First: a quick WADA search turned up no results on sleep aids so I’m assuming they’re legal to use (obviously you wouldn’t want to compete while feeling sleepy haha)
The last month I’ve had a tough time sleeping: on the road for three straight weeks, three different time zones, red-eye flights, and still coping with emotional stress from a recent breakup. My sleep schedule is very messed up at the moment. I’m probably averaging four hours a night. My normal sleep schedule is asleep by 9:30-10:00 and up at 5:30. I’m still going to bed at the same time but I’ll literally just lay there for two to three hours before finally falling asleep. I’ve been taking 20 minute cat naps at lunch which helps a bit. And before anyone asks: my room is very quiet, dark, and cool and my mattress is very comfortable.
I’ve done the “mature” thing and pulled my training volume and intensity way down to hopefully stave off injury or getting sick but, obviously, this is optimal in season.
With all of that said, any recommendations for something over the counter? I think I just need a week or so to get my body’s rhythm back. Anything to definitely not take?
I used to work in many time zones too. Not always fun getting readjusted. But I tried to cope without drugs, maybe 1 or 2 melatonin per month. If you just need a week, why not wait it out and let your body adapt? All of the drug sleep aids have quite significant side effects. Melatonin is not too bad, but it has a side effect too if you take it frequently: your body starts to make less of its own natural melatonin.
Also, are you avoiding any lit screens (TV, computer, laptop, tablet, smartphone, etc) in the 3-4 hours before bedtime? Any of those will harm your sleep.
I work shifts so my sleep schedule has been all over the place. More so years ago, but I dealt with it for a number of years.
I tried melatonin, didn’t have any luck with it. Co-workers did, so YMMV I suppose.
As for anything over the counter, co workers tried that too and it never worked well (sleepy during the day, problems with mental focus, stomach issues). I avoided it after hearing about it. It’s not a perfect solution.
There’s the usual stuff: no alcohol, no caffeine after mid-afternoon, no screen time for a couple of hours before bed, keep getting workouts in too!
Oh man. I’ve had difficulty sleeping for YEARS (even before beginning tri training, so that isn’t it), and lately I finally hit on a routine that seems to work. Some things to consider:
If you take vitamins at night, check to see if they contain B12 or things like that. If so, switch to taking those in the morning. Also, try melatonin. Don’t get the kind that is in a gelatin capsule form, but rather get the kind that is a round caplet–those dissolve more quickly. I use 6mg. About a half hour before I intend to go to bed, I turn off all digital stimuli…phone, TV, computer, even bright lights…and grab a book/Nook (the Nook I have isn’t backlit, so it doesn’t bother my eyes). I go and lay on the couch and read with my feet up. I put some ear plugs in as well since it seems even hearing the TV in the other room distracts my brain (especially the crap my wife watches with all the “bleeping” out of every other word!). Then, once I get drowsy enough that my eyes close while I’m reading, I head to bed avoiding all bright lights. I keep the ear plugs in and also use something called a “Dohm”–it’s a white noise machine. I never travel without it.
If all else fails, try some Benadryl or OTC sleep aid with diphenhydramine (same active ingredient as Benadryl), and/or some ibuprofen.
I work some night shifts so have to take something sometime to sleep when I get home. Have had BIZARRE dreams on melatonin so do not use it anymore. Great prescription drug is Lunesta, but its pricey. My go to is usually just Unisom (the doxylamine version, not benadryl). I find the morning after side effects are less for me…
Ibuprofen for me. I take 1 small tablet of the generic version that CVS sells if I am having trouble sleeping. Also no booze for 2 hours before bed if you drink.
+1 for melatonin. Just make sure you are not taking more than 3mg per night. That’s one pill typically. I took melatonin for a while when I first quit drinking because I couldn’t sleep. Eventually I was taking 3-4 x the recommended dose to get to sleep, don’t do that. If you are not a melatonin user taking just one serving should work great. It does drag on a bit, not a crisp break like an ambien, but it’s worth it not to take a prescription sleep medication if you can avoid it.
