I'm looking for some advice regarding my awful sleep. I'm one of those people who goes to bed reasonably early (say 9.30-10pm) and falls asleep without too much problem, then wakes up anywhere around 1-3 am, is awake until around 6, then has to get up an hour later feeling like arse.
This has been going on for months. I've been fairly low carb paleo for around 10 months and I look and feel good. If I could just sort the sleep I'd feel great, so it's extremely frustrating! I'm fairly certain my carb intake/eating and workout times are the main pieces of this puzzle but I'm just not sure how to fit them together.
My routine looks something like... Up at 6.30-7am, a fat-protein breakfast with coffee about 9am, a fairly typical paleo lunch about 1ish (meat/fish with veg/salad, good fats) sometimes a snack of say nuts or some ham around 5 if I feel I need it, crossfit at 7, then dinner about 9. I crossfit 3-4 times a week, and eat dinner much earlier when I don't go, although this doesn't seem to make any difference to my sleep. Dinner tends to be smaller but heavier on the veg with the occasional small amount of sweet potato in there. I often finish this up with a hot drink made of camomile tea mixed with unsweetened cocoa powder, although more recently I've been drinking Natural Calm before bed (again, no noticeable difference).
I'm female, 5'3, 128lb, carbs are almost always under 50g and calories come in around the 1500-1600 mark.
Sorry about all this detail, I just wanted to provide a full picture! So, any thoughts on what it is about this daily routine that could cause me to be awake in the night? I've read that eating breakfast first thing can be helpful in resetting your cortisol/melatonin cycle, does anyone have any experience of this? Could the cocoa be making it worse? Up the carbs? I have to confess here a latent fear of upping the carbs; reducing them helped me shed about 25lb so I'm worried about increasing them and finding I gain sone of it back. Is this reasonable? Does anyone know if working out in the pm can affect sleep? I love crossfit and 7pm is really the only time I can go. It doesn't seem particularly late, but I do have a bit of a workout high afterwards.
Any suggestions at all would be most welcome, I'm at my wits' end.