tajsss

I started commuting just to school about a month ago. I am now driving half way and riding the other half to work as well. It is only 9 miles. I have been doing this for about 2 weeks now.

I get to work and shower and have plenty of energy for my first few hours at work. I then go to lunch, in a car with coworkers, and by the time we get back I feel really tired and drained. I feel a bit better after my ride once I get off but have no where near the energy on the way home that I do in the morning.

I sit in front of a computer all day during work which doesn't help. My work days are also 10 hours long so I have longer to sit around and get tired. Anyone else feel this way? Any suggestions? I just read the whole "Commuting to lose weight" thread. I'm guessing having a snack in the afternoon which I normally do such a granola bar or something, but it doesn't seem to help much.

Tim

10ch

How are you sleeping lately?

I started commuting a couple of months ago and I noticed that I sleep so much better and tend to go to bed a little earlier.

tajsss

I have always slept fine and not much change since commuting. My wife has to wake me up, alarm doesn't cut it, and I am late to work when she is away on business. Maybe I am not getting enough hours though? I am probably on average only getting 6-7 a night.

Tim

jbone

Try to eat smaller meals but more frequently. Six small meals a day is better than a couple large meals. Your body will burn fuel much more efficiently as your metabolism increases. It's like throwing a book on a fire...you put it in all at once and it burns hot for a little bit but you are left with a bunch of unburnt pages, but if you put in a few pages at a time it burns long and strong.
I try to start my morning with a bowl of cereal, then at morning break a cup of yogurt, at lunch a sandwich and chips, afternoon break a couple pieces of fruit. By the time I head home I have a ton of energy.

jamesdenver

what are you eating? a lighter lunch spaced with snacks at 9a and 3p works for me.

i'd hit the salad bar, or bring in tuna, chicken, hard boiled eggs, for lunch. heavy lunchs like pastas, big sandwhiches, get me tired too.

i get the same way sometimes around 3pm. -- if it's nice out take a 10-15 minute walk.

but i think any afternoon slumps can be based on food.

i eat yogurt and granola at 6-7 before leaving, small snack at 9, medium light lunch at 12-1, granola bar or fruit at 3, (with the PB).

also i'm the last person who should saying this, but lots of AM coffee makes you tired too. although i have no plans to quit

tajsss

Thanks for the suggestions. The whole 6 meal a day thing is tough to do. I'll give it a shot and see how it goes.
Thanks,
Tim

james_swift

Two words: carbo crash. I get it every time I join the buddies for the "eat-all-you-can" buffet at lunch time.

fallstorm

I've found that I need 8-9 hours of sleep per night to be fully rested during the next day and many doctors say that the minimum a person can get by on is 6.5 hours. You might try to curtail your TV watching later in the evening, as the overstimulation of both visual stiumuli and what you're watching will affect your ability to sleep. Don't drink caffinated beverages within 3-5 hours of bedtime, get up at the same time every morning... you've probably heard that by now. If you still have sleep problems, you might ask your doctor about taking some Valerian Root or a 1mg tablet of Melatonin to help you relax and conk out. Calms Forte, manufactured by Hylands, is also a good sleep aid. None of these leave me feeling sluggish or drugged in the morning, but it's important to only use one (and ask your doctor first). I've also found that it's easy to condition the brain into thinking the bed is for more than sleep. If you're doing things like reading or working while sitting on the bed, do it at a desk or in a chair. Your brain needs to be conditioned into thinking that when you're in bed, it's time to sleep.

Is your workplace darkened? When the body goes from a bright environment (outside) to a darker environment, the brain starts shutting down for a hibernation (sleep) cycle. I like it dark, but I have a hard time staying awake without leaving some lights on until an hour or so before bedtime. The brain also signals an upcoming hibernation cycle when the body cools. If you're coming from a warm restauraunt to a cool computer room that might be what's happening. Can you bring a desk lamp with a higher-intensity bulb (75 watt or so) and use it at your desk? If you like to bathe or shower before bed, do it at least 2.5 hours before you retire for the night.

I'd also say that on your breaks it might be a good idea to walk around the block or the perimeter of the building to tell your body it's not time to rest yet. That helps me when I start getting tired, but at that point there's not a whole lot you can do but get some sleep.

swwhite

I have had that problem for about 40 years. I don't think it is terribly uncommon or it wouldn't be a subject of jokes at seminars given after lunch in darkened rooms with overhead projectors, and they wouldn't have siestas in other countries. I hate to say it, but perhaps the first line of inquiry should be to go to bed earlier and earlier until you wake up at the required time without an alarm clock. Then you would have the amount of sleep you need. Then, see if you still fall asleep (or feel tired) after lunch. If not, then the problem was that you needed more sleep.

Maybe there is some part of the job that requires moving around or being on the feet. If that could be moved to after lunch, and the heavy-duty sitting moved to before lunch, the moving around could freshen you up a bit after lunch.

