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May 2021
10:46am, 17 May 2021
25,282 posts
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EvilPixie
My sleep always suffers as husband works shifts but lately I am finding despite being shattered I'm not sleeping well.
In fact it seems the more tired I am from training the worse it is!
Yesterday I did 5+ hrs on the bike yet saw almost every hour from midnight.
Saturday 2+ hr run and same.
I know that sometimes training too late means endorphins are still raging (as per my Tuesday night turbo intervals 6-7PM) but that session is the exception.
A few times I have been so tired that I have put my head down during my morning break!
So hints and tips to add better sleep please 
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May 2021
11:00am, 17 May 2021
15,214 posts
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Ness
I tend not to have trouble sleeping. With the exception of when I was really stressed out because of work. Obviously that’s not an issue any more and my HRT seems to have helped also. The only tips I can offer are...
1. Avoid naps during the day if possible.
2.Try taking a magnesium supplement. I started taking this when I was suffering work tiredness and it seemed to help.
3. I also avoid eating anything late in the evening. And don’t have a drink too late either.
4. I switch off iPad/electronic devices at leastan hour before bedtime. Reducing your blue light exposure is helpful so I’ve read.
5. I’ve reduced my caffeine intake. Only have the odd coffee when I’m out but at home drink decaf tea.
Hope someone else has some suggestions that might help.
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May 2021
11:16am, 17 May 2021
10,553 posts
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lammo
I need sleep too, been feeling really tired for a good few weeks now.
I used to find that a couple of hours on a Sunday afternoon, would do me much more good than an early night.
After that i'd go top bed about midnight, sleep through until 7 then was soo much better, unfortunately Sunday afternoon naps are a thing of the past.
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May 2021
11:23am, 17 May 2021
20,947 posts
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ChrisHB
Keep a sleep diary. I discovered a sort of two-week pattern where I would sleep badly at night and not at all during the day for two weeks, and then sleep well at night with one or more naps during the day, even in the evening.
The point is, it helped me to accept that that's the way my body lives.
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May 2021
11:26am, 17 May 2021
20,948 posts
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ChrisHB
Further I agree that training is bad for sleep. For me it's at least because I cannot make my body comfortable for long enough to fall asleep. A hot-water bottle seems to help.
Obviously training hard late at night will keep one awake as you note.
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May 2021
11:28am, 17 May 2021
25,284 posts
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EvilPixie
Ness I already do a lot of that - I drink decaff tea after lunch!
I try to go to bed at 10
Lammo nice I am not alone!
Chris husbands shifts suck - he's been working the same shifts for 16 years but I still hate them!
2 weeks nights - I don't sleep well alone, being half deaf I worry I will miss something!
2 weeks weekends - takes him days to get over being on nights and when on this shift he can be asked to do 1-2 days on any other shift pattern!
2 weeks 6-10 - I get disturbed but his 5AM alarm etc!
2 weeks 2-10 - being nice I try to stay up to say hello so go to bed about 10:30 otherwise I hardly see him!
So add to the above my training for Outlaw which in itself is tiring .. grrr
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May 2021
11:32am, 17 May 2021
15,215 posts
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Ness
Frustrating, I can imagine. Not sure what else to suggest. Hope you can find something to help.
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May 2021
2:04pm, 17 May 2021
5,111 posts
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westmoors
I can't offer any advice as I've always been a poor sleeper. However, I once was advised not to look at the clock when waking: if its still dark, its not time to get up, so just roll over.
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May 2021
3:05pm, 17 May 2021
2,086 posts
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cackleberry
Westmoors, I heard that, but I find looking at my clock helps because it stops me thinking about it.
My OH snores and the dog takes up too much room so after getting up at 2am one night (morning?) to put sheets on the spare bed in a fit of absolute rage, I have been sleeping in the spare room for several months. To start with, I slept really well but now falling back in to the pattern of struggling to fall asleep, waking up multiple times during the night, then being awake from about 5:30am just waiting for the the alarm to go off.
Definitely reducing blue light helps. Not found anything else that works in a reliable fashion though.
A previous job was causing a huge amount of stress, I didn't realise just how much until after I left, and that messed with my sleep. I'm talking being so tired I was hallucinating, surviving on a few broken hours a night.
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May 2021
5:53pm, 17 May 2021
671 posts
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faithfulred
The thing to try to avoid is getting stressed about not sleeping - it's like a vicious circle. You can't sleep, so you get stressed about not sleeping, which stops you from sleeping. Have you tried having something on in the background to take your mind off it ? (music, podcast, etc.).
Also, if you find you just can't sleep, accept it. Get up, have a drink, do something relaxing (knitting? reading?) then go back to bed when you're ready.
Having a set routine that you always do before bed also helps your mind get ready for bed. I find doing yoga before bed helps me! 😊
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