Why Can't I Fall Asleep? Essential Sleeping Tips To Maximize Your Energy For Swimming

Maybe waking up early isn’t your problem. You’ve been rising before dawn for years and it is now officially part of your genetic make-up.  Say your problem is falling asleep in the first place.  You can’t shut off your brain, or you get anxious about the number of hours remaining before the dreading alarm goes off.  This is me, I’ve been dealing with this problem since the day I started swimming morning workouts in middle school. So I’ve decided to come up with a full list of tips to help myself and to share with you.  I highly encourage comments of tips I may have missed or overlooked. There are mistakes you can make in the afternoon and early evening that might hinder your ability to fall asleep.  Caffeine for example should not be consumed after 2 PM.  Meals should completed three to four hours before lying down, our bodies were not meant to digest large meals lying down.  However your metabolism never sleeps and you don’t want to wake up for a workout zapped of energy.  Good bedtime snacks include cottage cheese, greek yogurt with granola, tuna, whole wheat bread/pita/wrap with turkey, oatmeal, veggies, or a piece of whole wheat toast with a slice of cheese. When you exercise also may have an affect on your ability to fall asleep.  Approximately four hours is the amount of time you need between exercising and going to bed. Set the scene: Your bedroom. Experts say the darker the better. Too bad it stays light until about 9pm in Wisconsin in summer.  So blackout curtains or a sleeping mask might be in order. A messy room is not inviting, nor is an unmade bed.  Try making your bed every morning so in the evening you can approach a crisp, clean bed. Add some aromatherapy with candles or essential oils, lavender and chamomile. Keep your bedroom cool. Turn off the television, laptops, smart phones, and tablets. These are stimulants.  They will not help your brains settle.  Instead reach for a peaceful or boring book. Some sleepers prefer absolute silence, but if you share a bed with a partner or have children or pets, you know that this is nearly impossible.  I frequently use earplugs. Try integrating some white noise. A box fan or even a white noise machine will help you relax and fall asleep. Have a bedtime routine and stick to it every night. Our bodies and minds love routine, and your sleeping routine might include a warm bath or a light stretch. Getting good sleep is essential to being a competitive swimmer full of energy (and being healthy, overall).   What have you found helpful in getting a good nights rest? Leave a comment and let us know what helps you sleep and wake up feeling energized.