyphasic-sleep/ ) if you want to learn more about polyphasic sleep. Steve Pavlina's log is very well noted for being one of the most extensive logs on the uberman sleep cycle ever available to the public.

 

[LuckyR]

Thanks for all the responses.

Weights is not an option, its a class during 4th period.

I think I will just run every other day around 4-6 miles.

my question is though, if coffee doesnt work, what should i eat or drink to help me stay awake in class?

You're not listening, you need more sleep not stronger coffee.

 

[PhiloPurity]

Thanks for all the responses.

Weights is not an option, its a class during 4th period.

I think I will just run every other day around 4-6 miles.

my question is though, if coffee doesnt work, what should i eat or drink to help me stay awake in class?

I agree with the poster above me insofar as coffee is not a healthy way to stay awake. However, that is more than likely not going to stop you from trying to take advantage of caffeine to gain more energy (I was the same way my senior year in high school, so I know how stubborn a stressed out high schooler can be, ;-) ). Thus, if you must use caffeine, I suggest something along the lines of Earl Grey tea, preferably with maximum bergamot oil, because it will help you get quite a sufficient bit of caffeine, but without the jitters, and negative long term mood effects. In fact, the bergamot oil in Earl Grey tea has been studied to demonstrate anti-depressent reactions in many people. Look into it if this may intrigue you. ( http://www.google.com/search?rlz=1C...eid=chrome&ie=UTF-8&q=bergamot+antidepressant )

 

[SystemicAnomaly]

Well, as I have stated repeatedly in my previous posts, I encourage people who are interested by my posts to do their own research based on what I write, otherwise the tedious process of my doing the research for you will really make discourage me to pose scientific suggestions in future posts since the marginal benefit of my doing so (helping my fellow tennis players' breadth of knowledge increase), time-wise, is not going to cut it for me (in other words, I have limited time and I cannot always give you the sources...this is not a college, scholarly board, it is a tennis forum, and thus I don't see the need for me to include citations)...

I had really only ever seen one of your 4 or 5 posts when I asked the question. If you've seen very many of my 3000+ posts, you'd see that I've done tons of research on various subjects and have often posted citations or shown some sort of evidence for various claims that most people might not be aware of.

Didn't really think that I was asking for that much from you. But I do appreciate the input that you've provided so far, particularly in this most recent post.

 

[WildVolley]

Kash,

Why do you do all the distance running? Do you run the mile in track?

If not, you could improve your athletic and academic performance by substituting sleep for the exercise. Enough sleep is very important for long-term memory retention.

 

[Ken Honecker]

I've worked graveyard shifts for close to 30 years and I never found caffine to be much help. Sometimes lkthe sugar rush from a can of pop or a candy bar will fire you up for 15-20 minutes but really like everyone has been saying if you want to be less rummy spend more time in bed.

I went through a stretch of years where I didn't alocate the time for much sleep and while I didn't develop any health problems I was never 100% and my memory of a lot of trival stuff that took place during those years is vauge.

One thing I've seen several places is that it is not good to change your sleep schedule from one day to the next by more than one hour which really makes my switching from a night to a day person on my weekends all wrong but you don't have to do that. Forget running at all in the morning. Maybe get up a little before school and do your homework. If you absolutely have to run and you have the strength left in your legs do your road work before bed, take a hot bath and go to sleep.