Does anyone have any problems sleeping? For the last month or so I have had the hardest time relaxing at night. I cannot seem to calm down my mind and just dose off.
The last 2 nights I have used Tylenol PM (one tablet) to fall asleep. I works like a charm. I am not a big fan of doing this though, using drugs to fall asleep. I believe in keeping my body as clean as possible all the time but I am having some trouble with this sleep thing. It seems as though every time I lay down to bed I start going over every training aspect in my head. Obsessive compulsive I guess.
I was curious if there is anyone else out there that has this kind of trouble and what they do to resolve this issue?
Hmmm. I find that if I am training and working hard that I sleep OK. there is a concept known as “sleep hygene” which refers to behavior patterns surrounding sleep and creating an envrionment condusive to sleep.
Do some web surfing on “sleep disorders” to learn more.
I’m like Tom in that when my training volume is relatively high, I have no problems sleeping and I seem to be able to forget about work stress easily too. (When I am being idle, I often struggle to get to sleep).
I’ve read that overtraining can exhibit as sleeplessness. Have you undergone significant increases in volume/training recently?
No…No…I am actually in a Base training phase right now. Only putting in about 16 - 18 hours a week in training. Last week was a recovery week for me (only 11.5 hours of training).
I was just discussing this same problem for myself with a physician colleague today. While not diagnosing me per se, since I didn’t ask him to, he did say it is common to have trouble with sleep rhythms at this time of year because of the shortening of the days (assuming we’re in the northern hemisphere). He suggested just what you’ve done, using a sleep aid like benadryl, Tyelpnol PM or a short acting benzo like Ambien, for about 7 days just to reset the system. He also suggested that using melatonin can be helpful, because that substance signals to the body that it is dark outside, and time to go to sleep. He said some studies have shown recently that it can be used in the morning, paradoxically, to delay the sleep cycle a bit later in the evening, for people who fall asleep early but cannot stay asleep. Thirdly he mentioned what most of us know, which is exercising later in the day can kick in the HPA axis and stimulate production of adrenaline and cortisol and other stuff not ideally suited for going to sleep. Not dispensing medical advice over the Internet, just relaying what I learned to day. YMMV.
I have a horrible time falling asleep if I work out in the late afternoon or evening. Big Peet’s coffee at 9:00 PM, no problem. Out like a light. Easy jog at 9:00 PM and I’ll lay in bed for three hours tossing and turning. I also notice that during my light weeks my entire rhythm gets messed up. Appetite, sleeping hours, moods, everything.
I have had problems also. Try this.No caffieine after mid day. I believe tylenol pm is nothing more than tylenol and benadryl. I would (and have) taken just the benadryl.
High Cortisol levels will keep you from sleeping. These levels can be elevated due to stress and exercise, just to name a couple. Make sure you’re system is not overly stressed either at work, during exercise, or by something you haven’t even thought of. I go through the same problem from time to time. And sometimes it’s just not any of the above. Can’t pinpoint why I can’t sleep well. It just happens. Has anything changed in your life? Different routine? Change in eating pattern or diet?
As other have stated, this is a classic symptom of over-training. You said you were base training right now so it’s most likely NOT over-training. What about the gym? Doing any weight work? That could do it. Have you tried doing 10-20 very deep inhalations/exhalations – holding your breath at the end of the inhalation, at bedtime? Try it if you haven’t. I, like you, use Benadryl as a last resort. Because not getting good sleep is worse than an occasional Benadryl for a training athlete, IMHO.
And try to clear your mind of everything and just think of null or void or nothing at all. Or, picture yourself sitting on a rock next to a river. That visualization is soothing and relaxing to most people. Think can also visualize of all the energy in your body slowly escaping through your feet. Some of those occasionally work for me. Heck, I’m getting sleepy right now thinking about it.
One of the brain neurotransmitters involved in sleep is serotonin. This is synthasized from the amino acid tryptophan using vitamin B6 as a catalyst. You could try popping tryptophan and B6 from the health food store or get it from food sources such as milk and brewer’s yeast.
This is a good layman’s article that explains a bit about tryptophan and gives suggestions of foods to take and to avoid if having sleeping problems.
I think you still in mourning since Faye Wray passed away this summer. It is not uncommon, try some therapy and stay away from skyscraper which remind you of her.
And go easy on the banana daiquaris, they only mask the pain.
Thanks to everyone for there input. I tell you what, it sucks to toss and turn for an hour or so.
I find that all I do is think of racing, training, equipment changes, race strategies, the next days workout, etc. I might need to get a hobby away from training (haha). It can be quit unnerving. You are right, I need to clear my mind.
I will try to start cutting my workouts off at 3 pm from now on and see if that works. I will cross my fingers.
I have had recurring bouts of insomnia since I was about 5 years old, so I feel your pain. I agree with most of what has been said so far…particularly the advice to take a sleeping aid to reset the system. Sleeplessness can pereptuate itself and it can be important to break the cycle, sleep aids can really help with that. I have actually found some of the prescription medications (ambien) to be less hard on my system the next day than benadryl or (another favorite of insomniacs) Nyquil (which is mostly alcohol).
I completely gave up alcohol…it can really interfere with sleep patterns (even one glass of wine can screw up my sleep).
I have also found that trying to maintain a schedule that doesn’t vary too much really helps.
And thinking about exercise really keeps me awake. In the 80s when I taught aerobics (yes I had torn sweatshirts and leg warmers, yes it is embarrassing), I used to think about my choreography at night and I could never sleep!!! Now I try to think of calming things.
There are a few days a week when i can’t help training later in the evening. This kinda screws up my sleep schedule, especially when it’s a hard workout. I’ve heard alot of people recommending melatonin, would this be OK to use regularly (say, 1-2x per week) after an evening swim to help me fall asleep? Is the best place to get this a health food store? How much should I take? It’s hard to find out this info from websites that are trying to sell it.