Exercise-induced insomnia

[Blueberry]

I am preparing to have a little chocolate milk - relax with a nice mystery - and try to wind down a little before - hopefully - going to sleep. I appreciate all of the advice... will likely also try the magnesium - sometimes I "almost" have leg cramps at night so that would help that as well, I am sure.

Careful with the Chocolate Milk - Chocolate has caffeine in it. Maybe milk and honey? I've done that before (though I prefer my own "knock off" of Aveda's comfort tea...)

[Catrin]

Careful with the Chocolate Milk - Chocolate has caffeine in it. Maybe milk and honey? I've done that before (though I prefer my own "knock off" of Aveda's comfort tea...)

Really? Of course, chocolate has caffeine - duh! It is my treat after riding - though I think that choc. milk is a good reward for many things

I DID sleep last night - but I also was able to ride earlier than normal and stopped about the time I usually start... Tonight I just meet with my trainer, it is a rest day from riding so I should be able to sleep 2 nights in a row

[Crankin]

Catrin, I have had the exercise induced insomnia you described... I used to exercise almost exclusively at 5 AM. I couldn't even take a walk after 3 PM without it affecting me. Basically, I have trained my body slowly, to be able to deal with it. I still get up fairly early (5-6 AM) most days, but the exercise doesn't seem to keep me up as much. I mostly exercise in the morning/early afternoon, but I can ride at 5-6 PM and I can get to sleep, if it's not a really hard ride. It took a long time.
I'm a lot like Bleeker, in that I have had to reduce my caffeine intake to just the morning. I love having coffee around 3 PM (funny, the time I would leave work for all of those years), but I pay for it. I can't even have decaf after dinner, when we go out, so I drink herbal tea. Boring. Coffee is my one vice, so I don't like this.

[OakLeaf]

If you like a hot beverage at bedtime, some of the richer roasted teas are nice - Roastaroma, Vanilla Hazelnut, Almond Sunset, various flavors of Teecino.

They don't have any active sleep-inducing ingredients, unlike Sleepytime, but I really enjoy the flavors. Personally, I just cannot abide the taste of Sleepytime, and anyway I'm not sure how much the spearmint in that (which is a stimulant, though not nearly as strong as peppermint) offsets the effects of the chamomile and linden (tilia).

[tulip]

Valerian tea will knock you out, if you can stand the taste, that is.

Have you tried yoga? The final relaxation is really powerful. You might want to check it out.

[BleeckerSt_Girl]

I really like nettle tea, though at first I thought I wouldn't like it since it tastes a bit like hay or something. now I really like it though, it grew on me. Supposed to have lots of good nutrients. Iced or hot.

[Catrin]

Nettles do have good medicinal qualities, especially for women.

I will check out the various teas - I do love tea - but the kind I prefer has caffeine

As far as Yoga is concerned, I don't know much about it. They do have Yoga classes at my gym, but there is extra cost to take it. Between my dues and personal trainer I give them enough money as it is At some point, however, I would like to try it.

[NbyNW]

I've been trying out this computer app called f.lux that adapts your display for evening use. I think the idea is that it reduces the visual stimuli that keeps you up.

I haven't decided yet if it's effective or if I like the visual effects, but it might be worth a try.

[arielmoon]

I have to have white noise of some kind. Normally that is my ceiling fan. I also use earplugs so I dont hear my roommate when he comes in at night.

[Veronica]

As far as Yoga is concerned, I don't know much about it. They do have Yoga classes at my gym, but there is extra cost to take it. Between my dues and personal trainer I give them enough money as it is At some point, however, I would like to try it.

Yoga DVDs! I like Rodney Yee and The Yoga for Triathletes series.

I often have trouble sleeping because my brain won't shut up. Final relaxation pose often solves that problem for me. I used it to get into my own personal space on my last flight (woman sitting next to me was large, had on too much perfume...) I actually fell asleep. Totally unlike me, unless it's a red eye.

Veronica

[Crankin]

I concur with the yoga. I started with the yoga that was part of the Cyclo-Core DVD program and when I finally went to a class at the gym, I didn't feel like a dunce. I did that for about 2 years. I quit my gym last year and have been using 3-4 different DVDs at home, although last summer I took a 1.5 hour yoga/meditation class for 12 weeks (a luxury). I only practice once a week probably, and I know I should do more. Not only does it help with core strength and helping with my various chronic injury things, it really helps my mental health. In fact, I prescribe yoga just as much as any other treatment with my clients. Most people in the US are not aware that yoga is actually a whole system of psychology, not just an exercise process.

[Catrin]

Yoga DVDs! I like Rodney Yee and The Yoga for Triathletes series.

I often have trouble sleeping because my brain won't shut up.......

Veronica

This is me as well.... I will see what the library has before I buy anything. For some reason I just didn't think about a DVD!

[badger]

magnesium really does help with sleep (for me, anyways). I used to just take magnesium, but now I have cal/mag wafers that I nibble on after dinner. A couple of hours later, I start getting really tired and find I sleep very well. Note on magnesium: there are different types, I believe the citrate kind can upset your stomach. My first go at cal/mag liquid left my insides liquid!!

I also like to have sensory deprivation when I sleep, so I'll have an ear plug (yes, one, as I sleep on my side so just in the ear that isn't against the pillow), and if I happen to wake up in the middle of the night, I often put eye shades on, too. Makes me fall back asleep faster.

[OakLeaf]

Then there's the whole dinner at 9:30 thing that goes along with an evening ride. That sure doesn't help me sleep.

Eyeshades (and heavy drapes) are a double-edged sword. They keep it nice and dark as your body needs it for sleeping, but they also deprive you of the morning light that you need to be able to wake up refreshed. If there's a streetlight that shines right into your bedroom window, some municipalities will paint the lens out if you call them. That might not be enough though, since ambient light will still get in your window.

[rocknrollgirl]

I have had insomnia for years. I use valarian drops. I get them at the health food store. They are usually behind the counter. They work great with no effects.

Also +1 on the noise machine. I use a fan, it works well for me.