I cant sleep HELP

[Judo Tom]

I am not able to get to sleep for about 5 hours after my really intense workouts.
Especially nights where i fight (spar) for long periods of time.

I need some tips ideas or somethig..

im wondering about maybe doing a cool down workout maybe cardio or some bodyweight exercises.. just stretching doesnt really help that much

part of it is the contstant injuries which nag for a long time after the workout and just keep me up

ive used melatonin before which helps if i take a bunch but they quickly loose there effectiveness with me

 

[Paramedic]

You may want to try "KAVA KAVA"..which is the herbal form of valium, however, you will generally want to give yourself 7-8 hours of rest, driving is not recommended after taking Kava.
Benadryl works well also. 50mg by mouth.
Or Unisom over-the-counter sleep aid, however that would be my last resort because although it works, it gives you quite the hangover.

 

[Paramedic]

Just wanted to emphasis, KAVA and the Unisom are both rather effective, and sometimes can really profoundly effect individuals, so use with caution!! Don't drive after taking them for at least 7 or 8 hours.

 

[manofleisure]

You can try "NOW" brand nightime formula,it has passion flower and valerian root. It's all natural and very cheap,only use when needed cause you adjust to it quick.

You can use during the day as a natural xanax if needed.

Add kava and it might bee the mest stuff on the market if you can get your dosing just right.

 

[MikeMartial]

Working shiftwork myself (firefighter/paramedic), and having always been a light sleeper, I've tried, and am still trying, to find the perfect solution to a solid nights sleep.

Sounds like your main problem *IS* intense workouts---but most people only experience this when working out within a few hours before trying to sleep.

I find that I generally don't sleep well at all either on the nights I'm at tae kwon do.

So.....my experiences:
Benadryl (diphenhydramine) - Works well, but I feel groggy in the morning, and stops working after a few consecutive nights use. FYI, this is the ingredient in almost 100% of OTC sleep aids. Just buy generic dyphenhydramine.

Kava Kava - Haven't tried it in a while, I think it's now banned in Canada. Seemed to work well, didn't notice any hangover effects. Used it while I was in college, and slept great.

Melatonin - Just started trying this, and the jury is still out. Some nights, a great sleep, other nights, almost a paradoxical effect; I'm left wide eyed, tossing and turning.

Valarian - Supposedly precribed in Europe for sleep and axiety problems. Has worked in the past, although once again, after a few days use, doesn't seem to work as well. No hangover. Oddly enough, valarian root tea seemed to work better than the high-end capsules with specific "concentrate" values.

I've never tried any actual prescription sleep aids. I've talked to my doctor about this, and to quote him:
"They work well, Mike, really REALLY well. Problem being is that once your on them, you'll never want to stop taking them."

Good Luck!

 

[Paramedic]

What's up to my fellow northern paramedic brother!!!

 

[wend]

Tom, I sometimes have trouble sleeping, and I use a tea that I get at Barnes & Noble from The Republic of Tea...it's called Surrender to Sleep. It's got chamomile, valerian, and skullcap. It works, but it's gentle enough to give my children when they've got ants in their pants pre-bedtime. A twenty-minute walk on the treadmill might bring your adrenaline down after your sparring, as well. (Through sheer boredom.)

 

[Judo Tom]

Thanks everyone.. I just picked up some melatonin and will use that as needed..

also i have some bad neck problems and they have been acting up due to me ramping up for a tourny coming up.. i started taking long hot showers and applying heating pads as well..

also i have been doing more breathing and meditation exercises to help me calm the f down and get to sleep..

thanks again!!!

 

[daveyboy2345]

To help calm your restlessness before bed try some of my methods...

1. Sublingual B12 5oo mcg lozenges, take 2 under your tongue an hour before bedtime to help relieve tension.

2. Gaba, empty 2 500 mg caps under your tongue and let the powder dissolve an hour before bedtime.

instead of Diphenhydramine, try the other OTC sleep aid, doxylamine succinate, I think it's much more potent than the former otc aid.

 

[b1ewsw32]

To help calm your restlessness before bed try some of my methods...

1. Sublingual B12 5oo mcg lozenges, take 2 under your tongue an hour before bedtime to help relieve tension.

2. Gaba, empty 2 500 mg caps under your tongue and let the powder dissolve an hour before bedtime.

instead of Diphenhydramine, try the other OTC sleep aid, doxylamine succinate, I think it's much more potent than the former otc aid.

I recomend a similar regimen....

1.GABA(4-aminobutyric acid) 1-3 grams before bedtime. This has a great calming effect and is also efficacious for pain.

2. L-Tryptophan 1-3 grams @bedtime combined with 100mgs. of B6 for the enzymatic conversion of L-trypt to serotonin which will induce sleep.

B32