Sleepless nights
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TriSooner posted 11 weeks ago.
KitKat wrote:
Yes and sorta yes. If I train too late at night (for me, that's anytime after 7pm), I have a hard time going to sleep. And on weekends after long rides and/or runs, my mid-day nap is usally intersperesed with leg cramps. So I try to train early AM and on weekends stay awake for a few hours after training and eat/rehydrate before going back to bed.
Does anyone else get exercise induced insomnia and/or restless leg syndrome?
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jhudalla posted 11 weeks ago.
Not me, after a long day I sleep like the dead.
Weary is the path that does not challenge.
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gfd posted 11 weeks ago.
No matter how tired I am I don't sleep well if I swim after 7 PM. Unfortunately, I have no other choice 2 or 3 times a week. I usually don't get cramps, but wake up at 1 or 2 and can't fall back to sleep.
"If you set a goal for yourself and are able to achieve it you have won your race." -Dave Scott
~Garen~
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diluzio123 posted 11 weeks ago.
TriSooner wrote:
If I train too late at night (for me, that's anytime after 7pm), I have a hard time going to sleep. And on weekends after long rides and/or runs, my mid-day nap is usally intersperesed with leg cramps. So I try to train early AM and on weekends stay awake for a few hours after training and eat/rehydrate before going back to bed.
+1
"To some extent, we are all labeled by what we're able to achieve. But more importantly, we are defined by what we attempt." --Scott Tinley
http://ddtriathlon.blogspot.com/
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Leroy Bonkers posted 11 weeks ago.
I actually have something interesting to interject on this one! I know a guy who works for GlaxoSmithKline, the makers of Requip - a drug for Restless Leg Syndrome.
They had been researching a drug for Parkinsons and discovered Requip. Only it didn't work so hot for Parkinsons. So they invented the term "restless leg syndrome" so they would have someone to sell the medicine to. That's right folks, the cure was invented before the disease was discovered. Not that it might not still help someone, but certianly a usefull perspective.
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spomeroy posted 11 weeks ago.
KitKat wrote:
Does anyone else get exercise induced insomnia and/or restless leg syndrome? And if you do what steps are you taking to prevent or relieve it?I tend to always get insomnia when my training is ramping up intensities and volume...and I get restless leg syndrome when I do speed run/bike work in the evening. I currently take magnesium/calcium before bed and if it's been a long build week melatonin. I know rest from training also helps but with IM training that really isn't realistic. I'm looking for some other approaches that might work better.
My coach has me on the lookout for a few things. One of them is insomnia. If I am not getting restful (with dreams too, gawsh that sounds so pansy) sleep then it *could* be a symptom of overtraining. Other things I look out for (aside from the obvious decreases in performance) elevated waking HR, daily lethargy, excessive recovery times..
cheers
S.
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dollfin04 posted 11 weeks ago.
I've always been a bit of an insomniac. But if I train too late in the day (or too hard) it makes it worse. One of my friends recommended Sleepy Time Tea (its in the organic aisle), a couple of cups of that usually does the trick.
http://dollfinkate.blogspot.com/
"No Pain, No Gain!" ;)
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chekmarks posted 11 weeks ago.
i used to wake up every morning at 7, no matter how late i had been up the night before. this wasn't a good thing. when I'm training i can sleep till noon, when i take a rest week i know i'm rested when i start getting up early again
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Joe_H posted 11 weeks ago.
I used to try working out after wife and kids went to bed then couldnt' fall asleep afterwards. yoga really relaxed me as did waking up Mrs. H ;)
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TryScott posted 11 weeks ago.
If I do a single hard workout, or ramp up the volume over a few days, my legs feel crappy at night. I've always described it as "the feeling you get after sitting in an airplane for too long and can't move your feet," but I guess the term Restless Legs works.
If I take 2 ibuprofen before going to bed, I don't get it. If I wake up from it, I'll take 2 ibuprofen and be able to fall back asleep.
