CannondaleKid

As the school year and summer unforchantly closes, what are ways to improve you sleeping. Can you get a deep sleep by eating certain foods, doing certain things etc. Has anyone ever heard that the hours before midnight count as twice that after midnight. I'm a senior (17) and am planning on eight hours a night. (10:30-6:30). Is this enough for someone still continuing cycling training and a school load.

Al.canoe

I doubt when you get sleep matters all that much. The exception might be that those who take a short nap (say 15 to 20 minutes) during the day are supposed to sleep better at night. Being a very light sleeper all my life, I've studied the "sleep literature" and keep track of the evolving understanding of sleep issues.

Seven to 9 hours seems to be normal for the majority of folks. Too maximize energy level and alertness during the day, it appears that it's best to rise in the morning at the same time every day, including weekends, and adjust how much sleep you get by varying the time you turn-in. For example, if your particular tired one evening, go to bed earlier vice sleeping later. If your not all that tired, stay up later. I practice this for the last 20 years and it appears to work.

It's probably not a good idea for some folks to plan on a set number of hours of bed bedtime. If I do that, I wind up staying awake because I get too much sleep as my sleep needs vary. Apparently many folks set sleep goals then worry that they are not meeting them and the worrying keeps them awake. The solution is often to stay up an extra 3 or 4 hours so you can get tired enough to sleep the next night. So don't be too rigid and don't worry if you lose a few hours here and there.

Yes, you can improve sleep, at least according to some, by eating foods that promotes the body to produce Serotonin. Supposedly, a light carb snack a few hours before going to bed helps. I think this is overdoing it personally.

It's a very good idea to get adequate sleep for both school and cycle training. I know I did far, far better when well rested on my engineering, math and physics exams (no multiple choice questions) for both my engineering bachelors and masters degrees and rest is a critical element of training.

Al

Edward_Breck

I recently started using a sleep mask and it has worked wonders.

I bought mine at a Walmart. But here are some examples from a on-line store. Can't speak for the online store - use at your own risk.

https://www.dreamessentials.com/eye_m...tro_masks.html

Some are cute for women but some are masculine.

I found that I sleep a "deeper sleep" if no light is allowed in. You may also consider ear plug however you'd like to sleep with someone on the off chance that there is a house fire or something where you need your hearing.

Zee

You could try a Melatonin supplement. It's in with the vitamins (in the supplement section) in most big chain stores, like Wal-Mart, or you can go to an herbal store to find the good stuff (and it's still not expensive). You take it a little while before going to sleep, and it really does help you sleep sooner and deeper. Bonuses: it's all-natural and completely non-addictive, and if one isn't enough you can take two.

BeTheChange

I'll take unisom when I really can't sleep or my sleeping patterns are needing to change for the school year. I find that when I am consuming less calories that it is harder for me to sleep, also if I am increasing my speed significantly on my rides. Oh, and if you try these get the generic ones because they are cheaper and exactly the same.

Guest

A great, non-pill way of getting sleep is taking a hot bath with epsom salts. The magnesium in the salt crystals is a great muscle relaxant, and it helps to soothe and relax muscles, which makes you more prone to getting to sleep. Also, you can try chamomile tea- the tea relaxes smooth muscle (the involuntary muscle), as well as soothes the nerves. Combined, you should be able to soothe yourself naturally into a good night's sleep. I don't use the tea, but I do use the epsom salts- they work well, but don't do it when you're really tired- you might fall asleep in the bath, and that may turn into a bad scene!

They're both good stuff.

Koffee