Fifty Plus (50+) - Trouble sleeping

Yesterday I took off an hour early from work and went out to climb hills. I rode 35 miles and climbed several steep hills, On the last hill I wore myself totally out and had to limp home for 10 miles. I had a nice dinner and did a little yard work and then paid some bills and went to bed, I was tired. But when I get this physically tired I don't sleep well, I toss & turn and sleep for short periods of time.

This first started to happen to me in my mid 30's - it's frustrating because you would think that a hard workout would promote a sound sleep but for me it doesn't work that way - I actually sleep better when I don't work out hard.

Anybody else experience this?

I too have trouble falling asleep when I'm physically exhausted. I usually take a couple Tylenol PM before going to bed. They always seem to work for me.

I always take them with me when I'm doing the week long bike tours:)

You were just Tired Not Sleepy.
As a Life Time Shift Worker I learned that there is a Difference between Tired and Sleepy.
Imagine 12 hour rotating shifts, four 12 hr days, off four days, then four 12 hr nights.
Off 3 nights then four 12 hr days. On and On.

I too have trouble falling asleep when I'm physically exhausted. I usually take a couple Tylenol PM before going to bed. They always seem to work for me.

I always take them with me when I'm doing the week long bike tours:)

Thanks - I use them as sleeping pills too from time to time but 1 is usually all I need to get me over the top. Two will make me feel sluggish in the morning when I get up - kind of like a hangover, I can tell I was drugged the night before.

You might want to try a couple Advil (Ibuprofen) before bed. From time to time, I take this and, it often helps me get to sleep without any hangover whatsoever in the morning. Also, be sure you're eating some carbohydrates before bed. Don't go to bed hungry.

If your heart continues beating faster than normal hours after your ride then this could be an indication of overdoing it.

I too have trouble falling asleep when I'm physically exhausted. I usually take a couple Tylenol PM before going to bed. They always seem to work for me.

I always take them with me when I'm doing the week long bike tours:)

Unless you are in pain, forget the Tylenol and just get some diphenhydramine (The PM additive). Be careful, though. In some circumstances, diphenhydramine is considered dangerously sedating for "...older folks...". On the other hand, a good night's sleep might be worth a little danger. Danger Will Robinson!

Beer. 100% natural. Be careful not to overdose though.

I can't lift weights in the evening. My muscles are all twingy and twitchy and I don't sleep well. So, I don't lift in the evening, I lift in the morning.

This is entirely normal.

Ahhh...the sleeping problem. The secret is in moderation and allowing your body to recover. Sleep works best when you have cooler conditions to allow your body to cool down. So, seek that temperature window and make sure you have some background noise (a fan works well).

It is far better to keep any kind of drugs (PM or whatever) out of your body. I know, I used to use PM all the time. It is simply not necessary. I sleep great now that I changed my diet, power walk 20-30 miles a week and all this with an unbelievable amount of daily stress.

So, don't go the sleeping aid route...you will be happier in the long run without it. Just my $.02 worth.:)

dave

On the last hill I wore myself totally out and had to limp home for 10 miles. I had a nice dinner and did a little yard work and then paid some bills and went to bed, I was tired. But when I get this physically tired I don't sleep well, I toss & turn and sleep for short periods of time.

Anybody else experience this?

Welcome to the world of Zone 5 intervals.:D You've probably pushed your body beyound your regular efforts, now the muscles are "broken down" and repairing themselves. I did a group workout last night where we did intervals on a hill for 1min, 1 1 /2 min, 2 min, 2 1/2 min, 3 min, then back down. As usual, I was spent and went to bed at 10:00 only to be wide awake at 1:30 followed by sleep peorids of 1 hour or so until I got up before the alarm. I just lay there and feel my body "humm inside" I believe that is a good thing.:love: Make sure you do a recovery ride today to complete the healing.

Exercise stimulates almost all bodily systems. If you over stimulate via extremely hard exercise toward the end of the day, you body may not be able to relax enough to get a good night's sleep. Drinking alcohol is a poor solution to this. The alcohol may help you fall asleep, but it is only temporary. You're likely to awaken just a few hours later and/or have a very restless sleep. As I understand it the key after a ride such as the one you had it to immediately replace some of the carbs and protien you've lost and then spend the rest of the day in physically and mentally relaxing pursuits.... a soak in a hot tub, listening to soothing music, getting a massage, etc. Yard work and paying bills would not likely help; both can be stressful in their own way. I've learned that when I ridden that hard, that I must accept that I'm burnt toast for the rest of they day. I may give up being productive for the remainder of the day, but at least I'll get a good night's sleep.

Unless you are in pain, forget the Tylenol and just get some diphenhyramine (The PM additive). Be careful, though. In some circumstances, diphenhydramine is considered dangerously sedating for "...older folks...". On the other hand, a good night's sleep might be worth a little danger. Danger Will Robinson!

Thanks. About the only time I use it is on week long bike tours. It helps to keep the aches and pains away and allows me to get a good night's sleep. Sleeping in gyms and tents is also tough on this "older body":D - but I love it!

Beer. 100% natural. Be careful not to overdose though.

That really worked well for me on XOBA. No Tylenol PM but a couple Blue Moon's and I slept very well:)

Beer. 100% natural. Be careful not to overdose though.

+1 works wonders for me too, and if you OD....so what?

10 wheels...I know what you're talking about only for me it's 2 days, 2 nights then 96 hours off.
I can't recall the last time I slept prior to a day shift and nights are just a big blurrrrr.
My body is so confused it doesn't have a clue when to sleep and when to stay awake.

Oh well, it's only a chemical plant. What could possibly go wrong?!?!

After evening cycling workouts, I go to a gym and stretch, use foam rollers, steam and relax. I have no problem sleeping.

You may have even more trouble sleeping when your read this: http://www.socialsecurity.gov/policy/docs/statcomps/income_pop55/2004ee/index.html

Income stats for 2004 for everyone over 55. Very interesting.

If I do strenuous exercise too late in the day, I get pepped up and can't sleep. It's always been that way. It doesn't matter how tired I am, I get an energy boost. I have friends with the same problem. So I ride/exercise early.

Al

I've had the same difficulty falling asleep on the days that I pushed myself - I have found that drinking a glass or two of water before I go to bed has helped - it may be dehydration.

Some good tips to try. I wish I could try the beer/wine thing - that actually makes my sleep worse.
It might be dehydration - never thought of that as a variable. I do tend to drink crystal light lemonaide in the evening (at 1/2 strength) and the aspertame in that may be causing an issue with dehydration as well as possibly other issues. I will try a few things and report back.

If you, like me, prefer to avoid pharmaceuticals whenever possible, you might want to try melatonin--works great for me. Hammer also makes a sleep aid that contains melatonin, valerian, and a couple of other natural sleep aids if melatonin alone doesn't do it for you. Focusing on your breathing can help too--what works for me is inhaling for an 8 count, waiting for a 4 count, exhaling for an 8 count, waiting for a 4 count, repeat. The real trick here is to concentrate only on your breathing--when your mind begins to wander refocus on your breath--I rarely make it past 5 minutes of this before I conk out.