RALPHFELT

I know this will open me up for some chastising but, here goes.

I have been riding since 2010, I have a road bike and a single gear bike. The winter months I usually go out with the single gear group since it gets dark sooner and no one does training because it is pitch black by the time I am out of work. The group usually meets up around 7:30 or 8:00. Nice ride of about 11-22 miles around town. Pace varies with diffrent groups.
Now the dilemma: When I ride in the summer I can go 25-40 miles before it gets dark (8pm) get home and do what I have to do and go to sleep. When I ride with the fixed gear group, since they leave late, I get home allot later 10-11pm. The problem I have is that every time I get home and go to bed, I am assuming I am so amped up from the ride, I don't fall asleep until 3am.
Anyone have this problem and how did you overcome it or am I doomed to not sleep all winter?

spoiledrotten

Try a good soaking in the hot tub and a glass of wine! That does it for me.

"Ale's what cures you"

Machka 

Exercising late like that works for me ... I used to get on the trainer about 10 pm, ride intervals for an hour, then do weights for 30 min, then do yoga in low light with relaxing music for about 30 min ... and I'd be ready for bed. I'd be asleep the second my head hit the pillow!

But maybe you need to do something along those lines too ... in other words, when you get home at 10-11 pm ...

-- don't turn on all the lights, use low light
-- do a yoga/stretching routine for 30 min
-- take a hot bath or shower
-- eat something carbohydrate ... toast and honey, perhaps
-- drink a soothing tea
-- lie down on the sofa or in bed and read

corrado33

As low tech as it may sound... read a book. Not an exciting one, but a somewhat boring one.

I like to read books on astronomy. I'm genuinely interested in astronomy, but sometimes the books are pretty boring. Watching TV makes keeps me up, as well as staying on the computer. I notice that I can stay on the computer pretty much till the wee hours of the morning and not feel tired, but if I grab a book at 10:00 I'm half asleep by 10:15.

Basically, don't read an action book.

hueyhoolihan

i suggest Michener... never made it past a couple of pages. or Corinthians.

jwarner

Any of the classics by Russian authors, except maybe the Gulag Archipelago (which doesn't include nearly as many names to try and track as most Russian novels).

bluegoatwoods

No, no! Not "The Gulag Archipelago".

At least not if you're trying to get to sleep and trying to avoid nightmares.

Igualmente

As I understand it, different people have different reactions to exercise close to bedtime. For some it is not an issue, for others it is. I'd try what others have suggested before giving up. However, exercise produces body temperatures and endorphin levels that are problematic and can simply take time to return to normal. Also, know that blue light wavelengths (found in things like LED-backlit screens and fluorescent bulbs) mess with falling asleep, so avoid these after your ride.

Cyclist0084

Zzzquil works for me.

Leebo

Ride by yourself? Start an earlier ride?

RALPHFELT

Thanks for the ideas. I will try ALL of them at least once. Except the zquil lol.

Leebo-I tried riding in the am before work and did not like it at all. I like riding with groups because I feel a little more safe. Cars tend to see a pack of people easier than one person. I will look into seeing if some people can start earlier.

corrado33

Even though I suggested reading a boring book, reading any sort of book puts me to sleep at night (even though I love reading.)

Also, an important note. Don't use your bed for anything other than sleeping/getting ready to sleep. Don't watch TV in it, don't do work on it, don't even read during the day in it. Your bed is for sleeping, if you keep it that way, every time you get in it your body will realize it's time to wind down. It works for me.

RALPHFELT

I started doing this several years ago. Even took the TV out of the room. I feel since im on my other bike and not my road bike that by the time they finish my body thinks I am on a road bike and I get a boost of energy or something. The rides with my road bikes are hard and strenuous. So afterwards I am beat. The single gear guy's just really mull around town so I start doing little things to put more work into the ride such as being the blocker for oncoming cars while we are crossing a street, then I sprint back up to the front of the pack. Night rides last about two hours and we only cover 11 or so. For me that's slow, so I think my body is assuming I just warmed up and and the hard ride is going to start. So by the time I think I am ready to sleep, I just lay there awake.

Machka 

So maybe try hopping onto your trainer bicycle when you get in from the other ride, and doing a quick 20 min of intervals. Then cool down with some yoga/stretching to soft music in low light.

RALPHFELT

That sounds like a good idea. Seems the group is not going to meet until tuesday agian so I will keep you informed of how it goes. Luckily the weekend is here and I can ride without troubles.

Elvo

Ride harder

JJ1330

Melatonin.

RALPHFELT

[QUOTE=JJ1330;17285062]Melatonin.[/QUOTEI

I actually use that now 3mg

RALPHFELT

Update: Thanks to all the replies. Did some of the stuff mentioned ie: low spin on trainer, then some yoga followed by a little reading and I was out like a light (also didnt stuff my face with a ten pound burrito lol)
Thanks again for the help people!

Machka 

Good to hear, and thanks for letting us know.

Doug5150

I would have said to get a meter and check your blood pressure every ~30 minutes after the ride, until you feel tired. One of the symptoms of high BP is difficulty in falling asleep.

TallTravel

Don't use your bed for anything other than sleeping? That's funny!

What do you recommend for sex? The kitchen table? The bedroom floor?

grampa.sjb

That recommendation should actually be, don't use your bed for anything by sex and sleep. It's in all the standard lists for how to fall asleep easier.