Got a bunch of do/don't, some will overlap with yours but I'm too lazy to keep cross referencing haha
-caffeine free herbal teas, primarily chamomile/valerian root/lemon balm
-avoiding caffeine (for whatever time frame works for you, we all metabolise it differently)
-taurine
-l theanine
-magnesium
-melatonin (I believe its OTC in the US?)
-5 htp/tryptophan
-carbs before bed (reasonable amount)
-limit fluids before bed else youll wake up to pee
-in winter in north/South latitudes morning Sad lamp/sun exposure
-blackout at bed, curtains, mask, blue light filter glasses, avoid screens or at least use a filter app like flux
-cool bedroom, comfortable bed/bedding
-bedroom only for sleep/sex
-don't train too late
-stretching/massage/foam rolling etc before bed
-ashwagandha (I love this supplement)
-bacopa
-phenibut (pharmaceutical and addictive but best sleep EVER)
-meditation anytime, learn to shush your mind
-gen relaxation, take a stroll, read a book whatever floats your boat
-some form of orgasm prior to sleep lol
-lots of protein seems to make me pee at night, clearing urea from your system maybe
-CBD helps me but some say it it hinders
nice!
training too hard close to sleep wrecks me. so i try to make sure those are just light runs.
ie, if i have an evening race.. takes me until like 2-3 AM to sleep.. just way too much adrenaline. really wrecks my sleep schedule. have to get better with that.
about 30-60 min before: turning the tv off, trying to get off the laptop, and turning off most lights etc - really helps for me.
Also if you have a night of insomnia refer to the super old post by Andrew titled 'can't sleep, who cares, go get it) lol
hah. i always forget about that article. most races i do, are lack of sleep: 5.x-6.x hours. really sucks but, still perform decent. would love to get back to getting 8 hours before races.
one technique is to sleep in 2 days prior, then make sure 1 day prior doesn't have much activity at all. this way, you fail to get enough sleep but, don't require as much soo.. evens out a bit.
Show Posts
