Guys, my poor sleeping habits are seriously hindering the ability to effectively follow my fitness plan. :( I'm typing this Tuesday morning after only getting 2.5 hours of sleep Sunday night and 4.5 hours of sleep last night.

When I get 8 hours of sleep I wake up ready to tackle the world. I see the day as a new opportunity to reach my goals.

However, this morning I wake up feeling terrible, restless, depressed, still trying to recover from the previous day, defeated.

The first thing I did as I hit the snooze for the 5th time was decide to skip cardio and weights today. I'm just too tired.

I don't think I have insomnia. I think I simply don't want to sleep. I find distractions that keep me up late. If I do force myself to get into bed at a decent hour I end up lying there, mind racing, unable to stop worrying or thinking about things.

I know that the subject of overtraining will probably be mentioned. But, I don't think that's the issue. If I can just force my brain to slow down at around 11:00 then I sleep fine.

What sort of tips can you guys give me for conditioning myself to shut off at 11:00 when it's time for bed? Maybe so many years of college, where I could stay up late and sleep late, as well as sleeping with the TV on, have ruined my sleep patterns.

I could take sleeping pills every night but I don't think that is the solution. I end up waking the next morning feeling just as terrible.

Sorry to rant, but this is a mental problem that is really beginning to bother me.

try this - do a heavy lifting session right before bed.
you'll sleep like a baby.

also - try tylenol PM, but only once in a while. take two right before bed.
dont do this too often though - my body is now immune to the pills.

There's a natural remedy called melatonin - your body naturally produces about 0.25~0.50 mgs from your pituitary gland to put you to sleep. They sell it in 2.5 or 3.0-mg chewable tablets. I suggest the 2.5-mg tabs, take one tablet about 45 minutes before you want to sleep. You'll be out like a light. Never, ever take more than 3-mg of melatonin. In doses higher than 3-mg's, it can act as a stimulant instead of putting you to sleep.

Some people don't respond to melatonin - so you could also try something called Valerian Root Extract. Similar natural sleep remedy.

These will help you build a sleep schedule and reset your circadian rhythms such that you get used to a certain bedtime and a certain wakeup time. Fitness includes rest - without it, you can't adequately recover and growth can't occur. You have to make sacrifices to become truly fit, and putting aside your late night distractions for some good quality sleep is one of those things.

-R

Warm milk is supposed to have a real help...

I've found that by buying a REALLY nice bed I sleep SO much better. Many people have old, crappy beds and they don't sleep properly.

If you haven't updated your bed in a while, this could help. It also helps with DOMS

Do you drink a lot of caffeine?

I've found that if I cut down my caffeine, regardless of when I drink it during the day, I can get a better night's sleep.

I second the melatonin, it really helps me when I need it. For instance if I sleep in on Sunday I'll take some that night because I'm not naturally tired at 11:00. Makes you nice and groggy in about an hour. Valerian root didn't do much for me when I tried it.

Also they say to only use your bed for sleep and sex. Don't lay there reading, watching TV, etc. That way when you lay down you know what you're there for.