Non Restful Sleep WITH Exercise

First of all, I commend you for your commitment to physical fitness. It is hard work to be in shape and maintain that level of and us.
My input is so minor that I almost hesitate to post it, but I whereas I used to be able to drink caffeine up until 6/7:00 PM, I noticed it was interfering with my sleep, so I cut back to 4:00 PM as the stop time for no caffeine. I know you said you don’t drink caffeine in the evening, but I am wondering if you drink some mid afternoon. For me, it is now about 10 years after noticing for the first time that I was unable to fall asleep after consuming any caffeine at all (including chocolate) or alcohol so I think I’ve become extra sensitive to it. If I’ve had caffeine too late in the day, then my symptoms are similar to yours, I feel tired physically, But I just can’t seem to fall into the drowsiness that leads to sleep even though I feel I am on the verge of it. I don’t exercise like you do however, and since you worked as a personal trainer you have an extensive knowledge of the importance of bringing active & healthy.
It is true without adequate sleep, everything kind of goes haywire, and it is hard to be alert & fully functional. Good luck with getting answers that lead to better sleep.

@darkelliam if it’s achiness that’s keeping you awake have you tried taking an ibuprofen before bed? If I’m aching I take a Tylenol because I can’t take NSAIDS being post liver transplant. Tylenol is not an anti-inflammatory so it doesn’t help as much but it’s better than nothing.
JK

@suecreader @darkelliam another good thought! I have read that if you are at all sensitive to the effects of caffeine you should stop drinking coffee and tea as early as noon. I never used to be bothered by caffeine but I am now. Sometimes if I order decaf in a restaurant I know afterward that they gave me regular coffee because I am basically “wired” when I try to fall asleep.
JK

Have you ever thought of compression pants when you train?

Hello @darkelliam

I sooo understand what you are saying. I have had the same problem for years (and years). I don't have any good answers but I do practice a lot of self-care on the days when I exercise. I do have a variety of health problems so I would suggest seeing a neurologist (someone very, very experienced - like a movement disorder specialist) at one of the better medical facilities near you.

Now, that I'm retired I take a warm shower at bedtime, take an Advil in the evening, and often use a heating pad or electric blanket. I also use some deep breathing exercises. I have also found that Tai-Chi helps in the evening, as it is made up of gentle slow movements. (There are a lot of short Youtube videos with 9 minute Tai Chi exercises that you can follow.)

I hope my thoughts help. Will you post again and let me know how you are doing with your search for an answer?

@lioness
I like that idea. I have tried it a bunch and it does help relax me but it doesn't always mean I sleep well.

@suecreader
Thank you for the input. I only have caffeine first thing in the morning and drink plenty of water throughout the day so it should be long gone before the nighttime. It does suck though because sleep is critical for recovering and I cannot really make too much progress if ANY progress while I am having these sleep issues.

@contentandwell
I have tried taking Advil but I am also aware that it shouldn't be the permanent fix. It does help somewhat but again, not all of the time. Plus I do not want to hurt my liver.

@ihatediabetes
I have never considered that and I suppose it would help with blood flow but I have never had issues involving that before.

@hopeful33250

Hi Teresa,

When did you start experiencing the sleep issues? I am curious if you have an extensive exercise background. I have a hunch that my years of heavy compound lifting may have severely taxed my body. I am not trying to brag.. but I deadlift over 400+ pounds, benchpress near 300 and squat 300+. I am only mentioning this because maybe its very taxing on my nervous system.
I do think I want to see a neurologist but I hope that they do not completely discredit the issues i'm experiencing because that seems to be the case from what I have read. I do notice that when I focus on self care extensively it helps slightly. Cardio exercise has helped slightly. Everything that helps alleviate soreness helps but doesn't necessarily get me a good nights sleep. I will most definitely stay active on this thread as I am trying to find solutions and others experiencing the same thing.

Hi @darkelliam

For me the sleep issues (and pain) began around menopause and for me that was early, in my late 40's. I definitely enjoyed exercise but not to the point that you do it. I would go to aerobic classes and on days there were no classes, I would walk a mile or so. Never did the kind of weight work that you have done.

You don't mention your age, however, it could be just your body slowing down a bit and you may have to accept that (sounds terrible I know). I only exercise three times a week now, not every day. It helps me sleep better.

I have tried some supplements and I think the one that has helped the most is called "Calm." It is a powered magnesium that you mix in a little warm water (it will fizz) then you can add cold water or juice (I use cranberry juice). Magnesium is good for the muscles. I use it every night (even when I haven't exercised). I'm certainly not trying to sell a product, but I heard about this on another health forum and I tried it and it does work better than regular magnesium supplements in pill form. Liquid supplements tend to get absorbed by the body quicker than other forms.

Keep posting, I'm looking forward to learning more from you about this unusual exercise problem.