It is my personal opinion that every work place should have a nap room, and employees who need it should take a 30-minute nap during the day. It sounds bad in our culture to hear that so-and-so is not available because he is napping, but how is that any different than doing anything else of one's choosing on one's lunch break? It's sounds fine to say someone is out to lunch, whether or not he is lunching, but sounds strange to say he is napping. However, which is better, taking a half-hour nap and being sharp the rest of the day, or spending the entire rest of the day fighting fatigue at one's desk? Sorry, just a personal rant.

jamesdenver

agreed - i should take a picture of this storage room we have - it's neat and organized, and we never use the media. it was three stalls which are perfect for laying down, every once in a while i go do this - and it's AMAZING how the rest of your day feels. a 10-20 minute nap recharges you and makes you feel more "up" til bedtime

Tree Trunk

The nap thing is legitimate, but 10-15 minutes is probably enough. I was doing that in the middle of the afternoon for a while until my company decided that the room I used for the nap was going to be used for something else.

Digesting food takes a lot of energy. That's why people feel like taking a nap after a large meal. But you're probably just experiencing what most people experience and you're probably noticing more because your cycling is making you more aware of your energy levels.

10ch

jbone, you're giving a whole new meaning to "fire in mah belly."

DataJunkie

I had the same issue. Or have depending.
Mine was caused by nasty lunch food. I tend to operate just fine with less sleep.
I now eat healthier.

It occasionally pops up when I do not bike into work. I can not seem to wake up or stay awake on those horrible days.

tajsss

Thanks for all the suggestions everyone. I've been lurking on this forum for a while and have already learned a lot.

I think mine might be more food related. I have always gotten by on little sleep once I am awake. Once I actually get up out of bed I feel I have plenty of energy and the tiredness just comes after lunch. I think I'll try the whole food thing first. Eating more meals and healthier lunches will hopefully help some. I think Tree Trunk hit it on the head with my increased cycling making me more aware of my energy levels.

My wife is already headed to the store on the way home to buy us some more fruits and vegetables and other healthy things to eat for snacks at work (I got her commuting also).

I did go take a walk around the building a few minutes ago and that seems to have helped. I guess I'll have to actually take my breaks now too.

Thanks again,
Tim

Guest

It may be just that you need to eat smarter. Without knowing what you eat, I have to assume that you're eating foods that digest quickly, which leads to lowered sugar levels and feelings of sluggishness throughout the day. If you pick foods that are lower on the glycemic scale (and also lower in fat, since the glycemic scale doesn't distinguish between saturated and unsaturated fats), you can possibly stop this sluggish feeling you have in the middle of the day when the blood sugar levels are typically lower.

It may also be that you're not eating enough for your activity level. Of course, when you do your first activity of the day, your endorphins will be high and you'll have that spike in energy from that alone. But if you didn't eat enough for breakfast, and/or you just didn't eat enough during the day to cover the energy expenditure you do normally, it can also lead to that feeling of sluggishness.

Any possibility you can go over what you eat during the day and when?

Koffee

Daily Commute

I agree with koffee about eating smarter. As a back up (stress on the words "back up"), bring some powdered energy drink to work (Powerade, Gatorade, or whatever you like). That keeps me more alert on the way home. I also keep an energy bar (Cliff Bar or Powerbar) in my seat bag in case I bonk on the way home, but I find that eating one of those messes up my dinner.

tajsss

I can probably tell you I am already not eating the way I should be.

Breakfast happens probably only 50% of the time. It is usually a bowl of cereal with 1% milk, 2 of those crunchy granola bars(natures valley or whatever they are), or 2 pieces of wheat toast. I usually do not eat breakfast till I get to work to save time as I have to be here by 7am. That puts me eating usually around 7:30.

Lunch we usually go out. Subway is common. 6inch sub with some baked lays are my favorite. Wendy's is real close and common. Spicy chicken sandwich and ceasar salad is common. Occassionally we'll go to a mexican restaurant for a long lunch or a chinese buffet if we have time. Lunch usually occurs around 11:30am.

Then comes my long break as I do not leave till 6pm. I haven't been consistently eating snacks in the afternoon. Sometimes another granola bar or apple. Sometimes just a diet vanilla coke or diet coke with lime will sometimes get me through the afternoon around 3 or 4pm.

Then I leave around 6pm. Get home around 7 or 7:30 and eat dinner. The wife cooks most nights. She has been cooking a lot better. Usually some sort of meat and vegetables. Chicken being most common, with occasional shrimp, fish, or steak thrown in.

Obviously I'm still on my 3 meal a day if that.

Hopefully if I start forcing myself to eat breakfast everyday and more and better snacks throughout the day things will get better.

Tim

genec

I was going to say the same thing... loading up on carbs at lunch and you can bet on a 2:00 PM nap.

Try eating lighter or more protein for lunch vice the pasta/bread/etc...

Guest

1) Breakfast needs to happen 100% of the time, but you know that.

2) You need to eat before you leave out. If you can't get the time, wake up 10 minutes earlier. If you make your breakfast the night before, then all you have to do is eat and run. You need those few extra carbs to get your carbohydrate burning going. Without it, you're going on 70% carbohydrate reserve depletion from sleeping overnight. You're running on pure endorphins, then you get to work and eat, and by that time, you're already lacking carbs, and you just made things go from bad to worse.

