Sleep problems

Have you noticed an increase in your resting heart rate (best time to take is upon waking)? I've also been experiencing trouble sleeping. Mine is directly related to my 2nd, but necessary job. I have found certain yoga exercises helps tremendously My resting heart rate has actually dropped(fairly substantially). I have also noticed I am swimming much faster at a lower heart rate also, compared to when I first got back in the pool and had attributed this to the training. I am physically very tired but just don't seem to hit the deep sleep I feel like I need.

How long as it been since you ramped up your yardage? Your body still might be adjusting to it. Melatonin also wears off pretty quickly. A time released melatonin might work better. However, melatonin really works best for adjusted sleep schedules like shift work or jet lag. Your body should be producing enough in the middle of the night if you have a regular sleep schedule.

With increased workouts, the body needs more resources to recover. Even though we don't sweat a lot in a swim workout, adequate hydration is important in recovery. I've had some similar issues with difficulty sleeping after an early AM pee break. If you had a decent workout the previous day, drink some water and sleep will come back.

How close to bedtime do you workout? If you practice in the evenings this, I've read, can be a bit of a problem. I have a similar pattern, by the way. It's pretty common and likely to become more so as you age. The best advice I can offer is to absolutely not worry about it, and don't, in any way, try to get back to sleep. If anything, try to stay awake--the paradoxical cure! If your wife doesn't mind, perhaps you could put on the radio at very low volume. I have had great success with listening to BBC World Service in the wee hours. The soothing blather about stuff I don't care that much about interrupts my own more provocative mental chatter but without getting me in any way excited or energized. Invariably I drift back off. I wonder if my subconscious has become an expert on the cricket scores in India? One last thought: a sleep researcher told me that there are two kinds of (older) guys in the world--those who wake up in the middle of the night and worry about it. And those who wake up in the middle of the night and don't worry about it. Strive to join the latter ranks! I agree with Jim. If you think the radio news is to invigorating, try downloading some benign NPR podcasts to your itunes and ipod and use one ear plug to listen to one after you've found yourself awake. Wife can't hear it, your mind will stop churning, and you'll drift back to sleep. Don't pick exciting podcasts (i.e., not podcasts about sex, sports, weirdness, end of the world, terrorists, etc.); try podcast topics in engineering, science, art, literature, etc. that are soothing. In my experience it has more to do with aging and the increased complexity of life - more responsibilities to think about - bigger families, work, $, house, etc. The last 4 years have not been easy on most. The increased training may help sleep, i think. Tea with caffine is a no-no for me and especially too much alcohol (although it may help me sometimes fall asleep) generally wakes me up in the middle of the night or very early resulting in not enough rest, lowered resistance, and an increased tendency to get sick.

Have you noticed an increase in your resting heart rate (best time to take is upon waking)? I've also been experiencing trouble sleeping. Mine is directly related to my 2nd, but necessary job. I have found certain yoga exercises helps tremendously Would love to hear what the yoga exercises are. I have trouble sleeping sometimes too.