There's a possibility that I'm having a placebo effect from the ibuprofen, so next time I'll try a tic-tac instead and see if it helps. If it does, I'll know that the ibuprofen is not actually helping, I'm just thinking it is. :)
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Anton posted 11 weeks ago.
This sort of thing is quite common especially after a hard workout, long workout or a hard training week. Years ago I found that taking three Ibuprofen helps with all the niggling (isn't that a great word?) aches and pains before bed and makes for a better nights sleep. Only do that once in a great while though as Ibu is so hard on the kidneys. On other nights getting up and stretching helps, some warm milk and back to bed.
My concern for you though is the insomnia. Insomnia and sleep problems are classic signs of over training. Your statement that "rest from training also helps but with IM training that isn't realistic." is off the mark. Rest may be the only thing that solves the problem. Many experienced IMers will have stories of having to lay off for several days, or weeks even, due to injury and not really suffering any major set backs. Lack of sleep WILL lead to injury and a mental state that my be hard to get above. Recognizing that you may be pushing too hard and need a break may be the smartest thing you do. Trying to find a work around to your issues may lead to more problems.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
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KitKat posted 11 weeks ago.
Anton wrote:
My concern for you though is the insomnia. Insomnia and sleep problems are classic signs of over training. Your statement that "rest from training also helps but with IM training that isn't realistic." is off the mark. Rest may be the only thing that solves the problem. Many experienced IMers will have stories of having to lay off for several days, or weeks even, due to injury and not really suffering any major set backs. Lack of sleep WILL lead to injury and a mental state that my be hard to get above. Recognizing that you may be pushing too hard and need a break may be the smartest thing you do. Trying to find a work around to your issues may lead to more problems.
Thanks :)
I try to manage 8 hours of sleep a night and getting to sleep is never a problem. It's waking 3-4 hours into that is. I know I'm going to have to take my intensities down which I hope will help the issue....if not I have no idea how I'm going to get the required volume in.
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TryScott posted 11 weeks ago.
KitKat wrote:
....if not I have no idea how I'm going to get the required volume in.
If I can find a way to train while sleeping, I'll let you know. Sometimes I think that's the only way I could get the volume that I'd like to hit on peak weeks.
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Toothless posted 11 weeks ago.
I also get sleep restlessness when I ramp up volume and/or intensity too much. As others have mentioned, this can be a sign of overtraining. Grumpiness is another (unless you're normally grumpy!) When I get these symptoms I back off and either schedule some complete rest or a couple of very easy days of active recovery (Zone 1). This is also why I use a HR cap while I am increasing volume. I keep 90% of my volume at Zone 2 (steady) and only add in more intensity when I have adapted to the volume, which can take a few weeks.
Some training plans call for a volume increase of 10% a week. This is pretty aggressive for most athletes, especially long course athletes, and 10% a month increase might is a more manageable goal.
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dr_rios_ec posted 11 weeks ago.
Leroy Bonkers wrote:
I actually have something interesting to interject on this one! I know a guy who works for GlaxoSmithKline, the makers of Requip - a drug for Restless Leg Syndrome.They had been researching a drug for Parkinsons and discovered Requip. Only it didn't work so hot for Parkinsons. So they invented the term "restless leg syndrome" so they would have someone to sell the medicine to. That's right folks, the cure was invented before the disease was discovered. Not that it might not still help someone, but certianly a usefull perspective.
Interesting!
Do you mind if I ask: was that a kind of chat with your friend like bathroom talking, or over a few beers...or there is some serious and real scientific data to support your statement?
If so, would be very interesting if you can share that.
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
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Leroy Bonkers posted 10 weeks ago.
dr_rios_ec wrote:
Do you mind if I ask: was that a kind of chat with your friend like bathroom talking, or over a few beers...or there is some serious and real scientific data to support your statement?
It's all anecdotal. I'm not in that industry so I don't know the detials intimately. He shared the story at a dinner party and I didn't ask him "Do you have any evidence for that... and pass the guac" :-)
In short, I have no evidence of a reliable kind whatsoever for my outlandish statement... so if your Glaxo rep rolls in this afternoon and says it's all a bunch of poo... it might be!