2) I wouldn't trust those granola breakfast bars. They may be higher in fat, but still lacking in carbs. You would have that feeling of fullness (satiety), but it wouldn't last. Try something that's lower in fat and higher in carbs. You need them. Carbs are your friend. Without them, you're going to be feeling pretty tired! Try something like bagals and that cereal that is lower in fat and higher in fiber for breakfast, and perhaps some yougart and half a bagal with a thin smear of fat free creme cheese (or peanut butter) and orange juice (100% fresh, not from concentrate). This is a for instance. It's slightly higher in calories, but also higher in fiber and has a higher glycemic index, so you'll end up digesting the food longer, which will keep your blood sugar levels up longer, and it will keep your energy levels higher overall.

For a midmorning snack, I'd suggest a bagal with a teaspoon of peanut butter, or some fruit that's lower on the glycemic index, such as an apple, prunes, or cherries. You can also add in an ounce of cheese. You can get the cheese prepackaged at the supermarket and grab a few to leave at work.

Lunch, again, you'll eat for the slow carb burn- eat a turkey sandwich on whole wheat bread with just a splat of a condiment, along with lettuce and tomatoes. Have a plain salad on the side and you can add in a few slices of carrots and some tomatoes and cucumber slices in the salad mix. You can also cut up another ounce of cheese and stick it in your salad or eat it straight.

Mid-afternoon, you can have a handful of peanuts, a piece of fruit, and a slice of bread (like pumernickel or whole wheat, or cracked wheat or something like that). That should keep you going until it's time for you to go home.

For dinner, have about 4 oz of meat (any type), some brown rice, some spinach (or another veggie dish), and a pasta dish (4 oz). You can have another piece of fruit if you want something sweet, or some raisins or something along those lines.

Cut out the soda, diet or not. It's a calorie waster and it rots your teeth anyway.

This is what I would hope you'd aim for.... it's a sample diet with enough carbs to get you through the day, but low in fat at all. It should keep your energy levels high throughout the day and going into the evening.

Koffee

robmcl

Just to chime in on the nap thing. I have been taking 10-20 minute naps in my car (when I don't bike commute) for over 10 years now. It helps greatly. The downside of taking my bike to work is that I lose this. However, at my new job I might be able to get away with putting a pillow on my desk with ear plugs on days I bike commute.

rpc180

I have the same issues. I don't know why the whole floor likes the place dark and leaves most of the overhead lights off, but it easily puts me to sleep since my cube in the middle of the office and not near any windows. I dimmed my LCD monitors cause they were causing headaches with the low lighting. Things get worse when I eat a heavy / non-healthy lunch like a greasy steak and cheese or General Tso's Chicken with fried rice. Tastes good going down but feel like a sloth the rest of the day. Food comma; sucks.

To counter it, I've been trying to eat outside of the office, light lunches, near windows or outside if the weather is forgiving. Resets the metobolic rate. I also eat towards the end of the day around 2pm. If I come in early that day, I'll take a longer lunch, spend half of it in the gym and grab something light and quick to go back to the office.

unkchunk

Generally, I feel like taking a nap after eating any meal. I figure it's an "I got my reward, now it's time to relax" type of thing. Instead of sit down lunch I have a protein shake and take a walk. If I didn't, I'd want to nap too. And I can't just cat nap for 10 to 15 minutes either, it's got to be 2 or 3 hours. The big meal is at home for dinner, I could be tired but maybe the quest for food keeps me going. Countries that have a siesta culture also tend to have the biggest meal of the day before the siesta.

I think eating is going to be a little different for each person, because each person's schedule/activity is a little different. Maybe you could keep a journal of what/when you eat and when you are tired and the activity rate of that day. Then adjust your eating with what makes you feel better. I have 2 to 3 protein shakes, not because I really like them, it's just I feel better. After a while I started to crave them like a I was a pregnant woman.

Anway you stated that you recently started biking and also that you read the whole "Commuting to lose weight" thread. I assume then that you are/were overweight and out of shape. Not trying to be mean, because that was me 2 years ago. Your old food patterns just aren't meeting your new physical activity patterns and just need to adjust. It's natural and will take a little time.

tokolosh

happens to me all the time, and i've noticed that now that i'm commuting any sleep deficits definitely hit me harder throughout the day. i'm totally onside about the nap thing, only for some people it's a mistake; sleeping at all seems to set their bodies for a full 8 hours and then leaves them stumbling around like boris karloff's remains for the rest of the day if they cut it short. it's not pretty at all. and sometimes it can also carry over into feeling wide awake and bushy-tailed at 3 am. naps are a dangerous thing.

one way that i manage on really bad days is to go outside for five minutes or so every couple of hours. i think air quality is often a genuine problem in a lot of workplaces, and so just going outside and breathing makes a big difference to me if i'm unravelling. i don't do the Official Lunch thing, so i can't comment on that.

Guest

Nothing wrong with a good power nap in the middle of the day. I think 30- 45 minutes break in the middle of the day would do wonders.

Koffee