Sleeping problems

Ollieda

Has anyone else find they have sleeping problems when increasing training load.

I've just started getting back into training properly again (i keep having un planed breaks) and once again I am finding myself struggling to sleep. Last night wasn't bad but as you can see by the time of this post.....today there's no hope!!!

Tried everything then just gave up and turned on the laptop!

Anyone got any tips, sort of just knocking myself out with the frying pan.....

sods_law

how close to bed time are you eating / drinking?

stressed at work?

smithy1.0

yeah, I have the same problem after consecutive days of training. Went to a training camp in spain, I think I only slept 1 full night and I was there for a week doing 4-5hrs in the mountains every day. Didn't affect my performance though interestingly enough. Try taking calcium/magnesium supplements - they seem to help a bit. I think it is caused by too much activation of your SNS system (fight or flight) and your body can't relax properly. I get it after racing too. Half the time I just got up, read a book to relax then went to sleep again when I felt sleepy.

Ollieda

sods_law - I normally aim to eat around 6 / 7 oclock and try to only drink water after then...although the occasional squash drink is had but not in quantities enough to disturb sleep. As for stress at work.....well at the moment im unemployed and running out of money, yer theres some stress, but this problem has been here before.

smithy - i might give the supplements a go, a bit of google has suggested ZMA but it's a bit on the pricy side being more of a body builder thing now!

I even tried drinking whisky as a night cap last night, i hate whisky!!!!!

PinkPedal

Are you doing your training in the evenings too close to sleeptime?

I find tv/compter also really interferes with sleep patterns. Maybe try no tv/computer after a certain time in the evening.

I also have a "hypnotise youself to sleep" track on my ipod for when it gets desperate! might be worth a look, if you like I can find out who its by.

LittleB0b

A few drops of lavender oil on my pillow can knock me right out. Worth a try to see if it works for you.

Also summer can be a bit of a sleep muddler - keep the curtains closed in your bedroom during the day to keep it cool and make sure your curtains block out plenty of light. I find i sleep best when it's cool and dark.

Cumulonimbus

I actually find that eating something later on (10pm to midnight) helps me sleep. If i dont eat late on then i normally wake up during the night feeling very hungry and cant get back to sleep.

ut_och_cykla

There is a protein drink called specially designed to help athletes sleep after hard sessions. It does work for me (not an athlete in that sense - was just forced to train rather late in teh evening for a while). As someone else has suggsted a small meal/snack befor eyou go to bed - typically a milky drink, might help. Oh - and if you're unemployed - make sure you get up early enough in the day otherwise your day/night pattern body clock will drift...!

Bronzie

ut_och_cykla wrote:

There is a protein drink called ......................

Finish that off for you - SIS "Nocte"

http://www.scienceinsport.com/acatalog/ ... letes.html

I found it tasted foul and have found a milky Ovaltine to be just as (in)effective

Rouge Penguin

I only struggle when i've really exerted myself on a hot evening and not kept myself hydrated. Otherwise (touch wood), i can drop off any where, any time.

As said, people in white coats say you shouldnt stimulate yourself (Ooh and indeed Errrr) near to your bed time. So switch off as much electrical gear as poss, turn off your mobile and not just put it on silent. No PS3 or Xbox. Dark, cool room. No Caffiene or sugary drinks.

Are you drinking to much coffee etc during the day and its not out of your system yet?

ut_och_cykla

Bronzie wrote:

ut_och_cykla wrote:

There is a protein drink called ......................

Finish that off for you - SIS "Nocte"

http://www.scienceinsport.com/acatalog/ ... letes.html

I found it tasted foul and have found a milky Ovaltine to be just as (in)effective

Thanks - thought I'd google the name and forgot - yes - very urk taste! But did work.

ride_whenever

nocte is a pretty personal thing, i know a few guys who had really really INTENSE dreams when they were using it.

Try to avoid lactose/gluten before bed as they generally don't actually help. Herbal tea works pretty well though.

Headhuunter

Yeah I've had issues sleeping after heavy exercise sessions - either running or riding. I drink camomile tea and that seems to help sometimes. I think the intense exercise stimulates the body and leaves it with an exceess of adrenaline or something pumping around. I usually feel tired but can't drop off for very long...