I cannot fall asleep at night....help!

jkohan
jkohan Posts: 184 Member
edited September 21 in Fitness and Exercise
The past couple of weeks, I've noticed that I've been completely wired and hypersensitive to every little noise when falling asleep--it almost feels like the brink of an anxiety attack (palpitations too--but mostly just a WIRED feeling) I do work out (burn 400-600 via HRM) at night during the week 3x but on the weekends I exercise in the morning and I STILL feel this at bedtime.

It's driving me crazy! My husband suggested that even though I worked in the a.m. this weekend, I did push myself (my quads are uber sore) and that maybe it's just my body still in recovery mode and keeping the exercise "buzz" alive even at night. I'm not sure if that's it...but please tell me someone else has experienced this too! And what can I do to help calm down at bedtime?

Replies

  • Chenoachem
    Chenoachem Posts: 1,758 Member
    I've had that problem from time to time. I try to have a warm cup of tea or a bath. It helps my mind and body relax so I can sleep. Sometimes I find a magazine helps. If I read a book, I get to into the story and doesn't help calm my brain down.

    Good Luck.
  • spob
    spob Posts: 206
    Deep breathing and yoga. Honestly you will not believe the difference and the relaxation that follows. There would be a site for sure on the particular excercise and breathing for restful sleep. A friend of mine told me that she saw a celeb, (kelly from Regis and Kelly) touting a family yoga programme and she said that her babes have the most restful sleep upon completion!
  • angelajeanne23
    angelajeanne23 Posts: 20
    I've always had a hard time falling asleep because of anxiety issues. One thing that's helped me is to lay in bed and do a crossword puzzle. At some point I end up closing my eyes to think of a word and all of a sudden it's morning! It's relaxing and helps me to shut off the part of my brain that' s listening for every creak in the house. Just a suggestion :)
  • elmct57
    elmct57 Posts: 594 Member
    exercise keeps revving you for 4-5 hours after so intense workouts at night aren't so good unless you can bring it all down after. have you tried soaking in an epsom salt bath, relaxing music, etc. you don't mention how late you stay up or how intensely you workout... source naturals has a theanine serene product that may help, but i would ask your dr.
  • Supermel
    Supermel Posts: 612 Member
    I also have a hard time working out at night and getting to sleep. I also worked out harder than usual both sat and sun this weekend and still tossed and turned. I attributed it to a snack i don't usually have and it being so hot here (more humid really). Also, i have to watch caffeine like a hawk, and any that i have, i have to have before 3pm.
  • poisonapple
    poisonapple Posts: 30 Member
    Deep breathing and yoga. Honestly you will not believe the difference and the relaxation that follows. There would be a site for sure on the particular exercise and breathing for restful sleep. A friend of mine told me that she saw a celeb, (kelly from Regis and Kelly) touting a family yoga programme and she said that her babes have the most restful sleep upon completion!

    I have had problems sleeping most of my adult life and meditation/deep breathing and Yoga are about all that helps! Sometimes playing a crossword helps too but usually if I just do breathing exercises while laying in bed with the lights out I fall asleep in no time!
    Good Luck!
  • jkohan
    jkohan Posts: 184 Member
    Thank you for the input, everyone! I'm not a bath person--but maybe a hot shower afterwards and a cup of tea will help. And yes, I need to stay away from any sort of caffeine after 3 p.m. or so or I am TOAST.
    exercise keeps revving you for 4-5 hours after so intense workouts at night aren't so good unless you can bring it all down after. have you tried soaking in an epsom salt bath, relaxing music, etc. you don't mention how late you stay up or how intensely you workout... source naturals has a theanine serene product that may help, but i would ask your dr.

    I workout 5 - 7 p.m. and go to bed around 11 p.m. A cardio-only day is 40 min on Elliptical for approx. 3 miles and 320 calories (via HRM) and 20 min on treadmill for about 150 calories. If I'm working with my trainer, add another 30 min to that of strength training or total body conditioning for another 180 calories burned.

    Saturday, I worked with the trainer for an hour--and it was ROUGH. I'm very sore and I did a modified 30 min cardio on Saturday and full hour cardio on Sunday...so I think maybe I did just overdo it.

    As I mentioned, my quads are pretty sore--this was Saturdays workout: So DH might be onto something regarding my body's recovering.

    1 hour total body conditioning with trainer:
    1) alternating reverse lunges on smith machine - 10lb 1 minute, 15lb, 1 minute
    2) Walking lunges 1 minute x 4 with 10lb weights
    3) Front reach and side twist with 10lb disc on decline bench.
    4)upright row on smith machine 30 sec x2 20lb bar.
    5) Chest fly and press on decline bench 5lb each hand 1 minute x 2
    6) Tricep overhead extension with isometric lunge 7.5lb 1 minute x2
    7) Hammercurl and lat raise 5lb each hand 1 minute x2
    8) Lat pulldown with isometric squat 7.5lb 1 min x2
    9) slow crunch on ball 1 minute x2
    10) Side planks 30 seconds x2
    11) Pliate hundreds knees raised and bent x2
    Cross Trainer 10 min= 78 cals
    Treadmill 20 min= 134 cals
  • Nina74
    Nina74 Posts: 470 Member
    I've had chronic severe migraine issues for 10+ years and most migraineurs have sleeping issues (falling asleep, staying asleep, etc). This affects your weight, too, because you need plenty of sleep (my doc tried to tell me I had sleep apnea, but a sleep study proved him wrong).

    I try to go natural whenever possible and there are a few things I do that are natural and might work:

    1. Melatonin at bedtime. Non-addictive and naturally produced in your body (for us migraine people they find we lack enough).

    2. I always took magnesium (another mineral lacking for most migraine people) in regular pill form, until someone turned me on to "Natural Calm Magnesium" (I like the orange flavored). It is powered, you mix with a little water before bed and I sleep SOOO well when I take it! I know several colleagues who had sleeping issues, started taking it and finally slept like they hadn't in YEARS! YOu can get at most Whole Foods, natural food stores or buy online. Only caveat is that they recommend 2 tsp. for a dose. Start small- 1/2 tsp and build up, otherwise it can upset your stomach. This REALLY helped me a lot!
  • jkohan
    jkohan Posts: 184 Member
    Deep breathing and yoga. Honestly you will not believe the difference and the relaxation that follows. There would be a site for sure on the particular exercise and breathing for restful sleep. A friend of mine told me that she saw a celeb, (kelly from Regis and Kelly) touting a family yoga programme and she said that her babes have the most restful sleep upon completion!

    I have had problems sleeping most of my adult life and meditation/deep breathing and Yoga are about all that helps! Sometimes playing a crossword helps too but usually if I just do breathing exercises while laying in bed with the lights out I fall asleep in no time!
    Good Luck!

    YES! I did the breathing relaxation techniques and it did help, but I jarred awake again shortly after...UGH!
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