I work some night shifts so have to take something sometime to sleep when I get home. Have had BIZARRE dreams on melatonin so do not use it anymore. Great prescription drug is Lunesta, but its pricey. My go to is usually just Unisom (the doxylamine version, not benadryl). I find the morning after side effects are less for me…
This. I have NEVER remembered my dreams for long as I can remember. Tried melatonin a few times and had the most vivid horrible dreams. I hated it.
usually I am asleep 5 minutes after hitting the pillow. The better half always laughs because we will be mid conversation (meaning she is just thinking out loud) and Ill be asleep mid way through haha however - I use the night time sleep aid sometimes. Non habit forming and cheap. However your body gets immune to it after 3 days of straight use but I use it 2 days in a row sometimes and I am out hard.
I don’t travel for work, but I have had trouble falling asleep since I was a little kid. The generic sleep-aid pills work (I take 1/2) but leave me groggy and I need to be able to wake up with my 1 year-old daughter a couple nights/week.
For me, one (big) glass of red wine or a cocktail helps calm my mind 30 min before bedtime. Then I have found that some version of “counting sheep” really helps. As much as my wife makes fun of me, I break down and build up a bike in my mind.
Gives your mind a job to keep those real thoughts at bay, but it is mindless enough to relax. I also find it’s about confidence. If I believe I can fall asleep I usually can.
I don’t travel for work, but I have had trouble falling asleep since I was a little kid. The generic sleep-aid pills work (I take 1/2) but leave me groggy and I need to be able to wake up with my 1 year-old daughter a couple nights/week.
For me, one (big) glass of red wine or a cocktail helps calm my mind 30 min before bedtime. Then I have found that some version of “counting sheep” really helps. As much as my wife makes fun of me, I break down and build up a bike in my mind.
Gives your mind a job to keep those real thoughts at bay, but it is mindless enough to relax. I also find it’s about confidence. If I believe I can fall asleep I usually can.
For me, one (big) glass of red wine or a cocktail helps calm my mind 30 min before bedtime.
And if you are a little hungover, a toot of coke mid-morning will help…
Just coffee. Maybe with a little Baileys. /pink
While I know it is not ideal to be dependent on alcohol to sleep, I have experienced better results with wine than any sleep-aid I have tried. I feel way less groggy after a glass of wine than after taking nyquil.
I’m asleep 5 minutes after hitting the pillow. But then the lady is an insomniac. Takes her 2 or 3 hours to fall asleep, tossing and turning, and she wakes me up repeatedly. Frustrating. She’s tried all the things in this topic and just about everything else. Her issues are 100% cerebral. She can’t tell her brain to shut up.
I’d also suggest a podcast to help quiet the mind. There’s one called “Sleep with me” that is a little strange but seems to work. I also listen to a weekly WWI podcast that is interesting but the guy is very monotone and usually knocks me out.
Another vote for melatonin. Good sleep hygiene is obviously the first step, but I’d recommend trying for melatonin for a bit prior to any of the prescription drugs.
We give most of the patients at my hospital 6mg. I don’t take it regularly, but I’ve used it in the past when flying across the Atlantic or switching from days to overnights with good success.
Also, if I’m lying in bed and can’t sleep I like to either (a) get up and journal, writing down all the thoughts that are racing through my head do I’ll stop thinking about them or (b) try to fixate on one thing and just run through it in my head over and over.
A couple of Benadryl do the trick. Cheap, non habit, and help with the allergies too.
This is what I do. I tend to go through periods where I just don’t sleep that well. If I take a benadryl (sometimes two) for just a couple of nights in a row it seems to help sort things out. I also find a nip of good bourbon right before bed helps quiet the mind down to get to sleep (not a huge pour or anything, just a nip).
Melatonin. Plus your usual sleep hygiene things; wake up at the same time every day, dark room for sleep (pay attention to clocks and other things that maybe lighting up your room), no screens in bedroom, white noise machine, avoid screens right before bed, avoid really bright lights right before bed, no caffeine after noon, cool room temperature if possible.
