I sleep 7-9 hours per night, though my last hour is usually crappy (I'm the last person to wake up in my home, so even though I'm in bed with my eyes closed, there's plenty of noise disturbing the last hour of sleep). I eat probably about 80-90% paleo, with diet coke (approx 2 cans a day) and some dark chocolate as the primary exceptions. Lots of leafy greens, kefir and kombucha every day and bone broth most days for gut health. No other caffeine or sugar or other stimulants. No meds. Post menopausal, on HRT.
I usually wake up feeling a little sluggish. I perk up for the morning, but then by after lunch, I'm super sleepy. Then tired again from about 5-7pm. By about 10pm, I am WIDE AWAKE. I force myself to go to bed at about 11:30-12, but not because I'm tired.
I exercise whenever I can, which lately has been about 4x a week, at varying times per day. Doesn't seem to make much of a difference.
I would kill to feel as peppy the rest of the day as I feel from 10-12 at night. Any ideas?
I'd recommend trying to adjust the dark/light cycle you're exposed to.
First, reduce your blue light exposure after sunset. I've been using amber glasses to do so for the last few weeks, and it's helped me get to sleep faster and earlier. Normally I'm yawning about 2 hours after I put them on. My wife has commented that I toss and turn less now. Alternatives to the amber glasses are reading by candlelight, or maybe relaxing/meditating in the dark for a time before sleep.
Second, get some bright light exposure ASAP after you get up. Going for a walk outside and seeing the sun can be helpful, and I've had some success with using a lamp on a timer to make waking up early in winter months easier. Seth Roberts has written about this a fair bit.
Setting up strong natural day/night signals should help, but sleep and energy seem to be very individual. Please keep us updated on what you try, and what works for you!
Just might be worth dumping the diet coke to see what happens..there are some weird chemicals in there.
Then try the leptin reset by eating a big protein breakfast as soon as you get up each day-that means 50 gm of protein.
Your HRT may factor into things, but I am not up on that so research it elsewhere or wait for a wise Paleo Hacker to respond.
When you wake up in the morning, get up right away instead of lying there not sleeping anyway. I think if you are actually up longer and more tired at bedtime you may sleep better, earlier, meaning going to bed by 10PM rather than 11:30 PM.
I have just adjusted my own similar crazy sleep pattern and am waking up with the chickens at sunrise.