Training Fatigue = Hard Time Sleeping At Night. How To Remedy?

John Stark

 Hi All:

I have been around EN for awhile and been through multiple Plan cycles.  I know intimately that fatigued feeling when it sets in from the WORK.   

I have been ramping my training over the past few weeks to get ready for the start of my IM Plan.  Over the last week or so I have had a hard time sleeping at night.  It is directly due to the fatigue because I took a couple of extra days off this week and slept like a baby.

With that said, this time around the restlessness at night is more than usual.  I don't remember it being this bad before.  Not sure how to get the WORK done if I am tired from a pooor nights sleep.

I have resorted to a sleeping aid.  It helps, but I am still waking up 7, 8, 9 times a night.

And no new stressors outside of training that might be causing this either.

Any thoughts for remedying this?

Thanks.

John

tuckerm

I think you need a little pre sleep something something from the boss

atasic

 John, I have three episodes of overtraining that I can record. All three were accompanied with trouble falling asleep, but not waking up at night. I think if you work in a little extra rest and back off a little, reduce sugar intake in PM hours, should be on the way of fixing it. Done it a few times before, including this passed end of OS/ SC cycle.

Beth_S

In overtraining times, the thing that seemed to help me the most was a little foam rolling. I actually fell asleep on the floor one night, neck on the foam roller.

John Stark

Thanks. I took today off and will take another one tomorrow. Or a light swim and work on my tan and beat the heat . And his the TP stuff.

Was a fatigued zombie until this afternoon and then finally came around. Now it is 10:10 PM and can't sleep. Legs feel fine and no buzzing in my body or legs. Let's see how it goes tomorrow night.

This is just odd.

John Stark

Midnight. Still awake. grrrrrrrrr....

jburbatt

I chronically wake up multiple times during the night, and definitely once the heavy work fatigue builds I notice that it becomes much worse. The best thing I learned to do was to make sure and stick to a specific routine at night, and when I did wake up to do the same thing each time (for example, lie there for say 15 minutes relaxing and concentrating on my breathing, if that doesn't work I have a book to read). I think the key is to not get frustrated if it's not working and I don't fall back asleep for a long time/ever because the frustration almost ensures that I won't sleep. This doesn't "cure" it, but it definitely minimizes the impact of it. Good luck!

Coach Rich

Light sleeper with two dogs and a wife in the room, all breathing/snoring loudly. I won't say who's loudest...

Earplugs work for me, but even in quiet rooms like hotels. Seems to also quiet the voices in my head.

Norton

John,

In my short time of knowing you I've observed a repeated pattern; boom and bust. You feel good and drill (or over-drill) every workout, then crash and burn. Have you considered moderation? I know, I know, what fun would that be?

I too suffer from broken sleep cycles when I'm overdoing the workouts. It's one of my first "tells", and as much as I don't want to admit it to myself, I need to moderate in general, that I just can't sustain as much volume/intensity/frequency as I think I should. My best fitness comes from a little more self-love and knowledge.

John Stark

@Rich - I have the ear plugs and they aren't working either.

@Bill - Ya, I am known around these parts for being a bit over zealous.  You nailed it.  I have over-trained in the past but never had the sleep issues I am having now.  I was up until 2:00 AM last night.

I am thinking of a couple of scenarios:

 - I just turned 47.  Maybe my body is now telling me I need more recovery now than even two years ago when I did IM CdA?

 - Might be a nutrition thing.  I may need to really dial in my food intake better.  It isn't bad now, but I could do better.

 - It has just started to warm up here and maybe the hotter weather is taking a larger toll on me than I think?  It has been basically cool and rainy in NorCal since last September and the first really hot weather started over a week ago.

I have definitely been over reaching a bit on the bike and really haven't run much.  My weekly TSS hasn't gone over 702 and the past several weeks it has been basically in the 500 range.  SBR is included in the TSS #'s.

I am going to swim easy today cuz I like to swim.  It helps me get centered and stretch out.  Other than that it will be another day off.

This really is odd.

 

John

mgraffeo

John, I don't know if it has any effect related to overtraining or not, but I'd suggest trying a magnesium supplement. When I take about 400mg of Magnesium at night before bed, I sleep unbelievably deeply, and wake up really having made a dent in my fatigue. I started doing it after reading a bunch on magnesium needs in endurance athletes, which is why I have a feeling that it may help in your case.

As always, YMMV!

delesh

Although it may sound strange I would suggest some meditation exercises as well. I find that they really help me to clear my mind and get into a good state to fall asleep. At the least they refresh my mind as much as a nap would. The meditation is difficult at first but the longer/more I do it the more I am able to control my mind and emotions. I used to dread going to bed. Now I am pretty much able to fall asleep whenever I want to. Really helps before races too.

jneedell

John,

I am on the magnesium train. also some zinc. make sure to not have calcium at night when you take the magnesium and zinc as it uses the same receptors. It really works. if you ad some amino acids as well it can be a rebuilding formula.

Thanks,

JN

patachin

Me too on the magnesium citrate, about an hour before going to sleep.  Natural Calm brand.  Sold at Whole Foods. 

Coach Patrick

John, good luck and keep us posted on what works for you!

Bomber

I'm having similar problems (see other post)..sounds good with the Magnesium..will definately try that

Geoff P

John, do you drink caffeine?

Tony Stocker

John, this may not even be an option for you but have you tried moving when in the day you work out? For instance if you normally do the work in the morning, move it to the afternoon, or vice-versa. Nutrition could be an issue, is it different from two years ago? If so, how significantly? You could always try the trusty Old Wifey standby's too like soaking in a warm bath before going to sleep or trying warm milk. I've found for me that disconnecting from all things electronic (TV, computer, cell phone) at least 30' before sleep has helped me (I also needed to move my primary workouts from the evening to the morning.) Anyway, just some more things to think about or try out.

kjanracing

I was thinking the same thing as Tucker! made me laugh but it has been proven to work. Melatonin works well for me too, as a second go to choice!

Bob Irwin

John - I agree with what Tony said. Turn off the TV and the computer a while before you go to bed. I found checking the EN forums just wasn't relaxing enough. Good Luck.

John Stark

Thanks everyone!  And sorry for the delay in responding.

I have . . .

 - Started the magnesium deal but can't really tell if it works or not.

 - I like to read for 30+ minutes before I turn off the lights and go to sleep.  So it isn't a computer stimulation thing.

 - Speaking of stimulation . . . I get my some-some once a month whether I need it or not.  Married 15 years.  You guys figure out if I am joking or not.  :-)

 -  Not a caffeine issue either

I have thought this through and retraced my steps.  Bottom line . . . . It was an over training issue.  Got excited about the new road bike and WAY over did it for a couple of weeks.  After two days of no training I was sleeping fine again on the 3rd night.  I also got sick on the 4th day.  Probably another tell that I was stressing my body cuz I don't get sick very often.

I have since started back into my routine . . . but with less of my alter ego over reaching "Timmy" and more of my other alter ego, "Tommy."  Tommy is more moderate and does the work as planned.  Maybe even a bit conservative. 

Thanks again for all the feedback.

John