1

votes

Calming down for sleep after night exercise.

Answered on August 19, 2014
Created January 19, 2013 at 1:30 PM

I found a couple threads on this, but wanted to specifically ask about nighttime exercise. Sometimes I play sports at nights which can be a pretty intense workout. My heart rate feels up and I can't seem to get calmed down in time to fall asleep. Most of the night feels like I'm in half sleep after these nights. How can I slow down my heart/mind/adrenaline and sleep well that night? This isn't a problem when I exercise in the morning.

I've tried: sweet potato, hot bath, melatonin, binaural beats mediation. Thanks.

C0ddf5f88d3d0cfab0c5d875b0eae9ec

(91)

on March 09, 2013
at 05:31 PM

Pumpkin Protein Powder has one of the highest Tryptophan levels of any food. Mix it in milk, applesauce, or water. Nice natural way to increase melatonin for a good nights sleep. http://www.seedoilcompany.com/pumpkin-seed-protein-powder-1-lb.html

F02990386b12528111740ad6279ba29d

(1363)

on January 26, 2013
at 11:15 PM

Thanks I'll look into the tea.

F02990386b12528111740ad6279ba29d

(1363)

on January 26, 2013
at 11:15 PM

Nah I don't do fasting right now. I have done some of the things on there (meditation).

F02990386b12528111740ad6279ba29d

(1363)

on January 26, 2013
at 11:14 PM

Yea, I do both.

F02990386b12528111740ad6279ba29d

(1363)

on January 26, 2013
at 11:14 PM

Yea, this is what I do

776e2aa4718c4622b7244de0d95ac589

(153)

on January 19, 2013
at 09:48 PM

I'd say if its fairly new you may have to wait this out, but a few months... hummm... if I were you I'd stick with tea and limited 'fake' light sources if possible. I'm not sure other than that. good luck!

F02990386b12528111740ad6279ba29d

(1363)

on January 19, 2013
at 06:14 PM

Yea fairly new, post work sports league I started a couple months back. I wish I could move up the star time! Even an hour probably would make a big difference.

F02990386b12528111740ad6279ba29d

(1363)

on January 19, 2013
at 02:05 PM

I do a fairly good job of that, gradually turn comp and then lights off as I get closer to bed, sometimes meditate in dark half hour before sleep.

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7 Answers

1
Eed7dabde3d61910685845e04605267f

on January 22, 2013
at 03:52 AM

You could try anything that might activate the parasympathetic nervous system.... https://sites.google.com/site/psychospiritualtools/Home/psychological-practices/activating-the-parasympathetic-wing-of-your-nervous-system

Also are you training fasted? This might not be working for you/your adrenals...

F02990386b12528111740ad6279ba29d

(1363)

on January 26, 2013
at 11:15 PM

Nah I don't do fasting right now. I have done some of the things on there (meditation).

1
43f469552cfd3be73fc88a9821b14986

on January 22, 2013
at 03:43 AM

Epsom salt baths are a relaxing way to get your magnesium.

F02990386b12528111740ad6279ba29d

(1363)

on January 26, 2013
at 11:14 PM

Yea, this is what I do

1
197651282ddd8d675b974ee811d2269e

on January 22, 2013
at 03:31 AM

I take magnesium about an hour before bed. It helps me relax. Melatonin also works ok.

F02990386b12528111740ad6279ba29d

(1363)

on January 26, 2013
at 11:14 PM

Yea, I do both.

1
Bfd70bb38267fcc2d762063d691fa226

(723)

on January 22, 2013
at 03:02 AM

Certain herbal teas that have no caffeine, such as chamomile, help you fall asleep. Melatonin does the trick every time for me. It's great because it not only helps you fall asleep fast, but it keeps you from waking as often in the middle of the night. Also, you don't feel groggy from it in the morning.

F02990386b12528111740ad6279ba29d

(1363)

on January 26, 2013
at 11:15 PM

Thanks I'll look into the tea.

1
776e2aa4718c4622b7244de0d95ac589

on January 19, 2013
at 03:51 PM

I have the same problem - although its difficult to do I push my workout up in the day. clearly this wont work with a busy schedule but it might be worth trying to move things around. when that fails i have a cup of decaf tea and lemon. you're on the right track so I wonder if it takes a few months or so to get used to it? is this a new schedule?

F02990386b12528111740ad6279ba29d

(1363)

on January 19, 2013
at 06:14 PM

Yea fairly new, post work sports league I started a couple months back. I wish I could move up the star time! Even an hour probably would make a big difference.

776e2aa4718c4622b7244de0d95ac589

(153)

on January 19, 2013
at 09:48 PM

I'd say if its fairly new you may have to wait this out, but a few months... hummm... if I were you I'd stick with tea and limited 'fake' light sources if possible. I'm not sure other than that. good luck!

1
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 19, 2013
at 01:32 PM

Maybe some amount of time without artificial light (i.e., sitting in darkness or candle light) before going to bed would help?

F02990386b12528111740ad6279ba29d

(1363)

on January 19, 2013
at 02:05 PM

I do a fairly good job of that, gradually turn comp and then lights off as I get closer to bed, sometimes meditate in dark half hour before sleep.

0
1b247b3ca673cb9a5c547c69d490de8f

on January 19, 2013
at 02:25 PM

Last thing you want to do is eat a couple of hrs before bed. That food is being digested and converted to energy. I find a oolong tea knocks me out in ten mins.

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