So are you prescribing Requip like Pez candies? That would be cool... if medicine came in pez dispensers. The head of the dispenser could reflect the ailment that the pill intends to treat. Probably wouldn't work so good for ointments though...
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dr_rios_ec posted 10 weeks ago.
Surely the talk was over a few ounces of liquor...now it makes it all clear....
Anecdotal, party wise, viceral....for sure also.
There is no Glaxo rep that goes by my practice, and if you implied that I might practice med the way lab industry dictates... that is also bathroom chat material too.
There is no medication that, I prescribe, or any doctor who respect him/herself, like Pez candies, I can truly asure you that....
The head of the dispenser my bitter and anti med/anti doc fellow triathlete, is my own head ...no funny cartoonish character. Try at least, if you want to be sarcastic, to have a bit more respect and that would shows also intelligence.
The reason I quote you before, is just because people need to be more careful when a statement is posted, like yours. Some people take like a "credo" or a fact what ever some "gutsy" fellow like you writes here and there, and that derails any descent process of sharing GOOD QUALITY of info.
So...if it was anecdotal and over some liquor at a fancy dinner table, my Pez Loving-Doc judging, friend....you at least made me laugh a bit at my office, I´ll give you credit for that... :-D
Have an awesome day and good trainning!
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
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Leroy Bonkers posted 10 weeks ago.
dr_rios_ec wrote:
The head of the dispenser my bitter and anti med/anti doc fellow triathlete, is my own head ...no funny cartoonish character. Try at least, if you want to be sarcastic, to have a bit more respect and that would shows also intelligence.
At least I made you laugh... that's all I was really going for. I didn't mean to imply anything about the way you practice medicine. I obviously don't know anything about that. I can see how you may have taken offense and I apologize.
But I really don't think bitter, anit-med, anti-doc, doc-judging, or your thinly veiled 'stupid' quite applies. That's assuming quite a bit from such a short comment. However "gutsy" fellow might about sum it up. You forgot hansome, stylish, and a real good dancer.
The story is absolutely true. The booze was minimal and the table was way fancy. Cartoon characters that dispense pills is a great marketing idea. Anyone who takes the medical advice of a stranger on the internet is a real dufus. But disease invention is a real issue
http://www.pbs.org/kcet/wiredscience/story/76-the_business_of_disease.ht...
I'm done. LB out.
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dr_rios_ec posted 10 weeks ago.
"But disease invention is a real issue"
Same thing I have heard about UFO´s, the Chupacabra in Texas and what is inside Area 51.
:-D (I am laughing again)
No need no apologize, but well taken...I did not take your first comment in a personal way... and I admire sarcasm, some acid humor.....but as I said I think about someone who is respectful as an intelligent person.
Some one who takes medical advice from a stranger is a real dufus...same way goes to the "gutsy" ones that give such advice. I can asure you that...
My intention was never to start a written fight or something with another athlete, I have never wanted ,since I joined this community, to do that; I might not be the most seasoned and competitive triathlete but I try to contribute with good faith with what I know about my profession.
I am sure my friend at school, or college or both...some teacher/professor told you that good old phrase: "Do not assume...because you make.........(I am sure you heard the rest)"
That one comes handy in cases like this!
I am done too...and it has been a real pleasure ;-)
And again wish you a great rest of the day, and good trainning today!
-Santiago
"Man!! Defeat is worse than dying, cause´you have to live with it" -My Dad
"It ain´t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa
Does anyone else get exercise induced insomnia and/or restless leg syndrome? And if you do what steps are you taking to prevent or relieve it?
I tend to always get insomnia when my training is ramping up intensities and volume...and I get restless leg syndrome when I do speed run/bike work in the evening. I currently take magnesium/calcium before bed and if it's been a long build week melatonin. I know rest from training also helps but with IM training that really isn't realistic. I'm looking for some other approaches that might work better.