How big an issue is sleep?

I think sleep is important, and yet if it doesn't happen, it doesn't happen. I have a long-term problem with sleep (check out time; East Coast). At Worlds, I just told myself this is what it is (many races on no sleep), and carried on. It would be better to sleep, but I think it's better not to take drugs because they make (for me anyway) my muscles tired. It sucks not to sleep easily, but it's best I think not to obsess about sleep. There are lots of sleep hygiene adjustments you can research (what I am doing right now is about the worst thing you can do; the light from computers and TVs wakes you up). Mostly don't lie in bed for hours. Anyway, there are lots of good books on sleep hygiene and the most painful treatment is to confine your time in bed to when you are sleeping. And always set your alarm for the same time to get up. So if you are awake at 4 a.m., go to bed at 4 as your starting point, and get up at 7 or 7:30. Then in 15-minute increments go to bed earlier, if you fall asleep. I haven't been able to do this. A very painful way to reprogram your sleep cycle. But I vote against drugs and sleep if you are wanting to race well. Better to be naturally tired, even exhausted, than drugged, for the muscles. I'm a crappy sleeper too. Never get enough. I associate it with being in my 40s. This decade apparently does not agree with me. (I can't breathe either.) If I'm too stressed out or whatever, I have a hard time falling asleep. I've also had trouble with light sleep and waking up early (this usually happens in the spring right before the time change -- I'm combating this by making my bedroom a veritable cave). I've tried that behavioral therapy Isobel describes when a nasty bout of insomnia hit a couple years ago. (There's a Mayo Clinic book on this topic.) It is a tough program, but it works. I go to bed late because I am naturally a night owl and because I just plain need a couple hours without kids at night. But I have found that Isobel is right. I simply cannot get in bed and expect to fall asleep. So I never ever get into bed until I am very sleepy. Tossing and turning in bed just freaks me out and then I have to get out of bed and start over. I never sleep well before meets. Not from nerves, but more from being worried I won't get up in time. I got no sleep during Worlds either. Took a late flight from the east coast that was delayed, arrived about 5:00 am east coast time. That was that. No good sleep the whole meet ... I think a lot of exercise helps me sleep too. I don't seem to have much trouble swimming at practice with very little sleep. I sort of shake it off after warm up. But sometimes after a late night practice, I'll be up later. I will occasionally take an ambien if desperate. It doesn't seem to have any real next day drag effect on me. But generally, I agree, this won't help in the long term much. There is a funny book on this topic called "Desperately Seeking Snoozing." If you ever think you got it bad, read this book and you'll actually feel better.

I think sleep is important, and yet if it doesn't happen, it doesn't happen. I have a long-term problem with sleep (check out time; East Coast). At Worlds, I just told myself this is what it is (many races on no sleep), and carried on. It would be better to sleep, but I think it's better not to take drugs because they make (for me anyway) my muscles tired. It sucks not to sleep easily, but it's best I think not to obsess about sleep. There are lots of sleep hygiene adjustments you can research (what I am doing right now is about the worst thing you can do; the light from computers and TVs wakes you up). Mostly don't lie in bed for hours. Anyway, there are lots of good books on sleep hygiene and the most painful treatment is to confine your time in bed to when you are sleeping. And always set your alarm for the same time to get up. So if you are awake at 4 a.m., go to bed at 4 as your starting point, and get up at 7 or 7:30. Then in 15-minute increments go to bed earlier, if you fall asleep. I haven't been able to do this. A very painful way to reprogram your sleep cycle. But I vote against drugs and sleep if you are wanting to race well. Better to be naturally tired, even exhausted, than drugged, for the muscles. I'm a crappy sleeper too. Never get enough. I associate it with being in my 40s. This decade apparently does not agree with me. (I can't breathe either.) If I'm too stressed out or whatever, I have a hard time falling asleep. I've also had trouble with light sleep and waking up early (this usually happens in the spring right before the time change -- I'm combating this by making my bedroom a veritable cave). I've tried that behavioral therapy Isobel describes when a nasty bout of insomnia hit a couple years ago. (There's a Mayo Clinic book on this topic.) It is a tough program, but it works. I go to bed late because I am naturally a night owl and because I just plain need a couple hours without kids at night. But I have found that Isobel is right. I simply cannot get in bed and expect to fall asleep. So I never ever get into bed until I am very sleepy. Tossing and turning in bed just freaks me out and then I have to get out of bed and start over. I never sleep well before meets. Not from nerves, but more from being worried I won't get up in time. I got no sleep during Worlds either. Took a late flight from the east coast that was delayed, arrived about 5:00 am east coast time. That was that. No good sleep the whole meet ... I think a lot of exercise helps me sleep too. I don't seem to have much trouble swimming at practice with very little sleep. I sort of shake it off after warm up. But sometimes after a late night practice, I'll be up later. I will occasionally take an ambien if desperate. It doesn't seem to have any real next day drag effect on me. But generally, I agree, this won't help in the long term much. There is a funny book on this topic called "Desperately Seeking Snoozing." If you ever think you got it bad, read this book and you'll actually feel better.