[tomtom]

I often have bad nights after a tough bouldering session - ESPECIALLY when its an evening session. When I wake up it often feels like dehydration (ie a hangover) however hard I try to re-hydrate after. Not so bad if I climb in the morning..

[Dexter]

I find that doing a set of stretches before bed helps me sleep after a hard session. Supposedly it helps relaxs the muscles and let get to a comfortable sleeping position faster.

Also helps on those flexy boulder problems

[Falling Down]

Foam roller helped me sleep when I was climbing/training lots..

[dave]

A bit of the old should see you right.

[rodma]

A bit of the old should see you right.

Or

     

[SA Chris]

Not just me then!

Supposedly it helps relaxs the muscles and let get to a comfortable sleeping position faster.

Should try that good call.

[SA Chris]

A bit of the old should see you right.

To paraphrase, I'm usually too fucked to fuck even.

[BobbyBear]

With a toddler and having never been a great sleeper I feel your pain. Dodgy sinuses too. My only chance to get to a wall is 9.00 at night or Sunday when it opens. I don't sleep well at all after an evening session but that is unfortunately tough. I try to do the following each night in an attempt to get 6 hours minimum solid kip...

Light warm up skip etc 10 min
Yoga Ashtanga 20 min
Trigger point roller and ball (get at the bad knots) 10 min
Static stretches 10 min
Sinus rinse saline from spout pot 5 min
Counted breath concentration meditation 5 min
Cammomile tea and a slug of valerian in water in bed with book

With said little person, a 12 hour work day, poorly father and a house renovation its either that hour or a bottle of Scotch and 10 Marlboro...

[monkoffunk]

Was just searching the archives to see if anything had been posted about sleep quality following intense training.

I’ve always had a similar issue to those described above, feeling wired etc post hard bouldering. Wednesday night had a good board session for about an hour, stopped feeing strong but certainly intense. Stayed up a bit later than planned, about 2300 and then up around 0615. Actually found going to sleep fine but then felt like I was hungover when I woke up despite plenty of fluid intake. To be honest a double espresso and a shower sorted it out mostly, but wonder if anyone else has other solutions?

I think I shall try some of the relaxation techniques described above and see about more hours of sleep if possible. Have others found that volume of sleep effects perceived recovery much?

[dunnyg]

I get a similar problem sometimes, feeling dehydrated. I am also currently taking drugs that seem to massively dehydrate me which may exacerbate the problem. I'm going to try and consciously drink more during sessions and see if it makes any difference.

[SA Chris]

Was just searching the archives to see if anything had been posted about sleep quality following intense training.

I’ve always had a similar issue to those described above, feeling wired etc post hard bouldering. Wednesday night had a good board session for about an hour, stopped feeing strong but certainly intense. Stayed up a bit later than planned, about 2300 and then up around 0615.

Did you eat anything after session?

[monkoffunk]

I went to pub after session.

One pint water, one Heineken 0.0%, some chicken breast with mash and a sort of creamy tarragon sauce. Also probably too much white bait, the batter of which made me feel a bit weird and probs could have done without.... Camomile tea before bed!

[SA Chris]

Yep, all sounds a bit much late at night!

[monkoffunk]

Ha, didn’t really think about it but yeah perhaps less food with a similar training volume and an extra hours sleep, with some relaxation stuff before could be ideal.

[tomtom]

Bit of a tangent but food/sleep related.

We’ve just moved to eating before putting out toddler to bed (stuffing our faces at 6:30-7) instead of after he had gone to sleep. 8:30-9:30 (quote often after 9) and both of us are sleeping better. Shovelling food in when starving then collapsing in bed an hour later didn’t seem to work well for us...

[Ged]

Same here. Although I have to be quite disciplined to not stuff my face again at 9.

My problem at the moment is, getting to sleep by 10,then being woken up at about 4.30 by little one wanting to feed, and I then just can't get back to sleep. It's like I've had just enough sleep that I can't nod off easily, but not enough to feel rested the next day.

Any advice from the collective?

[SA Chris]

Master the art of the silent wank over the side of the bed?

[tommytwotone]

Same here. Although I have to be quite disciplined to not stuff my face again at 9.

My problem at the moment is, getting to sleep by 10,then being woken up at about 4.30 by little one wanting to feed, and I then just can't get back to sleep. It's like I've had just enough sleep that I can't nod off easily, but not enough to feel rested the next day.

Any advice from the collective?

This is exactly what happened to my better half after child #1 (made worse by fact I can drop off no problem), and she's had over 5 years of crap sleep as a result.

For me, I use pretty standard relaxation techniques - focus on breathing, count back from 100 (in your head of course!)...I've heard counting back from 100, but subtracting 3 each time is a good one on the basis that your brain needs to be engaged enough not to fret about not sleeping, but not so engaged that you wake up.

[nai]

I've heard counting back from 100, but subtracting 3 each time is a good one on the basis that your brain needs to be engaged enough not to fret about not sleeping, but not so engaged that you wake up.

I do this (in French, regardez moi) and for each number ice the number onto a cupcake. Around a 95% success rate, even if waking in the middle of the night.

[abarro81]

Screw sleep, that just sounds like an excuse to eat 100 cupcakes every night 

[SA Chris]

Yeah, do you bake the cupcakes each night in preparation?

[Will Hunt]

Master the art of the silent wank over the side of the bed?

I...ice the number onto a cupcake. Around a 95% success rate, even if waking in the middle of the night.

Are these posts related?

[nai]

Screw sleep, that just sounds like an excuse to eat 100 cupcakes every night 

Only 33 I'm afraid

[filipaame]

I would reply with some advice but no one can put it better than matthew walker - he wrote a book called 'Why We Sleep' which I think you'd find informative, scary and hopefully helpful.

Bon chance.

[Mugabe251]

10-20mg of Diazepam and a small glass of wine 2 hours before you plan to go to sleep. For someone who has struggled with depression and OCD-related mental health problems linking to disturbed sleep for years, this has helped my climbing and weightlifting recovery to no end, let alone day to day performance. I've never had so many productive sessions at the gym over the past 2 months, even if diet is not quite on point. Amo dormire